INSPO Fitness Journal May 2017


Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.


Waikato Edition

MAY 2017

Fitness Journal


Fresh Start

with Nadia








‘I first joined Weight Watchers in 2012 with my mum, and

never really took it too seriously. I lost about 6kg. My mum lost

over 20kg and reached her lifetime goal.

It wasn't until I'd gone to Ireland on my OE

where the weight returned (plus extra!)

that I realised I had a problem. I'd walked

past a BMI chart and it has said I was clinically

obese! I again joined Weight Watchers, the

day after I got back to NZ, I knew it worked

and this time I was in it for good.

I managed to lose 20kg in 6 months, and

have kept it off for almost two years now. I

have never been more happy or confident,

and am delighted to be part of the Weight

Watchers team as a coach in Hamilton and

Cambridge where I am helping people

succeed with their own health and happiness


Hamilton Meeting Times (941b Victoria Street)

Mon 12.30pm, 6pm Tues 12pm, 5.30pm

Wed 9am, 12pm, 6pm

Thurs 8am, 12.30pm, 5.15pm

Fri 12pm Sat 8.30am




Come visit us or call 07 839 5499

Present this flyer when you join in meeting and

receive a FREE Weight Watchers cookbook*

*Offer ends 30/6/17. While stocks last.

^Based on trial, weight loss achieved at 6 months using Weight

Watchers meetings & online tools.


8x more

weight than on

your own^

Weight Watchers Hamilton

941b Victoria Street



On the cover


Why dance is fast becoming

the latest fitness trend







Meet the grandmother

teaching pole fitness dance

Discover China and Tibet

– by bicycle

Using pedal power to travel

the world

INSPO Fitness Journal tries

the Lumos cycle helmet

Waikato squash sensation

20 Anika Jackson







Going for gold – young

squash player Sophie Hodges

Injury prevention and training


How Mike Hill changed his

life, and health, with exercise

Michael Johnson specialises

in transforming lives

At home with... Bronwyn


Nadia Lim’s latest venture




Kristina Driller: Strength

30 training for strong bones










John Appel: Help avoid the

mid-afternoon slump

Alison Storey: How exercise

impacts on our hormones

Sarah MacDonald: How to

sneak yoga into your day

Nick Rado: The lighter side

of fitness and wellbeing

Monica Van de Weed: How

to get more energy

Michael Johnson: Dealing

with a bad day

Competition corner

Things We Love

Book Corner

Beauty Spot






Welcome to our May edition

where our team is freshly inspired

by the glorious spectacle

that was the World Masters Games.

This was an almost unimaginable

undertaking, with 28,000 athletes from

around the globe competing in 45 disciplines

from rowing and rugby to shooting

and sprinting.

With the oldest competitor an impressive

101 years old (and she won gold!), it’s

fair to say that the World Masters Games

was a true reflection of the benefits of

being involved in a sport.

Held across 48 venues, athletes included

former Olympians and world champions,

as well as those with a gold medal

winning attitude and enthusiasm. Regardless

of who won medals; they played, they

laughed, they sometimes ached and hurt,

and they made lifelong friends.

So in this issue we spotlight three

activities in particular, where any age and

fitness level can get involved.

Firstly dancing (and forget the horror

you feel at having to awkwardly dance in

public). These classes are designed around

having fun and improving fitness and

flexibility – and an increasing number of

people are getting involved.

If you love adventure and travel, then

consider using pedal power to explore

the world. Meet a mother and daughter

team who did just this, and a family who

arrange cycle tours off the beaten track.

And finally if you’re looking for a sport

you can play all year round regardless

of the weather, check out our feature on

squash. It’s an awesomely social sport with

mega health and fitness benefits. Even I’m

inspired – see you on the court!



Fitness Journal

EDITOR Lisa Potter

MOBILE 021 249 4816



Kate Rutherford

PHONE 07 838 1333

MOBILE 027 432 0469


DESIGN Tania Hogg / Kelly Milne /

Dayle Willis


Subscribe to the free e-edition of

INSPO and you’ll be emailed a link to

our online edition each month.

Simply visit:


Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,

Sarah MacDonald, John Appel and Danielle Roberts.

Or pick up a hardcopy from one of

the following locations:

• New World Te Rapa

• New World Rototuna

• Hamilton Airport

• New World Cambridge

• Pak’n Save Te Awamutu

• ASB Events Centre Te Awamutu

Contact us

1 2 3

1 / Katie Smith

Photographer Katie Smith captured

the stunning dance photos on our

front cover and cover story. A keen

dancer herself, she has been pole

for five years and photographing for

four. “It was only natural for me to

combine the two hobbies together,”

she says. “I am obsessed with making

photos of beautiful, strong and

inspiring women”. Follow Katie on

instagram @poledoir

2 / Michael Johnson

Michael Johnson has mentored and

coached 10,000 plus people including

world champion athletes, national

sporting teams, executives and

business leaders. Widely known as

The Mojo Master, he runs training and

self-discovery events to inspire and

enhance human potential. Michael’s

mission is to help millions of people

globally to tap into their individual

talents and become the masters

of their own destiny, leading more

fulfilling, happier and successful lives.

3 / Nick Rado

Nick Rado is the head writer for TV3’s

7 Days, a stand up comedian and a

father. In his guest column, he shares

how his life has changed since marrying

his holistic yoga instructor wife.

All of sudden his beer drinking, sports

watching world has turned into a universe

of pinterest, occasional chairs

and chia seeds. Nick is performing his

show Live, Laugh, Love in the Flick

Electric 2017 NZ International Comedy



PHONE 07 838 1333

12 Mill Street, Hamilton

PO Box 1425, Hamilton 3240








INSPO competitions are open to NZ residents only.

One entry per person, per competition. Prizes are not

exchangeable or redeemable for cash. Winners will be

selected at random and no discussion will be entered

into after the draw. By entering this competition you

give permission for INSPO 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 INSPO reserves

the right to use the names of the winners and their

photographs in any publicity.







we love

A few of our favourite things


Win a CoolXChange®

prize pack

As clothing becomes increasingly

cross functional and environmentally

aware, adidas Athletics is once

again at the top of its game. We

love this Z.N.E. Zero Dye Hoodie,

created using zero dye process

which reduces water waste and uses

materials in their natural colour.

R.I.C.E (Rest, Ice, Compression, Elevation) is a common

first aid treatment for muscle sprains and strains and may aid

in quickening the recovery process. Traditionally applying

ice in the first 48 hours of an injury helps to minimise pain,

swelling and inflammation by reducing the amount of blood

flow and heat rushing to the injured area. (Ice should not be

applied for more than 20 minutes at a time or tissue damage

may occur). Following ice, compressing the injured area

using an elastic bandage will also help to control swelling.

CoolXChange® is an innovative gel bandage which

advances R.I.C.E methodology by combining the cooling and

compression stages, providing a convenient and effective,

two-in-one solution for pain relief.

The CoolXChange® can be used anywhere and anytime

– no refrigeration is required. It works immediately and can

be worn continuously and comfortably for extended periods,

with no ice burns. Self adhesive and with no mess and no

smell, it can be resealed and reused.

Used to reduce pain, minimise swelling and for faster recover,

CoolXChange® can decrease skin temperature by over

10 C/18 F over two hours. Available in two sizes; regular (ideal

for ankles, feet, wrists, elbows and fingers and large (ideal for

knees, thighs, groin, hamstrings, back, shoulder or cut to fit

for sporting clubs and clinical use).


Enter to win one of FIVE CoolXChange® prize

packs, each consisting of one large and one regular

CoolXChange® bandage – the perfect addition to any

sports kit.

To enter, email your name, address and contact details

to with CoolXChange in the

subject line or enter at

Entries close May 31 2017


If you’re a fan of iconic mason jars, you’ll

be head over heels for the Jarware

collection of snazzy lids and accessories.

Transform your jars into storage, food and

drink vessels – plus they look fantastic.

The range includes a tea infuser, cocktail

shaker, drink lid, fruit infusion lid, juicer

and spicelid.



Sports bras are one of the hottest fashion

trends and these beauties from international

fashion label Koral are made to be seen.

Luxurious fabrics, well engineered design

and sleek good looks. Plus there’s a hint of

sexy. What’s not to love?


There’s plenty of buzz around electric bikes,

but not all are created equal. Our pick is the

California designed Juiced OceanCurrent;

which actually lives up to its hype.

Turns out electric bikes can be both

good looking and built for

performance. Enjoy the sweet ride.


If you’re one of the many who has little

time for a nutritious breakfast, you’ll love

these Hummingbird Blendies. The delicious

raw superfood smoothie balls are perfect

for brekkie on the go. Just crumble one

into your blender, add your choice of fruit/

veggies and liquid and enjoy. Better still,

they’re delivered to your door.


Win an awesome Hummingbird prize

pack (two tubes and a glass flask) and

sample these delicious treats for yourself.

To enter, email your name and contact

details, with HUMMINGBIRD in the

subject line, to

or enter online at

Entries close May 31 2017



Give your Fitbit Charge 2 a

sporting edge with these dynamic

new sports bands. The breathable,

perforated design has been tested,

endorsed and approved by the

likes of ultramarathoner Dean

Karnazes and cycling legend Jens

Voigt. Performance plus.

Win one of TWO Fitbit

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To enter, email your name and contact

details, with FITBIT SPORTS in the

subject line, to

or enter online at

Entries close May 31 2017


and Whangarei.

Specialising in aerial and pole workouts,

Joanna thrives on introducing dance to people

of all ages, particularly adults who have

always wanted to dance but never been brave

enough or known where to start.

“There are a lot of common concerns or

reservations people have about giving dance

a go. I’ve heard everything from: ‘I can’t lift

myself, I’ll fall off, I’m too big, I won’t be able

to do it….

“It’s different from going

to a gym and doing the

same old workout. Pole

and aerial works your

entire body while getting

the same results - you’re

lifting your entire body




The art of dance has rapidly crossed over into the world of

fitness – with an increasing number of people of all ages

looking to put a fun aspect into their choice of fitness activity.

INSPO Fitness Journal finds out more...


Not long after she started walking,

Joanna Burch discovered dance. Three

decades later and she is still dancing

her way through life.

The vivacious dance studio owner took up

ballet at the age of three, and has also studied

jazz ballet, ballroom and tap dancing. These

days she is bringing the world of dance to

all ages and abilities as a means of fitness

and strength training; with branches of her

business The Studio in Hamilton, Tauranga

“Everyone starts somewhere. If you have

a positive, willing attitude you can achieve

anything. Anyone can do pole and aerial no

matter their age, size, fitness level, weight or

ability and no skills are required to start.”

Joanna personally loves the fun of dance,

and the fact she is exercising while enjoying

it so much. And seeing other people reach

the same levels of enjoyment ensures the

passion for her business continues to grow.

She lists the physical benefits as ‘toning,

strengthening, weight loss, increased

confidence, increased flexibility and happy

endorphins that come with doing awesome

fun fitness’.

“It’s different from going to a gym and

doing the same old workout. Pole and aerial

works your entire body while getting the

same results - you’re lifting your entire body


“And there’s a huge sense of achievement

when you master something you never

thought your body or mind was capable of.”

Described as a form of performing art,

pole dancing combines dance and acrobatics

and is fast gaining popularity as a form of fitness,

practised by many enthusiasts in gyms

and in dedicated dance studios.

“The feedback we receive is so rewarding,”

she says. “Other than the physical changes,

our students share how dance has helped increase

their self-esteem, become more confident

in their body and also their mind, be

less stressed and happier, make new friends

and feel a strong sense of community.

“That’s pretty remarkable considering

they are all doing something fun which is

good for their bodies and minds.”

Joanna is delighted to see more people,


Photos by Katie Smith

in such a wide variety of ages, enjoying the

benefits of dance. Her students range from

10 years old (aerial classes) to women in their

60s having a go.

One of the most common misconceptions

around the aerial and pole fitness is that

you need to have dance background or be fit

to start.

She is quick to reassure that this is not the


“The more you do it, the more fitness and

strength you’ll gain.”


Discover new skills and moves, while

boosting your confidence, with some

adult dance classes at The Studio

(Hamilton or Mount Manganui). Treat

yourself and a friend to a series of

three dance classes each of your

choice – chose from aerial hoops,

aerial silks, pole fitness or stretch flex


We have TWO fantastic The Studio

prize packs to offer – so four people

in total can experience the fun and

fitness of adult dance classes.

To enter, email your name and contact

details, with THE STUDIO in the

subject line, to

or enter online at

Entries close May 31 2017

Classes can be taken at either the

Hamilton or Tauranga venue.


top tips for


1. Don't be scared to come to a class by

yourself. Everyone who starts is in the

same position - all experiencing it for the

first time.

2. Keep trying. Each week you’ll get better

and achieve a new move/skill.

3. Once you sign up for a course, stick at it

and finish the classes. Even if you can’t

do it for the first few weeks, you’ll surprise

yourself how much you can achieve

in 10 weeks.

4. Don’t get mad at yourself if you find it

difficult. Every person will have a spin or

pose that they find unbelievably difficult.

Just keep trying and you will get there.

Even the best pole dancers were beginners

once and know how frustrating it

can be.

5. Take it one step at a time. Every move

can have many variations or versions

- different grips for the hands or a

variation with the legs. It’s important to

master the basics before moving on and

you’ll find it much easier to progress.




When most people think about pole dancing, they rarely think

of a well lit studio with choreography incorporating stretch

and conditioning, alongside confidence building dance moves.

Equally they don’t expect a grandmother

to be the one teaching them the finer

points of pole dancing, or the fact these

classes are rapidly increasing in popularity

with all ages, as a fun means of fitness.

Tauranga-based Bronwyn Grayling has

impressive dance moves. The 44-year-old

admits that she’s not a ‘stereotypical grandmother’

and that working as a dance

“Three things I’d love

everyone to know about

dance is that it’s so much

fun, everyone is nervous

at first and persistence

does pay off.”

Hamilton’s premier dance school offering specialist training in

RAD Ballet, NZAMD Jazz, Contemporary and Hip Hop.

Offering classes from

Pre-School to Adults. Enrollments taken year round.

At Limelight Dance Academy we hope to create and nurture a

love of dance and help to develop healthy, happy,

well rounded individuals.

For more information please contact Kerry Mills

phone 855 3021 | mobile 021 2343930 |

instructor is ‘poles apart’ from what she

thought she would be doing.

Bronwyn not only teaches pole dancing

and stretch/conditioning at The Studio

(Mt Maunganui), she also competes in pole

dancing competitions

and has attended

international events

such as the Pole

Festival on the Gold

Coast in Australia and

Pole Expo Las Vegas,

in order to learn from

some of the world’s


This year marks

the fifth time she has

entered the NZAPP

(New Zealand amateur

pole performer)


“Before taking up

pole dancing I never

would have dreamed

of getting up on

stage in front a lot of

people to perform,”

she says.

While Bronwyn

has always been

active, enjoying sports

like running and

cycling, she has discovered

that dancing

works on many levels;

it’s fun, great for

toning, strength and

fitness – plus she feels

great afterwards.

“I’ve never been

Photos by Katie Smith

as strong as I am now, or as flexible (although

that is still a bit of work in progress). I always

leave dance feeling happy. It also makes it easy

to carry around the grandkids.”

With no dance or gymnastics background,

Bronwyn says she is not as graceful as she

would like, ‘but the more you do something,

the better you get.’

Her initial interest in dance as a form of

exercise was captured after ‘watching some

very toned, athletic, strong ladies pole dancing.’

“I watched it once and immediately

wanted to give it a go,” she recalls. “Not long

after I spotted an advertisement in the local

paper. I took my first lesson about a week later

and that was more than seven years ago.”

Now Bronwyn is inspiring others to have

a go.

“I think it appeals to such a wide variety of

people because it ticks a lot of boxes.

“You’re working out, gaining strength, fitness

and confidence all while having fun and

making new friends. Anyone can do it.”

Married with three daughters, one granddaughter

and one grandson, Bronwyn loves

the fact she is a pole dancing granny.

“Being an instructor with the team at The

Studio is my dream job. I love it for the fact

that my work involves moving and dance,

I’m surrounded by great people and meet

new people regularly, plus I get to share my

passion with others.

“Three things I’d love everyone to know

about dance is that it’s so much fun, everyone

is nervous at first and persistence does

pay off.”


Dance with unlimited confidence

Choose your dance direction


Boasting 25 years’ experience

teaching dance to

pre-schoolers, children,

teenagers and adults, Jazz

Unlimited is well-known for its

positive, caring, and welcoming


The dance school and its

team of qualified instructors

offers classes from American jazz

and tap to hip hop, ballet and

contemporary, as well as singing

and acting classes.

The acting class is working

on an original production (open

only to students that are enrolled

in a dance class).

Weekend classes are available

and class sizes are limited to

ensure effective learning.

Teaching standards and

exam results are exceptional.

Jazz Unlimited has competitive

hip hop crews, and jazz/hip

hop performance groups, as well

as a fabulous end-of-year show.

There are also classes for

ballroom, Latin, salsa, Argentine

tango, and modern jive (Latin


Term 2 starts on May 1.

Enrolments are being taken now

and spaces may be limited.

Jazz Unlimited is also

supporting a fashion-and-dance

charity event on October 14 in


For more information, email or


If you are looking for a fun

way to exercise, with a group

of like-minded people, try

one of the adult dance classes at

Directions School of Dance.

The benefits of dance are well

documented, for both the body

and mind. Research has proven

that regular exercise can stave off

the onset of dementia and keep

the body healthy and fit – and

dance is at the top of the list of

activities for adults.

Benefits of dance include:

• A fun way to keep the mind

and body active

• Strengthen and tone the body

• Improve cardio function

• Help to maintain a healthy

body weight

• Prevent osteoporosis

• Improve balance and core


• Improve mood and relieve stress

• Make new friends and

broaden your social circle.

Director and principal tutor

at Directions, Lynne Gabolinscy,

says adult classes have always

been a favourite of hers. Lynne’s

classes cater for all levels of

fitness and experience.

Directions Dance offers adult

only classes in both jazz and hip

hop, with the option to try classes

before making a commitment.

Term 2 starts Monday May 2.

For more information email or visit

Jazz Unlimited

Dance studio rocks!

American Jazz, American Tap, Classical Ballet, Hip Hop,

Contemporary. Also Singing and Acting Classes. Ages: 3 years to


We have moved to a brand new, custom-built, 4-studio complex

with sprung floors, commercial air con, ventilation system, walllength

mirrors, & free parking. We have been in Hamilton for over

25 years. Weekend classes are available. Class sizes are limited to

ensure effective learning. Fees are paid by the term. You are welcome

to visit us at

188 Kent St, Frankton (Norton Road end)

Learn to dance in a caring, inclusive studio culture. We have

excellent teaching and exam results, and fabulous Shows. Our

syllabi are internationally recognised, and teaching standards are

moderated by external examiners.

Enrol now for Term 2. Spaces may be limited. Preschool fees are

$60.00 per term, or $50.00 if paid before the term begins. Please

contact us for other fees.

We also teach partner dance – Ballroom, Latin, Salsa, Argentine

Tango, Latin Rock . We also specialise in wedding dance tuition. | (07) 838 0096



Take a break to let the


If you suffer from the midafternoon

doldrums, you’re

not alone. Even health

professionals fall prey. Find

out how to work with your

body’s natural energy cycle.



few weeks ago I was working with a

client who typically sees me around

2pm in the afternoon.

She had been seeing me for a few weeks

and on this particular day made an interesting


“John,” she said. “Do you get enough

sleep at night? You’re always looking tired

and yawning heaps during our sessions.”

I kind of brushed it off and said I was

just experiencing the afternoon doldrums.

However, as a person who is passionate

about human performance and wellness,

it got me thinking. Am I operating at peak

performance or have I slipped into some bad


If you are anything like me, you might

have noticed that this year is rushing by at

break neck speed and it’s already May. With

all the demands we place on our bodies, it’s

no wonder we start to break down.

One of the first warning signs is a lack of

energy and a consistent battle with the afternoon

doldrums. I was having a chat about it

with our new physiotherapist Therese (surname),

who specialises in Yoga Wellness. She

suggested I research and apply the body’s

natural energy cycle called the Ultradian

Performance Rhythm.

So what is the Ultradian Performance

Rhythm and how can you apply it to your

busy life?

Basically after 90-120 minutes of sustained

energy output and mental focus, the

body and brain need a 15-20 minute break.

Your systems use that downtime for recovery,

repair, replenishment, and rebalancing.

After which time, they return to a high level

of productivity and efficiency for another

90 to 120 minutes. This cycle repeats itself

throughout the day. Below is a simple graph

on how it works.

With so many of our clients suffering

from stress related conditions, I have found

that by using the bodies internal ultradian

rhythm, a person can maximise healing,

improve performance, increase productivity

and experience an overall improvement to

their wellness.

If we start skipping these breaks, like

I have been for the last five months, then

bad things start happening. For one, I have

noticed my addiction to coffee has increased.

As the by-products of stress build up in our

system, productivity plummets. Body wide

inflammation rises, immunity drops, mental

capacity, metabolism, and mood all suffer.

We can’t think as straight, so our error rate

increases. In elite athletes one study pointed

to an increase in injury rate when they failed

to take a mid-day break.

Many of us, like myself reach to the

body’s need to break signal by taking a

coffee, eating sugar or having a cigarette.

While these solutions provide temporary

relief (sugar and coffee work by forcing the


system into a momentary energy spike;

cigarettes by blunting feelings or emotional

stress and reactivity; they establish unhealthy

dependencies, and none of them supply the

physiological recovery and repair the body

and brain are really looking for.

The only way to return the body and

brain to optimal function is to take a ultradian

rhythm break. According to research,

taking a break in line with the 90 minute

cycle will boost performance and allow the

body to properly recover. Further research

has shown that the best break is a 15 minute

mini-nap lying down in a quite dark room.

However this isn’t completely practical in a

busy office or on a job site. The main thing

is to free your system from stress, to let your

body relax or change positions and let your

mind wander or be calm. A short walk, a bit

of yoga or even tai chi all show similar benefits

to the mini-nap.

Any quality time spent taking a ultradian

rhythm break is better than none. Below are

a few ways that work well. Mix and match for

a total of 15-20 minutes and start to feel your

performance shifting.

• Hit the restroom (even if you don’t think

you have to go)

* Grab a healthy snack (protein balls are

great, avoid refined carbs and sugars)

• Get outside and walk calmly

• Get a drink of water or cup of herbal tea

• Practice some yoga breathing

• Sit on a park bench and let your mind

wander for a while

• Listen to a piece of calming music

• Call a loved one just to say hi, or tell them

you love them

• Visualise how you want the rest of your

day to go

• Run a simple errand

• Book a massage or yoga class

• Make a quick list of the things you are

grateful for

Whatever you choose to do in your mini

break, make sure it is something completely

different to what you have been doing or

focusing on for the last 90 minutes.

As you get to know more about your own

ultradian rhythms, you will continue to see

performance gains and will get the best from

your body and mind.

I’m taking a personal challenge to practice

this for the next six weeks and will report

back on how I’m going. Here’s to no more

afternoon doldrums.

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.


An unforgettable


Nikki Helyar and her

daughter Raya are no

strangers to adventure

or teamwork. The pair

thrive on challenge,

whether training for a half

marathon or undertaking

an adventure cycle tour.



three week cycling trip around China

and Tibet is their greatest shared adventure

so far – and it was the result

of winning a Torpedo7 competition.

The pair’s strong partnership has seen

them involved in local running events and

even shaving their long locks for Shave for a

Cure. Plus they work together, at Fonterra,

although Raya is also studying Sports Science

full time at Waikato University.

It seems good karma found its way back

to them when they got to escape everyday

life for three weeks to experience their

cycling trip around China and Tibet. And

the experience has them keen to experience

more. While Nikki has done a little travelling

in the past, she says nothing compares with

the trip she won last year.

Raya and Nikki Helyar

“I spotted the competition in a Torpedo7

newsletter, where a 15-day cycle trip for two

was offered, around the Sichuan Province of

China and the Tibetan Plateau,” she says.

A joint venture between Torpedo7,

Escape Adventures and grab a seat, Nikki admits

that she didn’t think she’d have a show

of winning, but thought ‘what the heck’ and

entered anyway.

“I got the call from Torpedo7 at work.

Miff from Torpedo7 told me that I’d won the

competition and I asked her what exactly I’d

won, because I only remembered entering

the China and Tibet bike trip, but thought it

must have been for something else.

“She said ‘you know, the bike trip to

China and Tibet’. I spent about 10 minutes

on the phone saying ‘no, are you sure’? I just

couldn’t believe it.”

Assured it was real, Nikki rang her daughter

Raya to let her know the news.

The pair train together regularly, for

half marathons they have done together

(Hamilton Half and Queenstown Half). Nikki

has done four marathons and is in training

for what will be her third Taupo marathon in

August. While Raya completed her first Half

Ironman last year and recently qualified to

represent NZ at the ITU World Championship.

She is also preparing for her first full

Ironman next March.

While Nikki says she was by no means a

serious cyclist when she entered the competition,

she knew that with training she would

be able to keep up.

“I started preparing straight away, and as

I was already pretty fit I incorporated cycling

to my programme, biking about once a week

on the Waikato part of the Hauraki Rail


The training was well worth the effort. For

the 15-day trip, Nikki and Raya travelled almost

700kms by bike, staying in 12 different

tourist towns as well as remote areas of China

and Tibet.

The tour, described as challenging, took

them through colourful and vibrant towns,

as well as over three mountain passes which

were more than 4000 metres high. The scen-


ery was a definite highlight of the trip.

Raya says the climate aspect of the trip

was tough at times, because New Zealand’s

climate is so different from China and Tibet.

“We biked in mostly hot and humid

temperatures,” says Raya, “but in higher parts

of the mountain passes, the weather was the

opposite, with the possibility of snow and

less air pressure.

“It was an entirely new experience feeling

exertion at high altitudes.”

As well as adding to the cycling experience,

they also visited a panda breeding

sanctuary and Buddhist monasteries, met

yak herders and tried different foods like yak

yoghurt and buckwheat tea.

Meeting with locals, the breathtaking

views and spending time with other people

who joined the trip stand out as highlights


“It was cool to be with a group of people

who were there to experience the same

thing,” says Raya. “Sometimes when you go

on trips with groups, there are people who

don’t want to do the same things, but we

were all there for the same reason.

“And also the guides were amazing people

to be around and so keen and supportive on

helping you experience the trip to the fullest.

They just get such a kick out of watching/

helping the group thrive on the experience.”

Nikki’s favourite views were up in the


“I’d never been that high up before and

could see everything behind and in front of

me. We were literally cycling in the clouds.”

They also enjoyed being able to see two

different sides of the country. Going through

the rural parts of China and Tibet meant that

they got to experience the fascinating and

vibrant culture.

In more remote rural towns, locals would

Nikki’s quick tips

Top travel tips: Take with you a

good Kiwi can do/must try attitude!

Most valuable piece of kit you took:

Good cycling shorts!

Something you wish you’d had with

you: My own custom cycle seat…

How many months did you have

to prepare and what did it involve:

Research about China and what

gear to take. We were already

pretty fit so just made sure I did

cycling to get ‘saddle fit’ mostly.

come up to us as we were biking along wanting

to take pictures of us. They had never

seen people like us before.”

Nikki is thankful to Torpedo7, not only for

allowing her to win the competition, but also

in helping them prepare for the trip.

“The opportunity is one we will never

forget, and has given us the bug to do more.”

The pair are saving up for another Escape

Adventures trip to Madagascar, or even

China and Tibet again.

“You know it’s an amazing trip when

you’d happily go back for a second time,”

says Nikki.

In Kenya & Tanzania, Madagascar, Kyrgyzstan, China & tibet

Fiji Islands, Cambodia and Colombia | phone: 03 525 8783




When it comes to travelling

the globe, John Etherington

and Mandy Richards have

probably notched up as much

pedal power effort as a full

time endurance athlete.


The couple have been travelling the

world and hosting cycling tours for

almost two decades, and have established

a successful business around their

passion for adventure, fitness and exploring.

Not surprisingly, the self-confessed ‘bike

nuts’ are most often found out and about

on their bikes. When they’re not leading

or planning a cycle tour, they’re checking

out new spots, mountain biking with their

10-year-old son or looking for new bikebased


John has always had a passion for adventure.

Although he is a qualified motor

mechanic, he began working in tourism

when he was 21; as a white water raft guide

and then a sea kayak guide in New Zealand,

before being a tour driver in east Africa.

His affinity to Africa stretches back

through his family tree, with his family

history in East Africa going back about 120

years. Both John’s parents are from Kenya

and many of his cousins and extended family

still live there.

“Having travelled extensively in East

Africa in the early 90s, I thought it would be

a great idea to set up a business taking people

there and it would be awesome to do so on

a bike,” he says. “The idea began forming

around 1997 and the first tour was in 1999.”

“For us, sharing it is

the greatest personal

satisfaction; getting

people outside their

comfort zone and seeing

them light up with new


John set up his business Escape Adventures,

becoming the first cycle tour operator

in Kenya, Tanzania and Uganda.

The opportunity to experience travel by

bike is everything, he says.

“You get to travel at the pace of the local

people, smell it, taste it, meet the locals, stop

when you want and get fully immersed in the

country you are in.

“Every tour is different, and every day

on tour is different. Some days could be as

little as 20km and others up to 120km. It all

John Etherington


Escape with

an adventure

What is it: Cycle tours in destinations like

Tanzania, Kenya, Madagascar, China and


Who can do it: Anyone who is reasonably

bike fit and healthy. The fitter and more

capable you are, the more you will enjoy

the tour.

Family adventurers; John, Mandy and Kier

depends on the terrain, road surface, climate

and what else there is to do on that day. The

key factor is that you can ride at your own

pace and have your own unique experience.

“All of our tours are vehicle supported

so that also gives the option to ride as much

as you like each day. Some of our tours are

camping, on others we use home-stays, yurts

or locally owned hotels.”

John met Mandy in 2004 after she spotted

an advertisement for a bike guide for Africa.

A personal trainer and with a degree in Physical

Education (Otago Uni), Mandy already

had extensive tour guide experience having

worked guiding on the Milford and Hollyford

tracks for many years.

The couple are now partners both in life

and in business. After requests from customers

for more tours in different destinations,

Escape Adventures now offers bike tours in

Kenya and Tanzania, Madagascar, Kyrgyzstan,

Cambodia, Fiji, China and Tibet, with a

new tour being developed in Colombia.

“We generally lead a couple of tours in

each destination each year and up to five or

six in some destinations, so overall between

12 and 14 tours each year.

“Our tours have a max of 12 bikers per

tour, plus two of our own Escape leaders and

local crew (drivers and interpreter where


For John and Mandy the thrill of exploring

these countries never pales – there is

always a ‘wow’ factor.

“For us, sharing it is the greatest personal

satisfaction; taking people outside their

comfort zone and seeing them light up with

new experiences. It’s a pretty amazing job

to be able to show people some of the most

awesome places in the world and introduce

them to the wonderful variety of people and

cultures on the planet.”

John says one of the most important

aspects is the fact all the tours are their own


“A lot of companies re-market someone

else’s tour or contract tours out to a local


“However, we research the destinations,

then go there personally to develop the tour.

Mandy and I lead the tours or our own New

Zealand-based leaders do it. This way we can

make sure of the quality and qualifications

of our leaders, and make sure we deliver the

best tour possible for our bikers.”

He says developing a new tour can take

between one and two years, from inception

of an idea to taking the first group, depending

on seasonal limitations.

“Once a tour is up and running, things

constantly change so we need to be on the

pulse in each destination.”

Bikes for the tours usually originate from

New Zealand, are shipped to the destination

and replaced every few years.

“That way we know we have quality bikes

and they are always up-to-date and in excellent

condition,” he says.

“As most of our destinations are in developing

countries, sourcing decent bikes locally

is not an option. Even spares, tyres, tubes etc

need to be taken there from New Zealand.”

John is currently on the road again

leading a cycle tour in Madagascar, before

returning home for a few weeks to prepare

for a trip to Kenya and Tanzania.

What age groups usually go: Mainly two

age groups; pre-kids (18-40ish) and postkids

(late 40’s upwards). Some of Escape

Adventures regulars are well into their

70’s and still going strong. Family tours

are also available for families with children

aged 10 plus.

To sum up: No one experiences the

landscape and essence of a country as a

cyclist can. As well as truly knowing when

the terrain is flat, climbing, pot-holed or

bumpy; cyclists smell the smells, feel the

breeze, see the wildlife and often have

impromptu meetings with the local people

along the way.



INSPO Fitness Journal tries...


Admittedly it has been some years since I’ve been bike helmet

shopping, but even so, I’m a little shell shocked by the Lumos

helmet. As in ‘why on earth did no-one think of this before?”


It’s one of those inventions which makes

perfect sense when you see it – and is so

clever that, it seems obvious this is exactly

what the cycling world has been waiting for.

The ingenious design was funded by kickstarter

(truly, how did a big corporate not see

the potential?) and integrates some serious

stop and indicator lights into the back of the

helmet design.

Continuing the trend of smart phones

and smart watches, Lumos is the world’s first

smart cycle helmet . It syncs to your phone

(which can warn you when the battery is

getting low) and has a wireless remote which

attaches to your bike handlebars, so indicating

is as simple as pressing a button.

Set up is gloriously simple. Just charge the

helmet (with the USB cord included), pop

it on and go. The battery easily lasted three

hours so if you’re commuting to work for

half an hour each day, you’re good to go for a

week. The phone app keeps you informed as

to whether you need to recharge.

The lights are intensely visible, and in my

opinion by having stop lights and indicators

‘on your head’ it highlights to motorists

that there is an actual person on the bike –

hopefully encouraging them to take more

care. The brake lights automatically come on

when you do a sudden stop. It’s genius.

The Lumos helmet is the brainchild of

two engineers, who loved commuting to

work but were frustrated by their helmet and


“We found ourselves constant losing or

forgetting our lights, and it annoyed us that a

helmet was only useful in the event of a crash

and not very useful otherwise.

After years spent perfecting their design

and protype, they took the idea to

Kickstarter, where it rapidly amassed a following

from thousands of cyclists.

“By integrating lights and signals into the

helmet itself, we found ourselves more enthusiastic

about wearing a helmet and more

likely to signal our intentions to motorists

around us. A win-win situation for everyone


The Lumos helmet is available in New

Zealand from Juiced Bikes (

at approximately $260. Every cyclist should

have one.




The 3G Stepper-Bikes are the result of years of

insight into bicycle manufacturing, allowing 3G

Bikes to perfect a machine that will improve the

users health through a powerful full body workout.


Matamata, Waikato, New Zealand

Craig 021 685 411 or Rexine 021 477 089


Enviro-friendly, natural

and healthy education

Large play

areas and





centre or




Cool 4 School






Kindergarten Association


What impact does

exercise have on




I may have mentioned this

before, but I’ll say it again;

our body is a finely tuned


Its capacity to perform incredible physical

tasks is limited only by our commitment

or desire to input the right fuel, and subject

it to the appropriate stressors (in order

for it to adapt and for us to increase our

potential to reach our own version of physical

perfection). Obviously within genetic

constraints, e.g. you can’t change your height

through training.

What many people are confused about

are the hormonal reactions that can influence

any change. We need to learn more

about the how hormones impact on our

body, so we can work with them to achieve

this optimal state rather than against them.

A commonly talked about hormone that

affects our system is insulin. Insulin is secreted

as a reaction to a sudden spike in blood

sugar, such as when we eat certain foods,

(yep, lollies, but also surprisingly jasmine

rice) in order to bring blood sugars back

down to a normal level.

When our nutritional habits lead to this

being a constant action, insulin insensitivity

results and more sugar stays in the blood

than can be physically taken up by the muscles.

We readily hear about insulin insensitivity

being a precursor to diabetes and how

what we eat can create this anomaly.

Current research implies that resistance/

weight training can increase insulin receptors

on muscle tissue and may help in reversing

insulin insensitivity - which is yet another

reason why women should do weights above

all else.

Other hormonal contributors to health

and body composition include growth hormone,

endorphins, glucagon and cortisol.

Growth hormone, released from the

anterior pituitary gland promotes protein

synthesis and so helps cells and tissues to repair

and grow, which is also why GH is used

illegally by athletes wanting to speed things

up. GH stimulates gluconeogenesis in the liver

(the creation of glycogen for energy) and

also stimulates lipolysis (the breakdown of fat

for fuel) effectively mobilising fuels that the

muscles can use for energy to exercise.

This is one of the basic physiological

reasons why if performed at the right level

of intensity and duration for the individual,

regular exercise decreases excess body fat


Endorphins are the ‘happy hormones’.

Without getting overcomplicated and

scientific and because you will have heard of

them, these are a by-product of adequately

intense exercise. These are also secreted in

response to the consumption of chocolate.

No surprises there.

Glucagon is basically the opposite of

insulin. Glucagon is secreted when the blood

sugar is too low in order to normalise blood

sugar levels, and this can occur during exercise

as we use up glycogen stores and blood

sugars and require more energy.

Glucagon stimulates liver glycogenolysis

(the production of glycogen) to raise blood

glucose concentration and again stimulates

lipolysis from adipose tissue (fat stores).

Glucagon stimulates the burning of body

fat stores and insulin inhibits it; i.e. exercise

sparks off glucagon and eating a slab of chocolate

cake secretes insulin.

Cortisol is the ‘stress’ hormone. It is

released from the adrenal cortex in the brain

that increases the uptake and conversion of

glucose from liver in the presence of adrenalin

(which is stimulated by exercise). The

trick here, and why so many women struggle

to lose weight, is that too much cortisol in

the system actually inhibits fat lipolysis.

Another reason why performing just the

right amount and level of exercise for the

individual and reducing environmental

stressors like traffic jams, work overload and

late nights has always been a good idea.

During brief periods of light to moderate

exercise, energy is derived in equal amounts

from carbohydrate (sugars) and fat. Exercise

increases the blood plasma concentrations of

lipogenic hormones: adrenaline, glucagon,

cortisol and growth hormone (the ones that

stimulate the use of fat stores for energy)

so that muscles receive a constant supply of

energy-rich FFA and insulin is suppressed.

So more good news then. And the even

better news it that this process does not cease

immediately after exercise has stopped.

The main thing that can be taken from

all this is that exercise positively stimulates

the secretion of hormones that help us to

burn body fat stores for fuel, but only if

performed at the right level for the individual

so as not to cause overstress, and for a

long enough duration to create the hormonal

response needed to convert fatty acids for


You probably already knew that three

minutes a day didn’t really work and now

you know why.

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.






Anika Jackson first picked up a squash racquet

when she was just seven years old. She has

since gone on to impress through the junior

grades and is now aiming for the 2017

New Zealand Junior Women’s team.

Following in the footsteps of her aunt,

Leilani Rorani (nee Marsh, Joyce) who

was former World Squash champion

and world number one, Anika has her sights

set on representing New Zealand in both the

individual and teams event.

Now aged 15, Anika has been preparing

for the 2017 World Juniors for the last two


“What first started as an interesting

game to try has now taken on a whole new

meaning for me,” she says.” I’m determined

to perform at my best in the three selection

tournaments to make the 2017 New Zealand

Junior Women’s team.”

Anika’s tenacity showed at the first of the

three selection tournaments (the U19s Oceania

Juniors) where she finished third and was

also part of the Trans Tasman team playing

against Australia.

The second selection tournament was

held in Cambridge recently, where she

took on players from Australia, England

and China in the New Zealand Junior

Open. Seeded number three, she played

tight games to finish third in a highly

competitive field.

The final selection event to determine

the 2017 NZ Junior team is the Bay of Plenty

Open, in Rotorua (May 5-7). A senior event

comprising the best juniors and senior players

in New Zealand, the competition includes

Kiwi number one, Joelle King.

Family play a key role in Anika’s dedication

to squash. She is inspired by her aunt’s

success and supported in her own pursuit of

excellence, by her family. Her mum Wanita is

her coach and manager.

“One of the biggest challenges is juggling

everything to maintain a positive balance

between school, family, church, rest, gym

and just being a young person spending time

with friends.

“My life is busy but my parents help me

stay grounded and focus on the most important


“I am blessed to have Leilani as my

mentor. She has discussed with me what it

takes to become a champion and given me

strategies to strengthen my mental capacity

to help me increase my performance level.

“She has forged a pathway of squash

success and shown me how to follow it. In

my eyes, when it comes to squash she is the

greatest example.“

While Anika thrives on the competitive

aspect of the sport, she also enjoys the social

and fun side.

“As well as meeting players from other

districts and make lasting friendships with

individuals and families, you become a part

of the wider squash community in your district,

your country and the squash world.”


President Pete Whittaker, 027 245 3242

3 Allen Street, Morrinsville

Club night on Monday evening from 6:30 pm onwards and

everyone is welcome. Our junior coaching program runs

through school terms 2 and 3 starting 1st May. This runs after

school from 3:30pm - 6pm.



Anthony Blackmoore






Sophie Hodges is the perfect example of how skill and

technique can outplay vastly more experienced players in

the sport of squash.

The talented 11-year-old is no stranger

to beating players with decades more

experience on the squash court – and

she’s fast making a name for herself in the

junior grades against the best in the country.

The diminutive intermediate school

student has several Waikato and national

achievements to her name and is a member

of the New Zealand Development Squad

(U13) for the second consecutive year.

“She is young but I

already see some great

qualities in her that will

serve her well as she

develops as a player,”

On a fast track to success, Sophie finished

second in the U13 girls at the recent 2017

Oceania Champs and also represented New

Zealand in the Trans Tasman test against

Australia, winning both her matches.

Having taken up the sport three years

ago, she has risen impressively fast through

the ranks and progressed from J grade to

B1. Nationally ranked as number two in the

Under 13’s (this is the first year she has been

eligible), Sophie has represented Waikato at

Quads Series and the Waikato Junior Team.

She has also finished second in the U11s at

the Oceania Junior Champs.

Despite her age, Sophie has serious goals.

Short term she’s aiming to firmly cement

herself in B1, to play at AIMS games as a Year

7 and later this year to win the win the NZ

National U13 title.

Long term she’s striving to reach A Grade

by the age of 13 and to make the NZ Junior

girls team.

Coached by Kylie Lindsay, Sophie trains

for between two and three hours a week, as

well as playing three to four matches each

week, depending on tournaments. Aside

from the competitive side, a huge part of the

appeal of the sport for Sophie is the friends

she has made around the country.

Also a talented hockey player, Sophie

makes up for her small size by her strength

and speed on the field and court.

Through squash she has learned that

‘no one is unbeatable’ and that size, age and

grade doesn’t matter – determination and

skill can outplay most opponents.

Coach Kylie Lindsay says Sophie has an

exciting future in the sport and the potential

to represent New Zealand.

“She is young but I already see some great

qualities in her that will serve her well as

she develops as a player,” says Kylie. “She is

determined, hard working, fiercely competitive

and for someone so young is very level


CONTACT David Ross (president)

027 447 2639

Corner of Willoughby St & Richmond St

Next to the stadium



07 834 3271 | 021 203 9871

325 Tristram Street, Hamilton






Accredited exercise physiologist,

squash coach

I have watched many great squash matches played by the

world’s best, yet some of the most exciting matches I’ve seen

have been between lower grade players. When you watch two

evenly matched players giving it their all, totally focused, this

is a truly entertaining epic battle of wills and tactics.

No matter what your standard is, you

will develop your own style of play

depending on your strengths, weaknesses

and experience. The best players in

the world are constantly making changes to

improve technique, tactics, fitness, control of

body movement (mobility and stability), lifestyle

and mental skills. Each small improvement

at this level can be another step up the

world rankings.

It is no different for players of any age or

level; a small change can bring large gains.

It is strongly advisable to have some

coaching from a qualified coach to avoid bad

habits and identify the areas to work on for

maximum gains.

As with all aspects of life a healthy balanced

lifestyle, good sleeping habits, good

nutrition and a well hydrated system are

essential for peak performance and recovery

when playing squash.

Squash technique

Squash is a technical and fast-paced sport. If

you do not have your body in a correct and

balanced position each time you play the

ball, errors (points lost) and poor accuracy

will result.

A most common error is having a closed

grip; meaning you hold the racquet so the

face of the racquet points down. This results

in many shots hitting the tin (out) at the front

of the court or the accuracy of the shot is

compromised. Holding the racquet like this

also means you need to lean back to compensate

for the closed face, which disrupts

the natural flow of the swing and slows your

movement before and after each shot. This

proves to be hard habit to break so it’s best

learned correctly at the start.

The palm of your hand should be parallel

to the face of the racquet so the racquet is

then an extension of your arm. This grip

enables players to play more shots and have

more ball control.

Squash tactics

There are numerous styles of play in squash.

While some players are satisfied chasing

the ball around, belting it as hard as they

possibly can and sometimes without too

much thought of where the ball is going,

others prefer to try and win by making their

opponents work harder than themselves to

tire them out and force them into making


Squash to the purist is an art. It is playing

with freedom, utilising all the shots and

playing them at the right times. An adept

player of this skilful style can be someone of

any age, so it’s not unusual to see players in

their 40s and 50s beating much younger and

fitter opponents.

The skilful player can stay in the centre

of the court sending their opponent twisting,

turning, and running all over the court;

wearing them down and forcing them into

making mistakes by mixing hard and soft


Efficient movement

Ease of movement around the court and

a relaxed swing require good rhythm and


You need a relatively supple and balanced

body to achieve this. An efficient body will

enhance your skills and likely enjoyment of

the game. This means ensuring your body

can move through the movement patterns

required for squash smoothly without major


Whatever your age, ability and goals, you

need to prepare and care for your body to

get the most out of your time on court and

avoid injuries.

Squash players tend to have a dominant

side (the side the racquet is held) so it is

important to make sure this dominance

does not become too great as this can cause

problems. Common overuse injuries, for

example; knee, hip, lower back, shoulder and

elbow are often resolved by correcting these


To avoid this it is important to make sure

you don’t always play off your dominant leg

so you develop strength and balance on your

non dominant side.

The following mobility exercises maybe

useful for alerting you to asymmetries and

maintaining or improving mobility and


control of movements. They can be done as

a warm-up or at any time especially if you

have a sedentary job.

NOTE: if any movement causes pain seek

advice from health professional. Do not hold

your breath when doing these exercises, easy

long, slow deep breaths are best to help your

body relax

Hip flexor


As in the photos

neck, torso and

thighs in a straight

line, rock forwards

and back squeezing

the gluteal

muscle of the

down knee to increase

the stretch

on the thigh. If

you can’t hold

your foot rest it on

the floor as you do

the above. Do 8-10

on each side

Bridge and reach

Lift your hips off the floor squeezing the

gluteals to avoid twisting your low back as

you reach across your body, the moment is

through the upper back to build mobility in

the thoracic spine. Do 6-10 each side

Walking Spiderman with hip lift and reach

Mobilises the adductors, hip flexors, hamstrings,

thoracic spine and opens up the


1. Lunge slightly to the side, arms on the

inside of the knee,

2. Lift the hips up to stretch the hamstring

of the front leg

3. Sink back down

4. Reach to the side and up following your

hand with your eyes (you can rest the back

knee on the floor if this is too difficult).

5. Bring the hand down and step up and

through to stand up and repeat on the other


It is most important that you breathe long,

deep and easy breaths to relax and elongate

your body (in through your nose and out of

your mouth). Repeat 5-8 on each side.

Quick tips

1. Grip your racquet softly (too tight

and you will be stiff and tense) and

go to the T between shots.

2. Go to the ball (don’t wait for it

to come to you). Your swing will

be smoother, you will hit it earlier

and be able to disguise your shots

as you become more advanced.

3. Volley everything - if you can!

This takes time away from your

opponent and you don’t have to

run so far.

4. Skipping is great for footwork and


5. Fitness training - learn to move

well before you move often. More

is not better – better is better.

Ideally you should be assessed by a

qualified professional to find any mobility,

stability issues or asymmetries that may limit

your development of skill and possibly risk

injury. Look for a FMS (Functional Movement

Systems) certified practitioner as they

can identify and guide you to correct any


Down Dog to plank

Down Dog, it is okay to have you heels off

the floor but make sure hands and feet are

in line. Move smoothly to the plank with no

sagging in your spine, gluteals tight and if

you can to a good press up you can do this

too. Repeat 6-10 times

Joanne Williams boasts a former

world number six ranking and

was runner-up to Susan Devoy

six times at the New Zealand

Championships. She has been the

coach/manager of the NZ Junior Girls Squash

for the past seven years. Joanne is also PGrad-

CertSpExSc (Assessment and Rehabilitation

on Injuries), FMS and SFMA certified and an

Accredited Exercise Physiologist.





Squash is a sport which appeals to many. It is fast- paced,

intense and offers a solid cardio workout. However Mike

Hill is proof that any age and fitness can take up the sport

and enjoy the benefits.

Mike Hill

The 47-year-old took up squash after

upsizing his label of morbidly obese to

super obese.

He was given professional advice that

for the sake of his health he needed to lose

weight. Part of the solution was his new

found love for squash – his first racket sport

ever played.

“Weighing in at more than 150kg, I was

looking at some serious health effects from

my obesity and possible surgery. A conversation

about how I needed to lose weight to be

around for my wife and two young daughters

gave me a wake-up call,” recalls Mike.

“I started walking and lost a couple of

kilos. Then dropping my girls off to Scouts

one day, I remembered the squash courts

there and thought it could be a great place

to pass some time while waiting the hour for

my girls.”

After having a go, Mike played for three

hours that first day and while it was a huge

amount of fun, he admits he could hardly

move the next day.

“It was a good reminder of how unfit I

was, but also that I still had some muscles

under that fat somewhere.

“After a few days and once the pain had

receded I thought it would be a great sport

to try and lose some weight with, as it was

enough fun that it didn’t feel like it was a


Mike joined the Waihi Squash Club and

along with a friend started to play twice a

week. After meeting other members he was

soon playing three or four times a week.

Within two months Mike had lost 5kg and

now eight months later a further 15kg.

“It’s been life changing to have some fitness

back and to feel a lot lighter. I’m playing

for between six and 10 hours a week, enjoying

Mike’s five squash tips

1 - it’s fun, without the expensive

gym fee’s and mirrors.

2 - it’s great for weight loss and

fitness while actually having fun.

3 - socially you get to meet a

diverse range of people from all

walks of life.

4 - it constantly challenges you to

become better, to push yourself that

little bit harder each time.

5 - it’s a chance to try something

different, it could be what’s missing

in your life right now so why not

have a go.

it more than ever. I love the fact that the by

product of having so much fun on the court

with the game is losing weight and getting fit.”

Mike has made many new friends and

is now ‘paying it back’ to his Waihi club,

helping spruce up the building and getting

involved with the junior squash programmes,

to share his enthusiasm for the sport.

“I cannot recommend “having a go”

enough. It’s changed my life for the better.

It’s made me fitter, lighter and happier.

“The learning curve for the sport is much

easier to pick up and improving your skills

on the court seem to happen much faster

than other sports I have been involved in.

The people at our club in Waihi have been

first class in welcoming me and teaching me

how to improve and enjoy the game more.

Drop into a club and ask about squash, give it

a good go for a month and see if you end up

as hooked on squash as I have become.”

Master the sport of squash yourself

– you’re never too old to start. If

you’re interested in having a go, visit or contact

Glenda Knox by email development@ to find out about

your local club.

your EYES are your advantage

Eye-hand coordination

Peripheral awareness

Visual reaction time

Focusing and tracking

Paterson Burn Optometrists offers specialist

sports vision training to keep you on top

of your game. Find out more and book an

appointment online now.



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 |




Age is no barrier to competitive squash, as the experienced and impressive Waikato

masters players demonstrated at the recent World Masters Games. With 19 Waikato

players competing, many were among those who set the pace, beating out top players

from around the globe.

Waikato players returned home with gold medals, as well as strong placings across the

age categories. Hamilton’s Allan Crome played an amazing five setter in the final to

beat first seed Corey Love and take the gold medal and World Championship 40+ title.

Allan representsTaupiri and Hamilton Squash and Tennis Clubs.

Also taking gold was Sandra Kennedy (Thames) winning the recreational 55+ division.

Nadine Cull from Taumarunui achieved an impressive third place, maintaining her seed

in the 40+Womens Division.

Liz Hampton from Morrinsville took Christine Ewart to five sets to take home the

bronze in the 55+ Women’s section, with international players Susan Lawrence (USA)

and Pippa Green (UK) battling it out to win the Championship title.

2017 Aon New Zealand

Junior Squash Open

Cambridge Racquet Club hosted

some of the best young squash

players in the country at the recent

2017 Aon New Zealand Junior

Open, with the overall titles going

to Kaitlyn Watts and Finn Trimble.

The win cements a solid season for

Kaitlyn Watts, who also recently

claimed the U19 Oceania Junior

Championships title. Finn Trimble

beat top seeds Matthew Lucente and

Gabe Yam to take the Open Boys

win, joining his brother Max INSPO Trimble’s – FITNESS JOURNAL MAY 2017

name on the trophy. (right)


Photos by Michael Jeans

Cambridge Twilight Cycling Festival

Held on ANZAC Day, the Cambridge

Twilight Cycling Festival (supported by

Craigs Investment Partners and Brian Perry

Charitable Trust) was a fantastic community

event aimed at encouraging riders of all levels

from children to elite riders to get involved.

The event was a unique opportunity to link

the community with some of the fastest men

and women on the planet.

“We have so many speedy cyclists who

live, work and play in Waipa and the greater

Waikato region, and the idea was to bring

them and the community (especially the kids)

together in one celebration of cycling – and

get the town (again, especially little ones)

fizzing about riding their bikes,” says one of

the event organisers, Sarah Ulmer.

Put together by just four volunteers,

the quartet of enthusiastic women pulled

off this massive event with huge support

from Cambridge and other Waikato-based

businesses, making it a true community


Hundreds of children aged from under

five to intermediate school age took part in

obstacle courses on the Village Green before

whipping around Cambridge’s main streets on

the circuit that the Elite riders then raced on.

And race they did. The line-up included

former and current World Champions, World

medallists in both men’s/women’s fields –

even some overseas entrants from the Masters


Weaved into the programme was a

one-lap running race – the Dash for Cash.

Guys versus girls with Katherine Camp from

Christchurch taking out top honours in a

phenomenal performance and a Celebrity

Drag race featuring the Mayor, Jim Mylchreest,

Rob Waddell, Joelle King and other local


The night concluded with the Elite Men’s

and Women’s NZ sprint teams drag racing

along the main street - an awesome finish

to a fantastic day for both participants and







for next level fans

Mirai and Mikako Sato are not your typical Chiefs’ fans:

they’re next level. Rugby has been such an important part of

their relationship that they chose a Chiefs-themed photoshoot

over a traditional wedding ceremony.

Mirai met Mikako during the 2011

Rugby World Cup, and the couple’s

favourite date nights were watching

rugby at sports bars. Both grew up around

the game: Mirai’s father played rugby, and

Mikako followed Sanix world youth rugby

from a young age.

In May 2012, their passion for the game

became passion for the Chiefs when they

attended their first match at FMG Stadium

Waikato. Mirai had lived in Rotorua for

nearly a decade, so logically he backed his

region’s Super Rugby team. The pair fell

in love with the live display, the stadium

atmosphere, and the opportunities to get

autographs and photos with the players.

“We will support the

mighty Chiefs as long as

we can.”

This thrilling experience kept them coming

back throughout the season and in the

end they witnessed their beloved team win

its first Super Rugby trophy in 2012.

“The final against the Sharks has to be the

greatest sporting moment of my life. It was

an incredible experience: the roar and chant

of the crowd, 80 minutes of excitement, a

whole array of emotions including tears.

Words cannot quite describe the feeling. You

just had to be there! It was special to see the

players perform their victory haka at the end

to the fans also,” says Mirai.

Ecstatic, Mirai and Mikako signed up as

members for the 2013 season and have been

loyal ever since: “Being Chiefs members is an

integral part of our lives. Mikako and I met,

engaged, married and started a family, and

the Chiefs have always been present somehow

in our relationship.”

Another highlight of being Chiefs members

has been meeting and introducing their

son Outa to all of the players at Members’

Day. Mirai and Mikako have their own Chiefs

rugby dream for Outa in the future, wanting

to see him play for the Chiefs when he is


Damian McKenzie and Brad Weber are

Mikako’s favourite players because she loves

the bravery they display every time they take

the field. Mirai’s two stand-out players are

James Lowe and Aaron Cruden.


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“James is such a skilful player, and after

the games he always takes the time to chat

with fans, take photos and sign autographs,

he always has a big smile on his face. I actually

wanted to name my son after James but

my parents wouldn’t let me!

“Aaron is always the first person to start

practising and the last person to leave the

ground after meeting the fans after a match.

He is inspiring, humble and provides great


Mirai and Mikako say they have total

respect for all the rugby players.

“They play one of the toughest sport on

the planet. They need to be strong and skilful

and rugby is a mental game as well. We are

so grateful to be watching the best rugby in

the world.”

Their passion for the game has even

turned Mikako’s sister in Japan into a rugby


“Mikako’s sister wasn’t interested in rugby;

however, now she follows the Fukuoka

Sanix Blues and flies to watch Sunwolves

game in Tokyo. She’s even started playing

some touch footy.”

Mirai, Mikako and Outa are confident that

this year their team can claim its third Super

Rugby title: “I can see Sam and Aaron are

holding the trophy. I really hope to win this

season to give the coaches and some players

a rousing send off.”

But win or lose, the Satos will still be

next-level fans: “We will support the mighty

Chiefs as long as we can.”

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Strength training for



Bone mineral density (BMD) is

something most men and women become

aware of as they age or after their first

broken bone.


It is the mineral density of your bones that

has a large part to play in whether you

sustain a broken bone from a fall or slip, as

a reduced BMD results in an increased risk

of fracture.

A reduced BMD is known as osteopenia

that can progress to osteoporosis, with osteoporosis

being considered the more advanced

form of bone disease, which is a result of a

significant deterioration of bone tissue. Osteoporosis

is usually an age-related disease and

is often treated with prescription medication,

calcium and vitamin D supplements 1 .

Exercise as medicine, for osteopenia and

osteoporosis, particularly resistance training

and bounding movements, has been clearly

shown to maintain and improve BMD in

elderly population groups 2 , premenopausal 3

and postmenopausal 4 women.

Surprisingly, young athletes can be at a

higher risk of poor bone health, arising from

what’s known as relative energy deficiency in

sport (RED-S) which expands upon the more

commonly known female athlete triad.

RED-S is where energy intake is insufficient

to meet the demands of energy output

and can result in issues with health, daily

functioning and growth, which can then

go on to affect bone health, menstruation,

metabolism, immunity, psychological and

cardiovascular health and protein synthesis.

It is interesting to note this condition can

affect both male and female athletes 5 . The

female athlete triad is well researched and is

a syndrome identified in female athletes by

assessing menstrual disturbance (amenorrhea),

low energy availability (with or without

disordered eating) and how this affects bone

health and can contribute to a low BMD 6 . We

know that during adolescence the foundation

is laid for bone health and something we now

know is that osteoporosis can become an

Helping people Enrich their lives


Enrich+ is a not for profit charitable

trust. Established in 1990 as Gracelands

Group of Services, following years of

growth, Enrich+ services are now offered

throughout the greater Waikato and King


Enrich+ work alongside individuals to

develop their skills and abilities and enhance

inclusion in the communities of their choice.

Enrich+ recognised the need for services

for those with High Functioning Autism

(previously known as Asperger’s) due to a

serious gap in funding and services. These

people often miss out on ‘a life like any


Enrich+ Spectrum Energy was established

in 2015, to fulfill a service need for those with

Autism, their whānau/caregivers, schools and


In New Zealand service provision has

largely been made available to those with

co-occurring conditions, such as intellectual

disability or mental health diagnosis.

There is very little funding available through

normal channels such as government funded

models. Enrich+ Spectrum Energy relies

on fee based service provision, and philanthropic

trust and sponsorship models.

Catering for those with High Functioning

Autism on an individualised basis is something

Enrich+ Spectrum Energy is extremely

proud of, with specialised staff having the

relevant qualifications, education and experience

to provide meaningful 1:1 as well as

group services.

Enrich+ Spectrum Energy provide a

range of services for those with autism.

These include Youth+, 1:1 mentoring and the

newly launched Lego+.

Youth+ is a supportive facilitated group of

young people(13-25) meeting to take part in a

range of activities aimed at improving social

skills, communication, building confidence

and self-esteem and developing life skills,

while having fun.

Lego+ uses lego as the building blocks to

improving social skills and communication

for young people (5-12). Teamwork and individual

play are the foundations of this group

which is facilitated by specialist staff.

1:1 mentoring is a tailored service for

anyone of any age with autism, designed to

help people achieve their goals, whatever

they may be.

More information on these services,

including dates and venues, can be found

online at or by emailing

For more information, visit:


issue later in life for young athletes as a result

of low energy availability if gone unnoticed.

In addition, poor bone health can lead to

stress fractures in young athletes 5 .

Approximately 4000 people sustain a hip

fracture in New Zealand each year1, with the

most common sites for osteoporosis fracture

being at the hip and the spine 3 . Following a

hip fracture, rates of between 14 – 58 percent

have been reported for death within one

year 7 . Reason enough to do as much as possible

to prevent osteoporosis, falls and broken

hips. Half of hip fracture patients will experience

a fracture before their hip. Osteoporosis

New Zealand states it is essential for any

individual who experiences a fracture from a

bump or fall over the age of 50, to undergo a

thorough osteoporosis assessment. Individuals

will then be able to access appropriate

treatment and consider appropriate lifestyle

changes to reduce their risk of a hip fracture 1 .

Resistance training for women is an important

aspect of maintaining and increasing

BMD, not only does resistance training positively

impact on bone health, but it also has

a positive effect on lean muscle mass. Often

women are concerned that resistance training

will make them look bulky or masculine.

This isn’t the case, unless they train for hours

a day and eat a particularly strict diet.

Women who train 3 – 4 times a week

for up to 60 minutes and include resistance

exercises, jumping or high impact exercise

such as running or skipping will maintain

or improve their BMD. This will reduce the

risk of osteoporosis and therefore risk of

fractures from a fall, in addition to increasing

lean muscle mass.

My recommendations for women with

osteoporosis would be to include body

weight exercises in their home programmes

and resistance exercises with weights and/or

machines and balance exercises if they go to a

gym. Exercises such as push ups, skipping, box

jumps to an appropriate height, squats with a

weight, deadlifts, shoulder press, even burpees

would be a great start. Include a few balance

exercises for falls prevention, think heel/toe

walking, standing with your eyes closed, single

leg standing followed by single leg standing on

a pillow or with your eyes closed.

As with all exercise programmes, please

seek out professional advice if embarking on

a new health regimen and ensure you have

a programme tailored to your specific needs

and goals.

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”. Kristina has a wealth of experience spanning eight years and provides

expert advice in chronic disease management and musculoskeletal rehabilitation.

n for the kids

1 Fractures caused by osteoporosis. (n.d.). Retrieved April 19, 2017, from 2 Huovinen, V., Ivaska, K. K., Kiviranta, R., Bucci, M., Lipponen, H., Sandboge, S., . . . Nuutila, P. (2016). Bone mineral density is

increased after a 16-week resistance training intervention in elderly women with decreased muscle strength. European Journal of Endocrinology, 175(6), 571-582. doi:10.1530/eje-16-0521 3 Zhao, R., Zhao, M., & Zhang, L. (2014). Efficiency of Jumping Exercise in Improving Bone Mineral

Density Among Premenopausal Women: A Meta-Analysis. Sports Medicine, 44(10), 1393-1402. doi:10.1007/s40279-014-0220-8 4 Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A., & Beck, B. R. (2015). Heavy resistance training is safe and improves bone, function, and stature in

postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial. Osteoporosis International, 26(12), 2889-2894. doi:10.1007/s00198-015-3263-2 5 Mountjoy, M., Sundgot-Borgen, J., Burke, L., Carter, S., Constantini, N., Lebrun, C., . . . Ljungqvist,

A. (2014). The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 48(7), 491-497. doi:10.1136/bjsports-2014-093502 6 Gibbs, J. C., Nattiv, A., Barrack, M. T., Williams, N. I., Rauh, M. J., Nichols, J.

F., & Souza, M. J. (2014). Low Bone Density Risk Is Higher in Exercising Women with Multiple Triad Risk Factors. Medicine & Science in Sports & Exercise, 46(1), 167-176. doi:10.1249/mss.0b013e3182a03b8b 7 Schnell, S., Friedman, S. M., Mendelson, D. A., Bingham, K. W., & Kates, S. L.

(2010). The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation, 1(1), 6-14. doi:10.1177/2151458510378105

that the early bird

worm, and in the

the Direct Group

s Hamilton Half

rly birds that regis-

0th April will receive

to this year’s event.

ty of time to start

event which is held

and takes place

ctober. The event

offers something for everyone, from

the Half Marathon, shorter 10km

and 5km options which you can run

or walk and do as an individual or

as part of a team, along with a Kids

Commando Challenge. There are a

range of training programs available

on the Direct Group Uniforms

Hamilton Half Marathon website to

help participants prepare for the

Living with grief

The loss of someone you care about

will happen to everyone at some

stage in their life.

Grief is the natural human response to

that loss. Like a fingerprint, grief is

unique and personal to each individual.

How we cope when grief enters our lives

is specific to how we are as individuals in the


Grief can take us into hard, challenging

dark places. It can be confusing; we often

feel lost and do not know who we are in the

world any more. It is a time where our faith in

the world and our existence is shaken to the

core, and where we may experience extreme

emotions and behaviours.

There is no way to hurry ourselves through

grief. There is the saying that time heals. For

some, this may be true. However, for others it

may be that the intensity eases as adjustments

are made as we adapt to the changes and

losses that have been brought into our lives.

The saying, ‘to live in the moment’ sounds like

an old cliché, but this ‘moment by moment’

reality is what carries us through from one

moment to the next, and we realise that

actually we are continuing to function and

or choice of distance.

This year the event will be

supporting True Colours Children’s

Health Trust. True Colours is a

Waikato charity that supports

seriously ill children and their

families through counselling, childbased

therapies, education and


True Colours CEO and Nurse

Specialist Cynthia Ward is excited

to be aligned to such an iconic

Hamilton event. “It is a great

family event, and we are looking

forward to being involved in the

day. The kids we support face so

many incredibly hard challenges

every day with such bravery

and determination. This event

will also challenge many and

we would love entrants to set

themselves a challenge to RUN

FOR THE KIDS and help raise

funds for True Colours.”

A Give A Little Page has been

move forward through the painful haze.

In the midst of our grief, we can

experience tender moments within the

rawness, where connections with others are

real and close, and our souls are laid bare

with moments of insight. There can be life

changing sustaining times that change our life

paths forever. There can be rich memories

of things gone by. However, the intense pain

this brings can be overwhelming also. Grief

often comes crashing in when you are least

expecting it and the waves can be relentless.

Surrounding ourselves with those that

‘refuel’ our souls and accept us where we are,

and don’t try to change us is what helps sustain

us at these times. Solitude is equally important

as we need to rest at times and be ‘real’ and

honest with ourselves to assist us to heal and

recover from the intensity of it all.

It is important not to expect too much of

ourselves or others close to us who are also

grieving. We must pace ourselves in a way that

ensures we are able to continue to function,

and this is something that can only be worked

out as we walk the journey.

To incorporate back into our lives the

things that would normally bring us pleasure

takes time, but these can be helpful to ground

us and keep us standing. They also provide

distraction which can allow space from the

intensity of the raw grief. Things such as

exercise, music, journaling, spending time

with family and friends can help as we look to

add some joy back into our life.

set up so entrants can fundraise for

True Colours as part of the event.

Grief is the painful price we pay for love. It

is a normal part of life and one that changes

amazing holiday for 2 to Australia’s

Sunshine True Colours Coast Children’s valued Health at $4000. Trust

True Colours is 100% community

funded and needs to raise around

$450,000 a year to run its service.

To register for the event visit

us forever.

provides grief and bereavement support to

Waikato parents that have had a child pass

away due to illness. To learn more about how

they help families through this emotional

time visit

For more information on living with grief


The Grief Centre

Colours at

Proudly supported by

Waikato Business News

and INSPO-Fitness Journal







How to sneak some yoga into

your day, even when you

think you don’t have time.

Some tips to help you graze

on yoga.



If you aspire to establish a regular yoga

practice, but struggle to schedule time to

attend a class, incidental yoga may be a

good approach.

Incidental yoga is yoga that you slip into

your day with minimal effort, by identifying

a few minutes here or there, or by weaving

yoga into other activities you may already be


By doing ‘a little, often’ you will be grazing

on yoga, rather than bingeing. Much like

making small changes to your eating habits,

it may not seem like much at the time, but

incidental yoga can have a great cumulative

effect on your wellbeing.

Here are five simple examples of how you

can fit some incidental yoga into your day.

None of these take more than five minutes,

and some don’t require any extra time at all

– just a bit more mindfulness.

1. Ready, set...pause.

If you do regular exercise or sports training,

take two minutes before you get started to

bring greater awareness to your activity.

Yoga is not just a physical practice – it is

centred on the breath and on being mindful.

So before you get into your activity, pause

and take some deep, centering breaths and

bring your awareness to the present moment.

Observe any tension in your body and feel

where you can relax more.

Next set an intention for the activity you

are about to undertake. What is your purpose

for doing this? Add a simple visualisation

to support your intention. This two-minute

pause will get you centred and help you


practise ‘being present’, which is a key principle

of practising yoga.

2. Breathe yoga into your activities

Doing any kind of sport or exercise presents

an opportunity to work on your breath

awareness and control (another key aspect of


There are several ways you can do this.

Taking running as an example, you can

observe how your breath synchronises with

your strides. How many paces do you take

while inhaling, and exhaling?

Can you vary that? How fully do you

breathe into your lungs? Can you use your

breath to help you become more efficient

and relaxed in your running?

There are all sorts of patterns to look for

and variations to work with. Doing so will

bring some crossover from yoga into your

regular exercise.

You don’t have to be exercising to do this.

You could incorporate similar breath awareness

into everyday activities like driving,

doing the dishes or gardening.

3. Make your stretching mindful

Stretching is beneficial to everyone, and is

always a good idea at the end of a sports or

training session. But there is a big difference

between ‘stretching’ and practising yoga. You

can certainly bridge that gap substantially by

focusing on stretching more mindfully.

This includes turning your awareness inwards

(not chattering away to a group as you

do a couple of calf stretches), being particular

about your alignment and the purpose of

each stretch (or pose) and keeping focused

on your breath and how you can create more

ease in your body.

Doing this can transform your cool-down

stretches into a mini yoga session.

4. Practise TV yoga

Whenever you find yourself on the couch

watching TV, you have the perfect opportunity

for some incidental yoga. Do your spine

and hips a favour and get off that couch (aka

‘slouch’) and onto the floor.

Among my top ‘TV yoga’ poses are sphinx

pose (a gentle back extension) and a simple

crossed-leg pose to stretch the glutes - perfect

for stretching out during TV time. And

there are many more too.

There’s no reason not to switch position

from the couch to the floor, at least for a few

minutes, and add to your yoga tally for the


5. Take five – am and pm

Adding just five minutes to your morning or

evening routine really is very doable, and can

help get you in a good mind-set for the day

ahead, or wind down for sleeping.

In the morning get out of bed and do

some gentle spinal movements, including

‘cat and cow’, a simple twist, and lengthen

out sideways. Then sit for a minute or two to

find a connection with your breath and set a

positive intention for your day.

In the evening, one or two simple restorative

poses can help relax your body and

mind in preparation for sleeping. A couple

of favourites are ‘caterpillar’ (a yin yoga pose)

and ‘legs up the wall’.

You will find making this extra five minutes

at each end of your day to be well worth

the effort.

None of these suggestions are demanding

or difficult. But before you know it, you could

easily add half an hour or more of yoga, in

some form, to your day. Let this be just the

beginning, and look for other opportunities

in your day to practise incidental yoga.

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.



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.

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

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





When it comes to transforming your life, there are a number

of paths to choose. Hamilton’s Ricky Tipene found the answer

with Sport Waikato’s Green Prescription programme, which

has helped him lose more than 40kgs.

At 189kg, Ricky Tipene was heading

down a path that he didn’t want to go.

He’d had his blood tests done and the

results showed that his sugar levels were in a

diabetic range and not well controlled. A few

other results weren’t looking good either.

Ricky’s doctor referred him to the Green

Prescription programme (GRx) which is provided

by Sport Waikato.

“The day after that visit was my first

meeting with GRx coordinator Watene Hema,”

says Ricky, “and that’s where the change really


“Good encouragement and knowing I had

support was really the key to success. It’s been

about changing habits, changing a lifestyle of

eating and grazing.”

With a family history of men dying early

from things like Type 2 Diabetes Ricky decided

he needed to change his outlook – for

his own sake, and that of his wife and four


“It’s been a journey. The first month was

really quite hard, just getting my head around

what I needed to do, and the exercise thing.

“Weighing just under 190kg, the night after

seeing Watene for the first time I decided to

go for a walk to see if I could handle it. And I

could! It took me a while to get around and I

had to stop a few times, but I carried on.”

Ricky found it useful being able to talk to

someone like Watene face to face; working

with someone he’d built a relationship with

Watene Hema and Ricky Tipene

and who knew his journey. Being able to have

in place that support - the gentle reminders,

the texts, the “how you going?” messages - was

the encouragement he needed.

“It’s been awesome,” says Ricky. “As the

weight has dropped off I’ve even been putting

my own Facebook posts up - of the trousers

I used to wear. I bought some in December

to go to a wedding and even those are too big


As with all change, there were challenges.

For Ricky it was based around learning to

break some lifelong habits. He had to learn to

eat sensibly and add exercise.

“It’s not only medical, but emotional as

well – the way you feel. I’m a lot happier, put it

that way. My moods are a heck of a lot better.

I seem to be a lot friendlier – apparently I’m

not as grumpy as I used to be!”

Ricky says Green Prescription helped him

take ownership of what he needed to do to

make a change, and the programme being

there to support, help and give ideas along the


“GRx has been a guide for me. The food

resources really set me up in the right direction.

And initially the (bloods) didn’t look too

flash – I had them done again in November

and it went from 57 down to 39. And when I

read those results I thought wow, I’ve virtually

excluded Type 2 Diabetes now.”

Learning to understand food has been really

important - what he can eat plenty of and

what he needs to eat in moderation.

“It’s about learning to eat real food - things

that I’ve never learned before. It may not be so

much the kilojoules that can be bad for you, it

can be the other stuff like how many grams of

carbohydrates and how many grams of fat it

contains, and all that stuff I never really took

on board. I do a lot of label reading now. I

know what to look for.“

Ricky believes you really only have two

choices – keep going the way you’re going or

you may end up in the ground.

“That’s where I was going to end up. If you

can make it a lifestyle change then you’ll be

around a heck of a lot longer. For me it’s about

my kids, about my grandkids. Why should I

leave them behind? You have to be ready to

After - 147kg

Before - 189kg


With his weight now at 147kg, Ricky has

lost 42kg and plans to keep going.

“My goal now is to get to 110kg. One goal at

a time, and then I’ll look at a new goal, perhaps

90kg. But I know I can get to 110kg. Then I’ll

reevaluate how to get to that 90kg goal.”

Green Prescriptions are available through

your doctor or nurse, or you can contact Sport

Waikato directly


Lodge Cheers to Champions Advert OCT 2016.indd 1

20/09/2016 10:35:09 AM



They came from around the globe, in a variety of shapes, sizes and fitness levels – but they

all had something in common – a love of sports and a desire to compete. The World Masters

Games is the largest multi-sport event in the world and in terms of athlete numbers, the

event is bigger in scale than the Olympic Games. From Olympians and World Champions

to those who just love to play their sport, the action was inspiring and intense, with

approximately 25,000 participants competing in 28 sports, held at 48 competition venues

around the country. On our home turf, Lake Karapiro hosted the rowing competition while

cycling took place at Avantidrome. We share some of the action of these sporting champions

with photos from CMGSPORT (




of fitness and wellbeing

I want to let you in on a little secret,

six years ago before I met my yoga

instructor wife, I was a bloke who loved

sports, drinking beer and watching

sports drinking beer.




Now married, somehow my world is

Pinterest, occasional chairs and vegan

leather couches.

In a year of political instability and the

threat of World War 3, I want to talk through

some of the big issues I’m dealing with in my

life at the moment, like kale chips, kombucha

and over-priced scented candles.

A few days ago, my wife rang me to tell

me the news, we have a new addition, after

many months of trying we have finally …

found the couch that fits the theme of our

house. We are over the moon, well, I haven’t

seen it yet, but when I do it’s really going to

fit that mid-century Scandinavian theme

that we both decided on, and when you

find a couch like this, money is no object …


My enthusiasm for interior design is exactly

the same as how we bought the couch,

no interest for the first 24 months. It’s the

perfect leather couch, “don’t worry” my wife

said, “It’s not real leather, it’s vegan leather.”

I wasn’t worried, but also kind of relieved

because if it’s not real leather that makes it

cheaper, right? Wrong, it’s more expensive,

I don’t know how that works? I’m guessing it

must be very hard to remove the hide from

a carrot.

We have a Pinterest house, for those who

don’t know what Pinterest is, it’s a vision

board, where you can pin pictures from

the internet. We have a couples’ Pinterest

account…well, I don’t have access to the

account. We have a great system though, I

send her ideas via email or Facebook messenger

and she says “NO!” then sends back an

idea saying, “I was thinking something more

like this?”

Then we go with her option, it’s very

simple. As my wife always says “Sometimes

making great decisions is deciding what you

don’t want” and apparently when it comes to

interior design I play a very important role

in that.

During one of the storms last week we

had a power outage, we were in complete

darkness. Great, we finally have a use for all

those over-priced scented candles in our

house. When I went to get them, my wife

said I couldn’t use them because they were

for the guests, so we just sat in darkness,

hoping for someone to come around.

Along with interior designing, also as

a family we are embracing healthy living.

We’ve been drinking a lot of Kombucha

recently, Kombucha from what I can gather

is like a fermented tea version of Yakult. It’s

supposed to improve overall gut health,

immune system and increase energy levels,

but all I notice when people drink it is an

increase in smugness.

It’s made from a SCOBY disc, Symbiotic

Colony of Bacteria and Yeast, which sounds

like more of a Trip Advisor review for Hamilton

than something I want to ingest. Kombucha

apparently helps with weight loss, of

course it does, at $18 a bottle you can’t afford

to buy any other bloody food to get fat.

Somehow Big Eat potato crisps have

been replaced in our house by kale chips, can

we settle down with calling things chips by

the way? Kale chips? They aren’t chips, they

are just individual leaves of kale. It doesn’t

even look like a chip. That’s like saying

“Would you like to try some of my spinach

pizzas?” “Aren’t they just individual leaves of

spinach?” “Yes sir, but because I’ve added the

word chip on it we can sell them for three

times more than they are worth.”

Here’s my new rule … if it tastes like shit …

it’s not a chip.

Anyhow, I have many more things I want

to discuss with you and get off my chest, but

I better get back to it as I have a floatation

tank appointment booked and I don’t want to

miss the most expensive bath in the history

of mankind.

Nick Rado is the head writer for TV3’s 7 Days, a

stand-up comedian and father. He is performing

his show Live, Laugh, Love in the Flick Electric

2017 NZ International Comedy Festival.

Live, Laugh, Love

Take a walk on the lighter side of life and

enjoy the charm and humour of New Zealand

comedian Nick Rado.

His hilarious new show Live, Laugh

Love sees Nick dive head first into how his

life has changed since marrying his holistic

yoga instructor wife. All of sudden his beer

drinking, sports watching world has turned

into a universe of Pinterest, occasional

chairs and chia seeds.

Fresh from opening for Danny Bhoy on

his sellout nationwide New Zealand tour,

Nick (winner Best Comedy Show Dunedin

Fringe Festival 2015 and nominee for NZ

Comedy Guild Best Male Comedian 2016)

expertly tackles everything from overpriced

scented candles to self-help gurus.

The Spin Off TV has labelled this as

‘THE show not to miss in this year’s festival’;

an hour packed full of probiotic belly

laughs, better for your gut health than an

overpriced bottle of Kombucha.

Live, Laugh, Love is part of the NZ International

Comedy Festival, and is being

held in Auckland from May 9-13, and in

Wellington from May 16-20.

For more information or tickets, visit


Grab a friend and enjoy the benefits of

a good belly laugh at Nick Rado’s Live,

Laugh, Love show. Enter to win a double

pass to his Auckland or Wellington show

(your choice) by emailing your name and

contact details, with Nick Rado in the

subject line, to

or enter online at

Entries close May 8, 2017 and you

must arrange your own transport, etc. to

the show. The prize is for a double pass

to the Nick Rado show of your choice.





The pace of life is getting

faster. More and more things

need our attention every

moment of the day.


Such a demanding lifestyle often results

in poor skin health, digestion and wellbeing.

Putting on more makeup and

getting less sleep is not the long-term answer,

but for many of us it becomes the norm

through default. Often it seems too hard to

change this cycle of busy stressful life - but

what if you could?

When you are tired and run down, my

advice for the first thing to cut out of your

daily habits is white sugar and white flour

and as many refined foods as possible. They

are everywhere, often hiding in plain sight,

so watch out for them in so called healthy

breakfast cereals and drinks.

Why do they place so much refined sugar

in our ‘healthy’ food? Not too long ago,

the market decided all fat was bad so they

removed as much fat as possible from our

foods, but then the food had no flavour to

enjoy. So they replaced it with refined white

sugar. This is a simplified and condensed

version of how we arrived at food labels

saying ‘no fat or low fat’ - but they generally

are excessively high in sugar.

We are in the beginning of a change. Manufacturers

are choosing better quality ingredients

and we now know that unsaturated fats

are good for us in moderation. Unfortunately

these better quality foods are often more

expensive and require time spent reading and

comparing labels in the grocery store to ensure

you are not being tricked into hidden unhealthy

ingredients. I recommend you take the

time to do find out what’s really in your food.

You and your overall health will feel and see

the difference when you cut out refined foods.

Step two to getting more energy relies on

your diet. Look at what you eat each day and

assess how much of it is of high and easily

absorbed nutrition. Most of us do not get

enough nutrients a day.

“When you are tired and

run down, my advice for

the first thing to cut out of

your daily habits is white

sugar and white flour and

as many refined foods as


If you view your normal daily food intake,

most of us need more minerals, essential fatty

acids, probiotics and antioxidants. This is

where a supplement could make a difference.

Again like our refined foods, not all supplements

are created equal. Absorption and the

capacity for your body to use and absorb the

nutrient will depend on the form and combination

you should choose. So, for the most

effective results, seek professional advice.

Energy and enjoyment of life can also be

affected when life has been too hard for too

long, or there are other factors in play with

your health. Natural health can really make a

difference, with herbs, supplements and nutrition

used to support a balanced diet. When

your body is given the right nutrition or

herbs in the right amounts – results happen.

If you have tried natural supplements and

herbs to support your diet and haven’t had

results, it could mean you either did not have

the correct supplement for your needs or

were not able to absorb it.

Fermented food powders on your breakfast

or in your smoothie are a simple way to

make a difference.

I like the RAW range or Immunity Fuel.

The Immunity Fuel has the added benefit of

being loaded with probiotics. If powders are

not your thing, there are tablets and capsules

available packed with herbs and nutrients.

Think of Systemwell by Radiance for general

wellbeing support, or Pure South Clay capsules

to support your digestion. Always take

as recommended with professional advice to

ensure the products are suitable for working

with your personal needs and results.

Take back your life and make some positive


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.





to deal with a

horrible, no-good,

really bad day

Bad days are a fact of life.

Everyone has them – no

matter who you are, or what

you do.


From small things like missing the bus

to bigger issues like being overlooked

for a promotion or encountering financial

set-backs, there are days when dreams

and goals feel like they are completely out

of reach.

When days (or sometimes even weeks)

like that occur, it is important to remember

our commitment to our goals will be challenged

time and again – it’s all just part of

the growth cycle.

With that in mind, there are a few key

things that you can do to help deal with the

inevitable bad days.

1. Acceptance

For most of us, a situation is only negative or

bad because we perceive it to be; our reality

is different from what we had envisaged.

When that happens, accepting how things

are and facing up to the challenge can help

you to let go of how things ‘should’ be, refocus

on the present, and get on with achieving

(even if achieving simply means getting to

the end of the day).

Bad days and challenges will come and

go, but you will always retain the capacity to

keep working toward your dreams and your

goals. Accept the bad day as a challenge, and

keep your focus on your mission and on the


2. Don’t play the blame game

When we’re running late or miss out on that

great business opportunity, it is common to

blame other people, or even ourselves.

It is normal to start running through all

the things that could have been done differently

(why did I hit snooze again? … I should

have stayed back those extra few hours…

If only I hadn’t spent that money on those

new shoes…). Other times it is easy put the

responsibility on others for our bad day.

Acknowledging what can be done differently

next time is important, but once we’ve

accepted that things are how they are in

the present moment, it is much harder – or

nearly impossible – to come up with reasons

to blame ourselves or others for why things

aren’t going well.

Plus, when we’re not blaming and

focused on the past, it is also much easier to

start focusing on moving forward toward our


3. Ask better questions

Instead of asking yourself ‘why is this happening

to me’, a far better question is ‘what is

the best way I can deal with this?’. If we focus

on trying to work out why something bad

is happening, then the search engine in our

brain is going to focus on finding the answers

for us and it is easy to fall into the trap of

thoughts like ‘because I’m not good enough’

or ‘because I’m not smart enough’ and other

self-limiting beliefs.

We go where our thoughts are focused.

If we are focused on the bad feelings we get

when we are having a bad day, then we’ll just

keep getting more of that. Focus the search

engine in your brain on how to find a solution.

Ask positive, helpful questions which

will direct your brain to find constructive


4. Stop thinking about it

That sounds like a contradiction to the last

point, right? However, how many times

have you shut down the conscious brain and

stopped thinking ‘where did I put my keys?’,

only to find that in the middle of cooking dinner

you suddenly remember where they are?

This principle works the same way for

any other problem in life, including bad

days. Formulate a question, and the subconscious

brain will set to work to find the

answer for you. Even if you think your brain

isn’t working on the solution, it usually is.

So when you’re having a bad day, ask

yourself a better question to direct your

brain toward solutions, then go and do

something else.

5. Relax

One of the best ways to nourish yourself

after a bad day is to just relax: accept

that you’ve had a bad day, and instead, do

something you love. Switching off from the

problem and engaging in something that we

love helps put us in a more creative mindset

and refreshes our thoughts.

If reading a book relaxes you, then do that.

Maybe going for a run, playing with your kids

or doing some cooking will help clear out the

cobwebs of a bad day. For some, eating a pizza

or just listening to a favourite song will help.

Remember what your values are and find an

activity that is in alignment, where you can get

into a relaxed state and interrupt the thought

patterns associated with your bad day.


If you don’t have much time available, or

your bad day isn’t over yet, just closing your

eyes and taking a few deep breaths is great.

If you can get outdoors and breathe in some

fresh air, then that’s even better.

6. Keep perspective

Everything in life is in balance. Good and

bad. Positive and negative. There can’t be

good days without the bad and there can’t be

growth without challenge. If every day was

a good day, then that would be ‘normal’ and

there’d actually be no good days. We’d also

lose the opportunity to grow. Remember that

achieving your dreams takes commitment

and the only way that commitment can be

tested is through challenge.

Around the corner from a bad day and

on the other side of the challenge, is a good

day, a great day or even the most awesome

day you’ve ever had.

For more advice from Michael Johnson (The Mojo

Master), visit

Meet the master

While the benefits of fitness and

nutrition are widely recognised

for their role in overall wellbeing,

an increasing number of people are acknowledging

the importance of mental health.

With recent research revealing that one in

six adults in New Zealand will be diagnosed

with a mental disorder at some time in their

lives, mental health disorders, including

depression, can affect wellbeing, personal

relationships, career and productivity.

Michael Johnson (dubbed The Mojo

Master) has taken his personal experience

with depression and thoughts of suicide,

and become a mentor and coach to world

champion athletes, national sporting teams,

executives and business leaders.

The Australian speaker and motivator is

on a personal mission to help people transform

and create the life they want; to thrive

and reach their full potential.


Transform your life and learn some new skills to motivate

and re-energise your life, with guidance from Australia’s

transformational expert Michael Johnson. Discover how to

overcome negative self talk, self sabotage and gain emotional


Enter to win a double pass to The Mojo Master’s Auckland

event; The Next Level, being held on Saturday May 13 from

9.30am-5pm at Rydges Auckland. (Other dates and venues for

his New Zealand tour can be found at

To enter, email your name and contact details, with Mojo

Master in the subject line, to or enter

online at

Entries close May 8 2017 and you must arrange your own

transport, etc to the show. The prize is for a double pass to the

Auckland show on Saturday May 13 2017.

Michael acquired the name The Mojo

Master after transforming his own life from

a troubled school dropout with learning

difficulties, depression, chronic fatigue and

a host of mental and emotional issues to a

passionate, inspirational educator and results

expert. Hired by some of Australia and New

Zealand’s top business leaders, teams and

athletes to align their thoughts, emotions

and actions with their goals, he is currently

touring New Zealand.

Michael says that throughout his teenage

years he was never happy with the status-quo

and consistently challenged teachers until he

was expelled.

“I was also being bullied and, tired of not

fitting in, I got very close to ending my own


“Instead of going through with it, I

actually felt incredibly angry and decided

I’d no longer be a victim of others people’s

judgments and taunts. I decided I would

no longer let anyone else decide my selfworth

or dictate the terms of my ability to


“It was a wake-up call for me to turn my

life around and throughout my twenties I

worked as a diesel mechanic and personal

trainer in the day and studied health,

mindset and success at night, to see if I could

help others break the shackles of living up to

everyone else’s expectations.

“I wanted to study the very nature of

what allows a person to live up to their own


“Most people

know what to do,

they just don’t do it,

so I used tactics and

techniques through

our training which

help them become a

master of their own


“It is my mission

to help millions of

people to find their

unique gifts and to

share them with the

Pacific Radiology specialise in sports injury imaging

and diagnosis.

We accept any referral forms and provide a

walk in service for all x-ray examinations and urgent

diagnostic imaging .

Call Pacific Radiology for an appointment today or visit


Von Tempsky



Phone: 07 834 0000


New Zealand tour dates are Tuesday,

May 9 (Christchurch); Thursday, May 11

(Wellington) and Saturday, May 13 (Auckland).

For more information visit


35 Pembroke Street, Hamilton Lake

21 Von Tempsky Street, Hamilton East

6 Avalon Drive, Hamilton West

14 Dick Street, Cambridge






Book some timeout

Spirit House The Cookbook

Helen Brierty & Annette Fear

$49.99, New Holland

Although Valli Little is one of Australia’s food

superstars, I have to admit I wasn’t overly familiar

with her recipes. However this amazing collection

of her favourite recipes from the past decade tells

me everything I need to know about her – and she’s

fab. A wonderfully refreshing cookbook aimed at

the home cook, there’s everything here from easy

weeknight meals to Sunday best and everything

in between. Flavoursome, fresh ingredients and

inspirational achieveable recipes; it’s a 10/10.

Spirit House The Cookbook

Helen Brierty & Annette Fear

$49.99, New Holland

With so many celebrity chefs (well

earned) these days, there’s always a

moment of hesitation picking up a

cookbook by someone relatively unknown.

However from the sumptuous

front cover to a quick flick inside, you’ll

instantly be transported to a mouth watering

universe of flavour and surprise.

If like me, you’ve been afraid to use

exotic herbs and spices, Spirit House is

the answer. As well as learning how to

handle the four essentials (sour, sweet,

heat, salt), the pictures just look so darn

amazing. Step out of your comfort zone

and discover a new culinary world.

The Energy Guide

Dr Libby Weaver

$39.99, MacMillan

I have a confession to make. I heart

Dr Libby. I recently attended one of

her events and took away a wheelbarrow

full of life-changing tips and

inspiration. Her newest book, The

Energy Guide is exactly on trend

to provide answers for a common

problem - a lack of energy. So much

more than a recipe book (yes the

100 plus recipes are amazing), it also

offers an invaluable education around

eating well, sleeping well, how to deal

with being stressed and emotional,

health challenges and energy levels.

Dr Libby sums it up beautifully in her

own introduction; ‘Energy is the true

health currency’. Find your energy and

nurture it.

Beautifully Real Food

Sam Murphy

$35, Bonnier Publishing

There’s something wonderfully enjoyable about

indulging in amazing food. And Kiwi-bred Sam

Murphy’s indulgent recipes are the ultimate

– they’re guilt-free treats based around plant

ingredients (that’s right fellas, no meat). However,

you can still treat your tastebuds with her Tex-Mex

cheese toasties, spaghetti carbonara and salted

caramel brownies (soooo delish). Vegan has never

looked so good.

Food to make you glow

Lola Berry

$39.99, MacMillan

Lola Berry is the ultimate inspiration for

‘I’ll have what she’s having’ – and now

you can. In Food To Make You Glow, Lola

shares scrummy recipes as well as the

whole foods she recommends to support

happiness, energy, beauty, immunity,

calming, weight loss and detox. Now

that’s an impressive cookbook. I can

see why the Australian nutritionist is

so popular; her book is packed with

uplifting everyday tips for changing your

lifestyle at your own pace. It’s perfect to

flick through if you’re looking for some

extra motivation and to keep as a bedside

table read, rather than just place on a

shelf in the kitchen.


Take up the challenge of

improving your energy, with

a helping hand from Dr Libby

Weaver. The Energy Guide

offers a step-by-step plan to

finding the energy you need

to flourish, with recipes, tips,

advice and a solid dose of

health education along the way.

Enter to win a copy of Dr Libby

Weaver’s The Energy Guide, by

emailing your name and contact

details, with The Energy Guide

in the subject line, to or

enter online at

Entries close May 31 2017






While the benefit of exercise

on our bodies is the hot topic

of advertising and articles

across the internet, exercise is

also one of the best things we

can do for our brain function

and our mental health.

Exercising, even at a moderate level, can

improve mood and create a sense of

wellbeing in everyone.

For those living with depression or mental

health concerns, the benefits of regular

exercise can play a significant role in improving

mood and sense of wellbeing.

In New Zealand, more than half a million

adults (16 percent) have been diagnosed with

depression, bipolar disorder and/or anxiety

disorder in their lifetime.

This included 14 percent of adults who

have ever been diagnosed with depression,

six percent with anxiety disorder, and one

percent with bipolar disorder.

Little or no physical exercise can increase

the risk of depression, and a poor diet can

decrease your sense of wellbeing, so taking

care of yourself needs to be part of any wellness

or mental health plan.

There is a good reason why exercise is

recommended for improving mood. Endorphins

are the ‘happy hormones’ that the body

releases when moving. Endorphins contribute

to a feeling of wellness post exercise, and are

released most effectively during long, continuous

workouts of moderate to high intensity.

The New Zealand Mental Health Foundation

tells us there are three main ways

exercise and physical activity positively

contributes to our mental health:

− Biochemically through endorphins.

− Physiologically by improving muscle

strength and heart function, increasing

blood flow to the brain improving your


− Psychologically by improving self-esteem

and giving you a sense of positive


Endorphins contribute

to a feeling of wellness

post exercise, and are

released most effectively

during long, continuous

workouts of moderate to

high intensity.

It’s often hard to get motivated to exercise

and be active when you are feeling low, but

the benefits far outweigh the effort.

Take these steps to make getting active


− Exercise with a friend

− Try a group exercise class. You can

disappear into the group and share the

energy of those around you

− Talk to a registered exercise professional

who will be able to give you the right advice

about how to fit exercise into your life.

− Plan ahead and set up a routine so you

know what you are going to do each day,

even if it’s just a walk around the block.

− Start gently and build up as you start to

feel the benefits on your mood and

physical fitness and activity levels.

− Do activities you enjoy. There are so many

exercise options so you will be able to find

one that suits you.

If you would like more information about

the benefits of using exercise to improve

your mood, then ask your local REPs registered

exercise professional for an information

brochure titled ‘Move for mood and

mental health’.

Useful links:,

REPS is the NZ Register of Exercise

Professionals; an independent not for profit

quality mark of exercise professionals and

facilities. Using REPs Registered Exercise

Professionals is the “warrant of fitness check”

that exercise professionals and facilities meet

New Zealand and internationally benchmarked

standards to deliver safe exercise advice

and instruction. REPs is affiliated globally

to other national exercise professional

registers representing over 210,000 exercise

professionals through the International

Confederation of Registers for Exercise

Professionals (ICREPs)






Bronwyn Turton

When it comes to beautiful

surroundings and exceptional

home design, Bronwyn

Turton has always had an

impressive eye for detail.

The interior designer isn’t led by trends

or fads, but has a unique skill for creating

stylish individual spaces.

Decades spent working with some of the

most sumptuous homewares on the market

(as co-owner of Turton Oliver) have given

her the confidence to know her own style

- and it’s surprisingly simple and honest.

INSPO Fitness Journal finds out more...

What’s your favourite thing about your


My dining room table. I have a large timber

table with eight fully upholstered chairs. We

have so many good times around this table,

good food, wine and company.

What is your favourite kitchen gadget and


My kitchen aid, in particular my pasta attatchment.

What ingredients are always in your fridge/


Organic milk for my flat white in the morning.

My husband makes one for me every

morning. I keep my pantry and fridge well

stocked – just in case…

What’s your Sunday morning routine?

A flat white and poached eggs on skinny

Vogel toast, then a visit to the Hamilton

Farmers’ Market to pick up produce for the

week and a chocolate croissant.

What is your favourite design element and


I love combinations of natural materials used

to to create spaces that reflect the architecture

of the space.

Best gift you’ve ever received?

Time. A family gathering around the dining

room table to celebrate my birthday with

dinner cooked. Oh yes, and the other is diamonds.

Every girl loves diamonds.

What’s your favourite country to visit and


I still have a lot of traveling to do. But so far

New York has been my favourite. It’s true what

they say. New York sings its own tune and

never sleeps. I would go back in a heartbeat.

The other is Mexico. I love the food, weather,

charm and the Mexicans are so friendly.

How do you relax?

Reading. I love a good romantic novel. My

favourite author at the moment is Kristern


What is a sport you enjoy?

Horse riding, I wish I could do more. It’s a

life-long sport of teamwork.

What is your favourite/most special piece of

art in your home?

Crystall. Painted by Andrew Barns Graham.

His works are intoxicating and dominate the

space they are on.

What are your favourite ingredients right


Smoked salmon. We are learning the art of

smoking. Fresh smoked salmon on ciabatta

with a glass of pinot gris.




When it comes to celebrity

foodies, Nadia Lim is one

of New Zealand’s most


Having soared to well-earned success

following her MasterChef New Zealand

television debut, she has gone on

to change the lives of thousands of New Zealanders

through her cookbooks, blogs and

My Food Bag business. And her latest venture

is equally as exciting and life changing.

Fresh Start with Nadia is the latest addition

to My Food Bag, combining portion

control, healthy eating and cooking techniques

- with each meal nutritionally balanced

and weighting in at 450 calories or less.

While My Food Bag delivers healthy food

and a level of portion control, Nadia says

many people are looking for greater levels of

control and accountability when it comes to

their diet.

“For many Kiwis, managing weight is

an endless battle. As we age, we tend to

become more health aware in terms of our

dietary needs, but it can be a challenge to

improve our eating habits and consistently

stick to them. As a dietitian, I’m passionate

about helping Kiwis to eat better, and

this new range takes the guess work out of

ingredient shopping, meal preparation and

calorie-counting,” says the My Food Bag

co-founder and dietitian.

Quick tips with Nadia

What are you most proud of when it comes

to My Food Bag?

That it’s teaching a whole generation of Kiwis

to cook good food and rely less on processed

foods and takeaways. The future effects of

that will be huge.

What is your current favourite ingredient?

Chipotle sauce is a very handy thing to have

in your fridge. Chipotle adds an instant smoky

flavour to all sorts of dishes, from grilled chicken

to dips, roasted vegetables etc.

Fresh Start delivers ingredients for five

recipes to your door each week, in either 10

portion or 20 portion boxes. The 10-portion

box serves two people for dinner or offers

the complete solution for one person wanting

dinner and leftovers for lunch the next

day. The 20-portion box serves four people

for dinner or provides for two people dinner

and leftovers for lunch the next day.

Fresh Start’s meals feature lean proteins,

large volumes of seasonal vegetables,

lower volumes of carbohydrates focused on

wholegrain or vegetable-based sources, and

no refined sugar.

“We want our customers to feel like they

are part of a community and receiving all

the support they need to see the change they

want to see,” says Cecilia Robinson, founder

and Co-CEO of My Food Bag.

“We are really excited about this launch

following feedback we’ve received from customers

which is the driver behind developing

this new offering. This isn’t just another

fad diet. We’re providing our customers

with all the tools – including meal planning,

come in. We want to help people lose weight

in a practical, sustainable way (and keep it


What three things do you wish everyone

knew about food/nutrition?

It’s not complicated. Just eat real food. Don’t

eat too much of it. Eat lots of vegetables.

What do you wish someone told you years


Do all your travelling before you have kids.

recipes and ingredients - as well as advice

and support they need to help them with

successfully losing weight and improving

their health and wellbeing.”

Fresh Start is available now with more

information available from


Win yourself a fresh start, thanks to

Nadia Lim and her Fresh Start with

Nadia options.

Recipes are developed by My Food

Bag’s team of nutritionists and chefs.

All Fresh Start recipes are nutritionally

sound and use New Zealand ingredients

wherever possible. Recipes also include

nutritional analysis and cooking tips.

Enter to win a week’s worth of Fresh

Start with Nadia Lite 10 (5 recipes x 2

portions per recipe, a total of 10 portions

to serve five dinners for two people,

or dinner with leftovers for lunch

for one person – valued at $159.99

including delivery).

To enter, email your name and contact

details, with FRESH START in the

subject line, to

or enter online at

Entries close May 31, 2017

Why is Fresh Start so important to you?

Most people know what they should be doing

to lose weight, but often lack the tools and

time to put it into practise; that’s where we

What is your fave Fresh Start meal and why?

Thai chicken laab salad. The Thai chicken laab

is fresh, flavoursome and full of crunch. It's so

tasty and you feel great after eating it.





Skin quencher

Nourish your skin with this delicious Hydro-Dynamic Quenching

Essence from Murad. The silky weightless moisture-enhancing

treatment optimises skin’s capacity to retain hydration, leaving it soft,

plump and youthful.

Available from Caci Hamilton


Give your skin a fresh natural glow with a helping hand from

Hydro-Dynamic Quenching Essence from Murad. To enter, email

your name and contact details, with MURAD in the subject line, to or enter online at

Essential oils

Essential oils are widely used and

worshipped for their beauty, healing and

therapeutic properties. doTERRA pure

essential oils are revolutionising the way

families manage their health; and being used

on all ages as well as family pets. The organic

therapeutic grade essential oils are being

used for everything from making your own

beauty products and household cleaners to

featuring in recipes. and available at Waters Day Spa

Entries close May 31 2017

Shared hair care

There’s something strangely appealing about hair that’s fresh from

the ocean. This Karekare natural sea salt spray is the next best

thing – and adds instant life to everyday hair. Triumph & Disaster’s

exotic fusion of natural salts and essential root extracts brings

a vibrant and textured touch to hair. Sure the range is designed for

men, but we women love stealing their shirts, their shorts .. and

now their haircare.

1226A Victoria Street, Hamilton

Ph 07 838 2202

Aromatouch technique is perfect for

post sport events of any kind.

This massage treatment has been designed by Dr

D.Hill of Come in and try this treatment

for yourself with tension reduction benefits.

1. Stress Reduction

2. Immune


3. Inflammation

Response Reduction

4. Homeostasis

Now In Two Locations

All Aromatouch treatments start with an Infrared Sauna to

detoxify and helps to relieve muscle tension.

Allow for 70 minutes - Aromatouch $90



:: 441 Victoria Street, Hamilton :: P (07) 838 3418

:: Ground Floor, Chartwell Shopping Centre :: P (07) 852 5341

:: ::


Pure Shade

The next best thing to staying out of the sun altogether

is Pure Shade, by the NZ Sunscreen Company. 100%

natural, the Moisturising Brightening Sunscreen has

an SPF 50+ so one application protects your skin for

over eight hours, while the Moisturising Brightening

Antipollution After Sun Repair is an ultra-light luxury

formulation which hydrates, repairs, tightens,

lightens and brightens skin. Ingredients include

manuka honey, pohutukawa, grape seed and


Scrub sugar, scrub

For zingy clean skin, there’s nothing quite

like a luscious body scrub. Our fave is this

Nellie Tier jar of sugary goodness. The gentle

exfoliating scrub combines sugar, salt, quality

vegetable oils and botanical extracts for a

result which leaves skin soft and glowing.

Handmade in New Zealand, the range is

deliciously natural and fresh.

Love your skin

- naturally

Organic hop extract and camellia oil are just

two of the luscious natural ingredients in this

Organic Ultimate Botanical Serum by New

Zealand skincare range Oxygen. Pure goodness,

just two drops are needed to smooth rough,

flaky skin or calm sensitive irritated skin. This

serum is the ultimate problem solver.







Food for Thought



We generally think of eating

healthy as being challenging.

It is often a short-term

approach to losing weight,

rather than a lifestyle change.

The key is to make healthy eating a real

habit is that it needs to become part of

the daily routine and shouldn’t be an

effort. Here are some strategies to give food

the role in your family’s life that it deserves:

food. Start to think of food as ingredients

and avoid processed foods, even salad dressings

and other sauces.

Most of the time it is easy to make them

from scratch, which is always the healthier

choice. If you have to buy ready-made,

always read the label and be suspicious of

long lists.

Don’t consider products with modified

ingredients like glucose-fructose and

hydrogenated oil (trans fat). Chemical-free

vegetables and fruits are healthier than their

conventionally produced counterparts.

Buy hormone-free meat and dairy products

as hormones can cause kids to mature at

an earlier age.

Grow your own if possible and buy as

much as you can from producers you trust

and talk to, e.g. at your local farmers’ market.

3. Make food family occasions

Create habits that make food a part of your

family life. Look through cookbooks with

your kids and get inspired by seasonal

produce at the weekly stroll through your

farmers’ market.

Adding new foods to your family standards

makes mealtimes more interesting and

introduces children to a wider range of tastes

(remember that you should try an ingredient

in 3-5 different ways before making a decision

on whether it is liked or not).

Cooking together is a fun way to spend

family time, and it makes it more likely for

kids to be open towards new foods.

Eating a nutritious meal together is not

only healthy but also socially important. It

allows for strong family communication and

teaches children good eating habits that they

are likely to keep in their future lives.

1. Plan ahead

We are all busy, so how come that some of us

manage to prepare their own healthy meals

while others pick up fast food on their way


It all comes down to time management

and priorities. Rethink your daily schedule

and make time for shopping and preparing

meals. Getting home late twice a week with

the kids after sports or music lessons?

Don’t worry about eating late if the alternative

is to have an early but unhealthy dinner:

Choose 30 minute-recipes for those nights and

involve your kids in preparing them.

Snacking on raw vegetables like carrots

and peppers while cooking ties them over to

dinner rather than having them spoil their appetites

with a bowl of chips in front of the TV.

2. Find the value in food

Having established time for meals, the next

step is to build a healthy relationship with


local produce + locally produced goods

Every Saturday in Cambridge

Every Sunday in Hamilton


- Buy directly from farmers

- Ask about produce and growing methods

- Live with the seasons and save

- Get recipe ideas and enjoy seasonal events

Gate 3 Brooklyn Road, Claudelands

Sunday, 8:00-12:00

Victoria Square, Cambridge

Saturday, 8:00-12:00





Treat your tastebuds to flavour

sensations with one of SIX Peplers

prize packs to be won. Each prize pack

includes a delicious Black Raspberry

Vinaigrette, Red Pepper Jelly and

Smoky Balsamic Jelly.

When it comes to creating

something special on the

side, Belinda and Tony Cox

boast a decade’s experience.

From vinaigrettes, jams and

chutneys, the couple specialise

in affordable handmade food,

under their respected label

Peplers Fine Foods.

The Waikato family-owned business

started after a conversation in the car led

to the couple giving up their corporate

jobs in the big smoke, and moving to Te

Kauwhata to make handmade condiments.

Fast forward ten years and they have

tripled the business while creating delicious

vinaigrettes, jams and chutneys and also a

wonderful life.

The business began nearly 30 years ago

when Belinda’s aunt and uncle, June and Colin

Pepler, were looking for a way to sell the fruit

from their seven-acre orchard. June started

making jams using the stone fruit and berries.

This proved a successful formula and Pepler’s

Fine Foods was born. Soon, their cottage

industry had outgrown their home and

orchard and they moved the business to the

main street of Te Kauwhata, where it remains


On any given day if you step into Peplers’

store you will be greeted with the smells of

fruit bubbling away as it is transformed into

good old fashioned jam. Or perhaps it’ll be

onions, spices and tamarillos being made into

a savoury chutney.

Tony happily leaves the recipe

development to Belinda but is the first and

chief taste tester.

“With the right sauce, dressing or chutney

any meal can be transformed into something

amazing,” enthuses Tony.

The options are seemingly endless too,

with Peplers’ 80 plus products which range

from Black Doris Plum Jam like Grandma

made through to Ras el hanout dressing,

the famous Black Raspberry Vinaigrette to

Sauvignon Blanc Jelly.

When June and Colin started the company,

jams were the cornerstone of the business.

Thirty years on Tony says people are wanting

to eat less sugar and more salads, so the

dressings and vinaigrettes are the top sellers


Sourcing high quality ingredients is

essential says Belinda who points out seconds

or spoilt fruit don’t make the best jams and

The full range can be viewed at

To enter, email your name and contact

details, with PEPLERS in the subject

line, to or

enter online at

Entries close May 31 2017.

preserves. They use New Zealand made

vinegar from down South instead of imported

varieties and try to source their produce as

locally as possible.

In a full circle moment Belinda and Tony

have started planting fruit trees on their

property for a ready supply of the harder find

crops like quince and crab apples.



Samuel Tew is a food entrepreneur and founder of

Australian 100% natural sweetener brand Natvia. The

brand was born from a personal story.

Sam’s wife who has gestational diabetes,

was pregnant and craving sweets, but

of course she couldn’t have them. Sam

started researching in the natural sweetener

field and noticed there was a gap in the

market for this kind of product so Natvia was


Sam’s passion for health and food inspired

him to start a health revolution through Natvia,

helping people live a healthier lifestyle

whilst leaving sugar behind. Natvia is made

from a blend of stevia and natural nectar and

it is virtually calorie free and diabetic friendly.

It can be used in coffee, tea, baking, smoothies

and everything nutritional.

A brand that once started as a small business

in Australia has now expanded to over 7

international markets, one of the main ones

being New Zealand.

The Natvia range of natural sweeteners

continues to grow and also focuses on encouraging

people to live a healthier lifestyle.

As part of this, Natvia has teamed up

with Pacific Magazines to release its first

ever stand alone sugar-free cookbook; “You

Won’t Believe It’s Sugar-Free” featuring 120

recipes that won’t hurt your waistline, from

hot and cold desserts, lunch and dinner ideas

to snacks on the go, icy treats and more. (The

recipe book is available at Countdown supermarkets

for $9.99).

“Most people are aware of the dangers

from sugar consumption, but they don’t know

how to replace the addictive chemical in all


Treat your tastebuds to the delights of

sweet recipes using Natvia.

Enter to win one of FIVE prize packs

of Natvia products and the ‘You Won’t

Believe It’s Sugar-Free’ recipe book.

To enter, email your name and address,

with NATVIA in the subject line, to or enter

online at

Entries close May 31 2017

aspects of their nutrition,” says Sam. “This

cookbook was created to show that you can

have a refined sugar-free lifestyle and not

have to give up your favourite foods, regardless

if they are desserts or meals.”

Recent research suggests that as of 2016

about two-thirds of the New Zealand adult

population are considered overweight or

obese. Among other factors, poor dietary

choices have played a significant role in

obesity and other health problems. Excess

weight is a leading contributor to a number of

health conditions including type 2 diabetes,

cardiovascular diseases, some types of cancer

and osteoarthritis.

Distressingly, bad lifestyle choices are

filtering through to children with almost one

in three now considered overweight or obese

(as of 2016).

Lifestyles focused around clean eating and

sugar free recipes are fast becoming popular.

Fitness Journal finds out more …

Samuel Tew, Founder of Natvia

Sam Tew

Favorite snack/recipe:

Kale, avocado, spinach, coconut water and

cucumber smoothie.

Your advice to people wanting to start living

sugar free:

You just have to do it and stay committed.

The fact that there’s a natural replacement

for sugar like Natvia makes it so much easier.

When I speak to people about quitting sugar

I always remind them that your body doesn’t

actually need the refined sugar. I’m a follower

and believer of the low carb high fat diet and


Natvia is a Stevia sweetener, made with

naturally sourced ingredients. It is a healthy

alternative to artificial sweeteners and

sugar. Using natural ingredients made from

plants, Natvia contains no artificial nasties

and helps eliminate excess sugar from the

diet. Stevia is a sweet leafed plant and part

of the Chrysanthemum family. Stevia is

naturally 300 times sweeter than sugar.

giving up carbs has been very beneficial for

my health. I run triathlons and Ironman races

and I have so much energy from the LCHF

diet. We’ve been taught for years that fat is

not good and that the body needs carbs to

have energy. That’s not necessarily true. After

a while, your body will learn to get its energy

from the fats stored (hence why so many people

lose significant amounts of weight when

they start). Break the pattern and give it a try.

Common mistakes people make when changing

to a sugar free lifestyle:

When the sugar withdrawal lows come

through, they give in. It can be very unpleasant

because sugar is like a drug and people

only realise this when they try to quit. Carb

intake is another one. Lots of people are not

aware that eating carbs is similar to eating

sugar, because carbs in the body convert into


Misconceptions about Stevia/things you

would like people to know about Stevia and


Natvia is made from a blend between organic

stevia and natural nectar Erythritol so it’s

100% natural and diabetic friendly. Stevia on

its own is 300 times sweeter than sugar so

we came up with the blend between the two

ingredients to make it easier to use.

Most unusual recipe you enjoy:

Avocado cocoa mousse (with Natvia of course).


Spaces available


for 2,


3 and 4 year




Weight loss at

Body Buzz



Seddon Road

Norton Road

Seddon Park

Locally owned and operated

Licensed for 80 children in three rooms

High-quality ratios with qualified teachers

Nutritous meals provided

Register your interest online at

Locally owned and operated

Licensed for 80 children in three rooms

Located up the driveway behind New Save Asian Fresh Supermarket

High-quality ratios with qualifi ed teachers

Nutritious meals provided

Email or phone 07 839 4130

Curious Cubs City Early Learning Centre: 150 Tristram Street, Hamilton Central

Funeral Register your Director

interest online




or phone 07 839 4130





Assisting New Hamilton Save and Waikato

Asian Fresh



for many years The with Warehouse

professionalism, friendly service


and compassionate care.

Tristram Street

London Street

Bryce Street

Barton Street

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Ward Street

Colin Lost 23kgs in 29 weeks at Body Buzz

Before I came to Body Buzz I had already been trying to lose

weight. I went on a diet but when I stopped starving myself

I piled the weight back on again. Then I tried walking but I

continued to put weight on and because I’m 73 I was also

worried about wearing my joints out. One day I was walking

past Body Buzz so I popped in to ask them how it worked.

They gave me a free consultation. It made me feel good and

I could see it would be good for my joints and circulation, so

even though I was skeptical about losing weight I decided to

give it a go. I watched all Marty’s DVDs and learnt everything

I needed to get myself in shape. I did my 12 minute workout in

the early morning or late evening when it was nice and quiet.

After 2 weeks I had lost 7kgs so I quickly became a believer. I

was booked in for weight loss, fat loss and measurement checks

every 2 weeks to track my progress. I lost 23kgs in 29 weeks

and looking back it wasn’tdifficult to do at all.

Aches and Pains gone

I used to have aches and pains all over but now the pain has

gone. Apparently the circulation effect of Vibration Training

eases the pain of arthritis sufferers like me.

More energy and Better Sleep

When I was overweight I couldn’t sleep on my back because my

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up the


driveway behind


New Save Asian Fresh Supermarket.

you can trust,

phone Ana-Maria on:

07 211 4654

Mobile: 021 881 229


Located at:

Woolertons’ Funeral Home

127 Boundary Road, Hamilton


16 Market St, Te Awamutu

07 871 8558

16A Vialou St, Hamilton

07 834 2271




Smile with confidence

Do you avoid smiling in

public or for photos? Are

you self-conscious about

spaces and gaps between your

teeth? Do your teeth make you

look older than you feel?

If you answer YES to any of

these questions then the professional

team at Chartwell and

Rototuna Dental centres can help

you. Not only does having a beautiful

smile boost self-confidence,

but smiling can benefit your

health and happiness as well.

Chartwell and Rototuna Dental

Centres can help you get that

smile you’ve only ever dreamed

about or seen on the woman

who serves your morning coffee.

Start off with something as

easy as whitening your teeth or

totally transform your look with

implants, crowns and veneers.

We have two handy locations

in Hamilton with free parking

and late nights and Saturday

appointments available.

For those busy mums

who rarely have two minutes to

themselves during the day you

can book online

Enjoy an injury-free

sports season

Whether you play club

sports, school sports

or masters sports, injury

prevention is just as important

as training and technique.

The team at Sports Med

Physiotherapy know what it

takes for winter sports people

to be able to play (and survive)

their A game week after week.

For example, single leg calf

raises, single leg hamstring lifts,

walking lunges, and adductor

(groin) squeezes are simple

yet effective exercises that can

contribute towards a good injury

prevention plan and hassle free


For injured (and non-injured)

players, Sports Med Physiotherapy

can screen and assess

key strength components and

prescribe specific exercises for

injury-free longevity in sport.

In regard to injuries, return-toplay

protocols can help ensure

a return to sport on time and a

confident, injury free remainder

of the season.

Fiona Goddard has 10 years

as team physiotherapist for

Waikato-BOP Magic Netball

Team, while Mike Lovell has

spent 12 years with the New

Zealand Triathlon team, and

recently finished eight years with

the Chiefs Super Rugby team.

With this level of expertise, the

Sports Med Physiotherapy team

are more than capable of taking

care of your sports performance

concerns this season …and next!

Is it your time to Shine?

Are you ready for that new smile?

Call us today or book online

Chartwell 07 8554904 | Suite 5, Prof Suites

Lynden Court, Chartwell, Hamilton, 3210

Rototuna 07 8530050 | 17B Rototuna

Shopping Centre, Rototuna, Hamilton, 3210


Providing quality treatment. Taking time to

listen and accurately diagnose. Facilitating

rehabilitation and preventing further injury


243 Ulster Street, Hamilton

Phone: 07 838 3262

105 Thomas Road, Rototuna

Phone: 07 853 7096





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Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details


Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details

473 Te Rapa Rd. | HAMILTON | P 07 849 9838 |

64 Firth St. | MATAMATA | P 07 888 7127 |

95 Victoria St. | CAMBRIDGE | P 07 827 7005 |

132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 |

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30 Hood Street, Hamilton



750 Victoria Street, Hamilton


PHONE 07 839 1800

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