INSPO Fitness Journal May 2017

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Waikato Edition
MAY 2017
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BRIAR LYNCH’S STORY
‘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
goals.’
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
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TODAY!
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2 INSPO – FITNESS JOURNAL MAY 2017

CONTENTS MAY 2017
On the cover
8
Why dance is fast becoming
the latest fitness trend
Features
10
14
16
18
8
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
21
22
24
39
42
43
Going for gold – young
squash player Sophie Hodges
Injury prevention and training
tips
How Mike Hill changed his
life, and health, with exercise
Michael Johnson specialises
in transforming lives
At home with... Bronwyn
Turton
Nadia Lim’s latest venture
Columnists
12
19
Kristina Driller: Strength
30 training for strong bones
32
36
37
38
Regular
5
6
40
44
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
WWW.FITNESSJOURNAL.CO.NZ
FACEBOOK.COM/FITNESSJOURNALWAIKATO
INSPO – FITNESS JOURNAL MAY 2017
3

FROM THE EDITOR
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!
LISA POTTER
EDITOR
Fitness Journal
EDITOR Lisa Potter
MOBILE 021 249 4816
EMAIL lisa@fitnessjournal.co.nz
ADVERTISING ACCOUNT MANAGER
Kate Rutherford
PHONE 07 838 1333
MOBILE 027 432 0469
EMAIL kate@fitnessjournal.co.nz
DESIGN Tania Hogg / Kelly Milne /
Dayle Willis
Subscriptions
Subscribe to the free e-edition of
INSPO and you’ll be emailed a link to
our online edition each month.
Simply visit:
www.fitnessjournal.co.nz/subscribe
CONTRIBUTORS
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.
themojomaster.com.au
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
Festival. Nickrado.com
EMAIL info@fitnessjournal.co.nz
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
WaikatoBusiness
PUBLICATIONS
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
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AND CONDITIONS
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One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
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the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL MAY 2017

INSPO – FITNESS JOURNAL MAY 2017
5

Competition
CORNER
Things
we love
A few of our favourite things
ADIDAS SMART
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.
Adidas.co.nz
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).
>WIN
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 win@fitnessjournal.co.nz with CoolXChange in the
subject line or enter at inspomag.co.nz
Entries close May 31 2017
RAISING THE JAR
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. Jarware.com
6 INSPO – FITNESS JOURNAL MAY 2017

INNERWARE, OUTERWEAR
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? Koral.com
SMOOTH RIDE
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.
Juicedbikes.nz
BREAKFAST BLISS
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. hbird.co
>WIN
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 win@fitnessjournal.co.nz
or enter online at fitnessjournal.co.nz
Entries close May 31 2017
>WIN
JUST BREATHE
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.
Fitbit.com
Win one of TWO Fitbit
Charge 2 sports bands
To enter, email your name and contact
details, with FITBIT SPORTS in the
subject line, to win@fitnessjournal.co.nz
or enter online at inspomag.co.nz
Entries close May 31 2017
INSPO – FITNESS JOURNAL MAY 2017 7

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
weight.”
THE ART
OF DANCE
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...
BY LISA POTTER
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
weight.
“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,
8 INSPO – FITNESS JOURNAL MAY 2017

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
case.
“The more you do it, the more fitness and
strength you’ll gain.”
>WIN
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
condition.
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 win@fitnessjournal.co.nz
or enter online at inspomag.co.nz
Entries close May 31 2017
Classes can be taken at either the
Hamilton or Tauranga venue.
Joanna’s
top tips for
beginners:
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.
INSPO – FITNESS JOURNAL MAY 2017
9

POLES APART
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
admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz
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
best.
This year marks
the fifth time she has
entered the NZAPP
(New Zealand amateur
pole performer)
competition.
“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.”
10 INSPO – FITNESS JOURNAL MAY 2017

Dance with unlimited confidence
Choose your dance direction
Advertorial
Boasting 25 years’ experience
teaching dance to
pre-schoolers, children,
teenagers and adults, Jazz
Unlimited is well-known for its
positive, caring, and welcoming
culture.
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
rock).
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
Hamilton.
For more information, email
jazzunlimited@xtra.co.nz or
visit www.jazzunlimited.co.nz.
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
control
• 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
directions@orcon.net.nz or visit
wwwdirectionsdance.co.nz
Jazz Unlimited
Dance studio rocks!
American Jazz, American Tap, Classical Ballet, Hip Hop,
Contemporary. Also Singing and Acting Classes. Ages: 3 years to
adult.
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.
jazzunlimited@xtra.co.nz | (07) 838 0096
www.jazzunlimited.co.nz
INSPO – FITNESS JOURNAL MAY 2017
11

Take a break to let the
BODY HEAL
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.
BY JOHN APPEL
A
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
observation.
“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
habits?
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
12 INSPO – FITNESS JOURNAL MAY 2017

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. www.advancephysio.co.nz
13

An unforgettable
ADVENTURE
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.
BY SHARNAE HOPE
A
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
Trails.”
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-
14 INSPO – FITNESS JOURNAL MAY 2017

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
however.
“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
mountains.
“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
www.escapeadventuresnz.com | phone: 03 525 8783
INSPO – FITNESS JOURNAL MAY 2017
15

PEDAL POWER
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.
BY LISA POTTER
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
adventures.
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
experiences.”
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
16 INSPO – FITNESS JOURNAL MAY 2017

Escape with
an adventure
What is it: Cycle tours in destinations like
Tanzania, Kenya, Madagascar, China and
Tibet.
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
required).”
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
tours.
“A lot of companies re-market someone
else’s tour or contract tours out to a local
operator.
“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.
www.escapeadventuresnz.com
INSPO – FITNESS JOURNAL MAY 2017
17

INSPO Fitness Journal tries...
LUMOS HELMET
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?”
BY LISA POTTER
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
lights.
“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
involved.”
The Lumos helmet is available in New
Zealand from Juiced Bikes ( juicedbikes.nz)
at approximately $260. Every cyclist should
have one.
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18 INSPO – FITNESS JOURNAL MAY 2017

What impact does
exercise have on
BY ALISON STOREY
WOMEN’S
HORMONES?
I may have mentioned this
before, but I’ll say it again;
our body is a finely tuned
machine.
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
stores.
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
energy.
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. www.storeysport.co.nz
INSPO – FITNESS JOURNAL MAY 2017
19

WAIKATO
SQUASH
SENSATION
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
years.
“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
things.”
“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.”
MORRINSVILLE SQUASH CLUB
President Pete Whittaker, 027 245 3242
cmg123@xtra.co.nz
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.
LEAMINGTON SQUASH CLUB INC
COME CHECK OUT OUR FAMILY FRIENDLY CLUB
Anthony Blackmoore
0273218665
leamingtonsquash@outlook.com
20 INSPO – FITNESS JOURNAL MAY 2017

WORKING
TOWARDS
GOLD
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
headed.”
CONTACT David Ross (president)
hamiltonoldboyssquash@gmail.com
027 447 2639
Corner of Willoughby St & Richmond St
Next to the stadium
RODICA BARTON-WELLINGTON
CLUB MANAGER
07 834 3271 | 021 203 9871
office@hstc.co.nz
www.hstc.co.nz
325 Tristram Street, Hamilton
INSPO – FITNESS JOURNAL MAY 2017
21

SQUASH
TIPS
BY JOANNE WILLIAMS
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
errors.
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
shots.
Efficient movement
Ease of movement around the court and
a relaxed swing require good rhythm and
timing.
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
compensations.
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
asymmetries.
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
22 INSPO – FITNESS JOURNAL MAY 2017

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
mobilisation
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
shoulders.
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
side.
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
speed.
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
issues.
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.
joannewiliams.co.nz
INSPO – FITNESS JOURNAL MAY 2017
23

A GAME
CHANGER
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
chore.
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
squashwaikato.co.nz or contact
Glenda Knox by email development@
squashwaikato.co.nz 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.
0800 OPTOMETRIST | www.patersonburn.co.nz
24 INSPO – FITNESS JOURNAL MAY 2017

The Out and About photos are also posted on our
Fitness Journal Facebook page!
Jump online to tag yourself and your friends!
This page is proudly sponsored by Fairview Mazda
P 08 849 9899 | www.fairview.co.nz
B4505H
OUT AND ABOUT
MASTERS OF SQUASH
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)
25

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
project.
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
Games.
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
celebrities.
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
spectators.
26 INSPO – FITNESS JOURNAL MAY 2017

INSPO – FITNESS JOURNAL MAY 2017
27

CHIEFS
WEDDING
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
older.
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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28 INSPO – FITNESS JOURNAL MAY 2017

“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
leadership.”
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
lover.
“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.”
Kebabelicious has a range of wrap
kebabs, pita kebabs, Iskender, salads
and grill shish.
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INSPO – FITNESS JOURNAL MAY 2017
29

Strength training for
STRONG
BONES
Bone mineral density (BMD) is
something most men and women become
aware of as they age or after their first
broken bone.
BY KRISTINA DRILLER
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
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30 INSPO – FITNESS JOURNAL MAY 2017

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 https://osteoporosis.org.nz/osteoporosis-fractures/fractires-caused-by-osteoporosis/ 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
world.
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
nursing.
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
www.hamiltonhalfmarathon.org.nz.
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 www.truecolours.org.nz
For more information on living with grief
Starlight www.starlight.org.nz
The Grief Centre www.griefcentre.org.nz
Colours at www.truecolours.org.nz
Proudly supported by
Waikato Business News
and INSPO-Fitness Journal
Advertorial
J7515A
INSPO – FITNESS JOURNAL MAY 2017
31

INCIDENTAL
YOGA
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.
YOGA FOR ATHLETES
BY SARAH MACDONALD
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
doing.
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
32 INSPO – FITNESS JOURNAL MAY 2017

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
yoga).
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
week.
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. www.balanceyoga.co.nz
B3920H
HAMILTON RADIOLOGY
Offering unparalleled care and expertise
Hamilton Radiology is the Waikato’s
largest private medical imaging facility.
With the latest medical imaging equipment and a
highly trained, experienced team of technical staff and
14 local radiologists, we offer an unparalleled standard
of care and expertise.
Appointments are essential for Ultrasound and CT:
Please phone our freephone 0800 426 723
No appointments needed for plain x-ray films, all
referrals accepted. After hours appointments
available on Tuesday evenings.
Hamilton Radiology.co.nz Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
INSPO – FITNESS JOURNAL MAY 2017
33

GREEN
PRESCRIPTION
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
began.
“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
children.
“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
now!”
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
way.
“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
change.”
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 greenprescription@sportwaikato.org.nz
34 INSPO – FITNESS JOURNAL MAY 2017

Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
CHEERS TO OUR CHAMPS
WORLD MASTERS GAMES 2017
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 (cmgsport.co.nz)
INSPO – FITNESS JOURNAL MAY 2017
35

THE FUN
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.
BY NICK RADO
HEAD WRITER FOR TV3’S 7 DAYS
AND STAND-UP COMEDIAN
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 …
apparently.
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
nickrado.com
>WIN
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 win@fitnessjournal.co.nz
or enter online at fitnessjournal.co.nz
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.
36 INSPO – FITNESS JOURNAL MAY 2017

HOW TO
GET MORE
ENERGY
The pace of life is getting
faster. More and more things
need our attention every
moment of the day.
BY MONICA VAN DE WEERD
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
possible.”
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
change.
MONICA VAN DE WEERD is a well respected Waikato based beauty therapist and
aromatherapist, with an impressive knowledge of natural health and wellbeing. She
and husband Frans (a qualified physiotherapist, homoeopath, craniosacral therapist
and bowen therapist) are committed to living a naturally healthy lifestyle. www.
naturallyhealthy.co.nz
INSPO – FITNESS JOURNAL MAY 2017
37

SIX
WAYS
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.
BY MICHAEL JOHNSON
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
future.
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
dreams.
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
answers.
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.
38 INSPO – FITNESS JOURNAL MAY 2017

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 themojomaster.com.au
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.
>WIN
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
control.
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 themojomaster.com.au).
To enter, email your name and contact details, with Mojo
Master in the subject line, to win@fitnessjournal.co.nz or enter
online at fitnessjournal.co.nz
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
life.
“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
succeed.
“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
potential.
“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
life.
“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
pacificradiology.com
Pembroke
Von Tempsky
Avalon
Cambridge
Phone: 07 834 0000
world.”
New Zealand tour dates are Tuesday,
May 9 (Christchurch); Thursday, May 11
(Wellington) and Saturday, May 13 (Auckland).
For more information visit themojomaster.com.au
MRI ULTRASOUND X-RAY CT BONE DENSITY
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
Email: hamilton@pacificradiology.com
INSPO – FITNESS JOURNAL MAY 2017
39

BOOK
CORNER
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.
>WIN
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
win@fitnessjournal.co.nz or
enter online at inspomag.co.nz
Entries close May 31 2017
40 INSPO – FITNESS JOURNAL MAY 2017

HAPPY
BODY,
HAPPY
MIND
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
sleep.
− Psychologically by improving self-esteem
and giving you a sense of positive
achievement.
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
easier:
− 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: www.depression.org.nz,
www.ranzcp.org
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) www.icreps.org
INSPO – FITNESS JOURNAL MAY 2017
41

AT
HOME...
with
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
home?
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
why?
My kitchen aid, in particular my pasta attatchment.
What ingredients are always in your fridge/
pantry?
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
why?
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
why?
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
Hannah.
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
now?
Smoked salmon. We are learning the art of
smoking. Fresh smoked salmon on ciabatta
with a glass of pinot gris.
42 INSPO – FITNESS JOURNAL MAY 2017

FRESH
START
When it comes to celebrity
foodies, Nadia Lim is one
of New Zealand’s most
engaging.
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
off).
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
ago?
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 freshstartwithnadia.co.nz
>WIN
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 win@fitnessjournal.co.nz
or enter online at inspomag.co.nz
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.
INSPO – FITNESS JOURNAL MAY 2017
43

BEAUTY
SPOT
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
>WIN
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
win@fitnessjournal.co.nz or enter online at inspomag.co.nz
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.
Doterra.com 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.
Triumphanddisaster.com
1226A Victoria Street, Hamilton
Ph 07 838 2202
www.watersdayspa.co.nz
facebook.com/WatersDaySpa
Aromatouch technique is perfect for
post sport events of any kind.
This massage treatment has been designed by Dr
D.Hill of Doterra.com. Come in and try this treatment
for yourself with tension reduction benefits.
1. Stress Reduction
2. Immune
Enhancement
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
K4588R
K7427R
:: 441 Victoria Street, Hamilton :: P (07) 838 3418
:: Ground Floor, Chartwell Shopping Centre :: P (07) 852 5341
:: www.goldsmithsgallery.co.nz ::
44 INSPO – FITNESS JOURNAL MAY 2017

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
kiwifruit.
nzsunco.com
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.
Nellietier.co.nz
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.
Oxygenskincare.co.nz
OVER 50 GROUP EXERCISE CLASSES PER WEEK,
STRENGTH & CARDIO EQUIPMENT, SQUASH
COURTS, ENDLESS SWIMMING POOLS AND MORE.
UNIREC | ON CAMPUS AT THE UNIVERSITY OF WAIKATO, GATE 1, KNIGHTON ROAD
INSPO – FITNESS JOURNAL MAY 2017
45

Food for Thought
THOUGHTS
ABOUT FOOD
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
home?
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
WAIKATO FARMERS’ MARKETS
local produce + locally produced goods
Every Saturday in Cambridge
Every Sunday in Hamilton
KNOW WHERE YOUR FOOD COMES FROM
- Buy directly from farmers
- Ask about produce and growing methods
- Live with the seasons and save
- Get recipe ideas and enjoy seasonal events
www.facebook.com/waikatofarmersmarkets
Gate 3 Brooklyn Road, Claudelands
Sunday, 8:00-12:00
Victoria Square, Cambridge
Saturday, 8:00-12:00
46 INSPO – FITNESS JOURNAL MAY 2017

A DECADE OF
GREAT TASTE
>WIN
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
today.
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
now.
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
peplers.co.nz
To enter, email your name and contact
details, with PEPLERS in the subject
line, to win@fitnessjournal.co.nz or
enter online at inspomag.co.nz.
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.
INSPO – FITNESS JOURNAL MAY 2017
47

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
born.
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
>WIN
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
win@fitnessjournal.co.nz or enter
online at inspomag.co.nz
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
WHAT IS NATVIA?
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
glucose.
Misconceptions about Stevia/things you
would like people to know about Stevia and
Natvia:
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).
48 INSPO – FITNESS JOURNAL MAY 2017

Spaces available
ENTRAL
for 2,
CITY
3 and 4 year
LOCATION
olds
OPENING EARLY 2017
Weight loss at
Body Buzz
Founders
Theatre
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 curiouscubs.co.nz
facebook.com/curiouscubscity
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 jenni@curiouscubs.co.nz or phone 07 839 4130
Curious Cubs City Early Learning Centre: 150 Tristram Street, Hamilton Central
Funeral Register your Director
interest online
at curiouscubs.co.nz
facebook.com/curiouscubscity
email jenni@curiouscubs.co.nz
Ana-Maria
or phone 07 839 4130
OUR NEW LOCATION
Richardson
Transport
Centre
Assisting New Hamilton Save and Waikato
Asian Fresh
families
Supermarket
for many years The with Warehouse
professionalism, friendly service
Kmart
and compassionate care.
Tristram Street
London Street
Bryce Street
Barton Street
Anglesea Street
Centre Place
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
breathing passages would get blocked off. Now I can sleep on
my back again and I also have loads more energy than I used to.
Free Consultations
Check out the video testimonials of local people on our website
www.bodybuzz.co.nz. Call us today for your "no pressure" free
consultation. What have you got to lose? Take home a DVD
packed full of helpful information (free for a limited time).
Victoria Street
rious Cubs City Early Learning Centre: 150 Tristram Street, Hamilton Central, Hamilton Give us a call today for your FREE consultation
Located
For
up the
personal
driveway behind
service
New Save Asian Fresh Supermarket.
you can trust,
phone Ana-Maria on:
07 211 4654
Mobile: 021 881 229
Email: ana@ana-maria.nz
Located at:
Woolertons’ Funeral Home
127 Boundary Road, Hamilton
OPEN 24 HOURS AND AIR CONDITIONED
16 Market St, Te Awamutu
07 871 8558
bodybuzzteawamutu@gmail.com
www.bodybuzz.co.nz
16A Vialou St, Hamilton
07 834 2271
bodybuzzhamilton@gmail.com
INSPO – FITNESS JOURNAL MAY 2017
49

Advertorial
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50 INSPO – FITNESS JOURNAL MAY 2017

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INSPO – FITNESS JOURNAL MAY 2017 51
Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details
473 Te Rapa Rd. | HAMILTON | P 07 849 9838 | fairviewmotors.co.nz
64 Firth St. | MATAMATA | P 07 888 7127 | fairviewmotors.co.nz
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all referral forms
FREE
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52 INSPO – FITNESS JOURNAL MAY 2017
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PHONE 07 839 1800
WWW.riverradiology.co.nz