Fitness Journal September 2016

Fitness Journal is your ‘go to’ source for helpful hints, advice and motivation to keep fit and healthy, mind and body, all year round... and its local.

Fitness Journal is your ‘go to’ source for helpful hints, advice and motivation to keep fit and healthy, mind and body, all year round... and its local.


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<strong>Fitness</strong> <strong>Journal</strong><br />


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Celebrate the year at Novotel Tainui’s<br />

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Kick the night off with a welcome drink and live<br />

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2 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


From the editor<br />


Wow what a month. I feel exhausted<br />

and that’s just from<br />

watching our finest athletes in<br />

action! I’m pretty sure that even<br />

the most active among us enjoyed<br />

some serious couch time<br />

recently, soaking in the atmosphere<br />

and performances of the<br />

Rio Olympics.<br />

I know there were plenty<br />

of late nights in our house,<br />

cheering on friends and favourite<br />

athletes. And while I hate<br />

to say ‘I told you so’ (actually<br />

I love it), just as I predicted,<br />

some new stars were thrust into<br />

the limelight.<br />

Eliza McCartney has become<br />

the sweetheart of New<br />

Zealand, with her charm and<br />

infectious delight at the Olympics<br />

igniting a nation. Already<br />

the sport of pole vaulting is<br />

enjoying the positive impact of<br />

her achievements, with enraptured<br />

school kids clamouring to<br />

find out more.<br />

Our hometown hero Eric<br />

Murray (and of course Hamish<br />

Bond) – what a pair. Two truly<br />

outstanding athletes who have<br />

dominated in rowing since teaming<br />

up.<br />

Then Mahe Dysdale; surely<br />

the closest finish ever seen in<br />

the sport of rowing. What a<br />

heart-stopping<br />

finish. And Luuka Jones, Lisa<br />

Carrington, Pete Burling and<br />

Blair Tuke; so much success on<br />

the water.<br />

Special mention must go to<br />

another local athlete, Clarke<br />

Johnstone; less well known to<br />

wider New Zealand because of<br />

his involvement in eventing, but<br />

who can forget those fraught<br />

moments when he held the<br />

possibility of winning both team<br />

and individual gold. His first (but<br />

surely not last) Olympic games<br />

with his magnificent horse Balmoral<br />

Sensation.<br />

The event was a timely reminder<br />

that while of course we<br />

strive for gold, there’s more to<br />

being a winner than crossing the<br />

finish line first. Like I said - wow,<br />

what a month.<br />

Kick start your health<br />

Treat yourself and your body to improved<br />

wellness with this amazing<br />

BePure prize pack of products,<br />

valued at more than $370 and designed<br />

by holistic nutritionist Ben Warren.<br />

The perfect combination to help kickstart<br />

a healthier lifestyle, this BePure<br />

prize pack provides your body with the<br />

essential nutrients it needs to function<br />

at its best.<br />

The BePure range of nutritional<br />

products were developed by Ben Warren<br />

after years of research into soil, nutrition<br />

and what bodies need to function with<br />

optimal health.<br />

The prize includes: BePure Ten<br />

(CoQ10), BePure Three, BePure One,<br />

Superboost C and Adrenal Regulator.<br />

To enter, email your name,<br />

address and contact phone number<br />

to win@fitnessjournal.co.nz with<br />

BePure in the subject line, or enter at<br />

fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 30, <strong>2016</strong><br />

Lisa Potter<br />

EDITOR<br />

Find us on facebook:<br />

fitnessjournalwaikato<br />

<strong>Fitness</strong> <strong>Journal</strong><br />


The <strong>Fitness</strong> <strong>Journal</strong> team<br />

EDITOR Lisa Potter<br />

M: 021 249 4816 E: lisa@fitnessjournal.co.nz<br />

DIRECTOR Alan Neben<br />

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

SALES DIRECTOR Deidre Morris<br />

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


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


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


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

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<strong>Fitness</strong> <strong>Journal</strong> competitions are open to NZ residents only. One entry per person, per competition. Prizes are not<br />

exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into<br />

after the draw. By entering this competition you give permission for <strong>Fitness</strong> <strong>Journal</strong> to contact you from time to time<br />

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

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

to use the names of the winners and their photographs in any publicity.<br />

When it comes to fuelling your<br />

body, the CHIA range of drinks<br />

offers a 100 percent natural<br />

hit of nutrients. Not only is this clever<br />

little beverage gluten free, dairy free and<br />

vegan, but it’s also packed with all the<br />

benefits of the mighty chia seed.<br />

Enter to win a 12 pack of CHIA drinks<br />

(flavours include blueberry & apple;<br />

blackcurrant & apple; and orange, passionfruit<br />

and apple). Chia.co.nz<br />

To enter, email your name and contact<br />

details, with CHIA in the subject line,<br />

to win@fitnessjournal.co.nz or enter at<br />

fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />

Cheeky Chia<br />

<strong>Fitness</strong> <strong>Journal</strong>’s new team member<br />

Candra Hansen is taking up the sales<br />

reins at <strong>Fitness</strong> <strong>Journal</strong>, with a huge<br />

passion for the world of fitness, health<br />

and wellbeing. From a young age she has been<br />

immersed in the world of sport, competing<br />

in swimming, kayaking and surf lifesaving.<br />

After 15 years at a national level, she now<br />

participates in social squash and as many<br />

running events as she can.<br />

A natural flair for marketing drew her to<br />

the media industry and after managing a local<br />

gym for five years, she joined the Waikato<br />

Business Publications team in 2014. Candra’s<br />

focus is now advertising sales for <strong>Fitness</strong><br />

<strong>Journal</strong> and she is keen to introduce new<br />

features each month, and continue to grow<br />

both the print edition and online engagement.<br />

If you are interested in promoting your<br />

business, product or service in <strong>Fitness</strong><br />

<strong>Journal</strong>, email candra@wbn.co.nz or phone<br />

027 386 2226<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 3

Please Sir, can I have some more...<br />

Once considered a food of the impoverished,<br />

bone broths are back with a vengeance. Nourish<br />

yourself with a Best Bones nutrient-dense dose of<br />

goodness. I love the logic behind the benefits of<br />

bone broths, but to be honest, have neither the<br />

time or inclination to<br />

make them regularly.<br />

And now I don’t<br />

have to. Rich and<br />

flavourful, Best Bones<br />

broth is made from<br />

100 percent certified<br />

organic NZ ingredients<br />

and handcrafted<br />

in small batches.<br />

Available locally at Bin<br />

Inn Dinsdale.<br />

Bestbonesbroth.co.nz<br />

Just S’well<br />

There’s more to these environmentally friendly<br />

drink bottles than just sleek good looks. What<br />

started as one woman’s mission to rid the world<br />

of plastic bottles has become a global success,<br />

with charitable partners dotted around the world.<br />

The S’well bottle is not only beautifully crafted, it<br />

keeps drinks cold for 24 hours and hot for 12.<br />

Swellbottle.com<br />

Cheers for CHIA<br />

In a world where crayon coloured<br />

drinks reign supreme, it’s<br />

refreshing to discover the 100<br />

percent natural goodness of the<br />

vibrant CHIA range. Crafted in<br />

Nelson, delicious chia seeds,<br />

blended with natural fruit create<br />

flavoursome nutrient rich drinks.<br />

Perfect for athletes and foodies<br />

alike. Chia.co.nz<br />

Luscious legs<br />

Add some personality to your workout with these<br />

vibrant designs from flipyourdog.co.nz. Our fave<br />

are the Teeki Lightning in a bottle pants. Quality<br />

legwear for maximum performance happiness.<br />

Flipyourdog.co.nz<br />

#loveit<br />

These are a few of our<br />

favourite things...<br />

Pedal power<br />

First there were e-books, then e-dating... and now<br />

the e-bike. While I’m not convinced of the physical<br />

benefits of having a bike which does all the work<br />

for you (well I am actually, I’m just too ashamed to<br />

admit it), there’s no denying it’s a pretty awesome<br />

way to travel the country. Defy the traffic and soar<br />

up hills on this seductively appealing Pedego<br />

creation. Evolutioncycles.co.nz<br />

Snack addiction<br />

I’m officially addicted to the goodness of Venerdi Paleo<br />

grain free crackers. These protein rich treats are packed<br />

with ingredients including turmeric, omega 3 and activated<br />

seeds and nuts, and then topped with Moroccan spices.<br />

They’re quite simply a taste sensation. Top with avocado<br />

and it’s the perfect anytime pick-me-up.<br />

Venerdi.co.nz<br />

Skin goodness<br />

Refresh and revitalise your<br />

skin with this simply delicious<br />

Nellie Tier body scrub.<br />

Choose from May Chang &<br />

Mandarin, or Ylang Ylang<br />

and Bergamot – your skin will<br />

thank you. Crafted with love by three<br />

generations of women, the Nellie Tier<br />

range includes face, bath and body<br />

products. It’s all just natural goodness.<br />



How it Works: The Dad<br />

Jason Hazeley, Joel Morris<br />

Penguin Books NZ, $21<br />

Hoodie style<br />

Active wear has never been so smart.<br />

This ZNE hoodie is the first release<br />

from the Adidas new Athletics<br />

range. Designed as pre-match<br />

wear, the goal is to help athletes<br />

achieve complete mental focus.<br />

Key elements include reduced<br />

noise distraction, minimal visionary<br />

distraction and protection from<br />

discomfort. Plus it has sleek good<br />

looks. adidas.com<br />

Mat Madness<br />

Take your yoga to the next level, by practising on<br />

these Mad Yoga eco-conscious yoga mats. Made from<br />

natural tree rubber and printed with water based inks,<br />

the super absorbent microfiber top layer doubles as a<br />

towel and helps keep your poses steady. Designed<br />

for yoga, hot yoga, pilates and other sweaty<br />

exercise, the even-better news is that<br />

once done, you can throw in the<br />

washing machine for an<br />

easy clean.<br />

Madyoga.co.nz<br />

Proof at last that the highly collectible<br />

Ladybird books aren’t just for kids. This<br />

tongue-in-cheek insight into a dad’s<br />

life is sure to have you chuckling. It’s<br />

brilliantly funny and cheeky, making<br />

possibly the perfect Father’s Day gift. Use<br />

it as a guide to understand the realities of<br />

just how dads' minds work. This is just<br />

one in a series on topics which include<br />

other delights such as The Mid-Life Crisis,<br />

The Hipster and The Shed.<br />

The Kiwi Pair<br />

By Hamish Bond and Eric Murray<br />

Penguin NZ, $40<br />

Two of New Zealand’s most legendary<br />

rowers, Eric Murray and Hamish Bond,<br />

were hardly back on NZ soil from their Rio<br />

Olympics glory (gold is the only colour they<br />

know), when extracts from The Kiwi Pair<br />

hit headlines. And yes, it’s just as good a<br />

read as it promises, offering a fascinating<br />

insight into the vastly different minds<br />

of these two supreme athletes. And as<br />

remarkable as they are on the water, they<br />

should also be cherished for the many other<br />

facets of their personalities. I sat down<br />

for a quick flick through the book, but<br />

quickly absorbed and read it through from<br />

beginning to end. And now my son has<br />

commandeered it. Which is just fine with<br />

me. This Kiwi pair are two mighty fine role<br />

models for any teenager – or adult.<br />


Words of wisdom<br />

We’re loving the words of wisdom from health guru Dr Libby<br />

in her latest book Women’s Wellness Wisdom. Packed with<br />

gems of information, it is delightfully presented on topics which<br />

challenge, educate and provoke insight. It’s the perfect book<br />

for every home with girls and women. It can also help you to<br />

understand the “why” behind some common frustrations – from<br />

the weight you can’t shift, to why you feel trapped on the “stress<br />

express”, or why you find it so difficult to say “no” to some<br />

people. Take a journey of discovery about your mind, body and<br />

health, gently guided by Dr Libby. Drlibby.com<br />


We have a copy of Dr Libby’s Women’s<br />

Wellness Wisdom to be won.<br />

To enter, email your name and contact<br />

details, with Dr Libby’s Wisdom in the<br />

subject line, to win@fitnessjournal.co.nz<br />

or enter at fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />

Starlight Stables<br />

Soraya Nicholas, Puffin $15.99<br />

Having grown up on a diet of horsey books by the Pullein-Thomson<br />

sisters, it’s been quite a while since I’ve come across a modern day<br />

version with same appeal. New Zealand author Soraya Nicholas may be<br />

the answer. Her previous award-winning romance novels have already<br />

gained her quite a following of fans, and the Starlight Stables series<br />

is sure to appeal to horse-mad youngsters of all ages. With enough<br />

horsey knowledge in there to satisfy those who know the difference<br />

between a fetlock and forelock, there’s plenty of fun tales around the<br />

antics of three horse-crazy friends, intertwined with universal themes<br />

of friendship, peer pressure, loss and bereavement.<br />

We have a set of four Starlight Stables books to win. To enter, email<br />

your name and contact details to win@fitnessjournal.co.nz with<br />

STARLIGHT STABLES in the subject line, or enter at fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 20, <strong>2016</strong>.<br />

FITNESS JOURNAL SEPTEMBER <strong>2016</strong>

Hugely driven to help<br />

people change their lives;<br />

from elite athletes through to<br />

busy parents and teens, he is<br />

fast on his way to becoming<br />

something of a New Zealand<br />

icon, regularly travelling<br />

the country to spread his<br />

message around wellness.<br />


While his tagline is that of ‘holistic<br />

nutritionist’, that’s kind of<br />

like calling Usain Bolt ‘a bit of<br />

a jogger’.<br />

In fact it is hard to sum Ben up in just<br />

a few pithy words. Yes, he’s a holistic<br />

nutritionist with a truckload of qualifications<br />

and achievements to his name – but<br />

more impressive is his genuine delight<br />

in helping educate people around living a<br />

healthier life.<br />

Never one to shy away from a challenge,<br />

his mission is to build a new future<br />

of health. How? By empowering and<br />

educating New Zealanders on the importance<br />

of nutrition. And in order to do this,<br />

he has a heavy schedule of seminars and<br />

online programmes, including live chats.<br />

And that’s in between trying to achieve<br />

work/life balance in his own home,<br />

running a highly demanding business (Be<br />

Pure) and taking the time to get to know<br />

the stories behind the many people he<br />

helps.<br />

While he works with elite athletes and<br />

some of our nation’s sporting heroes,<br />

he’s equally invested in every person he<br />

connects with – and with regular presentation<br />

evenings held around the country,<br />

he’s fast becoming more widely known<br />

(and admired) than most of our high<br />

profile politicians.<br />

And better still – his message is far<br />

more palatable.<br />

Ben’s message encompasses everything<br />

from nutrition and exercise to the<br />

impact of stress, chemicals and growing<br />

food. When speaking, he sometimes<br />

shoots off on tangents, as he enthusiastically<br />

struggles to share as much information<br />

as he can. However, despite the<br />

diversity of topics, his message stays pure<br />

– he wants New Zealanders to die of old<br />

age, not sickness.<br />

“Amazing health is the culmination of<br />

nutrition, nutrient support, lifestyle factors,<br />

stress management and appropriate<br />

movement,” he says.<br />

If you haven’t been fortunate enough<br />

to hear him speaking in person, then<br />

you’re missing out. There are few high<br />

profile presenters of this calibre who aren’t<br />

somewhat jaded and just trot out the<br />

same old script when they’re performing<br />

at such intensity. But Ben is refreshingly<br />

genuine in his love of sharing information<br />

and this enthusiasm rubs off on his<br />

audience.<br />

I’ve yet to find someone who didn’t<br />

leave a Ben Warren presentation inspired<br />

to make even a minor change in their<br />

lifestyle, or with little gold nuggets of<br />

information (often startling) pinging<br />

around their minds.<br />

His ancestral eating programme<br />

encourages the consumption of organ<br />

meats, butter, leafy greens and avoiding<br />

foods like highly processed grains<br />

and sugars. This approach has produced<br />

amazing results, reversing the parameters<br />

of type 2 diabetes in a pilot study of 27<br />

Maori, which was featured on 60 Min-<br />

utes, involving former All Black captain,<br />

Taine Randell.<br />

Regarded as something of a guru when it<br />

comes to transforming people’s lives, as<br />

founder of BePure, his passion for holistic<br />

health and the healing power of nutrition<br />

is just part of the success behind his<br />

health and performance practice.<br />

Wellness<br />

Warrior<br />

When it comes to health and wellbeing,<br />

Ben Warren is undeniably a warrior.<br />

“No two people are the same and these<br />

factors need to be implemented in a way<br />

that works for the individual, so it’s important<br />

to work alongside each person to<br />

help them find this balance,” he says.<br />

Working with a team of nutritionists<br />

at his BePure Clinic, he is making exciting<br />

developments in his work towards preventing<br />

and reversing chronic disease.<br />

“Health and wellness is holistic and<br />

not focused on just one thing,” says Ben.<br />

“What we eat, how we move, how we<br />

sleep and how we think all cumulatively<br />

affect our health; in both negative and<br />

positive ways.”<br />

The Be Pure range of nutritional<br />

6 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


products was developed by Ben Warren<br />

after need arose from working with<br />

people in the clinic and years of research<br />

into soil, nutrition and what bodies need<br />

to function with optimal health.<br />

The former elite athlete boasts double<br />

honours in experimental psychology and<br />

a Masters degree in holistic nutrition, as<br />

well as several other qualifications. But<br />

his passion is people – pure and simple.<br />

His is that rare breed who is making<br />

a difference, not just to hundreds, but<br />

thousands of people and their families.<br />

Based in Hawke’s Bay, Ben lives with<br />

his wife and children on a 15 acre, organic,<br />

permaculturally-designed, nutrient-dense<br />

farm. He encourages people to<br />

grow fruit, vegetables and herbs, placing<br />

emphasis on fresh produce, grown organically.<br />

He wants to see people live life to<br />

their full health potential.<br />

Bepure.co.nz<br />

Talking Men’s health<br />

with Ben Warren<br />

What are your favourite ingredients right<br />

now and why?<br />

I’m really enjoying garlic right now, it’s<br />

fantastic for so many things from your<br />

immune system to your liver and tastes<br />

amazing> My favourite way of eating it is<br />

whole roasted - the key is that everyone<br />

in the family needs to be eating it so no<br />

one notices the smell.<br />

What are the most common misconception(s)<br />

you repeatedly come up against re men’s<br />

health?<br />

It’s got to be that if you are slim then you<br />

are healthy and you don’t have to worry<br />

about type 2 diabetes or heart disease.<br />

This is certainly not the case. You need to<br />

see some good blood work to really see if<br />

someone is healthy or not...<br />

If you could get men to make three key<br />

changes to their lifestyle/health what would<br />

they be?<br />

- Eat more greens, green leafy vegetables.<br />

- Take a lunch break, sit down, relax and<br />

eat lunch. Many men skip lunch then get<br />

into a calorie deficit which means they<br />

end up snacking through the evening<br />

leading to loss of muscle mass and increased<br />

body fat.<br />

- Take a high quality multi-vitamin,<br />

Men are more prone to zinc deficiency<br />

and selenium deficiency is rife in New<br />

Zealand. In one study of men, selenium<br />

supplementation reduced prostate cancer<br />

by more than 50 percent.<br />

What is the biggest personal change you have<br />

made to your own wellbeing in the last 12<br />

months?<br />

I’ve started exercising more. For a few<br />

years I tried to maintain my health just<br />

with great nutrition but you can’t do it,<br />

you have to exercise. Many of my blood<br />

markers started to slip. So this year I’m<br />

trying to average at least five hours of<br />

exercise a week, which usually comes as<br />

a combination of cycling (to the clinic),<br />

surfing and playing tennis with the odd<br />

gym workout, depending on the weather.<br />

What are your future goals?<br />

On a personal level I’m looking forward<br />

to continuing to take my own health to<br />

the next level, which primarily involves<br />

improving my own liver function. On<br />

a professional level - at BePure we are<br />

excited to be building the future of health<br />

and utilising technology which allows<br />

people to monitor and track their own<br />

biomarkers for their current health status.<br />

This is going to be the key going forward.<br />

I hope BePure will be leading the<br />

application of this for the public, while<br />

also providing the solutions for when the<br />

results aren’t as required.<br />

What key knowledge have you equipped<br />

your family/children with for their future<br />

wellbeing?<br />

My children can pick more edible flowers<br />

than me when it comes to making a salad<br />

for dinner. At five and eight they already<br />

know when they are coming down with<br />

a cold and will suggest what they need to<br />

be taking, which puts a smile on my face.<br />

Bella recently came out with a rash and<br />

she suggested to us that she might have<br />

to eliminate dairy from her diet! Lynda<br />

and I have tried to base their knowledge<br />

around things that are real, therefore<br />

they don’t get much TV and they spend a<br />

lot of time in the garden and around the<br />

animals. They certainly know where their<br />

food comes from.<br />

Name the favourite ingredients you grow and<br />

why?<br />

It has to be Kale, I just love Kale, it’s so<br />

easy to grow and pick. I like to steam it<br />

and then top with butter.<br />

What would you like to see in everyone’s<br />

garden?<br />

Rather than just lawns, I’d just like to see<br />

more vegetables grown in New Zealand<br />

gardens. A vege garden makes so much<br />

sense on so many levels. It saves you<br />

money and you get to eat the best tasting<br />

spray-free vegetables, and have less grass<br />

to mow. •<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 7


without training harder<br />

For most of us the dream of competing in the Olympics is<br />

long gone and left in its place is the sledging rights that<br />

comes with beating your buddies at a weekend event.<br />

Many people are now turning to<br />

nutrition to find sporting performance<br />

improvements (and those<br />

all important sledging rights).<br />

I’ve personally seen the faces of a<br />

couple of 40-somethings who, after<br />

changing their nutrition and downing a<br />

few key supplements, achieved personal<br />

bests which were set while in their 20s<br />

representing New Zealand; the look on<br />

their face being… “with a bit of training I<br />

could go pro!”<br />

What you eat is literally the fuel your<br />

body needs to perform. Traditionally athletes<br />

would load up with carbohydrates<br />

like pasta and bread pre-event.<br />

More recently a more balanced view of<br />

macronutrients has come to light, with<br />

some athletes getting fantastic results<br />

with a lower carbohydrate, higher fat/<br />

protein ratio.<br />

In my experience, every athlete is<br />

unique and should work to find a diet<br />

that’s right for them.<br />

For some, this might mean higher levels<br />

of complex carbohydrates like quinoa,<br />

rice and kumara, while others will run<br />

much better on a diet higher in protein<br />

and good fats like coconut oil.<br />

In the modern world getting the<br />

calories is the least of our problems; the<br />

future of nutritional performance means<br />

ensuring that our metabolic pathways<br />

have all the nutrients they need for optimal<br />

function.<br />

At the core of this increased athletic<br />

performance is energy production. If we<br />

can increase the rate at which our body<br />

produces energy and maintain this higher<br />

rate, you are going to see faster times<br />

achieved with less effort.<br />

There are three levels to energy production;<br />

cellular, oxygen carrying capacity<br />

and hormonal, we want all of them working<br />

optimally.<br />

Cellular<br />

Our body converts the fat, proteins and<br />

carbohydrates, ideally in the presence of<br />

oxygen, into ATP, our energy molecule.<br />

This occurs within our cells and is dependent<br />

on many B vitamins, magnesium<br />

and trace minerals.<br />

Your body burns these nutrients in the<br />

same way it burns fats or carbohydrates,<br />

so the more you are exercising, the more<br />

you need.<br />

Many people are B vitamin deficient,<br />

and that’s why they feel an improvement<br />

in their energy levels when they take a<br />

broad spectrum B vitamin supplement.<br />

Oxygen carrying capacity<br />

The most efficient way for our bodies to<br />

create energy is in the presence and use<br />

of oxygen. But if you haven’t got enough<br />

oxygen getting to the muscles then lactic<br />

acid builds up and performance drops.<br />

Oxygen gets to your muscles by hitching<br />

a ride on red blood cells, and so if you<br />

haven’t got enough or well formed red<br />

blood cells they won’t be able to carry<br />

much oxygen.<br />

The formation of red blood cells require<br />

iron, B6, B9 and B12 to name a few. Again<br />

showing that optimal nutrient levels can<br />

impact performance.<br />

Hormonal<br />

Hormones tell your cells what to do, so if<br />


Ben Warren is clinical director<br />

of the BePure Clinic and founder of<br />

BePure Health. Ben has worked with<br />

a large range of athletes from All<br />

Blacks to Olympians and Cross Fit<br />

Champions. BePure health products<br />

are currently being used by the Tall<br />

Blacks as well as many weekend<br />

warriors. Bepure.co.nz<br />

you haven’t got enough hormones then<br />

your cells won’t produce as much energy<br />

as you want.<br />

Ensuring optimal hormone function<br />

is a complex nutritional and lifestyle<br />

process, however the easiest way to look<br />

after your hormones is not to over-train.<br />

If you are feeling tired then that’s a<br />

recovery or stretching day rather than a<br />

training day.<br />

8 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Take home messages for<br />

improved sporting performance<br />

Eat the right macronutrients for you<br />

Eating the right levels of protein, fat and<br />

carbohydrate is going to help maximise<br />

energy.<br />

Start experimenting with different<br />

breakfasts and pre-event foods to see<br />

which ones your body likes best.<br />

I had one client who was an elite athlete<br />

and he found that chicken drumsticks<br />

were the best fuel for him when on a<br />

three-hour cycle race, certainly not traditional,<br />

but it worked for him.<br />

Load up on the leafy greens<br />

Leafy greens are the most nutrient dense<br />

plant food on the planet, meaning they<br />

contain the most nutrients per calorie.<br />

Green leafy vegetables are one of the<br />

best sources of magnesium we<br />

have access to, and magnesium<br />

is essential for energy<br />

production.<br />

Many athletes will<br />

experience magnesium<br />

deficiency as muscle<br />

cramps so I highly<br />

recommend eating green<br />

leafy vegetables three<br />

times a day.<br />

High quality multi vitamins<br />

and high quality fish oil<br />

Even if you are eating a fantastic diet it’s<br />

still very difficult to get all the nutrients<br />

(vitamins and minerals) your body needs<br />

for optimal performance, especially if you<br />

are working hard (at work) and also playing<br />

hard at your sport.<br />

Unless you are eating fish four times a<br />

week, the chances are you are not getting<br />

enough of the essential Omega 3 fatty acids<br />

that are required to quell the inflammation<br />

that leads to those pesky next day<br />

aches and pains.<br />

Hit the organ meat<br />

Organ meats are a special category of<br />

super foods. Start with liver and kidneys<br />

for B vitamins and fat-soluble vitamins.<br />

Progress to sweet breads and mountain<br />

oysters to really give your system an<br />

edge.<br />

Organ meat proteins are peptide<br />

specific, which means when you eat them<br />

they directly help your own organ function.<br />

They might not sound that appealing,<br />

but they are like rocket fuel.<br />

Load up on CoQ10<br />

CoQ10 is an energy carrier, it recycles an<br />

electron in your body, essentially giving<br />

you free energy. The best food sources of<br />

CoQ10 is hearts, served rare.<br />

If you are not so keen on hearts then<br />

try a CoQ10 in a supplement form, look<br />

for a product that delivers 200mg of<br />

COQ10 per capsule and take 15 minutes<br />

before exercise for that extra edge. •<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 9

THE<br />



So how was that? Two weeks of nail-biting, exhilarating,<br />

heartbreaking spectating of the performance excellence<br />

and mental tenacity which is the Olympic Games.<br />

The diversity personified at the<br />

Olympics means that dreams are<br />

broken and shattered all at the same<br />

time and often by people who aren’t<br />

familiar to the global audience.<br />

However for all the media driven hype<br />

that implies champions have come from<br />

nowhere, those at the centre of athletic<br />

performance know there is no such thing<br />

as coming from nowhere or overnight<br />

success.<br />

At the risk of being a killjoy, research<br />

shows that nearly all podium finishers in<br />

the Olympics are 85 percent of the way to<br />

that medal before they get to the Games.<br />

They have been or are current World<br />

Champions, World Cup medallists, record<br />

holders or at the least finalists, before<br />

they even get their accreditation and most<br />

have been in their sport for more than 10<br />

years.<br />

Perhaps the stand out performance of<br />

the Games, and a testament to her perseverance,<br />

is Luuka Jones in the Canoe Slalom<br />

who won silver but hadn’t featured<br />

on a podium before Rio.<br />

The common saying is that success<br />

breeds success. One only has to live in<br />

Cambridge for any length of time to feel<br />

the strength that comes with being surrounded<br />

by Olympic performers and the<br />

osmotic effect that has on other athletes,<br />

which is arguably why the centralised<br />

programmes of cycling and rowing bear<br />

fruit.<br />

In revelling in the success of Kiwis at<br />

the Olympics, praise must first be heaped<br />

upon them for their absolute dedication,<br />

focus and perseverance through adversity,<br />

as there will not be a single athlete<br />

who hasn’t had to come back from injury,<br />

illness or a loss in their career.<br />

If any Kiwi finished at the least with a<br />

personal best at the Olympic Games, that<br />

is a massive achievement.<br />

Timing is everything in sport and to<br />

get everything right on the day is unbelievably<br />

hard to do.<br />

As we all know, New Zealand appears<br />

to punch above its weight when it<br />

comes to sporting success and arguments<br />

abound whether that is a performance<br />

culture (helped by centralised programmes),<br />

Kiwi tenacity and toughness,<br />

or simply specific and targeted funding<br />

towards the sports we do well at.<br />

Common perception is that money<br />

wins medals, and in the most blatant<br />

example of this, Great Britain could only<br />

manage 36 on the medal table in Atlanta<br />

in 1996 before they steered National Lottery<br />

funding into High Performance sport.<br />

They are now one of the most successful<br />

sporting nations in the world,<br />

investing £350 million every four years,<br />

meaning each medal costs them about 5.5<br />

million.<br />

“One only has to live in<br />

Cambridge for any length<br />

of time to feel the strength<br />

that comes with being<br />

surrounded by Olympic<br />

performers and the<br />

osmotic effect that has on<br />

other athletes.”<br />

Arguably High Performance Sport New<br />

Zealand will never enjoy the same level<br />

of funding, so claims it has to be smarter<br />

with its strategic investment to deliver<br />

outcomes that satisfy the nation. Spend<br />

five minutes listening to sports talkback<br />

and you’ll discover that satisfaction lies<br />

solely in the medal count.<br />

Which unfairly ignores how hard it is<br />

to even qualify for the Olympic Games let<br />

alone make the top half of the global field.<br />

As statistics build that New Zealand<br />

is fast becoming a lazy nation, it seems<br />

ironic that a lot of people sit on their<br />

couch yelling at athletes to try harder.<br />

The practice of investing in the sports<br />

New Zealand excels at (e.g. rowing, cycling,<br />

sailing, and equestrian) in order to<br />

inspire youth into sport attracts its share<br />

of criticism.<br />

The critics point out that these sports<br />

in particular are not exactly a cost<br />

effective option for most New Zealand<br />

families.<br />

Research validates seeing is believing<br />

and that watching a Kiwi excel on the international<br />

stage can measurably inspire<br />

others to believe they can emulate those<br />

feats and want to have a go at the sport<br />

themselves. Herein lies the problem.<br />

The average rowing fees at a high<br />

school are well over $1000 a year. A track<br />

bike can cost up to $7000. Keeping a<br />

horse requires not only food and land but<br />

equine medical bills. And a yacht or a set<br />

of golf clubs doesn’t come cheap either.<br />

The chicken-egg argument implies<br />

funding should go in to the athletes at<br />

the early stages to give them a hand<br />

up, however with limited funding, the<br />

business arguments must come in to play<br />

of investing only in measurably profitable<br />

outcomes (still bearing in mind the<br />

unpredictable nature of sport).<br />

At an Olympics where New Zealand<br />

had its biggest team and a commendable<br />

number of fourth placings, it is valid to<br />

question that if efforts were targeted at<br />

sports more accessible to the average<br />

Kiwi, would there be even more success?<br />

Are we ignoring the pyramid model of<br />

greater numbers at the bottom/entry level<br />

meaning a greater probability of turning<br />

out high achievers at the top?<br />

The efforts of organisations like the<br />

Waterboy project in New Zealand admirably<br />

aims to create opportunities for<br />

kids to have a go at sport, yet still comes<br />

up against financial obstacles and a lack<br />

of top notch coaching for the motivated<br />

kids.<br />


Alison Storey is a personal trainer<br />

who has represented New Zealand<br />

in three different sports (beach<br />

volleyball, rowing and rhythmic<br />

gymnastics). She has been awarded<br />

New Zealand Personal Trainer<br />

of the Year twice and runs Storey<br />

Sport, a mobile personal and sports<br />

training business which provides a<br />

range of services that optimise the<br />

fitness and wellbeing of its clients.<br />

www.storeysport.co.nz<br />

So should our sporting success as a<br />

nation be measured by the number of<br />

Olympic medals, or the number of competitors<br />

performing with distinction, or<br />

simply the number of Kiwis doing regular<br />

competitive sport?<br />

With diabetes on the rise and inactivity<br />

being a huge contributing factor, is it<br />

more profitable in all respects to inspire<br />

people into sports with a less expensive<br />

entry level cost, therefore increasing participation<br />

and the health markers of the<br />

nation, and just perhaps popping some<br />

Olympic champions out the top?<br />

Or is everyone rightly chuffed that the<br />

rowers, cyclists and sailors are the beacons<br />

for New Zealand? •<br />

10 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Gain a<br />

mental edge<br />

with yoga<br />

Yoga helps athletes develop mental<br />

focus and discipline that can take<br />

performance to a higher level.<br />

BY SARAH<br />


Sarah MacDonald is a professional<br />

yoga teacher and New Zealand’s<br />

only officially certified Yoga for<br />

Athletes instructor. She recently<br />

opened Balance Yoga Studio in<br />

Cambridge where she is committed<br />

to helping people of all ages<br />

discover the benefits of yoga. She<br />

specialises in working with athletes<br />

of all levels from any sport, and can<br />

tailor yoga sessions to complement<br />

any athlete’s training regime.<br />

www.balanceyoga.co.nz<br />

Like many sports fans, I spent a<br />

healthy amount of time tuning in to<br />

the Rio Olympics last month, and I<br />

enjoyed watching interviews with athletes<br />

who had just given medal-winning performances.<br />

When talking about how they managed<br />

to bring together four years of training<br />

and pull out a winning performance at<br />

the one point in time that mattered most,<br />

the comment that I noticed athletes<br />

made most often was about mental focus.<br />

Time and again athletes would talk about<br />

‘just sticking to the race plan’ and not<br />

being distracted by what else was going<br />

on around them – i.e. having excellent<br />

mental focus, concentrating on the things<br />

that were in their control, and letting go<br />

of things that were out of their control.<br />

All physical things being equal (and<br />

acknowledging that this itself is a hypothetical<br />

situation), when it comes to the<br />

gold medal race, the difference between<br />

a winning performance or falling just<br />

short comes down to who has the mental<br />

edge. Who turns up on race day fully<br />

focused, having done the mental training?<br />

Who has trained their mind to block out<br />

distractions, has mentally rehearsed each<br />

part of their performance, and already<br />

won the event in their mind?<br />

As well as its many physical benefits,<br />

yoga can be hugely beneficial in helping<br />

athletes prepare mentally for competition.<br />

Below are some of the aspects of yoga<br />

that can help athletes of any level learn to<br />

sharpen their mental game.<br />

“Besides its many<br />

physical benefits, yoga<br />

can be hugely beneficial<br />

in helping athletes<br />

prepare mentally for<br />

competition.”<br />

Quietening a busy mind<br />

One of the basic aims of yoga is to help<br />

you quieten a busy, chattering mind. If<br />

you are able to let go of busy thoughts,<br />

concerns about past events and worries<br />

about the future, you can start to concentrate<br />

on being in the present moment.<br />

No matter where you have come from,<br />

or where you aim to get to in your sport,<br />

the only time and place you can shape the<br />

outcome of your future endeavours is the<br />

‘here and now’. What you do NOW (physically<br />

and mentally) in this very moment,<br />

and in each moment of your training, is<br />

what matters most.<br />

Controlling the breath<br />

The most effective way to bring the mind<br />

to the present moment without being<br />

distracted by thoughts is to focus on your<br />

breath. First and foremost, this gives your<br />

mind a job to do. Once you begin to focus<br />

on the breath you can turn down the<br />

mental chatter, and ‘tune in’ to yourself<br />

more closely. Your breath reflects your<br />

state of mind and your nervous system.<br />

Are you relaxed or tense? Are you breathing<br />

fully and efficiently? Learning to<br />

control your breath develops self-awareness<br />

and mental focus. Not only that, but<br />

studies have also shown that breathing<br />

more efficiently can also improve athletic<br />

performance.<br />

Shutting out distractions<br />

As you focus on working with the breath<br />

you will also be learning how to block out<br />

other distractions around you. This helps<br />

you develop a single-pointed concentration<br />

that you can use in your sports<br />

performance. A physical yoga practice<br />

also helps you learn how to keep relaxed<br />

and focused when you find yourself in<br />

challenging and uncomfortable situations.<br />

It develops your mental strength and<br />

endurance.<br />

Sticking to your own game plan<br />

Many athletes are naturally competitive,<br />

and this can contribute to challenges<br />

when you first turn up on a yoga mat.<br />

While you may be a top performer in<br />

your sport, at yoga you may find yourself<br />

facing unfamiliar challenges, including<br />

not being the ‘most proficient’ person<br />

in a class. This may be confronting, but<br />

it’s OK – in fact it’s part of the learning<br />

process.<br />

This is where you can learn more about<br />

‘sticking to your own game plan’ and not<br />

comparing yourself with others around<br />

you. Yoga is a process of exploring and<br />

observing your mind and your body,<br />

examining your strengths and weaknesses,<br />

and learning about what you might be<br />

able to change or what<br />

you simply need to learn<br />

to accept. Acknowledging<br />

why you are doing<br />

yoga can be helpful here.<br />

Athletes’ bodies reflect<br />

the requirements of their<br />

particular sport, so acknowledge<br />

this and understand<br />

the purpose of<br />

your own yoga practice.<br />

Not being put off my<br />

more proficient yogis, or<br />

trying to boost your own<br />

ego by looking around to<br />

see who you are ‘better<br />

than’ at a pose is a really<br />

good way to learn to stick<br />

to your own game plan<br />

and progress in a way<br />

that is most beneficial to<br />

you. Just like the rest of<br />

your training, the results<br />

you seek will come with<br />

practise.<br />

Meditation and<br />

visualisation<br />

Meditation and visualisation<br />

are now mainstream<br />

tools in a smart athlete’s<br />

training programme.<br />

Yoga can teach you<br />

meditation and visualisation<br />

techniques that<br />

will help you attain the<br />

mental control you need<br />

to keep progressing in<br />

your sport. Remember,<br />

the mind is like any other<br />

muscle in your body – it<br />

will respond to training<br />

and become stronger and<br />

more focused with dedicated<br />

practise.<br />

No matter where you<br />

are planning your sport<br />

to take you – give yoga<br />

a try and see for yourself<br />

how the mental aspects<br />

of it can help you reach a<br />

higher level. •<br />


fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 11

TOP 10 PIECES OF<br />

Women's wisdom<br />

We all know the foundation to a healthy body is a wellbalanced<br />

nutrient-rich way of eating, good hydration and<br />

regular movement, but if we look beyond that, there are<br />

many more ways we can practise optimum wellness. Our<br />

emotions and our biochemistry are just as influential when<br />

it comes to whether or not we feel energised, optimistic<br />

and nourished.<br />

Here are 10 essential pieces of women’s<br />

health wisdom, for women of all ages:<br />

1Take responsibility for your health.<br />

When you say “I don’t have time” for<br />

something, what you are essentially<br />

saying is “that is not a priority for me.”<br />

How do you feel when you say to yourself<br />

that preparing a nourishing dinner is not<br />

a priority for you? The reality is we cannot<br />

compromise our nutrition and expect to<br />

still have fantastic health.<br />

2<br />


Gut bacteria is the basis of all health.<br />

Do all you can to ensure oodles of<br />

good bacteria happily inhabit your<br />

12 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />

gut by avoiding antibiotics (when not<br />

essential) and eating real food — especially<br />

organic bone broths, fermented foods,<br />

plenty of vegetables and nourishing fats.<br />

3Protect your progesterone production.<br />

Progesterone is a powerful antianxiety<br />

agent, anti-depressant,<br />

diuretic and essential for our body to<br />

access fat reserves to burn for energy.<br />

Across the years of menstruation and also<br />

once past the menstruating years, the<br />

body continues to make sex hormones<br />

in numerous parts of the body including<br />

the adrenal glands. Ensure good adrenal<br />

health (see no.6 and no.7) so the body’s<br />

production of progesterone is optimal<br />

across all phases of life.<br />

4Love your liver by reducing its toxic<br />

load and boosting your nutrient<br />

intake with a daily green drink.<br />

Choose organic produce, natural skincare<br />

and household products; cut down on your<br />

refined sugar and alcohol consumption.<br />

5Be a ‘Flexitarian’ – when it comes to<br />

both food and your life. Not holding<br />

so tightly to ‘control’ allows for the<br />

ebbs and flows of life to move naturally<br />

without stringent rules that hold us back<br />

and stress us out. It allows for celebration<br />

and enjoyment without the residual feelings<br />

of guilt. Rigidity when it stems from fear<br />

does not serve our health in any way.<br />

6Activate your parasympathetic<br />

nervous system, your body’s natural<br />

“rest and digest” pathway, with<br />

10 (or more) long, slow, diaphragmatic<br />

breaths each day, a regular meditation<br />

practice, restorative yoga, or Stillness<br />

Through Movement.<br />

7Optimise your sleep cycle and reduce<br />

your “on” time by avoiding bright<br />

lights and screens at least two<br />

hours before bed.<br />

8Flex your “no” muscle more<br />

frequently and set clear boundaries<br />

around prioritising time for<br />

yourself. Refer to no.1—if we say we don’t<br />

have time to spend doing things that<br />

nourish our soul and make us happy, what<br />

message are we sending to our body?<br />

9Drop the judgment. There is a story<br />

behind every person. There is a<br />

reason why they are the way that<br />

they are. Do your best to consider this<br />

always, as it helps us to bring curiosity<br />

rather than judgment to our interactions.<br />

10<br />

Take time to stop and take stock of<br />

everything you have. Science has<br />

shown that the nervous system<br />

cannot focus on more than one thing at a<br />

time so when you feel grateful you cannot<br />

be stressed.<br />

Dr Libby will be speaking in Hamilton on<br />

Wednesday, <strong>September</strong> 28, from 7pm at<br />

the Heaphy Room, Claudelands, Corner of<br />

Brooklyn Road and Heaphy Terrace. Dr Libby’s<br />

new book Women’s Wellness Wisdom, $39.95,<br />

is available from www.drlibby.com •<br />


About Dr Libby...<br />

The ability to ‘drop a name’ is usually only afforded to superstars<br />

with something of a global following; think Prince, Madonna, Oprah,<br />

Dr. Oz .... and closer to home, Dr Libby.<br />

The vibrant biochemist and speaker is widely<br />

known by her first name, Dr Libby (Weaver) and is<br />

passionately committed to helping people achieve<br />

and maintain ultimate health and wellbeing.<br />

As one of Australasia’s leading nutritional<br />

biochemists, the author and speaker splits her time<br />

between New Zealand and Australia.<br />

“My mission is to educate and inspire,<br />

enhancing people’s health and<br />

happiness, igniting a ripple effect<br />

that transforms the world,” she<br />

says.<br />

And while it may be tempting<br />

to raise a sardonic eyebrow<br />

at such a bold statement, Dr<br />

Libby is in fact something of<br />

a superwoman and hearing<br />

these words come from here<br />

doesn’t seem out of place.<br />

Some people have a<br />

unique and contagious<br />

effervescence about them;<br />

an x-factor that compels<br />

you to want to be around<br />

them and an energy<br />

that truly inspires and<br />

motivate; meet Dr<br />

Libby.<br />

With an<br />

extraordinary<br />

ability to relate to all demographics, from all walks of<br />

life, this a dynamic and highly experienced presenter<br />

seems to be able to successfully educate nine people<br />

in a boardroom or 9,000 people on a stage alongside<br />

America’s Dr Oz.<br />

She is an eight times number one bestselling author<br />

of the books Accidentally Overweight, Rushing Woman’s<br />

Syndrome, Real Food Chef, Beauty from the Inside Out,<br />

Real Food Kitchen, Sweet Food Story, The Calorie Fallacy<br />

and Exhausted to Energized.<br />

And her latest release, Women’s Wellness Wisdom,<br />

although barely is the ink dry on the pages and already<br />

this book is in hot demand.<br />

With a background in biochemistry and a natural<br />

ability to break down even the most complex of concepts<br />

into layman’s terms, Dr Libby’s health messages are<br />

globally relevant, which is why her holistic approach<br />

and unique form of education is embraced by audiences<br />

across the world.<br />

Her PhD examined the biochemical and nutritional<br />

factors in children with autism, and her findings have<br />

since changed the way the condition is treated in<br />

Australia and New Zealand.<br />

Armed with abundant knowledge, scientific research<br />

and a true desire to help others see their own light and<br />

beauty, Dr Libby empowers and inspires people to take<br />

charge of their health and happiness.<br />

It’s no surprise Hugh Jackman and Deborra-lee<br />

Furness described her as a “one stop shop in achieving<br />

and maintaining ultimate health and wellbeing.” •<br />


Visit us on your next trip to Raglan!<br />

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6 Wallis Street, Raglan<br />

Meet Dr Libby and listen to her speak in Hamilton this<br />

month, at her seminar "Surviving to Thriving."<br />

Being held at 7pm on<br />

<strong>September</strong> 28 at Claudelands<br />

(corner of Heaphy Terrace and<br />

Brooklyn Road), we’ve got<br />

two double passes to be won.<br />

Winners must be able to attend<br />

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To enter, email your name,<br />

address and contact phone<br />

number to win@fitnessjournal.co.nz<br />

with Dr Libby in the subject line, or<br />

enter at fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 23, <strong>2016</strong><br />

Phone: 07 825 7444<br />

www.theherbaldispensaryraglan.co.nz<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 13


TO PODIUM:<br />

Ellesse Andrews<br />

As the buzz of the Rio Olympics slowly ebbs,<br />

<strong>Fitness</strong> <strong>Journal</strong> takes a look at local up and coming<br />

athletes, with an eye to future Olympic medallists.<br />

In the second part of our Pathway to<br />

Podium series, we profile track cyclist<br />

Ellesse Andrews (16), who has set a<br />

number of New Zealand records and is<br />

already a Junior World champion.<br />

The talented track rider moved to<br />

Cambridge earlier this year to pursue her<br />

sport, and as a St Peter’s student is located<br />

right beside the Avantidrome training<br />

track – closer than the three-hour drive<br />

she previously had to take from hometown<br />

Wanaka to train in Invercargill.<br />

Name: Ellesse Andrews<br />

AGE: 16<br />

Sport: Track cycling<br />

Describe your sport?<br />

Track cycling takes place on a purpose-built<br />

velodrome (concrete or wood).<br />

Distances raced range from sprint events<br />

(200m long), to endurance and team<br />

events. Races are either individual or<br />

team time trials, one-on-one sprints,<br />

or a range of different bunch races. The<br />

speeds are high and it’s an awesome<br />

spectator sport.<br />

School and future career path?<br />

Formerly based in Wanaka, I am now<br />

a year 12 student at St Peter’s in Cambridge,<br />

I made the move to Cambridge to<br />

pursue my cycling. Currently not set in<br />

stone about my future career, but I have<br />

many passions and interests, particularly<br />

the sciences, so am in the process of<br />

looking into careers which involve these.<br />

Name your achievements?<br />

<strong>2016</strong> Junior World team sprint champion<br />

(with Emma Cumming), bronze in 2000m<br />

women’s individual team pursuit at UCI<br />

World Junior Track Championships<br />

NZ Ranking: 2nd individual pursuit, 2nd<br />

500m tt, 1st team sprint<br />

World ranking: individual pursuit- 3rd,<br />

Team sprint- 1st<br />

What are your short-term goals?<br />

My track season has come to an end for a<br />

while, and I’m currently on a wee break<br />

before kicking back into training again. It<br />

looks like I’ll be competing later this year<br />

in the Oceania Games in Australia, so I’m<br />

looking to do well there and gain some<br />

more race experience.<br />

Photo by Eugene Bonthuys<br />

What are your long-term goals?<br />

For me, competing at an Olympic Games<br />

is a goal and dream of mine.<br />

It’s so inspiring seeing our New Zealand<br />

athletes competing in Rio, doing<br />

NZ proud, and coming home with some<br />

really good results. My long-term goal is<br />

to do this too.<br />

Avantidrome<br />

The world class velodrome at Cambridge<br />

is one of Waikato’s newest sports<br />

facilities providing an environement that<br />

is designed to improve the conditions of<br />

life for the public at large by promoting<br />

health, fitness and physical wellbeing<br />

through the development of publically<br />

available cycling and related facilities<br />

for public recreation. It has a 250 cyling<br />

track, a full gym and caters for people<br />

from 6 years old to people in their 90’s. If<br />

you just want to walk in the warm and dry<br />

we have the concourse area above the<br />

velodrome.<br />

Life <strong>Fitness</strong> Zone<br />

Bringing together a combination of high quality<br />

programming and service, this is a public fitness<br />

option within a world class facility. With brand new<br />

gym equipment it is the perfect combination of cardio<br />

equipment, strength machines, free weights and<br />

functional training. The generous floor layout gives<br />

users plenty of space for exercise of all types.<br />

We offer a number of classes for the young to Senior<br />

Citizens, including senior’s circuit and pilates.<br />

Community use<br />

From beginners to New Zealand’s medal winning track<br />

cyclists, even non cyclists, there’s something for everyone.<br />

Come and try our Have a Go beginner sessions (bike,<br />

helmet and instruction included), get accredited, become<br />

a regular rider and even try racing. If you can ride a bike<br />

then you can ride the track. We also have the Gallagher<br />

Bike Skills Park for the kids and we are situated on the Te<br />

Awa trail so you can walk or bike to the Avantidrome if<br />

you wish and have a coffee at The Bikery Cafe.<br />

Function Rooms and Corporate Packages<br />

The Avantidrome is about the community and high performance,<br />

so makes us your destination if you are looking for something a<br />

little bit unique for your function, Board Meeting or training day.<br />

We cater for everones needs from 1 hour team building exercises<br />

or Have a Go sessions on the track to our full day corporate<br />

package that includes guest speakers. We will design the package<br />

to suit your needs and time you have available. We have three<br />

function rooms that vary in size and also the 2800 square meter<br />

infield for the large groups.<br />

Avantidrome, 15 Hanlin Road (SH1) Cambridge | www.avantidrome.org.nz<br />

FB Home of Cycling – 0800 velodrome or 07 823 1421<br />

80194<br />

14 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


What is required to reach your goals?<br />

A lot of hard work and dedication is required<br />

to reach any goal in life. In cycling<br />

I strongly believe the champions are the<br />

ones with the mental approach that every<br />

pedal stroke counts. And it does, quite<br />

literally. When you begin to get older in<br />

your sport, it gets harder and harder for<br />

anyone to rely solely on natural ability.<br />

I believe that if I put all these aspects<br />

together, my goals will be possible, when<br />

I’m ready and the time is right.<br />

How did you get involved in this sport?<br />

I first started riding my bike and competing<br />

when I was 14. My family are very<br />

into cycling of all kinds, so I was often on<br />

a bike just for fun before I started on the<br />

track. Both my parents raced when when<br />

they were younger too - dad on the track,<br />

and mum as a mountain biker, so they<br />

were really supportive and keen for me to<br />

give riding a try. Dad, Jon is a former New<br />

Zealand track cycling Olympian.<br />

What other sports have you been involved in?<br />

From age seven until this year, I was<br />

playing netball, dancing also until recently<br />

and cross country skiing. Competitive<br />

swimming was also a big part of my life<br />

when I was younger.<br />

What had been the biggest game changer<br />

for your involvement in the sport?<br />

It would definitely be my move to Cambridge.<br />

Since then, I have been able to<br />

race regularly, ride with people my own<br />

age, train on the track, and be exposed to<br />

an amazing support team, from HPSNZ,<br />

Pathway to Podium, and Cycling New<br />

Zealand.<br />

What is the highlight of your time in the<br />

sport to date?<br />

Definitely winning the Junior World team<br />

sprint title with Emma Cumming. It’s<br />

such an amazing feeling to feel like all<br />

the hard work has paid off; that all the<br />

6am gym sessions and racing until 9pm<br />

on the track were for something.<br />

What is your greatest challenge?<br />

So far, the greatest, most exciting, and<br />

best challenge for me was going to the<br />

Junior Worlds in Switzerland. The quality<br />

of racing was greatly different from<br />

anything I’d ever experienced before,<br />

the times the field were producing were<br />

definitely at another level from any other<br />

competitions I had competed in. All<br />

things that were really challenging and<br />

different, but in such a good way.<br />

What does your training involve?<br />

I enjoy all disciplines in my sport (sprinting<br />

and endurance events) which results<br />

in me having a programme with a variety<br />

of different aspects. This involves a lot of<br />

power, speed and endurance work.<br />

What motivates you most?<br />

I just love pushing myself to the limit,<br />

when I train and when I race. I also just<br />

love beating my times and making new<br />

personal bests, which is something that<br />

really pushes me to train my hardest and<br />

try my best.<br />

What does it mean to be part of the Pathway<br />

to Podium programme?<br />

Pathway to Podium has definitely played<br />

a massive role in getting me to where<br />

I am today. I have gained invaluable<br />

knowledge in a wide range of areas such<br />

as media, nutrition, mental skills, and<br />

drug-free sport. All of which are helping<br />

me develop and grow as an athlete.<br />

Who are your sponsors and the team<br />

around you?<br />

My main sponsor is Rapanui Bees, and<br />

my support team consists of many people<br />

from cycling New Zealand, HPSNZ, and<br />

Pathway to Podium.<br />

The nationwide Pathway to Podium<br />

programme includes 45 Waikato pre-high<br />

performance athletes selected by their<br />

National Sport Organisation (NSO) and aims<br />

to recognise and help prepare them for life as<br />

high performance athletes. Waikato Pathway<br />

to Podium is led by Sport Waikato, and is<br />

part of the national Pathway to Podium<br />

programme established by High Performance<br />

Sport New Zealand and Sport New Zealand. •<br />

Photo by Sandi Scott<br />

Photos by Eugene Bonthuys<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 15

Get your walking and running<br />

shoes on: Hamilton’s<br />

most iconic fun run and<br />

walk returns to the city on<br />

Sunday, November 13.<br />

Round the Bridges<br />

Showcasing the scenic river walkways<br />

and historic Hamilton bridges,<br />

Round the Bridges is expected to<br />

attract more than 5500 participants.<br />

Now in its 72 nd year, the annual fun<br />

run has come a long way since its establishment<br />

in 1945; progressing from a road<br />

race for the elite, to the community event<br />

which thousands of runners and walkers<br />

enjoy today.<br />

When planning this year’s event,<br />

ensuring that it remained accessible to<br />

all members of the community was an<br />

important factor for the U Leisure Event<br />

Team.<br />

“What makes Round the Bridges so<br />

incredible is that the whole community<br />

gets involved,” explains event manager,<br />

Amanda Till.<br />

“It’s all about creating something<br />

special that everyone can enjoy.<br />

“Seeing so many schools, businesses,<br />

families and friends turning up to run<br />

year in, year out is a great feeling. You<br />

can’t beat the atmosphere on event day.”<br />

Adding to the community feel, Round<br />

the Bridges will once again place fundraising<br />

at the heart of the event; providing<br />

participants with the opportunity to<br />

support and raise money for local New<br />

Zealand charities.<br />

“Last year we piloted the fundraising<br />

programme, and with a combination of<br />

active fundraisers and donations made<br />

during the online registration process,<br />

raised nearly $40,000 for charity,” says<br />

Amanda.<br />

“This year we’re looking to exceed last<br />

year’s feat, and have set a new fundraising<br />

goal of $75,000.”<br />

Although the new target is almost<br />

double that of last year’s efforts, organisers<br />

believe that if enough participants<br />

get behind the initiative, there is no<br />

reason it cannot be reached.<br />

Returning to this year’s event are all<br />

the usual favourites, including a finisher’s<br />

medal for every participant, on-course and<br />

post-event entertainment, and a range of<br />

great spot prizes up for grabs. •<br />

About Round the Bridges<br />

Established by the Hamilton Harrier<br />

Club (Hamilton City Hawks) in 1945,<br />

Round the Bridges has become<br />

Waikato’s largest annual running<br />

event and will be held in the Hamilton<br />

CBD on Sunday, November 13.<br />

Attracting more than 5500 participants,<br />

Round the Bridges will see<br />

runners and walkers take on 2km<br />

(kids only), 6km and 12km courses.<br />

Catering to all ages and abilities,<br />

Round the Bridges is an event the<br />

entire family can enjoy.<br />

www.roundthebridges.co.nz<br />

Photos by Stephen Barker, Barker Photography<br />

16 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Hillcrest student designs<br />

Round the Bridges medal<br />

Alex Dixon’s artwork is set to be immortalised<br />

in thousands of Round the Bridges’ medals.<br />

The 11-year-old Hillcrest Normal<br />

School student beat more than<br />

100 competition entrants in<br />

the Round the Bridges Medal Design<br />

Competition. His design features the<br />

arches of the iconic Fairfield Bridge<br />

and a participant celebrating while<br />

running through the finish line ribbon.<br />

The inaugural competition challenged<br />

children aged 5-13yrs to design<br />

the <strong>2016</strong> Round the Bridges finisher’s<br />

medal which will be given out to more<br />

than 5500 runners and walkers as<br />

they cross the finish line on event day<br />

(Sunday November 13).<br />

As the overall winner, chosen by the<br />

U Leisure Events Team, Alex will see<br />

his medal design come to life at this<br />

year’s event.<br />

“We received a tonne of fantastic<br />

entries throughout the duration of<br />

the competition so it was extremely<br />

difficult for us to single out one design<br />

as the winner,” says event manager<br />

Amanda Till.<br />

“What we love about Alex’s design<br />

is that it includes one of the course’s<br />

distinctive landmarks, while also<br />

capturing the feeling of triumph and<br />

achievement that our participants<br />

experience when they make it to the<br />

finish line.”<br />

The U Leisure Design Team has<br />

started to recreate the medal; something<br />

Alex is extremely excited about.<br />

“I feel very happy to have won the<br />

competition and I can’t wait to see the<br />

medal in real life,” says Alex.<br />

“My mum’s proud of me, I’m<br />

proud of me and my friends are all<br />

really happy. It’s just so exciting.”<br />

As well as having his design made<br />

into this year’s finisher’s medal, Alex<br />

has also won an official Round the<br />

Bridges Thermatech performance<br />

t-shirt and two free entries into the<br />

event.<br />

He plans on gifting his second entry<br />

to his twin brother Daniel and both<br />

boys are looking forward to representing<br />

Hillcrest Normal School in the<br />

2km Kids Challenge on event day on<br />

Sunday, November 13.<br />

This year’s event will be Alex’s<br />

third time competing at Round the<br />

Bridges and besides receiving his very<br />

own medal at the end of his race,<br />

what he is most excited about is simply<br />

being able to compete alongside<br />

his friends and classmates.<br />

The final design of the <strong>2016</strong> Round<br />

the Bridges finisher’s medal is being<br />

unveiled via the Round the Bridges<br />

official event Facebook page,<br />

www.facebook.com/roundthebridges •<br />

Alex Dixon<br />

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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 17

Running to say thank you<br />

After saving her son’s life two years ago, Rhiannon Waswo used last year’s<br />

Round the Bridges to raise more than $2200 for the Starship Foundation.<br />

In 2014, Rhiannon’s son Charlie<br />

was airlifted to Starship<br />

Children’s Hospital in critical<br />

condition after reacting badly<br />

following surgery on his bowel.<br />

In desperate need of help, Charlie<br />

was taken straight to specialists<br />

at Starship’s Paediatric Intensive<br />

Care Unit (PICU) in Auckland.<br />

Charlie remained in PICU for<br />

two weeks, followed by a fourweek<br />

stint in a child rehabilitation<br />

ward. Altogether it was over<br />

two and a half months before<br />

they were able to return home to<br />

Hamilton.<br />

Thankful for everything the<br />

staff at Starship had done for<br />

Charlie while he was in their<br />

care, Rhiannon knew she wanted<br />

to do her bit to give back. When<br />

she heard about Round the<br />

Bridges’ new fundraising initiative,<br />

she jumped at the chance to<br />

get involved and to raise money<br />

for the foundation.<br />

“Raising money at Round<br />

the Bridges was a chance for me<br />

to thank the staff at Starship<br />

for saving Charlie’s life,” says<br />

Rhiannon.<br />

“I was so grateful for what<br />

they’d done for my family, I<br />

wanted to give back to them and<br />

help them continue providing top<br />

medical care for children in New<br />

Zealand.”<br />

Rhiannon set up her everydayhero<br />

fundraising page with<br />

less than two months to go until<br />

the event, but was still able to<br />

raise an incredible $2263.50 for<br />

Starship; an achievement that resulted<br />

in her becoming Round the<br />

Bridges’ top fundraiser in 2015.<br />

“I really didn’t expect it to go<br />

so well,” admitted Rhiannon.<br />

“Once the ball starting rolling,<br />

it was really hard to stop. Every<br />

time I got a notification email<br />

about a new donation I’d get<br />

really excited.<br />

“It felt amazing to give back<br />

to Starship and to see so many of<br />

my friends and family members<br />

rally together and support<br />

a cause that I was so passionate<br />

about.”<br />

Rhiannon will complete her<br />

seventh Round the Bridges this<br />

November and although she is<br />

unable to fundraise at this year’s<br />

event, she hopes to see more<br />

people getting involved with the<br />

initiative.<br />

“It would be great to see more<br />

people fundraising because it’s a<br />

great chance to give back to the<br />

community,” she said.<br />

“If I had one piece of advice<br />

to offer anyone planning on<br />

fundraising at this year’s event it<br />

would be to aim high. And then if<br />

you reach your first goal, raise it<br />

and keep going!”<br />

The Round the Bridges<br />

fundraising programme was<br />

introduced in 2015 and, from a<br />

combination of online donations<br />

and active fundraisers, nearly<br />

$40,000 was raised for New<br />

Zealand charities.<br />

This year the event aims to<br />

reach a new target of $75,000. •<br />

From watching to doing<br />

Hamilton’s Suze Landers is passionate<br />

about triathlon and encouraging<br />

others into the sport.<br />

Having first got involved after watching<br />

triathlon on television, she is now<br />

an avid participant and promoter of the<br />

sport, encouraging people of all ages to<br />

have a go through her role as chairperson<br />

of Hamilton Triathlon Club. <strong>Fitness</strong><br />

<strong>Journal</strong> finds out more.<br />

Name: Suze Landers<br />

Age: 32<br />

How did you get involved?<br />

I first got involved in triathlons after<br />

watching a race on TV. The individual<br />

challenge of the three disciplines interested<br />

me and with work commitments, I<br />

was finding it hard to commit to my team<br />

sports.<br />

After being involved for a few years, I<br />

wanted to start giving back to the sport<br />

and helping others become involved,<br />

especially beginners. It took me quite<br />

a while to get into triathlons due to not<br />

being able to swim.<br />

I feel it is a shame and a missed<br />

opportunity for people to miss out on<br />

training and racing because of a lack of<br />

knowledge and not knowing where to<br />

start.<br />

My background is health and fitness,<br />

so after moving to Hamilton, I wanted to<br />

be in a position to help others take action<br />

to a positive step in their health and<br />

fitness.<br />

Your personal participation in the sport?<br />

I currently race in both Olympic and<br />

half Ironman distances in triathlon and<br />

duathlon and am fortunate enough to<br />

represent NZ at age group level at various<br />

events overseas.<br />

I also coach athletes within the sport<br />

in different events and distances. I am<br />

very passionate about triathlon and love<br />

being at a race and watching fellow athletes<br />

achieve their goals. This is a sport<br />

which is achievable for everyone, and to<br />

see people cross the line no matter what<br />

their placing, is very inspiring.<br />

If you could participate in any triathlon event<br />

which one would you choose and why?<br />

My favourite triathlon would have to be<br />

the Port of Tauranga Half Ironman which<br />

has now become a weekend of Multisport<br />

events as well.<br />

This was my first half Ironman event I<br />

competed in and is at the start of January<br />

when the holidays are still on. There is<br />

always a great atmosphere to this race<br />

and with two laps on both the bike and<br />

run, you have an opportunity to run past<br />

everyone at different stages of the race.<br />

It is a very flat and fast course where<br />

many people will hold their fastest time<br />

for this distance.<br />

The support from the crowd is always<br />

a morale booster and it is also the NZ<br />

National Champs.<br />

What is the biggest misconception about the<br />

sport?<br />

That you don’t have to be the best to be<br />

on the start line or have all the best gear.<br />

This is what stops a lot of people from<br />

becoming involved. I had a friend who did<br />

her first triathlon on her son’s mountain<br />

bike and with no wetsuit.<br />

She’s now really into triathlons and<br />

has all the gear, but for that event, she<br />

had nothing flash and her fitness and<br />

determination got her to the finish. Start<br />

slowly by becoming more involved with<br />

others in the sport to learn as you go.<br />

As you start getting better you can upgrade<br />

where you see fit.<br />

Three things you would like people to know<br />

about the sport?<br />

1) You don’t have to reach a certain level of<br />

fitness and knowledge before being able to<br />

participate.<br />

If you have the desire to give triathlon<br />

a go, don’t delay because of fears or<br />

assumptions. Everyone goes through this,<br />

but the best way start is get involved and<br />

ask questions. You will thank yourself for<br />

it later.<br />

2) Remember to have fun and enjoy the<br />

experience of training and racing.<br />

Sometimes the expectation and pressure<br />

people put on themselves to do well<br />

or because of other people’s opinions can<br />

affect their experience. Go out and be the<br />

best you can be.<br />

Don’t worry about what others are<br />

doing, you will get the best satisfaction<br />

knowing you gave it all you could, as<br />

opposed to worrying about other performances<br />

and losing the opportunity to<br />

appreciate your own achievements.<br />

3) There is a lot to learn at the start.<br />

In a triathlon you swim, bike then run.<br />

When getting close to a race, start thinking<br />

about the little things such as what<br />

will you will wear on race day, or eat for<br />

breakfast that won’t upset your stomach?<br />

If you practise that in training, you won’t<br />

have a problem come race day.<br />

Also getting used to running off a bike<br />

with tired legs. Make sure you practise<br />

this so the body is used to being able to<br />

finish strong on the run. Simple things<br />

that can help a lot. •<br />

18 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />



Want to Tri but don’t know<br />

where to start?<br />

Triathlon is a rapidly growing sport, with increasing<br />

numbers participating in events, from elite level to<br />

grassroots. The beauty of triathlon is that it can be<br />

participated in by all ages.<br />


Hamilton Triathlon Club<br />

What makes this sport unique is<br />

that you have to compete in not<br />

one but three disciplines, and<br />

that can be quite overwhelming for some.<br />

Many people, after watching an ironman<br />

or triathlon feel inspired and say: ‘I would<br />

love to do that one day’, but often they<br />

don’t know where to start.<br />

Everyone has their own perceptions of<br />

what it takes to do a triathlon; often that<br />

you have to be super-fit or have all the<br />

gear to do it and because of these ‘obstacles’,<br />

the dream of doing a triathlon can<br />

keep getting delayed.<br />

Here are some tips on where to start<br />

and common mistakes to avoid, to help<br />

you on your way to your first triathlon.<br />

If you are starting from scratch, 2-3<br />

months is a good time frame to work up<br />

to your first race.<br />

Finding a race<br />

The best way to become involved within<br />

the sport is commit to a race. Once you<br />

have done that, then you can come up<br />

with a plan on how to achieve your goal.<br />

Find a race 2-3 months away (www.<br />

triathlon.kiwi/events-calendar has an<br />

up-to-date calendar to have a look at)<br />

The triathlon racing calendar year predominately<br />

runs from November - April,<br />

in between this is the off season.<br />

Decide your distance. A sprint is a good<br />

way to start off, with the distances being:<br />

750 swim, 20km bike and 5km run.<br />

Sign up NOW<br />

This is the hardest part, most people want<br />

to train for a bit and until they feel more<br />

confident with their fitness. Just DO IT,<br />

it will be the biggest motivator and confidence<br />

booster. Now you have accountability.<br />

Well done.<br />

What gear do I need?<br />

Triathlon gear can be expensive, especially<br />

when you are just starting out. It<br />

depends on your budget, but the best<br />

way is to work with what you have, then<br />

upgrade as required. Ideally though,<br />

the basics you do need to run your first<br />

triathlon are:<br />

1) swimsuit<br />

2) goggles<br />

3) bike<br />

4) helmet<br />

5) running shoes<br />

You may not look like the pros but remember<br />

not to compare your chapter one<br />

with their chapter 20. Everyone started<br />

from somewhere and never be afraid to<br />

talk to other athletes about their experiences.<br />

Focus on improving your fitness<br />

through regular training and the rest will<br />

come. After your first triathlon, you will<br />

learn so much that even you can pass<br />

knowledge onto someone else.<br />

Where do I start?<br />

The best way to start is get involved with<br />

others and join a club. You will learn so<br />

much and enjoy being in a supportive and<br />

social environment. There are many different<br />

training programmes to be found<br />

on the internet or in books.<br />

The amount of training depends on<br />

many things, such as how competitive<br />

you want to be and how much time you<br />

can put into training around your everyday<br />

life. If you want to be competitive,<br />

the best way is to find a coach that suits<br />

you, as everyone is different.<br />

Tips to keep in mind when training<br />

through the season<br />

1) Decide on your goals for the season<br />

Some people like the social aspect of the<br />

sport, others want the challenge of being<br />

the best they can be. Make sure the work<br />

you put in and your goals align to save<br />

any disappointment later.<br />

2) Stick to the plan<br />

At times we can get over-excited at the<br />

start and train more than we should,<br />

or play catch-up on a session that was<br />

missed the day before. This can catch up<br />

with you and your body. Just forget it and<br />

focus on what is up next.<br />

3) Don’t underestimate the importance of rest<br />

Make sure you allow your body to recover<br />

properly by getting enough sleep<br />

and ensuring a rest day is exactly that.<br />

The last thing you want is an injury or<br />

burnout.<br />

4) Stay positive and remember to have fun<br />

Triathlon should be enjoyable. Having a<br />

positive attitude will always help. If your<br />

goggles fall off, keep going, if someone<br />

passes you on the bike, don’t worry, just<br />

focus on your own race and remember to<br />

smile. You should be out there having fun.<br />

Trust me, the feeling of completing<br />

your first triathlon is very rewarding.<br />

Take the leap this season and challenge<br />

yourself to compete in this great sport.<br />

The Hamilton Triathlon Club is a<br />

friendly group of triathletes and coaches<br />

looking to encourage any new triathletes<br />

into the sport and help those already<br />

involved to reach the next level. Get<br />

involved now – see you out there. •<br />

“My Dad joined the Hamilton Triathlon Club because<br />

he the wanted to give himself a new challenge of<br />

competing in a triathlon. He thought it would be<br />

good idea for me to join also as I already do running<br />

and netball.<br />

I had done swimming lessons in the past but I was<br />

not doing any at the time so dad asked the tri-club<br />

if I could join the Wednesday lessons even though it<br />

was only adults attending.<br />

On my first time going, I was put with dad in his<br />

pool lane. I swum behind dad and wasn't too slow<br />

but I struggled with the distance. After a while I<br />

found I could last for longer amounts of time and<br />

that I was faster.<br />

My goal in November is the 3-9-3 distance event<br />

and being part of the Hamilton tri-club will help me<br />

achieve this goal.” – Sophie Harris<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 19

The Out and About photos are also posted on our<br />

<strong>Fitness</strong> <strong>Journal</strong> Facebook page!<br />

Jump online to tag yourself and your friends!<br />

This page is proudly sponsored by Fairview Mazda<br />

P 08 849 9899 | www.fairview.co.nz<br />

80075<br />



That famous Cambridge competitive<br />

spirit came to the fore at the recent<br />

Battle of the Bridges event, pitting<br />

Cambridge’s two sport clubs –<br />

Hautapu and Leamington – against<br />

each other for the coveted Battle<br />

of the Bridges trophy. After intense<br />

action on the netball courts and<br />

rugby field, it was a tug of war<br />

which determined the final points.<br />

Leamington Loonies took the win,<br />

beating Hautapu Hopefools for the<br />

prestigious trophy.<br />

Photos by Michael Jeans and Sophie<br />

Iremonger,<br />

Your Cambridge News<br />

20 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Lodge Cheers to Champions Advert <strong>2016</strong>.indd 1<br />

29/03/<strong>2016</strong> 12:16:47 p.m.<br />

1<br />

2<br />


And they’re off. Runners set an early pace as part<br />

of Hillcrest High School’s senior girls duathlon.<br />


Hillcrest High School 1st X1<br />

Hockey, winners of the Intercity<br />

Competition<br />

3<br />

4<br />


Back: Molly Bird, Briar Wharry,<br />

Caitlin McIntyre, Meghan Wilson,<br />

Samara Clare<br />

Middle: Coach: Rhys McLachlan,<br />

Kendra Peart-Anderson, Acacia<br />

Kelsen, Georgia Wharry, Shanelle<br />

Reeve, Dannii Cooke<br />

Front: Maya Wilson, Christa<br />

Pearson, Lauren Johnston, Tara<br />

Newman, Amelia McNamara,<br />

Aleysha Elmer<br />

5 6<br />

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Hillcrest Open A netball team in the Premier 2 Final<br />


Following the competitive spirit of our Olympic and Para<br />

Olympic athletes, students from Hillcrest High School<br />

battle it out for top spot in a wide variety of sports.<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 21<br />

7 8 9

Get your pink walk<br />

on for Waikato<br />

Hamilton Lake is set to become a sea of pink, with the<br />

upcoming Waikato Breast Cancer Trust (WBCT) Pink Walk/<br />

Pink Challenge taking place on Thursday, October 6.<br />

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A side effect of breast surgery can<br />

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If you would like further<br />

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www.orthotichouse.co.nz<br />

80346<br />

Hamilton Lake is set to become<br />

a sea of pink, with the upcoming<br />

Waikato Breast Cancer Trust<br />

(WBCT) Pink Walk/Pink Challenge taking<br />

place on Thursday, October 6.<br />

This annual community event raises<br />

funds for the Waikato Breast Cancer<br />

Trust and aims to raise awareness<br />

around breast cancer and research.<br />

“Funds raised go towards research<br />

which benefits Waikato women with<br />

better surgical, drug and radiotherapy<br />

treatments. The WBCT works with<br />

patients on clinical trials looking at different<br />

types of treatment to reduce their<br />

breast cancer suffering,” says fundraising<br />

co-ordinator Fiona Johnson.<br />

“We raise awareness of breast cancer<br />

and the research that will uncover new<br />

treatment options for those diagnosed<br />

with breast cancer and prevention strategies<br />

for those who are at risk.<br />

“The Pink Walk is to celebrate with<br />

women and men who have survived<br />

breast cancer and to remember those<br />

who have passed away.“<br />

Open to everyone, the Pink Walk is<br />

3.5km around Hamilton Lake; mums,<br />

dads, kids, those in prams or wheelchairs;<br />

you can even bring your dog<br />

along. The 5km fun run is for those keen<br />

on a bit more exercise. The first team<br />

to cross the finish line wins the Pink<br />

Challenge Cup.<br />

“This year we are introducing a Runners’<br />

Club Cup for all those participating<br />

as part of a running club, to create a little<br />

bit of rivalry between running clubs.”<br />

The Pink Walk/Challenge event opens<br />

at 4:30pm for late registrations, with<br />

all walkers starting at 5:45pm. The 5km<br />

fun run starts at 6:15pm with warm-ups<br />

for all walkers and runners by Les Mills<br />

Trainers 15 minutes prior to starting.<br />

“Encourage your friends and colleagues<br />

to create a ‘pink costume’ and<br />

register online to join in the fun after<br />

work on Thursday, October 6.<br />

“A Givealittle page and an Everyday<br />

Hero page have been set up to create<br />

more fundraising opportunities for those<br />

getting sponsored, or who are wanting<br />

to fundraise more for Waikato Breast<br />

Cancer Trust.<br />

“Any funds raised go directly towards<br />

supporting our research nurses<br />

conducting clinical trials and to staff<br />

co-ordinating the Waikato Breast Cancer<br />

Register. This register is an important<br />

information database for researchers as<br />

it records patients, their type of breast<br />

cancer, types of treatment – surgery,<br />

radiotherapy, chemotherapy - as they<br />

continue on their breast cancer journey.<br />

“Your support pays it forward for our<br />

daughters, sisters, mums, colleagues and<br />

friends to treat this disease, reduce the<br />

suffering and make life worth living!”<br />

says Fiona.<br />

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22 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />



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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 23<br />

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Be a STAR and walk<br />

for breast cancer<br />

If you are a keen walker, get a group of friends and<br />

family together to participate in the upcoming <strong>2016</strong> NZ<br />

Breast Cancer Foundation Pink Star Walks in Auckland,<br />

Wellington and Christchurch.<br />

Registrations are now open for the<br />

October/November events (pinkstarwalk.co.nz)<br />

as part of Breast Cancer<br />

Awareness month. The annual NZ Breast<br />

Cancer Foundation (NZBCF) fundraiser<br />

is a non-competitive fun walk, with no<br />

training required before participating<br />

- just a willingness to join a group of<br />

boisterous women, men and children in<br />

support of those affected by breast cancer.<br />

The walks are held in the twilight<br />

hours, providing a unique experience,<br />

with a party atmosphere at the finish line<br />

with entertainment provided; walkers are<br />

encouraged to celebrate and have a fun<br />

evening out together.<br />

Sponsored by Estee Lauder Companies,<br />

the NZBCF Pink Star Walks are open<br />

to all ages. The walking courses are a<br />

mix of 5km, 10km or a half marathon<br />

(21km) option, depending on location.<br />

The course must be walked, not run; with<br />

walkers encouraged to dress in pink, with<br />

many groups coordinating their costumes<br />

as a team and registering to fundraise.<br />

Stacey Morrison, NZBCF ambassador<br />

and radio host from The Hits, along with<br />

her co-host Flynny, will MC the events in<br />

all three locations, cheering on walkers<br />

and handing out medals at the finish lines<br />

to those completing the 21km distance<br />

options in Auckland and Christchurch.<br />

“I’ve been involved with the Pink Star<br />

Walks for many years and always enjoy<br />

seeing everyone getting together and<br />

making an effort with their costumes.<br />

What better way to show your support of<br />

those affected by breast cancer than by<br />

getting out there and walking the talk!”<br />

says Stacey, who lost her mother to breast<br />

cancer at a young age.<br />

Keeping fit and active is important to<br />

Stacey, who loves that the Pink Star Walk<br />

is an event which is accessible to everyone<br />

no matter what their age or fitness<br />

level.<br />

“Our Pink Star Walks are a great way<br />

to show your support for friends, family<br />

or colleagues affected by breast cancer,”<br />

says Evangelia Henderson, chief executive<br />

at the NZ Breast Cancer Foundation.<br />

“The money raised by the three events<br />

will help fund support programmes for<br />

women with breast cancer including<br />

counselling, rehabilitation programmes<br />

and funds education for early detection<br />

of breast cancer. Each year more than<br />

3000 women are diagnosed with breast<br />

cancer, with approximately half detected<br />

through mammograms, where a tumour<br />

can be found when it is as small<br />

as 2mm. A tumour is generally 10 times<br />

the size (20mm) before it can be detected<br />

by touch, so it’s important that women<br />

know they need to be screened from the<br />

age of 40 and well into their 70s,” says<br />

Mrs Henderson.<br />

Last year’s Pink Star Walks attracted<br />

more than 4200 registered walkers and<br />

raised $500,000. This year the goal is<br />

to attract 5500 walkers, and raise a total<br />

of $600,000 towards the breast cancer<br />

cause.<br />

NZBCF Pink Star Walks are held in<br />

three locations: Auckland, Wellington and<br />

Christchurch. •<br />

About breast cancer<br />

in New Zealand<br />

More than 3000 women a year<br />

are diagnosed with breast cancer<br />

in NZ – that’s eight women a day.<br />

90-95 percent of women who<br />

are diagnosed with breast cancer<br />

have no family history of the<br />

disease.<br />

Around 350 NZ women under<br />

the age of 45 (when free<br />

mammograms start) will be<br />

diagnosed with breast cancer this<br />

year – that’s one woman a day.<br />

While breast cancer has a good<br />

cure rate when found early,<br />

many women have their cancer<br />

come back: only 73 percent will<br />

be disease-free 10 years after<br />

diagnosis.<br />

More than 600 women will die of<br />

breast cancer this year – about<br />

the size of a large primary school.<br />

The New Zealand Breast Cancer<br />

Foundation recommends women<br />

should consider having yearly<br />

breast screening mammograms at<br />

age 40-49, then screen every two<br />

years from age 50.<br />

Hamilton Radiology<br />

Offering unparalleled care and expertise<br />

Hamilton Radiology is the Waikato’s<br />

largest private medical imaging facility.<br />

With the latest medical imaging equipment and a highly<br />

trained, experienced team of technical staff and 14 local<br />

radiologists, we offer an unparalleled standard of care<br />

and expertise.<br />

Appointments are essential for Ultrasound and CT:<br />

Please phone our freephone 0800 426 723<br />

No appointments needed for plain x-ray films, all referrals accepted.<br />

After hours appointments available on Tuesday evenings.<br />

11669<br />

Hamilton Radiology.co.nz<br />

Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton<br />

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu<br />

24 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Half<br />

Marathon<br />

Training tips<br />

The Direct Group Uniforms Hamilton<br />

Half Marathon offers a variety of events<br />

over varying distances, aimed at<br />

encouraging community participation.<br />

This year’s event on October 2 features new courses,<br />

with a distance for everyone; 5km, 10km, Half<br />

Marathon and Kids’ Commando Challenge (obstacle<br />

course).<br />

The flatter and faster course for the half marathon<br />

takes in a section of the Te Awa river trail and the 10km<br />

course now goes through Hamilton’s newer northern<br />

suburbs.<br />

Those participating in the 5km course can enjoy a<br />

flatter easier course through Braithwaite Park and also<br />

new this year is the addition of welcoming buggies,<br />

strollers and prams into the 5km event.<br />

For those training, here’s a helpful programme. For<br />

more information visit hamiltonhalfmarathon.org.nz •<br />

Hamilton Half Marathon Beginner Training<br />

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6<br />

Mon Rest Rest or xtrain Rest or xtrain Rest Rest Rest or xtrain<br />

Tue<br />

Wed<br />

40 min run<br />


50 min run<br />


40 min run<br />


50 min run<br />


40 min run<br />


50 min run<br />


3 km time trial<br />

SPEED<br />

50 min run<br />


Thu Rest or xtrain Rest or xtrain Rest or xtrain 40 min run<br />


Fri<br />

8 x 1 min, 30 sec JR<br />

SPEED<br />

6 x 500m, 1 min SR<br />

SPEED<br />

4 x 1km, 1 min SR<br />

SPEED<br />

Rest<br />

40 min run<br />


1hr run<br />


Rest or xtrain<br />

40 min run<br />


Sat Rest Rest Rest Rest Rest Rest<br />

Sun<br />

1hr 10 run<br />


1hr 15 run<br />


1hr 20 run<br />


1hr 25 run<br />


10/15km race<br />

1hr 30 run<br />


40 min run<br />


1hr run<br />


Rest or xtrain<br />

15 hill reps<br />

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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 25


Mountain<br />

bike parks<br />

In our ongoing series on exploring our own back yard, this month we take<br />

a closer look at some of the fantastic mountain bike parks the Waikato<br />

region has to offer. There’s something for everyone; from families with young<br />

children, to adrenaline junkies.<br />

Whether riding through forests or in the foothills<br />

of the region’s mountains, Hamilton and the<br />

Waikato region has a variety of mountain bike<br />

parks and tracks to make the most of spring. Expert<br />

trails sit alongside easy family tracks, meaning there is<br />

something to suit all levels and abilities.<br />

Take ‘The Snake’ at Te Miro Mountain Bike Park and<br />

find stunning views of the Kaimai Ranges from the top,<br />

or if you are a group of varying levels, check out Cougar<br />

Mountain Bike Park which offers 14 different trails from<br />

beginner to advanced. Hamilton Mountain Bike Park will<br />

take riders over gravel, sand, clay and grass surfaces on<br />

the 11km single track, while the Pipiwharauroa Trail near<br />

Raglan will get you up close and personal with the wind<br />

turbines of Te Uku Windfarm.<br />

Make a weekend of it with dad this Father’s Day and<br />

explore some of the region’s top mountain bike parks<br />

below.<br />

Te Miro Mountain Bike Park<br />

Waterworks Road, Te Miro<br />

– Forest trails, jumps and rollers<br />

– Grade 2-5 tracks available<br />

TOP TIP: Pack lunch and enjoy a picnic at The Lookout<br />

on the Big Willy beginners’ track with great views of the<br />

water catchment that supplies Morrinsville with water.<br />

Cougar Mountain Bike Park<br />

Mossop Road, Tokoroa<br />

– 35km of off-road forest tracks<br />

– 14 different rides available<br />

– Grade 3 – 5 tracks<br />

TOP TIP: Advanced riders can take on The Tester, a<br />

challenging advanced trail with 600m of technical<br />

terrain.<br />

Mount Te Aroha<br />

Te Aroha Hot Springs Domain, Te Aroha<br />

– Challenging ascents and exhilarating downhill<br />

sections 10km of trails<br />

– Grade 3 tracks<br />

Top tip: Make the most of the spa town and enjoy a<br />

relaxing mineral spa after your ride.<br />

Hamilton Mountain Bike Park<br />

Maui Street, Hamilton<br />

– Conveniently located within Hamilton City<br />

– Suitable for all levels<br />

– Grade 2 – 3<br />

TOP TIP: Kids will enjoy the ‘Three Times Tables’<br />

section of The Sandpit, with three modest table-top<br />

jumps and high banked berms.<br />

Mt Pirongia Mountain Bike Trails<br />

Sainsbury Road, Mt Pirongi<br />

– Off-road cycling through native forests<br />

– Kids and pump tracks available<br />

– Grade 2 – 4 trails<br />

TOP TIP: Check out the kids’ pump track for great off<br />

road children’s cycling<br />

Pipiwharauroa Trail<br />

Te Mata Road, Raglan<br />

– 360 degree views of the region<br />

– Get up close with the Te Uku Windfarm turbines<br />

TOP TIP: Allow up to 4 hours for this 18 kilometre<br />

return trip. •<br />

For more information on mountain bike parks and<br />

cycle trails in Hamilton and the Waikato region, visit<br />

www.hamiltonwaikato.com/cycling<br />

26 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Practise what you preach<br />

So this month I have had the fantastic opportunity<br />

to experience what it’s like to be the patient.<br />

Recently I was training one of our<br />

professional motocross riders up<br />

at the Sandpit MX Park north of<br />

Auckland. This is one of the roughest,<br />

most difficult tracks in New Zealand, so<br />

of course I just had to throw my leg over<br />

the bike and have a go. In hindsight; that<br />

decision is where things started to go<br />

wrong! This is a story of what happens<br />

when you forget to practise what you<br />

preach.<br />

Our team meeting went late and<br />

Hadleigh was keen to hit the track and<br />

cut some laps. We had driven for two<br />

hours and jumped out of the van, chucked<br />

our gear on and straight onto the track.<br />

No warm-up, no Oov core activation,<br />

just straight from the van to the roughest<br />

track in New Zealand.<br />

Now Hadleigh is 19 years old and<br />

trains 15 hours a week; his body is in<br />

prime form. Mine on the other hand is<br />

40+, I’m lucky to train once a week and<br />

my MX skills leave much to be desired.<br />

“As I quickly bent over<br />

to pull my socks off I<br />

felt a sudden stabbing<br />

pain like a knife driven<br />

to its hilt right into my<br />

lower back. I literally<br />

fell over backwards<br />

into my camp chair<br />

grimacing in pain.”<br />

I actually had a blast; took it slow on<br />

the first lap, the holes in the track are<br />

bigger than my bike and the sand was<br />

soft and knee deep. Trying to keep the<br />

bike upright and on a semi-straight line<br />

was taking 100 percent effort straight<br />

away. We did two 30-minute motos with<br />

me doing one lap to Hadleigh’s three<br />

laps.<br />

I never crashed but had plenty of close<br />

calls and had an absolute blast. From a<br />


Director of Advance Physio,<br />

John Appel is dedicated to helping<br />

everyone function fully and<br />

enjoy everyday life without the<br />

restriction of pain.With a Masters<br />

in Physiotherapy, a Bachelor of<br />

Science in Exercise Physiology, an<br />

Athletic Training degree, and as a<br />

Myofascial Release therapist, he<br />

works with a wide range of clients<br />

from professional athletes to chronic<br />

fibromyalgia clients.<br />

www.advancephysio.co.nz<br />

fitness perspective it is the perfect workout;<br />

every muscle works 100 percent and<br />

I reckon I did the equivalent of more than<br />

100 body weight squats per lap! By the<br />

end of the second ride I could barely hang<br />

on and ended up going bush as I missed<br />

a corner, saved the crash but knew I was<br />

done for the day.<br />

Back to the van, with Caitlyn (my<br />

daughter) waiting for me to go mountain<br />

biking at Woodhill forest. Quickly<br />

chucked the bike in and took my gear off.<br />

As I quickly bent over to pull my socks off<br />

I felt a sudden stabbing pain like a knife<br />

driven to its hilt right into my lower back.<br />

I literally fell over backwards into my<br />

camp chair grimacing in pain. I honestly<br />

thought that Hadleigh had snuck up<br />

behind me and thrown a log or rock into<br />

my back.<br />

The pain was both stabbing and searing<br />

at the same time and I thought I was<br />

going to vomit with it. I was cast in the<br />

chair and literally couldn’t move.<br />

Caitlyn was like; “come on dad, let’s<br />

get going so we can hit the bike park!”.<br />

I tried to lift my legs to get my socks<br />

the rest of the way off, but to no avail.<br />

Poor Caitlyn had to pull her dad’s dirty<br />

sweaty MX socks off, I have never been so<br />

grateful.<br />

Okay so this is where my physio mind<br />

kicks into gear. Time to figure out what<br />

I did, how I’m going to drive two hours’<br />

home and whether I can keep my promise<br />

and take Caitlyn to the bike park for a ride.<br />

Questions to ask when you do your back:<br />

– Can I stand up? Yes, but very carefully.<br />

– Can I cough or sneeze without pain?<br />

Yes, no pain in back with hard cough, this<br />

clears the disc.<br />

– Do I have any shooting pain or numbness<br />

down the legs? No, this rules out a<br />

nerve pinch.<br />

– Can I bend forward? No way in hell!<br />

Must be a muscle strain then.<br />

– Can I get on my stomach and do a half<br />

press-up putting my back into full extension?<br />

Yes, this is not painful at all. Rules<br />

out a joint injury.<br />

– Can I lie on by back with knees up and<br />

rotate stretch side to side? Yes, but is<br />

very tight to the right.<br />

So I was confident that I had strained<br />

a deep muscle in my lower back, had not<br />

injured the disc and the joint was okay.<br />

Since I had not taken a crash and there<br />

was no direct trauma injury I knew that if<br />

I followed some basic principles I would<br />

be fine.<br />

This is where my Oov core conditioning<br />

comes into play. I found that by holding<br />

my back in neutral spine and letting<br />

my deep core muscles do the work I was<br />

able to ride the MTB with Caitlyn for a<br />

good hour. I was still in some pain and<br />

felt really weak but that just made Caitlyn<br />

happy because she could easily beat her<br />

dad up the climbs.<br />

The worst part was the drive home,<br />

van seats are not meant for backs. I had<br />

to put the seat in full upright and a rolled<br />

up towel to support the back. When I got<br />

home I was able to clean the gear and<br />

unload very carefully. Night one was the<br />

worst, but Panadol and anti-inflammatory<br />

together gave me a decent sleep.<br />

Physio treatment first thing Monday<br />

and SpiderTech taping made a huge<br />

difference and allowed me to work. I<br />

saw the physio again on Wednesday and<br />

Friday. By Tuesday I no longer needed<br />

pain relief and by Friday my back was<br />

80 percent. A week later and I still have<br />

some tightness into stretching but is not<br />

really painful.<br />

So what lessons have I learned:<br />

Follow the rule of proper dynamic warmup<br />

and Oov Core activation before I ride.<br />

This will get the body warmed up and<br />

the core switched on which will limit this<br />

type of injury from occurring.<br />

Taking pain relief and anti-inflammatory<br />

helps but getting early treatment was<br />

the best help of all.<br />

Doing the Oov Core stability is so<br />

critical. I couldn’t believe how weak my<br />

core was on the Wednesday following the<br />

injury. I could hardly balance and felt<br />

like I could only do 50 percent of what I<br />

could normally do on the Oov.<br />

Pain turns the core muscles off and if<br />

you don’t switch them back on you will<br />

take longer to recover and the likelihood<br />

of doing the back again is much higher.<br />

Don’t try and keep up with a 19-yearold<br />

MX rider.<br />

Below are a couple of pictures of exercise<br />

I do on a daily basis to keep my core<br />

switched on. Also if you are looking for a<br />

high intensity motocross-specific training<br />

system, feel free to join me at 5pm<br />

on Monday nights as I try and get some<br />

fitness back into this old body.<br />

Have a great month and I’ll see you<br />

out there having fun in the dirt. •<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 27

Mitre 10 Cup action<br />

The Waikato season is now in full swing with the campaigns<br />

of our six representative teams now well underway.<br />

All teams are off to a positive<br />

start with the highlight being the<br />

Waikato Mitre 10 Cup team’s 26-15<br />

Ranfurly Shield win over North Harbour<br />

at FMG Stadium Waikato. This shield<br />

defence was the 100th Ranfurly Shield<br />

match that Waikato has been involved in,<br />

so it was great the boys were able to mark<br />

the occasion with a good result.<br />

The day was also a celebration of<br />

junior rugby in the province with the<br />

popular 13th grade final (won by Kihikihi<br />

29-10 over Hamilton Marist) followed<br />

by the annual Junior Rugby March Past.<br />

It was awesome to see all of our clubs<br />

represented and in the stands to watch<br />

the main game.<br />

The Harbour win came after a tough<br />

first up loss to Tasman in Blenheim, but<br />

the narrow defeat was not a bad effort<br />

against one of the better teams in the<br />

competition over the last few years. The<br />

Waikato team have shown they are keen<br />

to play a positive brand of rugby so the<br />

rest of the season looks promising for<br />

Mooloo fans.<br />

The Waikato Women’s team, competing<br />

in the newly named Farah Palmer<br />

Cup, are four games into their season.<br />

They started with a loss to Counties<br />

Manukau but bounced back to beat North<br />

Harbour the following week.<br />

A narrow loss away to Wellington in<br />

Week 3 was another setback but again the<br />

girls responded well to win comfortably<br />

against Bay of Plenty. With two games<br />

remaining they are still right in contention<br />

to make the top four.<br />

Waikato Development, the feeder team<br />

to the Mitre 10 Cup, started with a 24-21<br />

win over Auckland Colts and followed<br />

that up with a narrow loss to Counties<br />

Manukau.<br />

The Waikato Juniors (Under 19) are<br />

off to a strong start with a big 40-12 win<br />

over Counties Manukau followed by a<br />

hard fought 15-3 win over Taranaki. The<br />

team is now well placed to earn a good<br />

seeding for the Jock Hobbs Memorial National<br />

U19 Tournament which is coming<br />

up in Taupo in mid-<strong>September</strong>.<br />

Waikato Under 16s also got their campaign<br />

underway with a solid win, beating<br />

neighbours King Country 38-0.<br />

And finally, the Waikato Roller Mills<br />

(Primary Schools) has started their<br />

pre-season with a bang, comfortably<br />

beating Taranaki and a Hamilton Boys'<br />

High U55kg side in pre-season, and are<br />

looking sharp ahead of their tournament<br />

in late <strong>September</strong>.<br />

The next couple of months promises<br />

to deliver plenty of action for all of our<br />

teams in red, yellow and black, and we<br />

would love to have your support at as<br />

many games as possible.<br />

To keep up-to-date with the<br />

Waikato Mitre 10 Cup team check out<br />

www.mooloo.co.nz<br />

And for draws and results of our other<br />

rep teams go to www.mooloocommunityrugby.co.nz<br />

•<br />


Waikato Mitre 10<br />

Cup squad <strong>2016</strong><br />



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28 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Sideline concussion<br />

checklist<br />

Concussion can occur when a player receives an impact<br />

to the head or body that causes the brain to shake inside<br />

the skull. If a player is knocked out or loses consciousness<br />

they have obviously sustained a concussion, but it is<br />

important to remember that a person can be concussed<br />

without losing consciousness.<br />


The Sideline Concussion Checklist is<br />

an essential tool to use to determine<br />

signs and symptoms of concussion.<br />

Recognising the symptoms<br />

If a player appears stunned, dazed or<br />

confused after an impact ask some of the<br />

following questions to check if the player<br />

is aware of their surroundings and that<br />

their memory is working correctly.<br />

– What ground are we at?<br />

– Which team are we playing today?<br />

– Who are you marking?<br />

– Which half is it?<br />

– What is the score of the game?<br />

If they answer any of the questions<br />

incorrectly, or are very slow to respond,<br />

it indicates that they have probably<br />

sustained a concussion and should not<br />

continue to play.<br />

Watch for unsteadiness when they<br />

stand up or poor balance and co-ordination<br />

as these are also signs of concussion.<br />

Players may also complain of other<br />

symptoms such as blurred or double<br />

vision, ringing in their ears, sensitivity to<br />

light and noise.<br />

They may experience nausea or<br />

vomiting, a headache or feel extremely<br />

tired or become irritable. If any of these<br />

symptoms are present a player should not<br />

return to play.<br />

Remove from play<br />

Players who are concussed are often<br />

unaware of their symptoms and may<br />

want to continue playing.- they usually<br />

do! It is imperative that the coach/referee<br />

takes responsibility for the player’s<br />

well-being, assess the player and make<br />

an informed choice about whether the<br />

player should return to play or not – if<br />

any doubt the player must be removed<br />

from play.<br />

Even if there are no immediate symptoms<br />

of concussion these can show up<br />

later, so it is important to keep a close<br />

eye on the player. Ensure the player<br />

is regularly checked and not left alone<br />

during the first four hours after injury.<br />

Make sure the player has a ‘buddy’<br />

who will make sure they are not left alone<br />

for the first four hours and get the player<br />

home safely for someone (parent/guardian<br />

etc) to monitor.<br />

Give the concussion advice slip (from<br />

the concussion checklist) to the player<br />

and their guardian so everyone knows<br />

what to watch for over the first 24 - 48<br />

hours.<br />

Concussed players must get urgent<br />

medical treatment if they show signs of:<br />

– Worsening headache<br />

– Increased drowsiness or can’t be<br />

woken up<br />

– Vomiting<br />

– Increased confusion or agitation<br />

– Weakness in any limbs<br />

– Slurred speech<br />

– Loss of consciousness or seizure<br />

Return to play<br />

Players should not return to sport until<br />

symptom free and medically cleared.<br />

World Rugby’s mandatory stand down<br />

period is for a minimum three weeks (23<br />

days for players aged 19 and under). If a<br />

player returns too soon, while symptoms<br />

are still present, it will slow recovery and<br />

put them at risk of further concussions.<br />

If a player sustains a second concussion<br />

before the previous one has fully<br />

resolved the impact will be more severe<br />

and can in some instances be fatal.<br />

Check out New Zealand Rugby and<br />

ACC’s Graduated Return to Play Poster. •<br />

For more information, visit nzrugby.co.nz<br />

or communityrugby.co.nz<br />


Rehab stage<br />

1<br />

2<br />

3<br />

4<br />

5<br />

Complete mental and physical rest until<br />

symptoms have cleared.<br />

Once symptom-free, light aerobic exercise,<br />

such as walking or stationary cycling.<br />

Rugby-specific exercise, such as running or<br />

ballhandling activities only if symptom-free.<br />

NO head impact activities.<br />

Non-contact training drills until medical<br />

clearance given and only if symptom-free.<br />

Once medical clearance has been given, full<br />

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6 Return to play.<br />

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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 29

Maximising your<br />

warm-up time<br />

For a number of reasons - inflexibility, disuse (sitting for much<br />

of the day), prior injury, and irregular movement - some<br />

muscles have simply lost stimulation. Notorious for doing so<br />

are muscles such as the gluteals, lats, deep abdominals, and<br />

other core stabilisers.<br />

Medimaging is now<br />

united with our five<br />

other regions as<br />

This is much more than a name change. Through this union<br />

we offer greater resources, more collective experience, a<br />

stronger network and more timely service.<br />

We are still 100% NZ doctor owned and managed. Your local<br />

radiologists and team are the same, just part of a bigger<br />

more connected organisation.<br />

Being part of a connected organisation means no matter<br />

where you live, you have access to even better quality care.<br />

Find out more at pacificradiology.com<br />


Pembroke Von Tempsky Avalon Cambridge<br />

35 Pembroke Street 21 Von Tempsky Street 6 Avalon Drive 14 Dick Street<br />

07 834 0000 07 834 3530 07 847 5753 07 823 1090<br />

PO Box 163, Hamilton 3240<br />

hamilton@pacificradiology.com<br />

The relative laziness of these muscles<br />

means that other muscles — namely<br />

your quads, lower back and traps<br />

— take over as a result, reducing the<br />

efficiency of the exercise, reinforcing poor<br />

movement patterns and putting you at<br />

risk for injury.<br />

Ultimately, the impediment of subpar,<br />

or insufficient activation, results in<br />

a less than ideal performance, and likely,<br />

frustration.<br />

Pre-activating the muscles you’re<br />

trying to work (or the muscles that you<br />

know are responsible for creating the<br />

movement you are about to perform) with<br />

a specific movement will fire-up your<br />

nervous system — specific components<br />

of your nervous system — and get you on<br />

the road to the results you’re after.<br />

While ‘moving’ is the key to an effective<br />

PAP strategy, it is perhaps more<br />

important to ensure that you are engaging<br />

your mind. Wiring the brain-muscle<br />

circuit takes mental effort (especially<br />

after years of frayed circuitry), and so<br />

switching the brain off during exercise is<br />

far from ideal.<br />

Research has shown that deliberately<br />

focusing on a muscle and/or visualising<br />

it shortening can improve activation, and<br />

subsequent goals of improving muscular<br />

size, tone and endurance etc. are far less<br />

problematic to achieve.<br />

For example, if you concentrate hard<br />

on your gluteal group when doing a<br />

one-legged hip lift, you are more likely to<br />

replicate this strategy when performing a<br />

deadlift, or a squat.<br />

At the very least, when preparing for<br />

squatting (or deadlifting) using a gluteal<br />

activation exercise like a hip lift, you will<br />

have some sensation in the areas responsible<br />

for creating that movement, and this<br />

can only be beneficial.<br />

This neuromuscular rewiring — enhancing<br />

the brain to muscle connection—<br />

will eventually become a sub-conscious<br />

pattern. Until such time, repetitive<br />

practise is key.<br />

Using the canonical 10,000 rep principle,<br />

it stands to reason that for any<br />

alteration in muscular recruitment to<br />


Shaun Paterson is a strength and<br />

conditioning tutor for the Centre<br />

for Sports Science and Human<br />

Performance at Wintec. He also works<br />

as for both High Performance Sport<br />

NZ and Pathway to Podium as a<br />

Strength and Conditioning Specialist.<br />

Shaun is a current PhD candidate.<br />

occur, significant time, and energy must<br />

be expended in ‘training’.<br />

In essence, the process of pre-activation<br />

serves to make movement ‘precise’<br />

– both in quality, and in quantity - and<br />

less injudicious.<br />

The challenge with pre-activation is<br />

to fire-up and utilise the right muscles<br />

without unnecessarily fatiguing them –<br />

this would be counterproductive.<br />

In order to prepare the neuromuscular<br />

system to turn on those muscles without<br />

‘burning them out’, pre-activation exercises<br />

have to be done either at a light to<br />

moderate intensity or at a high intensity<br />

for just a few reps.<br />

With this in mind, my encouragement<br />

for you, in whatever capacity this seems<br />

reasonable, is that you start to explore<br />

what muscles are responsible for the<br />

movements you readily engage in.<br />

If it’s kayaking, for example, then<br />

perhaps a little research into kayak force<br />

production, and associated musculature,<br />

would be helpful in getting you started on<br />

the right PAP routine. •<br />

30 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Men’s health tips<br />

This month is Blue <strong>September</strong><br />

and with it comes an important<br />

message; time for the men<br />

in our lives to take a health<br />

check. So whether it is your<br />

father, brother, son or friend,<br />

encourage the men you<br />

know to use the Blue<br />

<strong>September</strong> message as<br />

a springboard for overall<br />

health and wellbeing; not only<br />

for prostate health, but their<br />

health in general.<br />

Sometimes men tend to ignore their own<br />

health vulnerability, so it’s time for a<br />

refresher on committing some effort to<br />

preventative measures.<br />

· Eat more fruit and vegetables. Tomatoes,<br />

watermelons, pink grapefruits, guava and<br />

papaya contain lycopene, a powerful<br />

antioxidant. Cruciferous<br />

vegetables such as broccoli,<br />

cauliflower, cabbage, brussels<br />

sprouts, bok choy and kale also<br />

are good choices.<br />

· Let your doctor know if you have<br />

a family history of prostate cancer.<br />

Having a father or brother with prostate cancer<br />

more than doubles a man’s risk of developing<br />

this disease.<br />

· Include more soy in your diet from sources such as<br />

tofu, soy nuts or soy flour or powders.<br />

· Don’t smoke.<br />

· Eat more selenium-rich foods such as wheat germ,<br />

tuna, herring and other seafood and shellfish, beef<br />

liver, kidney, eggs, sunflower and sesame seeds,<br />

cashews, mushrooms, garlic and onions. Selenium<br />

reduces risk of prostate cancer.<br />

· Get a PSA blood test and digital rectal exam<br />

annually, beginning at age 50. Men at high risk,<br />

such as African American men or men with a<br />

strong family history of prostate cancer should<br />

begin testing at age 45.<br />

These are all very important – and should be<br />

upheld every day of every month of every year.<br />

But there are many signs that the body needs<br />

more support. Placing emphasis on maintaining a<br />

healthy lifestyle can help our bodies be less likely<br />

to have problems with genetic or lifestyle-based<br />

diseases.<br />

One key is to minimise inflammation, which<br />

comes about through the body’s need to bring<br />

more ‘circulation’ to an injured or diseased area.<br />

I place circulation in apostrophes as circulation<br />

is source of energy and nutrition and used for<br />

the removal of toxins and disease. Nerves and<br />

lymphatics have as important a part to play as the<br />

circulation.<br />

Inflammation can come about due to an area<br />

of weakened structure. It can be acute through<br />

injury, or chronic through long-term deterioration<br />

or long-term injury.<br />

I liken it to an ox bow curve in a stream. A little<br />

blockage occurs which stops the full flow of the<br />

stream to be able to cleanse that area. This leads<br />

to more build up and over time the stream finds a<br />

new way and flows around the area.<br />

If our ‘circulation’ cannot cleanse/nurture/rejuvenate<br />

an area – inflammation and pain will set<br />

in, including physical deterioration. In your gut or<br />

organs this leads to poor assimilation of nutrients<br />

and removal of toxins leading to an ever-increasing<br />

deterioration.<br />

Early symptoms can be noted by the daily<br />

signs of your body, a new symptom or a change in<br />

pattern of the old weakness you have always had.<br />



Monica van de Weerd is a well respected<br />

Waikato based beauty therapist and<br />

aromatherapist, with an impressive<br />

knowledge of natural health and wellbeing.<br />

She and husband Frans (a qualified<br />

physiotherapist, homoeopath, craniosacral<br />

therapist and bowen therapist) are committed<br />

to living a naturally healthy lifestyle.<br />

www.naturallyhealthy.co.nz<br />

Also digestive bloating, changes in stools, a pain<br />

or discomfort you had not noticed before.<br />

Your cells are full of cellulite, your energy levels<br />

are low, your immunity is never quite getting on<br />

top of symptoms, and wounds not healing correctly.<br />

Listen to your body and act on those symptoms.<br />

There are also times when there are no symptoms<br />

- but for those of us who do have them – you need<br />

to act.<br />

Natural Health works when applied correctly<br />

with the right information. Your wellbeing is the<br />

basis to everything you can do and be. Act now<br />

by getting more information. Talk to your trusted<br />

local health store or health practitioner. Do not<br />

allow them to sell you an A-Z of products through<br />

fear. Get the right advice and support so you can<br />

make choices. Results should be seen and felt.<br />

Ask what results you should see or feel. Natural<br />

Health works beside your diet and lifestyle. Make a<br />

change to be healthier for best prevention today. •<br />

Cambridge prostate<br />

cancer support group<br />

brings guys together<br />

Kiwi men are under seige. Prostate cancer remains the<br />

most common form of cancer for New Zealand men and<br />

accounts for 3000 diagnoses and 600 deaths annually – one<br />

in 10 Kiwi men will develop prostate cancer in their lifetime<br />

and too many are dying by leaving their check-ups until it is<br />

too late.<br />

Cambridge local Graeme Montgomery, 67 years old, was<br />

diagnosed with prostate cancer in October 2015 and underwent<br />

surgery in December 2015, an experience which has<br />

motivated him to start a support group in his community.<br />

“While on holiday at the beach with my family following<br />

surgery I had the idea to figure out a way that men in my area<br />

could get together,” says Graeme. “Having people to share<br />

your experiences with is so important.”<br />

Up to 10 local men, and occasssionally wives or partners<br />

as well, come together to catch up over a beer or a meal every<br />

two months thanks to Graeme’s initiatives.<br />

Aside from a sense of cammeraderie and providing an<br />

understanding environment to open up, Graeme says the biggest<br />

benefit is the opportunity to talk to guys who have been<br />

through the diagnosis and treatment process.<br />

“Being able to share how you are going, where you are at<br />

and get feedback on treatment options undertaken by other<br />

guys, is hugely important and we find that blokes who might<br />

be a bit shy really open up.”<br />

Having lost his own father to prostate cancer aged 69,<br />

Graeme had an annual ‘WOF’ check for the past 10 years, a<br />

critical action for men who have in the past had males in their<br />

family diagnosed with prostate cancer.<br />

Graeme Woodside, Prostate Cancer Foundation CEO, says<br />

too many men are dying when a simple test can save lives.<br />

“Enough is enough. In <strong>2016</strong> it’s time for Kiwi men to take<br />

more responsibility for their prostate health, starting from<br />

the time they turn 40, especially if there is family history of<br />

this disease and a simple blood test is all it takes to start the<br />

testing process.”<br />

Blue <strong>September</strong> is having a shake-up this year and<br />

challenging New Zealanders to face their fears –there are a<br />

million experiences more terrifying than getting a prostate<br />

check up.<br />

From funding groundbreaking research to hosting support<br />

groups nationwide, every dollar counts this Blue <strong>September</strong>.<br />

Go to www.faceyourfear.org.nz to find out how you can face<br />

your fear, see some famous Kiwis facing their fears and donate<br />

to the Prostate Cancer Foundation. •<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 31

Nuts make<br />

you fat?<br />

What a big<br />

fat myth...<br />

The idea that nuts make<br />

people overweight is one<br />

of those urban myths which<br />

doesn’t go away. According<br />

to recent research the reality<br />

is quite the opposite – nut<br />

eaters are more likely to<br />

weigh less.<br />

A<br />

recent literature review Nuts &<br />

the Big Fat Myth, released by Nuts<br />

for Life in Australia, [1] busts the<br />

misconception that the high fat content<br />

of nuts could lead to weight gain. The<br />

review says that people can eat nuts even<br />

if they’re worried about their waistline. In<br />

fact, eating nuts should be encouraged.<br />

The report explains that nut eaters<br />

absorb less fat as the fibrous walls in nuts<br />

help stop the body from absorbing up to<br />

20 percent of the fat in nuts. The high<br />

amount of protein, fibre and unsaturated<br />

fats in nuts works hard to suppress hunger<br />

and if they are snacked on regularly,<br />

people are likely to feel fuller for longer.<br />

[1]<br />

Nuts also send satiety signals to the<br />

brain and regular consumption boosts<br />

resting metabolic rates by 5-10 percent.<br />

“This report is great news for Kiwis as<br />

we could definitely consume more nuts,”<br />

says New Zealand Nutrition Foundation<br />

dietitian Sarah Hanrahan.<br />

“If you take a local example like Prolife<br />

Foods, New Zealand’s largest importer<br />

of nuts, they estimate Kiwis consume<br />

less than 5g of nuts per day. It’s evident<br />

we need to work harder to dispel the fat<br />

myth and focus on how beneficial they<br />

are for our diet.”<br />

Nuts for Life dietitian, Lisa Yates, says<br />

that as well as the positive impacts to<br />

weight management, Nuts & the Big Fat<br />

Myth has highlighted those people who<br />

eat 30g or a handful of nuts each day<br />

tend to have a lower body mass index<br />

(BMI), better diet quality and less chance<br />

of acquiring heart disease compared with<br />

those that don’t eat them. {2}<br />

“So believe what the dietitians are<br />

telling you when they say low fat diets are<br />

out and diets full of healthy fats are in,”<br />

she says.<br />

The New Zealand Nutrition Foundation<br />

agrees: “Nuts are nutrition-packed<br />

powerhouses. It is important that people<br />

understand the difference between good<br />

and bad fats so they know that healthyfat<br />

plant foods such as nuts are good<br />

for them, rather than thinking they are<br />

bad because you will gain weight,” says<br />

Sarah.<br />

“While nuts are high in calories, we<br />

don’t absorb all those calories as up to<br />

15 percent of the energy in nuts may be<br />

excreted. Their benefits such as keeping<br />

you feeling fuller for longer outweigh the<br />

risk of gaining weight.<br />

“When we take a look at the current<br />

obesity epidemic we know it’s not down<br />

to nuts,” Sarah adds.<br />

The 2014/15 New Zealand Health survey<br />

states that nearly 31 percent of Kiwi<br />

adults and 11 percent of children aged<br />

2-14 years were obese.<br />

“The rise in obesity can be attributed<br />

to poor food choices and a lack of exercise<br />

so it’s essential we encourage New Zealanders<br />

to base their diets on wholefoods<br />

that are full of nutrients.”<br />

“There’s no denying it - a handful of<br />

nuts is much better for you than handful<br />

of potato chips.”<br />

With almost 250,000 Kiwis living with<br />

Type 2 diabetes, weight management is a<br />

crucial factor to manage the disease. Nuts<br />

cause a low glycaemic index effect when<br />

they’re eaten with carbohydrate rich<br />

foods, which means people with diabetes<br />

don’t get hungry as quickly as their blood<br />

glucose is stabilised.<br />

Diets high in saturated and trans fats<br />

have been linked to an increased risk of<br />

insulin resistance. Insulin resistance leads<br />

to weight gain, however, when 30g of<br />

nuts are eaten in a daily Mediterranean<br />

diet, fasting insulin and insulin resistance<br />

are reduced, resulting in a positive impact<br />

on blood glucose and cholesterol, and<br />

proving that nuts are an excellent addition<br />

to your diet for managing weight. [2]<br />

The nutritional cocktail nuts provide,<br />

including healthy fats, plant omega-3s<br />

and sterols, fibre, antioxidants, vitamins<br />

and minerals, means if Kiwis enjoy a<br />

handful of nuts (30g) a day, they will be<br />

equipped with the nutrients to contribute<br />

to a healthy heart, lowered cholesterol<br />

and a reduced risk of coronary heart<br />

disease.<br />

Kiwis can celebrate their love for nuts on<br />

National Nut Day on Tuesday October 18.<br />

For more information on nuts and recipe<br />

ideas visit www.alisonspantry.co.nz or<br />

www.motherearth.co.nz.<br />

For more information on nuts and weight<br />

management visit www.nutsforlife.com.au •<br />

Reference:<br />

[1] Nuts & the Big Fat Myth: The positive role for nuts<br />

in weight management. <strong>2016</strong>. [2] Nuts and weight<br />

management. Nuts for Life <strong>2016</strong>, www.nutsforlife.com.au<br />

Nuts and weight facts: how do<br />

nuts help manage weight?<br />

- Satisfying hunger and reducing<br />

appetite<br />

- Fewer kilojoules absorbed<br />

- Increased energy expenditure<br />

- Low glycaemic index effect<br />

- Improving insulin sensitivity<br />

- For all of these reasons, and<br />

their positive impact on blood<br />

cholesterol, nuts are an excellent<br />

addition to a healthy eating<br />

pattern for managing weight<br />

Use your nut<br />

·Raw nuts are best with the skin<br />

on as most of antioxidants and<br />


Go nuts for health!<br />

It’s a well-known fact that nuts are<br />

not only delicious but nutritious.<br />

Returning for the fifth year on<br />

October 18, National Nut Day is<br />

about celebrating the multiple<br />

health benefits of the wholesome<br />

and delicious nut.<br />

To celebrate, we have 10<br />

delicious Mother Earth Deluxe<br />

mix packs to give away (worth<br />

$32) – each with their own unique<br />

health story.<br />

For further information, check out<br />

www.motherearth.co.nz.<br />

#NationalNutDayNZ<br />

phytochemicals are located on the<br />

outer soft shell.<br />

· Nuts are a great source of fibre,<br />

particularly with the skins left on.<br />

· Nuts are one of the few plant<br />

sources of omega-3 and as a plant<br />

food, they are naturally free of<br />

dietary cholesterol.<br />

· To keep nuts in the best<br />

condition, store them in an airtight<br />

container in the refrigerator or<br />

freezer. Nuts can be refrigerated<br />

up to four months and frozen up to<br />

six months.<br />

· Nuts have their own day!<br />

Celebrate the multiple benefits of<br />

the wholesome and delicious nut<br />

on National Nut Day – October 18,<br />

<strong>2016</strong>.<br />

To enter, email your name and<br />

contact details, with Nut Day in the<br />

subject line, to win@fitnessjournal.<br />

co.nz or enter at fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />

32 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />

www.fitnessjournal.co.nz<br />

Reference: Nuts for Life <strong>2016</strong>

Ancient grain<br />

on the rise<br />

Hailed as the ‘next quinoa’ sorghum is an exciting ancient<br />

grain that is making a comeback globally thanks to its<br />

versatility, nutrient content and gluten-free properties.<br />

Sorghum originates from northeast<br />

Africa and is packed with nourishing<br />

plant-based goodness, including<br />

protein, fibre and minerals like phosphorus,<br />

potassium, calcium and iron. It is<br />

also is high in antioxidants.<br />

The nutty flavour and slightly chewy<br />

texture makes Sorghum a very versatile<br />

grain that doesn’t lose its shape or go<br />

“gluggy”. It can be used as an alternative<br />

to Israeli couscous, rice, buckwheat,<br />

quinoa, pasta or any other staple.<br />

Sorghum can be added to a wide range<br />

of cooking such as soups, stews, risottos<br />

or slow cooker meals, and once cooked,<br />

can be kept in the fridge for a nourishing<br />

addition to salads and snacks.<br />

Managing director of Ceres Organics,<br />

Noel Josephson says that conscious<br />

eaters are always looking for protein and<br />

fibre-rich alternatives to refined carbohydrates.<br />

“Sorghum is one of the most nutrient-dense<br />

grains and is also gluten free.<br />

We are also happy to report that Ceres<br />

Organics Sorghum carries the Coeliac Society’s<br />

crossed-grain certification,” says<br />

Mr Josephson.” •<br />

Celebration of Waikato<br />

cheese makers and brewers<br />

While October is well known around the world for<br />

its celebration of beer (Oktoberfest anyone?), closer<br />

to home there’s a far more flavourful reason to<br />

celebrate October – it is also NZ Cheese Month.<br />

With Waikato proudly being home<br />

to several award winning cheese<br />

makers and exciting craft brewers,<br />

it is time to celebrate these artisan<br />

producers.<br />

At the forefront of promoting<br />

local food producers and hospitality<br />

industries, Waikato Food Inc is<br />

bringing local brewers and cheese<br />

makers together for <strong>2016</strong> Ferment<br />

Fest, an inaugural event to be held<br />

at SkyCity Hamilton on Saturday<br />

October 1.<br />

Chairperson Vicki Ravlich-Horan<br />

says this free event is just the start.<br />

“We hope it will grow to be an<br />

annual fixture on the calendar and<br />

grow each year,” she says.<br />

Cheese maker Sue Arthur from<br />

Over the Moon Dairy says “we are<br />

really excited to be working together<br />

with the Waikato artisan beer<br />

industry because cheese is good with<br />

all kinds of drinks, not just wine!”<br />

Visitors are invited to meet people<br />

behind the tasty Waikato creations,<br />

and to taste and talk to local cheese<br />

makers and brewers.<br />

“It’s an opportunity to learn<br />

something about the two crafts,<br />

while also gaining an appreciation<br />

of what talent we have here in the<br />

Waikato,” says Vicki.<br />

“This event couldn’t have<br />

happened without the generous<br />

support of SkyCity, who have provided<br />

not only the venue but taken care of<br />

the ever increasing licensing headache<br />

such events entail.”<br />

Waikato Food Inc is a not for<br />

profit member based organisation<br />

with two goals; promoting and<br />

growing food and hospitality<br />

businesses in the Waikato.<br />

<strong>2016</strong> FERMENT FEST<br />

Saturday October 1, 11am – 5pm<br />

SkyCity Atrium, Hamilton<br />

Entry – FREE<br />

waikatofoodinc.com/fermentfest<br />

Sorghum with garlicky beans and miso dressing<br />

Dairy-free, egg-free, gluten-free, vegan.<br />

Ready in 60 minutes | serves 4<br />



1 cup organic sorghum<br />

3 cups water<br />

¼ teaspoon salt<br />

2 bunches green beans, ends trimmed<br />

1 tablespoon organic olive oil, extra virgin coldpressed<br />

1/2 teaspoon organic sesame oil, toasted<br />

2 cloves garlic, minced<br />

3 tablespoons organic sesame seeds, unhulled<br />

Greens like arugula, kale or spinach to serve<br />


2 tablespoons lemon juice<br />

1 tablespoon organic cashew butter<br />

1 teaspoon Natto miso (Japanese chutney)<br />

1 teaspoon organic maple syrup<br />

1 clove garlic, finely grated<br />

sea salt and ground black pepper, to taste<br />

2 tablespoons organic olive oil, extra virgin<br />

cold-pressed<br />

METHOD<br />

– Preheat oven to 200˚C.<br />

– Rinse sorghum and place in a pot with water<br />

and sea salt. Bring to the boil, then simmer until<br />

sorghum is tender but still chewy, about 50-60<br />

minutes. Drain and set aside.<br />

– Place beans in large bowl and toss through<br />

the oils and garlic. Arrange beans on baking<br />

sheet and sprinkle with sesame seeds and<br />

season. Place in oven for 10-15 minutes or until<br />

your beans are a little crispy.<br />

– Next make your dressing. Combine all dressing<br />

ingredients in a small bowl and whisk until<br />

you have a smooth sauce. Set aside.<br />

– In a large bowl, combine beans, sorghum,<br />

and greens. Drizzle over the dressing and serve<br />

warm.<br />

Ceres.co.nz<br />


Give sorghum the taste test<br />

yourself, with one of three<br />

prize packs of Ceres Organics<br />

Sorghum to be won.<br />

To enter, email your name<br />

and contact details, with<br />

SORGHUM in the subject line,<br />

to win@fitnessjournal.co.nz or<br />

enter at fitnessjournal.co.nz<br />

Entries close <strong>September</strong> 30,<br />

<strong>2016</strong>.<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 33

Eat<br />

The best places<br />

to eat in Waikato<br />

This month's recipe<br />

Cafe Irresistiblue<br />

Cafe Irresistiblue at Monavale Blueberries is a unique<br />

orchard cafe situated in the heart of Waikato. Set<br />

among New Zealand’s largest certified organic<br />

blueberry orchard, the cafe has amazing views over<br />

the orchard towards the mountains beyond.<br />

Open every day from 9am - 4.30pm, with high ceilings<br />

and a rustic, country feel, the cafe is a great place to<br />

visit, relax and enjoy a cup of organic coffee and a<br />

delicious fresh meal incorporating an enticing palate<br />

of local flavours.<br />

The on-site orchard shop offers delicious fresh and<br />

frozen organic blueberries and other organic blueberry<br />

products, including juices, jam, spreads, chutney,<br />

salad dressing and sauces. The café can also be<br />

booked for special functions, day or evening.<br />

Treat yourself to the Cafe Irresistiblue blueberry pie,<br />

packed full of blueberries and is delicious. Can be<br />

made as one large pie or put into 4-5 smaller dishes<br />

(try making heart-shaped ones for Valentine’s Day).<br />

Blueberry Chutney<br />

500g frozen organic blueberries<br />

300g diced onions<br />

100ml white vinegar<br />

50ml of red wine<br />

40ml of organic orange juice<br />

66g grams of organic raisins<br />

70g of organic sugar<br />

1 tsp of salt<br />

1 tsp of cinnamon<br />

1 tsp of ginger<br />

½ tsp of cayenne pepper<br />

1 Tbsp oil<br />

Sautee onions until clear. Add spices.<br />

Stir over heat for 5 minutes. Add the rest of<br />

ingredients. Bring to the boil and simmer for<br />

45 minutes. Pour into persevering jars.<br />

Great served with cheese or meats.<br />

Centrally located and plenty of parking,<br />

come see us for a coffee and treat<br />

Perfect for meetings or a quick snack<br />

on the go<br />

16 Mill Street, Hamilton<br />

OPEN<br />

7.30am – 3.00pm Monday to Friday<br />

Find us on Facebook<br />

80482<br />

OPEN Monday -<br />

Saturday<br />

Order and pick up<br />

available Monday – Friday<br />

With our salads in hot demand, we are now<br />

offering a convenient phone ordering system to<br />

pre-order and pick up your favourite menu items!<br />

www.fastlane.kiwi<br />

800 Victoria Street, Hamilton 3204 | 07 839 0886<br />





80199<br />

A country café in the heart of the Waikato<br />

3 ulster st, hamilton<br />

open 7am - 3.30pm monday - sunday<br />

Open 7 days, 9am - 4.30pm (Functions also available)<br />

156 Turkington Road, Monavale, Cambridge<br />

Signposted from the Cambridge - Te Awamutu Road<br />

07 834 3501 • cafe@monavaleblueberries.co.nz<br />

www.cafeirresistiblue.co.nz<br />

34 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />

20385<br />

contact us now<br />

phone: 07 838 2045<br />

southernspicenz@gmail.com<br />

www.plus91cafe.co.nz<br />

find us on facebook at<br />

www.facebook.com/plus91cafe<br />

20284<br />


Schools encouraged to promote active lifestyles<br />

Waikato schools are among those invited to participate<br />

in the AIA Healthy Kids Challenge; using leading New<br />

Zealand athletes to inspire, motivate and educate primary<br />

school children and their parents to lead healthier lives.<br />

International rugby winger Cory Jane is<br />

getting behind the Challenge, launched<br />

by AIA Insurance New Zealand. The<br />

five-week programme aims to inspire<br />

15,000 primary school children to be<br />

active and eat well – all while having fun<br />

and learning.<br />

As part of the programme, each child<br />

receives a free pedometer to count the<br />

number of steps they take every day; each<br />

child also gets to create their own unique<br />

avatar. The programme records the daily<br />

average steps of each class, giving them<br />

the opportunity to win prizes, including<br />

AIA sports grants and Huawei tablets for<br />

their school.<br />

The children’s journey will be captured<br />

in a virtual online world showing the progress<br />

of their avatars as they work together<br />

to unlock new destinations. As children<br />

complete each leg, they’re shown an animated<br />

video of their avatar exploring each<br />

new place with Cory and other NZ sporting<br />

stars. They learn about the history and<br />

culture of the countries they ‘visit’, and get<br />

health tips along the way around.<br />

“Learning about the benefits of exercise<br />

and a healthy diet, and being supported<br />

to achieve this, will set children<br />

on the right path. I’m excited to lend my<br />

support to this programme which aims<br />

to seed these important messages at an<br />

early age,” says Cory.<br />

“The AIA Healthy Kids Challenge<br />

rolls exercise and education into one fun<br />

programme; it’s a great way to motivate<br />

kids. Wearing a pedometer will give them<br />

another reason to get moving and rack<br />

up some clicks.”<br />

“The children’s journey<br />

will be captured in a<br />

virtual online world<br />

showing the progress<br />

of their avatars as they<br />

work together to unlock<br />

new destinations.”<br />

Parents can become involved too by<br />

getting active with their kids, says Cory,<br />

father to four young children.<br />

Parents are encouraged to use the<br />

website or download the challenge app<br />

and track their own steps and get active<br />

as a family. The more parents involved<br />

with each participating class, the more<br />

chances the class has to win great prizes.<br />

And parents can also win prizes as well.<br />

“We want to encourage Kiwi primary<br />

school kids and their families to improve<br />

their general health and wellness,” says<br />

AIA New Zealand head of marketing and<br />

communications David Savidan.<br />

“The AIA Healthy Kids Challenge harnesses<br />

digital technology, which is often<br />

seen as a barrier to a healthy lifestyle.”<br />

AIA’s recent Healthy Living Index<br />

concluded that unless there is a concerted<br />

effort by parents and schools to promote<br />

exercise and restrict screen time,<br />

there will be significant challenges to the<br />

younger generation leading healthier lives.<br />

“The AIA Healthy Kids Challenge is part<br />

of our aim to improve health outcomes for<br />

every Kiwi, and what better place to start<br />

than with our kids,” says Mr Savidan.<br />

The AIA Healthy Kids Challenge is<br />

based on a programme piloted in Australia,<br />

where teachers noted that participating<br />

students were more motivated to<br />

be physically active while the programme<br />

was underway.<br />

Registrations for the AIA Healthy Kids<br />

Challenge are now open, but places are<br />

limited. The programme will get underway<br />

on October 26. •<br />

· Registrations for the free AIA<br />

Healthy Kids Challenge are open<br />

at www.healthykids.kiwi<br />

· Entries are limited to the first<br />

15,000 primary school students<br />

and each student receives a free<br />

pedometer, and can create their<br />

own individual avatar<br />

· Parents can enter too, monitoring<br />

their activity with their smart phone<br />

via the AIA Healthy Kids Challenge<br />

App and logging activity online<br />

· Sporting and equipment grants<br />

and 50 Huawei Tablets to be won<br />

· The five-week programme begins<br />

on October 26<br />

Is dieting the answer?<br />

For those who want to shift a few kilos for health, or who<br />

want to make sure they get the right food to keep up<br />

energy levels, it can seem like there are so many conflicting<br />

opinions and advice that it’s tough to know what’s right.<br />

We do need to be taking care of<br />

what we eat. Despite all the<br />

advances in health and science<br />

that should be helping us live a longer<br />

and healthier life, we are facing a future<br />

where many of us have a shortened life<br />

due to unhealthy food choices, and lack of<br />

regular physical activity.<br />

Many people try and improve their<br />

diet by investing time and money in food<br />

plans, quick fix diets and ‘detox’ plans<br />

that promise results for little effort.<br />

While their intentions are well meaning,<br />

if health is the aim, then a balanced<br />

sensible approach, and advice from a professional<br />

rather than from an advertisement<br />

is more likely to provide the health<br />

results you want.<br />

Sugar<br />

If you have taken on board the many<br />

health messages, and want to consume<br />

less sugar, well done. There is no shortage<br />

of research that will confirm that reducing<br />

the amount of sugar, and thus the<br />

amount of processed food will contribute<br />

to your health.<br />

When it comes to sugar the less we<br />

consume the better. For some this may<br />

mean a complete removal from their diet,<br />

and for others a reduction. It is important<br />

to note that sugar provides calories but<br />

has no nutritional benefit, so there is no<br />

health benefit in consuming it. It’s just<br />

about taste and convenience.<br />

Real food or supplements?<br />

No one chemical, food or supplement is<br />

going to make you healthier. In fact, it’s<br />

our reliance on processed food that is<br />

causing much of the damage. Real food,<br />

in as close to its natural form is going to<br />

have better health results than anything<br />

out of a packet or fast-food outlet.<br />

Combine plenty of unprocessed food in a<br />

balanced diet with treats kept to a minimum,<br />

with regular exercise to help you<br />

maintain a healthy weight.<br />

Too much fat?<br />

This is an area that seems to have<br />

completely conflicting information<br />

depending on who you speak with. The<br />

area around animal versus vegetable<br />

fats is full of debate at the moment, and<br />

continuing research is giving us more<br />

information.<br />

Too much fat is not good for us, and<br />

regardless of its source, should not be<br />

over consumed as too much of any food,<br />

be it ‘good’ or ‘bad’, is not the best option<br />

for our health.<br />

Many processed foods contain high<br />

quantities of fat without much nutritional<br />

value, so a diet full of whole foods is<br />

going to better for you.<br />

It’s going to take some effort<br />

With the huge volume of unhealthy but<br />

cheap and readily available foods on<br />

offer, and the increasing demands on<br />

our time, any change of lifestyle is going<br />

to be some work. Time and effort spent<br />

preparing healthy meals and taking time<br />

out to get active may be a challenge in the<br />

short term, but the long-term gains will<br />

be worth it. The added benefit of exercising<br />

is that it can improve your mood and<br />

increase your energy levels, which will<br />

make the effort worthwhile.<br />

Exercise plays an important<br />

role in health<br />

It is true that you can’t out exercise an<br />

unhealthy diet, but exercise is an important<br />

contributor to health. While the<br />

latest diet product may claim that you<br />

can lose weight effectively and maintain<br />

good health, without exercise the World<br />

Health Organisation reports that physical<br />

activity is fundamental to energy balance<br />

and health. And the NZ Ministry of Health<br />

recommends lifestyle approaches rather<br />

than single factor approaches to weight<br />

management.<br />

So instead of looking for a quick fix,<br />

look at making sure you eat a well-balanced<br />

diet, and talk to a registered exercise<br />

professional about making exercise a<br />

part of your health plan.<br />

www.reps.co.nz<br />

The NZ Register of Exercise Professionals<br />

(REPs) is an independent not-for-profit<br />

quality mark of exercise professionals and<br />

facilities. Using REPs Registered Exercise<br />

Professionals is the “warrant of fitness check”<br />

that exercise professionals and facilities<br />

meet New Zealand and internationally<br />

benchmarked standards to deliver safe<br />

exercise advice and instruction. REPs is<br />

affiliated globally to other national exercise<br />

professional registers representing more than<br />

210,000 exercise professionals through the<br />

International Confederation of Registers for<br />

Exercise Professionals (ICREPs)<br />

www.icreps.org •<br />

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 35

Have skates, will travel<br />

Limelight Dance Academy, Hamilton’s premier dance school offering specialist training<br />

in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap.<br />

Offering classes from Pre-School to Adults. Enrollments taken year round.<br />

At Limelight Dance Academy we hope to create and nurture a love of dance and help<br />

to develop healthy, happy, well rounded individuals.<br />

Does your child want to be a part of a fantastic end of year production?<br />

Enrolments now being taken for Term 3<br />

New Term 3 Classes added for Beginner Ballet, Beginner Jazz, Hip Hop and Lyrical<br />

While most teenagers dream of travelling the world<br />

sometime in their future plans, Hannah Jensen has already<br />

ticked off a significant amount of countries, thanks to her<br />

success in her sports of inline and ice hockey.<br />

As profiled in a recent issue of <strong>Fitness</strong><br />

<strong>Journal</strong>, the Hamilton teenager<br />

is enjoying continued success in<br />

both sports, and recently returned from<br />

competing in Hawaii, complete with stash<br />

of medals, trophies and championship<br />

rings from the American Athletic Union’s<br />

Inline Hockey Junior Olympics and US<br />

Adult Nationals, where she was selected<br />

as captain of the NZ 18U women’s team.<br />

The team entered an 18U grade but<br />

found itself competing in a combined<br />

grade against mostly senior women's<br />

teams, making it through to the finals in<br />

the international section against Canada<br />

senior women (the same team which won<br />

the World Champs in Italy) and finishing<br />

with an impressive silver.<br />

Hannah’s team also won gold in the<br />

club division, playing in the final against<br />

Hawaii, who managed to add some USA<br />

players from the previous tournament<br />

in an attempt to strengthen their team.<br />

While many of the Kiwi team members<br />

had never played at that level previously,<br />

they managed to hold off and defeat the<br />

strong Hawaii side.<br />

After returning to Hamilton, Hannah<br />

spent some time travelling around New<br />

Zealand in the final games of her national<br />

tournaments, this time swapping her<br />

inline skates for ice skates, as part of the<br />

NZ U18 ice hockey team.<br />

Her bags are once again packed as she<br />

leaves for Denmark this month where she<br />

will spend a gap year improving her Danish<br />

language and her ice hockey. Hannah<br />

will play for a Danish ice hockey club, but<br />

will have to travel to Germany, Sweden or<br />

another European country to play inline<br />

hockey, as they don’t play inline hockey<br />

in Denmark.<br />

Although Hannah has dual citizenship,<br />

she is committed to playing for New<br />

Zealand.<br />

The former Fraser High School head<br />

girl admits it has been tough financially<br />

to fundraise for her international competitions,<br />

but is adamant the sacrifice is<br />

worthwhile.<br />

“Playing inline and ice hockey has<br />

given me once in a lifetime opportunities<br />

and taught me valuable skills that have<br />

translated into other areas in my life.<br />

I have travelled lots of the world doing<br />

what I love and I’ve made lifelong friends<br />

– something that money cannot buy,”<br />

she says. •<br />

For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930<br />

email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz<br />

20321<br />

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“What Should I Feel?” by Warner Brown<br />

This amateur production is presented by arrangement with JOSEF WEINBERGER LTD.<br />


80279<br />

36 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />


Breathe Better <strong>September</strong><br />

How do you breathe better? Isn’t that something that we<br />

do naturally every day? Most people can’t imagine not<br />

being able to breathe properly, but for the one in six Kiwis<br />

living with a respiratory condition, this is a reality.<br />

This month, the Asthma and Respiratory<br />

Foundation NZ launches the<br />

first ever respiratory awareness<br />

month in New Zealand. Breathe Better<br />

<strong>September</strong> is a national movement for<br />

Kiwis to show their support for better<br />

breathing and healthy lungs.<br />

“More than 700,000 Kiwis have a respiratory<br />

condition, it’s the third leading<br />

cause of death and costs the country $5.5<br />

billion each year,” says Asthma and Respiratory<br />

Foundation NZ chief executive,<br />

John Wills.<br />

“But despite New Zealand having one<br />

of the highest rates of respiratory disease<br />

in the world, it is not highly profiled.”<br />

Breathe Better <strong>September</strong> encourages<br />

Kiwis to start thinking about how they<br />

can improve their respiratory health, and<br />

information will be shared throughout<br />

the month to support this. The Foundation<br />

is also calling for people to sign a<br />

photo petition to show their support for<br />

better breathing.<br />

Foundation ambassador Erin Simpson<br />

says, “It’s so easy, grab a piece of paper<br />

and a pen, write Breathe Better <strong>September</strong><br />

and send in a photo holding it up.<br />

Post it on your social media using the<br />

campaign name as the hashtag to help us<br />

raise awareness.”<br />

Breathe Better <strong>September</strong> comes nearly<br />

a year after the launch of Te Hā Ora: National<br />

Respiratory Strategy. The strategy<br />

highlights a range of respiratory conditions<br />

that are prevalent in New Zealand,<br />

and the shocking statistics showing many<br />

conditions are on the rise. The strategy<br />

sets out clear steps that all new Zealanders<br />

need to take to reduce the impact of<br />

the disease.<br />

Respiratory disease includes asthma,<br />

bronchiectasis, bronchiolitis, pneumonia,<br />

chronic obstructive pulmonary disease<br />

(COPD), lung cancer and obstructive sleep<br />

apnoea. •<br />


• Respiratory disease is New Zealand’s<br />

third most common cause of death.<br />

• Respiratory disease costs New Zealand<br />

more than $5.5 billion every year.<br />

• One in six (more than 700,000) New<br />

Zealanders live with a respiratory condition,<br />

and these rates are worsening.<br />

• Respiratory disease accounts for one<br />

in eight of all hospital stays.<br />

• More than half of the people admitted<br />

to hospital with a poverty-related<br />

condition are there because of a<br />

respiratory problem such as asthma,<br />

bronchiolitis, acute infection or<br />

pneumonia.<br />

• People living in the most deprived<br />

households are admitted to hospital<br />

for respiratory illness over three times<br />

more often than people from the<br />

wealthiest areas.<br />

• Across all age groups, hospitalisation<br />

rates are much higher for Pacific<br />

peoples (2.6 times higher) and Maori<br />

(2.1 times higher) than for other ethnic<br />

groups (Telfar Barnard et al., 2015).<br />




Marius Rademaker BM, FRCP, FRACP, DM<br />

Amanda Oakley MBChB, FRACP, DipHealInf<br />

Sarah Hill MBchB, FRACP<br />

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as a symbol of regeneration,<br />

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Stuart McNicoLL MBChB, FRACS (Plastics)<br />

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Sonya Ferguson App Medicine Nurse RCompN<br />

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Megan Lyons Laser Therapist<br />

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Melanie-Jane Rogers Tattoo Removal Specialist<br />


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

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 37

You don’t have to be great to get started, you have to start to be great.<br />

Naturally Healthy<br />

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• Frans van de Weerd:<br />

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• Naturopathy<br />

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• In store displays and education<br />

• Knowledgeable staff<br />

• Professional therapeutic<br />

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Balance Yoga offers yoga classes for all types of bodies.<br />

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38 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />






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