Fitness Journal October 2016

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WAIKATO EDITION VOLUME 3 : ISSUE 10 OCTOBER 2016 HEALTH | PERFORMANCE | WELLBEING 

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2 FITNESS JOURNAL OCTOBER 2016 

www.fitnessjournal.co.nz

From the editor 

Be an inspiration 

COMPETITION CORNER 

The word inspiration has been 

bandied about alot lately. Between 

the success of our Olympic and 

Paralympic athletes, it has been 

a roller coaster few months of 

career defining moments. And yes, 

occasionally there has been some 

criticism in the media towards the 

over-use of the word inspiration. 

But inspiration is all about personal 

interpretation. And let's face it, 

every single athlete competing 

at these two global events have 

inspired on some level. 

Setting a new world record is 

not necessarily all it takes to 

inspire. Most of us are touched 

by a personal connection with an 

athlete's story, and often the part of 

that story which resonates most is 

their struggle. We can all relate to 

struggling - and taking inspiration 

from someone else's struggle is 

surely the greatest inspiration of all. 

So when times get tough (and 

they do, even if you're the best 

in the world at your sport) - take 

a moment to realise that it is the 

periods of struggle which often 

result in the greatest achievement. 

It's all part of the journey. 

As well as being inspired (yes, that 

word again) by the athletes at Rio 

lately, there is a realisation that no 

matter whether you are at the top 

of your game or just starting out, 

it is the person you are which is 

the most impressive of all. Look 

at some of the heroes we have 

discovered recently; Liam Malone 

and Eliza McCartney are shining 

examples - both for their sporting 

prowess, but also for sharing their 

genuine personalities. 

So while you are striving to achieve, 

remember the personal attributes 

which make you unique and 

celebrate those also. 

Good Karma 

Yoga has never been so much fun. Kit yourself 

out with a fresh creation from Mad Yoga, 

a range of eye-catching and eco-friendly 

designer mats based in New Zealand. Made 

from natural tree rubber and printed with 

water based inks, these yoga mats are 

recyclable and biodegradable. The super 

absorbent top layer doubles as a towel, 

helping keeping your poses steady. And 

once you’v e finished working out, throw it 

in the washing machine for an easy clean! 

Check out the range at madyoga.co.nz 

Enter to win one of two Mad Yoga 

mats. Email your name and address, 

with MAD YOGA in the subject line, 

to win@fitnessjournal.co.nz or enter 

online at fitnessjournal.co.nz 

Entries close October 31 2016. 

Lisa Potter 

EDITOR 

Find us on facebook: 

fitnessjournalwaikato 

Cover photo by Jeremy Ward | www.shot360.co.nz 

Fitness Journal 

HEALTH | PERFORMANCE | WELLBEING 

The Fitness Journal team 

EDITOR Lisa Potter 

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

DIRECTOR Alan Neben 

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

SALES DIRECTOR Deidre Morris 

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

ADVERTISING SALES MANAGER Jody Anderson 

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

ADVERTISING ACCOUNT MANAGER Candra Hansen 

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

GRAPHIC DESIGNER Tania Hogg 

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

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COMPETITION TERMS AND CONDITIONS: 

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

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

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

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

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

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

Pure Glass 

The perfect balance of health, style and 

durablility, the Zoku glass core bottle is equipped 

to cope with hot or cold drinks – making it the 

must have accessory this summer. Add in the leakproof 

locking cap and funky array of colours and 

you’re set to impress. 

Enter to win one of two Zoku glass core bottles. 

Email your name and address, with ZOKU in the 

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



Natural Goodness 

Treat yourself to some tasty, gut healing goodness 

with New Zealand made Best Bones Broth. Packed 

full of organic ingredients, it’s an instant nutrientdense 

dose of goodness for your body. Drink it like 

tea with the addition of some herbs and spices, or 

add a flavour punch to your favourite dishes. 

(Check out our story on Best Bones Broth founder 

Kate Moffatt on page 33). 

Enter to win one of three Bones Broth prize packs 

(can be collected from Bin Inn Dinsdale). 

Just email your name and details, with 

BEST BONES BROTH in the subject 

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



fitnessjournalwaikato FITNESS JOURNAL OCTOBER 2016 3

Smile bright like a diamond 

A great smile is the ultimate summer 

accessory. White teeth can make all the 

difference to feeling confident when 

flashing your smile. Take advantage of 

advances in toothbrush technology with 

the Philips Sonicare DiamondClean. 

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Throw out your recycled plastic 

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a pure glass bottle. Zoku’s new 

glass core drink bottles are geared 

to hold both hot and cold drinks; 

the perfect accessory this summer. 

BPA and phthalate free. 

Tri these 

If you’re one of 

the many getting 

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check out the Inov8 race ultra 

270. This versatile shoe offers 

superb support for long-distance 

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Comfort, support and grip; three 

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Crystal clear 

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a try. Manukadr.co.nz 

Yogalicious 

The world of yoga has become something 

of a fashion field, with super high tech 

design just part of the fun. We’re fans 

of the latest from Adidas, particularly 

this collection by Stella McCartney. 

Find your yoga flow in this range of 

seamless separates, featuring ClimaLite 

technology designed to keep you cool 

and comfortable.

BOOK CORNER 

Cricket with Kane Williamson 

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New Zealand batsman Kane Williamson 

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talks through his approach to the sport. If 

you’ve got a cricket fan in the house, this 

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Mustang Ride 

By Kelly Wilson 

Random House NZ, $45 

Wool Runner 

Treat your feet to the New Zealand 

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If you haven’t turned on the television or 

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then you’ll be one of the few not to have 

heard of the Wilson sisters. This dazzling 

trio have rocketed to fame for their skills 

with everything from top level competitive 

show jumpers to wild horses; particularly 

New Zealand’s Kaimanawas, Australia’s 

brumbies and now the Mustangs. Sisters 

Kelly, Vicki and Amanda share their journey 

to America to capture, save and tame wild 

mustangs. Witten and photographed by 

Kelly Wilson it is a fascinating read, sure to 

enthral their massive young fan base. 

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These are a few of our 

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Skin deep 

Travel light this summer with this super cute pack of 

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Mount! 

By Jilly Cooper 

Bantam Press, $38 

From her ‘80s novels Polo and Riders, 

Jilly Cooper became infamous for her 

sexy romps involving showjumpers, polo 

players, horse breeders and trainers. Mount 

reconnects with some of her most addictive 

characters; Rupert Campbell-Black et al. 

Her fun sense of humour is still evident, 

although the book gets a bit bogged down 

occasionally in horse bloodlines, there’s still 

plenty of intrigue and scandal. The perfect 

summer beach read. 

WIN WIN WIN 

Enter to win the book of your choice – just email your name and address 

to win@fitnessjournal.co.nz with the name of the book you wish 

to win in the subject line (MUSTANG, CRICKET OR MOUNT). You can also 

enter online at fitnessjournal.co.nz 


FITNESS JOURNAL OCTOBER 2016

Feeling the 

Photos by Jeremy Ward | shot360.co.nz 

need for speed 

BY LISA POTTER 

Hamilton teenager Tiania 

Wallbank isn’t old enough 

for her driver’s licence yet, 

but she spends every spare 

moment behind the wheel 

of her mini stock, competing 

at Huntly Speedway. 

And while she may not cross the line 

first at every event, she is highly 

regarded in the sport for her 

sportsmanship and pure love of speedway. 

Tiania Wallbank’s home-away-fromhome 

is where she chooses to spend every 

possible moment; whether competing, 

spectating or helping upkeep the facilities. 

The 16-year-old is a familiar face at 

Huntly Speedway, where she competes 

her mini stock and has future plans to 

step up and race stock cars. 

The competitive teenager is following 

in the footsteps of her parents and 

grandfather, and most of her favourite 

childhood memories revolve around the 

speedway. 

“My dad and mum race here, my 

grandfather raced here when the track 

was first built, and all three of my sisters 

have competed. In fact, my youngest sister 

was almost born in the control room.” 

The timing of those contractions are 

still written on the wall of the control 

tower- where Tiania’s mum is usually 

found officiating on race days. 

“It is very much a family sport in every 

meaning of the word; first because it’s 

the sport my entire family are involved 

in and passionate about, and secondly 

because all of the people at Huntly Speedway 

I basically regard as my extended 

family.” 

While being first through the 

chequered flag is obviously a goal, for 

Tiania, participating in the sport is all the 

reward she needs. 

“I love every moment of it. I love getting 

ready and before the race, lining up, 

competing, and every moment after the 

race, as well as the social aspect with all 

the people involved.” 

Having first got behind the wheel 

(officially) aged 12, Tiania proudly races 

her blue mini stock, built and maintained 

by her grandfather. 

“All I have ever wanted is to race,” 

she says. “I don’t go to get the chequered 

flag, I go to enjoy myself. It’s granddad’s 

night out otherwise he sits at home and 

I go because my family watches and it’s 

something we are all involved in and enjoy. 

“My dad and mum race 

here, my grandfather raced 

here when the track was 

first built, and all three of 

my sisters have competed. 

In fact, my youngest sister 

was almost born in the 

control room.” 

“I’m not the best racer out there but I 

always strive to do my best.” 

Tiania is well known in the sport, 

respected for her healthy attitude, good 

sportsmanship and her sense of humour. 

She has been nominated and awarded 

‘personality of the pits’ and even when 

not competing, she and her family are 

often at the grounds, helping paint or do 

any other jobs on the ‘to do’ list. Tiania 



has enormous respect and affection for 

Huntly Speedway president, Red Wootton. 

“We live about half an hour from the 

track, but we are there all the time, even 

when it’s not race season. Red keeps the 

tracks in first class condition even in the 

off season. He is amazing, he owns the 

track and is constantly out there improving 

it.” 

The level of involvement from Tiania’s 

family is impressive and their support 

reflects the Wallbank’s love of speedway. 

At just a few hours old, Tiana was in 

the grandstand watching her older sister 

race. And when younger sister Olivia was 

born (narrowly avoiding a control tower 

delivery), staunch supporter mum was 

back at the track with her newborn baby 

in time to see her older siblings race. 

With the season set to kick off this 

month, Tiania is gutted that neither she 

or her blue mini stock will taking part in 

the opening event. 

The whole family is off to Australia 

where dad is currently working – but 

Tiania plans to earn some money working 

over there herself and return home with 

enough saved to buy her first stock car. 

“Once I turn 17 I can step up into other 

classes and I want to be able to fund myself 

and try and get some sponsors behind 

me for stock car racing.” 

The Hillcrest High School student can’t 

see herself racing seriously anywhere 

except on her home track; ‘racing in 

Australia is completely different with clay 

tracks, and Huntly Speedway is where my 

heart is and where I want to race. 

“It’s going to be really weird not being 

so involved this season, but my plan is 

to come back and try and do some mini 

stock events with a day driver licence, so 

I’m still part of the family here.” • 

RACING IN THE mini stock class, 

Tiana reaches speeds of between 

50-70kmph. Her mini stock has 

been built and is maintained by her 

grandfather. 

“It has a Datsun motor and while 

I check all the basics, it’s all pretty 

straightforward and uncomplicated. 

Mini stock is a non-contact sport.” 

With plans to move up to stock 

car racing next year, which is a 

contact sport with significantly more 

power and speed, Tiania is excited 

at the prospect. 

Her confidence took a hit last 

season when she did a triple roll on 

the track, but despite the experience, 

was back laughing in the pits 

at the end of the event. 

“You don’t roll much in mini 

stock, it’s the first and only time it 

happened in three seasons of racing, 

and no one even touched me – 

I did it all by myself! My confidence 

was up, I put my foot down and hit 

a rut and over we went.” 

Although unharmed, it did dent 

her confidence, but not her determination. 

“It hasn’t changed how I feel 

about the sport. It’s just the adrenalin 

rush I’m addicted to. You’re in 

the car in control of how fast you’re 

going, and your confidence levels 

dictate how far you want to put 

your foot down, and carries you 

through. 

“My goal is to get a chequered 

flag, that’s everybody’s goal, but 

also to make my parents and grandad 

proud. They put all the work 

and money into the car so I want to 

be able to repay them by making 

them proud.” 

HUNTLY 

PLACEMAKERS 

SPEEDWAY 

Upcoming events 2016/17 

2016 

Sat 1 Oct 

Sat 8 Oct 

Sat 15 Oct 

Green Sheeting & SNZ & Club Registration at Metallic Recycling 

Hamilton – 1pm to 4pm 

Green Sheeting at Track – 1pm to 4pm & SNZ Licensing / Club 

Registration if needed 

Practice 1 & 2 at 3pm to 5pm – Green Sheeting at Track 1pm to 

3pm – Mentor Program if needed 

Sat 29 Oct Official Practice 3 at 5pm onwards (Transmitters Required) - 

Green Sheeting at Track 1pm onwards – Mentor Program if 

needed 

Sat 5 Nov 

Sat 12 Nov 

Fri 18 Nov 

Sat 19 Nov 

Sat 26 Nov 

Sat 3 Dec 

Sat 10 Dec 

Fri 16 Dec 

OPENING MEETING – Huntly and Te Rapa Place Makers 

Fireworks Spectacular 

Rain Date – Fireworks Spectacular 

Stock Car Teams Invitation 

Stock Car Teams Invitation 

Rain Date 

Waikato Modifieds & Waikato Super Stock Championship 

Waikato Saloon Championship plus Waikato Production Saloon 

Championship 

North Island Super Stock Championship 

Sat 17 Dec North Island Super Stock Championship Finals plus Midget 40 

Lap Spectacular plus Wingless Sprint Car Invasion plus Alex 

Gillian & George Hazelton Stock Car Memorial 

Sat 31 Dec 

2017 

Sat 14 Jan 

Sat 11 Feb 

Sat 18 Feb 

Sat 11 Mar 

Sat 18 Mar 

Sat 25 Mar 

Sat 1 Apr 

Sat 8 Apr 

Sat 22 Apr 

Sat 27 May 

Saloon Speed Week plus Stock Car Stampede plus Fireworks 

North Island TQ Midget Championship & NZ Mini Sprint Grand 

Prix. 

Waikato Stock Car Championship 

BK Pro Dirt Super Saloon Series plus North Island Midget 

Championship & Waikato Mini Stocks 

Waikato Midget Championship & Waikato Sprint Car 

Championship plus O S T Waikato War of Mini Sprints 

Huntly Quarry Season Finale Closing Meeting 

Rain Date 

Speed Fest 2017 - 6PM start 

Future of Speedway Mini Stocks / Kiwi Kids 4PM start 

Rain Date 

Club Prize Giving / Workers Do / Mini Stock Prize Giving 

This calendar is subject to change or refer to www.huntlyspeedway.co.nz 


Where the dirt flies... 

The roar of engines, the smell of burning fuel and the adrenaline of intense competition; 

the sport of speedway offers something for the most competitive drivers through to 

seasoned professionals and youngsters wanting to get a start in the sport. 

Photos by Jeremy Ward | shot360.co.nz 

PlaceMakers Huntly and Te Rapa are excited to 

bring you the 2016 speedway season 

PLACEMAKERS 

TE RAPA 

PLACEMAKERS 

HUNTLY 

JACK KIMURA 

PLACEMAKERS TE RAPA & HUNTLY 

10 Te Kowhai East 

Road, Te Rapa, 

Hamilton 

(07) 850 0190 

498 Great South 

Road, Huntly 

(07) 828 9829 

ROBIN MARTIN 

PLACEMAKERS HUNTLY 

80053 



On the doorstep of Waikato is 

the iconic Huntly Speedway, 

home to hundreds of passionate 

drivers ranging in age from 

10 upwards. This year’s season kicks 

off on November 5 with a fireworks 

spectacular. 

Speedway NZ oversees 24 tracks 

nationwide, racing a mix of 24 different 

speedway classes from about 

October through to May. 

There is something for everyone, 

from the high powered and glamorous 

superstocks, super saloons and sprint 

cars, through to the classes based on 

a road-going vehicle, such as mini 

stocks and production saloons. 

In total, there are around 2600 

competitors throughout the country, 

ranging from five to 70 years of age. 

Around 450-500 first year drivers 

start out every season, a high proportion 

in the stock car, mini stock, 

street stock and production saloon 

classes. 

However nearly every class has 

“rookie” drivers each season, so get 

out there and give it a go! 

Most speedways provide as much 

variety as they can, be it pure speedway 

with thoroughbred motorcycles, 

midget and sprint cars, powerful 

saloons and modifieds or the mighty 

stockcars, all have a place and support 

each other. 

Each race section has its own 

New Zealand title, Grand Prix and 

North and South Island title allocated 

every season. 

When provincial and track 

championships are also authorised 

there are endless opportunities for 

every kind of association and 

sponsorship. • 

The Huntly PlaceMakers Speedway track is 380 

metres long. The track is around 15metres wide 

which is enough to provide 2-3 wide racing. 

The fastest man ever to be clocked around the 

Huntly PlaceMakers Speedway is Ricky 

Logan who drove the Lucas Oils 10a 

Sprint car to a 12.27sec lap in 2011. 

Countless drivers from around NZ 

have opinionated the Huntly track 

with most describing it as one of the 

best tracks in NZ. Saloon 

driver Geoff Webb once 

said “The Huntly track 

teaches you how to 

pass.” 

Proudly sponsoring Huntly Speedway 

TYRES 

COOPER 

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Licensed Real Estate Agent 

Residential Consultant 

Branch Manager 

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Phone: (07) 855 7510 

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Email: chiphumble@lugtons.co.nz 

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Getting to know 

NATIONAL 

CLASSES 

The 12 national classes are 

the showpieces of the sport, 

where competitors are eligible 

to compete for the coveted 1NZ 

at the official New Zealand 

championship, and also Grand 

Prix, North Island and South 

Island titles. New competitors are 

welcome in these classes at any 

time, which can be categorised 

into four distinct groups – 

contact grades, saloon based, 

open wheel and motorcycle. You 

must be 16 years old (minimum) 

to compete. 

SUPERSTOCK 

A mix of raw power and 

deliberate contact has 

seen the superstock class 

endure as one of New 

Zealand’s most popular 

sporting entertainments for 

more than 50 years. With a 

purpose built chassis and 

4 litre engine capacity, the 

class is one of the glamour 

divisions of NZ speedway. 

STOCKCAR 

The largest class in 

speedway, this runs to the 

same racing rules as super 

stocks, but has additional 

technical restraints to keep 

costs in check. Speeds are 

slightly less as a result, but 

the action can be just as 

entertaining. 

SALOON 

Similar to a super saloon, but 

with additional restrictions, 

saloons are the newest and 

fastest growing national 

class. Body must resemble 

a road-going vehicle, which 

makes them attractive and 

recognisable for spectators. 

STREET STOCK 

Based on a strengthened 

road car, street stocks have 

limited contact rules and 

are the most affordable 

national class. Particularly 

strong in the South Island, 

it is the only speedway 

division where racing 

occurs in both directions 

around the track (although 

not at the same time!). 

SUPER SALOON 

The wide tyred, fibreglass 

clad “big bangers” provide 

spectacular wheel-to-wheel 

action, and are crowd 

favourites when they 

appear in large numbers. 

Minimum weight is linked 

to engine capacity, to 

ensure a level playing field. 

OPEN WHEEL CLASSES 

SPRINT CARS 

The “winged wonders” of 

the speedway scene are also 

popular in Australia and the 

USA. The combination of a 

high powered V8 engine and 

a massive wing ensure they 

are the fastest vehicles on four 

wheels around NZ speedway 

tracks. 

MIDGETS 

The first 4-wheeled speedway 

class originated in the 1930s. 

Midgets are staging something 

of a resurgence at present. Their 

power to weight ratio and fine 

handling balance requires a 

high level of skill, and ensures 

spectacular wheel-to wheel 

action that can wow the crowds. 

TQ MIDGETS 

A “Three Quarter” Midget, 

TQs are a pocket rocket 

version of their larger siblings, 

running a motorcycle engine 

and providing an excellent 

introduction into the world of 

Open Wheel racing. 

MINISPRINTS 

Running a midget-sized chassis 

with a 1400cc engine and 

moderate wing, minisprints 

are another class that is proving 

its worth as a stepping 

stone, while still providing the 

benefits of a national class. 

Currently raced only in the 

North Island. 

MODIFIEDS 

This class evolved from saloons, 

and now sits alongside 

its Open Wheel brethren as 

a predominantly V8 category 

with a fibreglass body and big 

wing. A large field produces 

stunning action and terrific 

speed, as the drivers throw 

their cars around the track. 

MOTORCYCLE CLASSES 

REGIONAL 

CLASSES 

SIDECARS 

Not for the faint-hearted, sidecars 

have moved forward massively 

over the last few years, reaching 

new heights in presentation and 

professionalism. Competitors also 

have an official world title to aspire to. 

Regional classes are 

viewed as more of an 

introduction to the sport, 

while also catering 

to youth and perhaps 

those adults on more of 

a budget. There are no 

national or Island titles in 

these classes, but tracks 

are still eligible to host 

local championships and 

special events. 

QUARTER MIDGETS 

The youth class for the Open 

Wheel categories, these 

purpose-built race cars have 

a 200cc engine limit and are 

suitable for 8-15 year olds. 

Popular in Auckland and 

Christchurch. 

YOUTH SALOONS 

These 1600cc production 

saloons are currently raced in 

Invercargill only, where they 

enjoy a good following. 

PEEWEE SOLOS 

The first step into speedway 

for 5-8 year olds, where they 

can learn the ropes in a safe 

environment on a motocross 

bike. 

SOLOS 

The original speedway class dating 

back to the 1920s, the 500cc 

motorcycle still provide a pathway to a 

professional career in the sport thanks 

to their overseas popularity, particularly 

in Europe. NZ has produced three 

world 10champions. 

FITNESS JOURNAL OCTOBER 2016 

JUNIOR SOLOS 

The stepping stone for solo 

motorcycles, competitors from 

the age of 8-15 can race on 

specially built 125cc, 200cc or 

250cc machines, depending 

on age. Some facilities also 

have a small inside track, 

especially for juniors. 

MINISTOCKS 

Based on 1200cc Toyota or 

Nissan road cars from the 1970s 

and ‘80s, ministocks look exactly 

like “mini stockcars”, but the 

racing rules are a far cry from 

stockcars with no deliberate 

contact permitted. Youth 

ministocks cater for 12-16 year 

olds, utilising the same technical 

rules as the adult class. 

PRODUCTION 

SALOONS 

Another excellent entry-level 

class, based on a modified road 

going or “production” vehicle 

under 4 litres, with no contact 

allowed. A wide variety of makes 

and models are competitive in 

the category, both front wheel 

and rear wheel drive, so there is 

something for everyone here. 

MODIFIED 

SPRINTS 

Similar to a minisprint, 

but with a motorcycle 

engine, modified sprints 

are currently raced in the 

South Island only. 


From a physiology 

perspective, half of what 

the Paralympic athletes 

do should not really be 

possible. 

Paralympics: 

Inspiration x100 

There is a guy called Matt Stutzman 

from the USA and he has no arms. 

He’s an archer. And Siamand 

Rahman from Iran can lift 310kgs above 

his head, from a wheelchair. There are 

people who run full speed over 400m and 

can’t see a thing so have unyielding trust 

in a sighted running mate. And people 

without all their limbs can still swim in a 

straight line. Fast. 

It is a puzzling truth that the Paralympics 

have historically attracted lower 

viewing numbers, however the Rio 2016 

version appears to have swelled the fan 

base to record highs. Rio grandstands that 

were partially empty during the Summer 

Olympics a couple of weeks earlier 

appeared seething with punters keen to 

witness para-athletes doing their thing. 

Perhaps it could be argued that as 

able-bodied sport grows in professionalism 

and funding, so too do some 

Paralympic sports and athletes, and it is 

strikingly obvious that there are Paralympians 

in stunning athletic form. 

As examples of this, the winning time 

of the 1500m at the Rio Paralympics was 

famously faster than at the able-bodied 

event two weeks earlier, and most New 

Zealanders will recognise the name Neroli 

Fairhall, who beat the rest of able-bodied 

field from a wheelchair to win the Commonwealth 

Gold medal in archery in 1982. 

And if you watched any of the 7-aside 

football, you will have seen some moves 

Pele would have been proud in pulling off. 

Perhaps it could be argued 

that as able-bodied sport 

grows in professionalism 

and funding, so too do 

some Paralympic sports 

and athletes, and it is 

strikingly obvious that 

there are Paralympians in 

stunning athletic form. 

A documentary in 2012 about the Team 

GB Paralympians followed a breaststroke 

swimmer with Multiple Sclerosis. 

The motor skills on one whole side of 

her body were diminished to the point 

where she couldn’t pick anything up with 

that hand, yet when she swam breaststroke, 

imaging scans showed that her 

brain seamlessly mapped the movement 

pattern from one side of her body to the 

other. She was unable to swim freestyle 

being an alternating movement pattern, 

yet with breaststroke her brain found a 

way to mirror the pattern so successfully 

it resulted in a gold medal performance. 

The Paralympic classification system 

seems a wieldy affair, with a little known 

fact that some classifications have to 

be continually reassessed as athlete’s 

conditions or the advancement of their 

disability means they would no longer be 

fighting fair. It is also a sad truth that the 

intellectual impairment classification was 

only recently reintroduced after members 

of the Spanish basketball team were 

found not to be intellectually impaired 

Nikita Howarth 

at the Paralympics in Barcelona in 1992. 

Really? Who would even do that? 

For some of the sports, from a biomechanics 

point of view, it is fascinating to 

see the form modifications that enable a 

technical movement pattern to happen. 

It is also obvious how easily balance, timing, 

rhythm and power (the fundamentals 

of sport) are affected. In observing the 

high jump, a single arm visibly diminishes 

vertical power, while an inability to 

create a summation of forces in the shotput 

through using the legs to best effect 

leaves the arms with an awful lot to do. 

It is hard to truly understand the frustration 

that a para-athlete must have to 

positively channel and turn it into a challenge. 

The challenge is to put together 

a movement process that works for the 

individual athlete and their unique level 

of mobility. To watch this in practice is 

utterly fascinating, and judging by recent 

viewer numbers for Rio 2016 Paralympics, 

an entertaining and inspiring sports 

spectacle. 

The Paralympic flag was handed over 

to Tokyo for the second time in Rio. The 

previous Tokyo Olympics in 1964 was 

only the second time that the Paralympics 

were held following the Summer Olympics, 

and in 2020 they will do so again. It 

BY ALISON STOREY 

Alison Storey is a personal trainer 

who has represented New Zealand 

in three different sports (beach 

volleyball, rowing and rhythmic 

gymnastics). She has been awarded 

New Zealand Personal Trainer 

of the Year twice and runs Storey 

Sport, a mobile personal and sports 

training business which provides a 

range of services that optimise the 

fitness and wellbeing of its clients. 

www.storeysport.co.nz 

is perhaps likely that as sport advances, 

just as the number of women participating 

in the Summer Olympics has almost 

reached the 50 percent mark, the viewing 

and ticket sales of the Paralympics might 

just about even out. Now wouldn’t that 

be cool? 

The Paralympics are not only a great 

show of individual athleticism, but an 

extraordinary example of just what the 

human body is capable of. 

On one hand, it proves the body is an 

amazing machine that can adapt, modify 

and adjust movement patterns to make 

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the physically challenging possible. On 

the other hand, it is extremely difficult 

not to have immense admiration for the 

human beings that figure out how to 

make it possible, including the coaches. 

It also makes the modern scourge of 

diseases caused by inactivity such as obesity 

and diabetes in able-bodied people an 

absolute disgrace. 

If the less able-bodied can figure out 

a way to not only move, but thoroughly 

excel at it, then any reason left for an able 

bodied person not to be active has to be 

thoroughly questioned. • 

Email: hamilton@pacificradiology.com PO Box 163, Hamilton 3240 


From postie to 

NZ triathlete 

Malcolm King has grown up training and competing 

in sports, specialising in swimming through his 

teens and enjoying the Weetbix Triathlon Series as 

a youngster. These days he’s racking up titles in the 

sport of triathlon. Ironically he discovered his passion 

for cycling when he started working as a postie. That 

led to him deciding to ‘have a go’ at triathlon; a 

decision which proved life changing. 

Hamilton triathlete Malcolm King 

is no stranger to the discipline 

required to train and compete at 

top level. The tenacious 23-year-old has 

morphed from a competitive swimmer 

to an equally competitive and successful 

triathlete. 

Having recently won the South Island 

Standard Championships in Wanaka in 

blazing form, and fresh from a top 20 

finish at the ITU Grand Final Triathlon in 

Cozumel, Mexico, he’s now back on home 

soil, training towards his goal of competing 

at elite level this season. 

While every event brings fresh challenges 

and learning curves, Malcolm 

continues raising his standards and embracing 

the mental toughness as well as 

the physical demands of his sport. 

“Mexico was the toughest race I’ve 

ever done,” he says. “It was a rough day 

out there in the standard distance 20-24 

age group. The competition was fierce!” 

Finishing 20th in a field of 70 Malcolm 

was disappointed with both his performance 

and his result. 

“Unfortunately I just couldn’t execute to 

the high standard of the other athletes. 

Also I found it extremely difficult to race 

in that level of heat and humidity.” 

On the plus side, he was stoked at the 

opportunity to train for two weeks in 

Austin and be with the NZ team in Cozumel, 

in the lead-up to the event. 

EARLY BEGINNINGS 

As a youngster, Malcolm’s appetite for 

triathlon was fostered by participating 

in the popular Weetbix Triathlon Series. 

He also swam competitively through his 

teenage years qualifying for the New Zealand 

Swimming Nationals. 

It was when he began working as 

a postie for New Zealand Post that he 

quickly developed a passion for cycling. 

“I decided to compete in my first major 

triathlon in December 2013 when a friend 

suggested completing the challenge together. 

From there I was hooked!” 

RAPID PROGRESS 

During the 2013-2014 season, Malcolm 

made impressively quick progress in the 

sport, winning his age group at the New 

Zealand Oceania Sprint Triathlon Championship. 

This achievement saw him selected to 

represent New Zealand in Canada at the 

Age Group Sprint Triathlon World ITU 

Grand Final where he placed fifth. 

The following (2014-2015) season 

he continued to advance within the 

sport, winning multiple age group titles 

throughout New Zealand, including the 

New Zealand Oceania Sprint Triathlon 

Championship in Kinloch for the second 

year in a row, and winning the 20-24 

Age Group Sprint Triathlon Auckland ITU 

World Champs. 

“Last July I decided to go full-time as a 

triathlete to focus all my time and energy 

on continuing to improve in triathlon. 

I am aspiring to become a professional 

triathlete, aiming to compete at an elite 

level, representing New Zealand at international 

competitions.” 

Proudly supporting 

Malcolm King with his 

sporting achievements 

80035 

1 Greenwood Street Hamilton 

07 846 6008 

www.kingsfinance.co.nz 

7 Greenwood Street Hamilton 

07 846 0570 

www.kingscars.co.nz 



What has been the highlight of your 

season? 

Winning the South Island Standard 

Championships in Wanaka. This was the 

first time I got to hold the winning ribbon 

above my head and it’s the best feeling. 

This had been a goal of mine for a while 

and to achieve it with all of my family 

there to share the moment with me was 

incredible. 

What was your biggest challenge when 

racing in Mexico? 

Definitely the different climate from New 

Zealand. Coming from our winter to their 

hot and humid summer to race isn’t easy. 

Who or what inspires you and why? 

Watching elite level athletes race inspires 

me to continue to push myself to see 

how far I can also go in triathlon. Their 

achievements are amazing and this 

makes me strive to reach the level that 

they are at. 

Who has influenced your career? 

Graham O’Grady, All Blacks, Michael 

Phelps, Javier Gomez, Richard Murray, 

People who are successful in their sport 

and inspired me to keep training towards 

my own goals within triathlon. 

What changes you have made to your 

training this season? 

This has been the first season I’ve been 

training and racing full-time so I can 

concentrate completely on training to 

my best ability without needing to work 

around another job. I’ve been focusing 

more on running than I have been in the 

past and have seen massive improvements. 

How you like to relax? 

I love relaxing with my family or having 

a coffee with a good friend, especially at 

the end of a hard day’s training. 

What is the best advice you’ve ever 

received? 

“Enjoy your training and racing and try 

to have fun. If you don’t you’re bound to 

fail. It’s a hard enough sport when things 

are going well. Having fun makes it a lot 

more pleasant.” – Ryan Sissons. 

What are your short and long-term 

goals? 

I am aiming to race as an elite next season, 

placing in the top 10. Another goal I 

have is to go to Europe during New Zealand’s 

winter season and race for a club. 

I’d love to do this to gain more experience 

as an international athlete. 

What are your future goals and why? 

To continue to see how far I can go in 

triathlon. I don’t want to have any ‘what 

ifs’ when I look back on my career as 

a triathlete which is why I’ve decided 

to take up the sport full time. I want to 

continue to gain experience from racing 

internationally and eventually represent 

New Zealand in triathlon as an elite 

athlete. 

What aspect of triathlon do you find the 

toughest? 

Running, I come from a background of 

swimming and cycling. 

What aspect do you enjoy most? 

Cycling, anyone who knows me well 

knows I always have room for more bikes. 

What are your fave places to train in 

Hamilton? 

I love the Dey Street outdoor velodrome. 

It’s the perfect place to do efforts on the 

bike and then follow into a run off the 

bike. It’s never busy and you can really 

focus on your training session with no 

distractions. I also love cycling across the 

backroads in Waikato. We live in a very 

beautiful place and training with the view 

makes it that much better. 

What advice would you give to others 

wanting to compete in triathlons? 

Ease into your training by building a 

foundation and then increase from there. 

The last thing you want is an injury. Enjoy 

yourself, set challenging goals, push the 

limits – you’ll be surprised what your body 

can do if you tell your mind to shut up! 

What is the greatest challenge of being a 

full-time athlete? 

Triathlon is financially demanding. It’s 

like a never-ending vacuum sucking up 

money.am very blessed to have such generous 

sponsors and supporters who make 

this career possible. 

Who are your team/sponsors? 

I am so thankful for my incredible 

team of sponsors who make this career 

possible; Kings Finance, Kings Cars, Evo 

Cycles, Pro4mance, Emily Webb Massage, 

Taylored Fitness 

Also my coach Graham Dudfield, and I 

wouldn’t be able to live the life of a professional 

triathlete without the support of 

my parents. They’re awesome! I also have 

individuals who support me financially 

which takes more of the financial stress 

off this demanding sport. • 


On your marks, 

get set, TRI... 

Triathlon season is upon us, so now is a great time to 

talk about how you can perform at your peak using 

three key components of injury prevention; Obie foam 

rolling, Oov core stability and yoga shoulder mobility. 

Bevan Littler 

For the triathlete, the Ironman is 

the ultimate test, as it is for the 

non-professional athlete. The way 

into the Ironman New Zealand Hall of 

Fame is to complete an Ironman race at 

least 10 times. 

Hamilton’s Bevan Littler achieved that 

in 2015 – and then some; he has notched 

up an impressive 13 Ironman races, including 

two world championship races. 

Last month Bevan competed at the 

World 70.3 champs on the Sunshine 

Coast, placing 30 in his age group (113km; 

1.9km swim, 90km bike, 21.1km run). He 

was using this race as a training event for 

the Ironman World Champs in Kona next 

month. Bevan is currently in Hawaii getting 

used to training in the heat there and 

BY JOHN APPEL 

Director of Advance Physio, 

John Appel is dedicated to helping 

everyone function fully and 

enjoy everyday life without the 

restriction of pain.With a Masters 

in Physiotherapy, a Bachelor of 

Science in Exercise Physiology, an 

Athletic Training degree, and as a 

Myofascial Release therapist, he 

works with a wide range of clients 

from professional athletes to chronic 

fibromyalgia clients. 

www.advancephysio.co.nz 

making final preparations for the event. 

When Bevan came to Advance Wellness 

four years ago, he was dealing with a 

number of niggling issues which affected 

his performance and race results. Like 

most triathletes out there, he was constantly 

dealing with some sort of injury, 

pain or discomfort. 

Bevan was experiencing debilitating 

back pain during the bike leg of the Ironman. 

This in turn made his back so tight 

that he struggled on the run. I got him on 

the Oov; a core strengthening tool which 

we use at Advance Wellness. It enables 

you to work your deep inner core muscles 

while maintaining a neutral spine. 

Having a strong core is a key component 

to having overall body strength and is a 

must have when competing in triathlon 

or ironman events. 

Part of regular muscle maintenance 

in conjunction with physiotherapy is the 

Obie foam roller. This is a fantastic tool 

you can use at home to self release your 

muscles and roll out those tight spots every 

day, to stay on top of tightness which 

could be restricting your performance. 

For Bevan, using the foam roller is part of 

his daily routine in keeping in top form 

for his sport. 

The last key component for Bevan was 

improving his shoulder mobility through 

yoga stretches and poses. Yoga shoulder 

mobility can be done using the Lateral 

Child’s Pose. This helps lengthen lateral 

muscles. 

These are the broadest of the back 

muscles; they help internally and externally 

rotate the arms and are a powerful 

rotator of the trunk of the body. This 

would massively affect the ironman or 

triathletes swim or run if they are tight, 

as their movement would be restricted. 

Yoga is a great tool for overall body 

balance and releasing tight muscles, 

while simultaneously strengthening and 

lengthening your muscles. 

Bevan had amazing results by incorporating 

these key components into his 

Bevan Littler with physiotherapist 

Heidi van Loon. 

conditioning programme. With his back 

pain reduced, he took a massive 10mins 

off his bike time and completed a personal 

Lateral Child's pose phase 1 (from above) 

Lateral Child's pose phase 1 (from the side) 

best on his run; then qualified for World 

Championship in Kona, Hawaii 2016. 

For those who are participating on 

upcoming triathlon or ironman we 

recommend you get a good conditioning 

programme together. Make the Oov and 

Obie foam roller part of your daily routine 

to activate your deep core muscles and 

release any tightness, and yoga two or 

three times a week to improve strength 

and increase flexibility. • 

Lateral Child's pose phase 2 (from above) 

Lateral Child's pose phase 2 (from the side) 

Where the shoe picks you. 

Shoe Clinic is about making sure that you get the correct shoes to 

suit your running or walking style so you can enjoy your physical 

activity and remain injury free. 

We make your shoe purchasing totally risk free by offering you a 30 day 

money back guarantee when you purchase shoes prescribed by your Shoe 

Clinic technician. If you are not satisfied, bring them back for a replacement or 

your money back! 

Visit your local Shoe Clinic Store at 437 Victoria Street Hamilton, 

Phone 07 839 7100 

Drymax socks are about caring for your feet – the perfect socks for all feet due to 

their excellent padding and moisture wicking benefits. 

For the month of October, purchase 3 pairs of 

Drymax socks and get your 4th pair free. 

www.shoeclinic.co.nz 

80449 



Areturning Olympic athlete came 

into my ‘Yoga for Athletes & 

Everyone’ class recently, as they 

tend to do around here. They had very 

limited yoga experience, but managed to 

follow the poses in the class competently, 

seeming to pay attention all the way 

through, putting effort into attempting 

the poses and using their breath as 

directed. 

In my opinion as a Yoga for Athletes’ 

instructor, I would say they did really 

well. However when I inquired afterwards 

about their experience they made a comment 

I often hear from athletes – they 

said ‘I’m no good at yoga’. 

I’ve heard athletes make this comment 

time and time again – often enough to 

make me stop and consider why people 

say this and what they actually mean. 

When an athlete says ‘I’m no good at 

yoga’, often what they are really saying is 

‘My body feels tight and stiff, and I find 

it challenging to move into the poses’. 

This is NOT the same as being ‘no good 

at yoga’. 

It concerns me when I hear athletes 

say this, because the statement; ‘I’m no 

good at yoga’ is a judgment, and a negative 

one. Athletes who train hard at their 

sport are generally used to feeling like 

they ARE good at using their bodies in the 

way they want to, so telling themselves 

they ARE NOT good at something can 

make them feel like they have failed. 

For some people this may be enough 

to put them off continuing to try. But it’s 

not a failure to find yoga challenging. It’s 

often a lot more challenging than people 

expect, and this can certainly be confronting 

– especially for someone who is 

used to feeling really good at something. 

Yoga can be very beneficial for athletes, 

so it’s a missed opportunity to feel defeated 

and give up on it. 

Developing a yoga 

practice is like peeling 

an endless onion. You’ll 

find layers start to peel 

away, taking you deeper 

and deeper; uncovering 

aspects within your 

body and mind you were 

previously unaware of. 

To get over this judgmental feeling of 

being ‘no good at yoga’, it helps to put 

things into perspective. It’s important to 

acknowledge why your athletic body is 

the way it is, and why certain yoga poses 

may feel fairly accessible to you while 

others will seem impossible. An athletic 

body is trained to be very good at very 

specific types of movement. For example, 

a cyclist’s body is used to being tucked up 

with the spine curving forwards over the 

bike and handlebars, and the legs pumping 

up and down – for thousands upon 

thousands of repetitions. Cumulative time 

spent in this position impacts the body’s 

form. 

The training helps the person become 

a better cyclist, which they are aiming 

for. But it also makes it harder for them 

“I’M NO 

GOOD AT 

YOGA” 

BY SARAH 

MACDONALD 

Sarah MacDonald is a professional 

yoga teacher and New Zealand’s 

only officially certified Yoga for 

Athletes instructor. She recently 

opened Balance Yoga Studio in 

Cambridge where she is committed 

to helping people of all ages 

discover the benefits of yoga. She 

specialises in working with athletes 

of all levels from any sport, and can 

tailor yoga sessions to complement 

any athlete’s training regime. 

www.balanceyoga.co.nz 

to move in the opposite way i.e. opening 

the front of the body in hip extensions, 

back bends and shoulder openers. 

So if you are a serious cyclist you 

should not be coming to yoga and comparing 

yourself with others in the room 

who may be moving into deep back bends 

(actually, you shouldn’t be comparing 

yourself with anyone at all). Trying to 

do this yourself would be a bad idea, and 

usually one driven by the ego. It does not 

reflect a deeper awareness or intelligent 

approach to yoga. 

However, being a good cyclist (or any 

other type of athlete) doesn’t mean you 

can’t be good at yoga. 

What does being ‘good at yoga’ mean, 

or not mean? 

Many people mistakenly equate being 

‘good at yoga’ with ‘being flexible’. But 

this is a misguided concept. You don’t 

have to be flexible to be good at yoga, and 

it’s certainly not a flexibility contest. It’s 

more helpful to think of flexibility as one 

of the results of doing yoga. 

Yoga is truly a discipline that brings 

the body and mind together. Being ‘good 

at yoga’ is about developing awareness 

and becoming present in each moment. 

It’s about quietening down the chatter 

in your busy mind, and tuning in to how 

you use your breath and move your body, 

gradually progressing from tightness and 

imbalance, to creating balance and better 

movement. 

The benefits of yoga for athletes include 

a more sustainable and functional 

balance of strength (stability) and range 

of motion (flexibility) in the body. More 

flexibility can lead to improved efficiency 

of movement, and enhanced performance, 

as well as reducing your chances 

of injury. 

Most often athletes don’t need to be 

extremely flexible. What you should be 

looking for is a healthy balance - you 

don’t want to be a ‘brick’ (too tight), or a 

noodle (too loose). Somewhere nicely in 

the middle will serve you well. 

Don’t let feeling like you are ‘no good 

at yoga’, or ‘not flexible enough’ stop 

you from practising it and reaping the 

benefits. 

So, how do you become ‘good at yoga’? 

Three words: Acceptance. Patience. 

Practice. 

1. Acceptance 

The first step is to accept yourself and 

your body as it is. Yoga philosophy has 

a concept called Santosha. It means 

contentment. Finding contentment 

requires you to accept your body the 

way it is, and learning to be accepting 

of yourself completely. For athletes this 

means recognising your body’s form, 

range, abilities and limitations within 

the context of your athletic training. 

Santosha means not viewing your 

limitations as a sign of weakness, but as 

a reflection of your training, dedication 

and skills as an athlete. 

2. Patience 

Progress takes time. Patience means 

adopting a mental approach to yoga 

that will be conducive to progress. 

Because yoga is a mind and body 

practice, to really progress you need to 

take a patient, gentle mental approach. 

This can sometimes be the biggest 

challenge, especially if you are used to 

pushing your limits, toughing it out and 

going ‘higher, faster, stronger’. Learning 

mental and physical patience will not 

only help you progress in yoga, but can 

help you develop mental skills that can 

benefit your athletic performance as 

well. 

3. Practise 

Practise. Practise. 

Practise. Unlike in sports 

where we talk about 

‘training’, in yoga we talk 

about ‘practise’. With 

a dedicated approach 

to yoga, you will see 

progress. And this simply 

comes with practise. It’s 

just like other forms of 

training in that results 

may be seen very quickly 

at the beginning, and 

then you will travel 

through various phases 

of progress and plateaus. 

It is all part of the 

process. 

Developing a yoga 

practise is like peeling 

an endless onion. You’ll 

find layers start to peel 

away, taking you deeper 

and deeper; uncovering 

aspects within your 

body and mind you were 

previously unaware of. 

With practise, poses that 

you found inaccessible at 

first will become easier; 

but new challenges 

will then surface. This 

is what keeps yoga so 

interesting. 

By simply practising with 

a sense of acceptance 

and patience, you will 

progress. Your body will 

become more open and 

balanced, your mind 

will learn to be focused 

and present. You will 

learn how to work 

with the breath to help 

deepen your practice. 

By committing to a 

practice with awareness, 

acceptance and patience, 

you are likely to discover 

that actually, you ARE 

‘good at yoga’. • 

YOGA FOR ATHLETES 


Cambridge mum 

gears up for 

Equidays 

Horse power is the name of the game at Mystery Creek 

Events Centre this month, as equestrian fans from around 

the country flock to see world-leading clinicians and 

experts, as well as some of the country’s best riders and 

horses in action. 

Andrea Kewish and 

her mare, Spring Fling 

Equidays 2016 (October 14-16) offers 

an amazing overview of the many 

equestrian disciplines; from show 

jumping, eventing and dressage to horse 

cutting, western and stunt riding. 

Cambridge mother-of-two Andrea 

Kewish, 41, has entered in the Wade 

Equine Derby, a new show jumping event 

designed to appeal to amateur riders, or 

younger, less experienced horse-and-rider 

combinations. 

The Wade Equine Derby will be held 

over the same challenging course as the 

Hyundai Premier Derby, but with the 

jumps at a lower height of 1.10 metres to 

1.15m. The Premier Derby is set at 1.35m. 

“I’m really looking forward to it,” says 

Andrea. “Equidays is one of the few show 

jumping events in New Zealand which 

includes a derby at this height. It’s fun 

but difficult too. I would never enter the 

Andrea Kewish riding her mare Spring 

Fling (photo Trewey’s Photography) 

premier derby, as the jumps are set at 

1.35m which is too big for an amateur like 

myself.” 

The derby course is a test of skill and 

endurance not often asked of show jumping 

horses. 

To prepare for the event Andrea is 

training with her 10-year-old Selle Francias-thoroughbred 

cross mare, Spring 

Fling, at venues around the wider Cambridge 

area. “We are practising jumping 

drop fences, ditches, going up banks, and 

making sure she is confident on different 

kinds of terrain,” said Andrea. 

Andrea has been attending Equidays 

since its inception six years ago, mostly 

as a spectator. Last year she rode at Equidays 

in the FEI World Challenge qualifier 

(1.10-1.20m) and was placed ninth. 

Equidays competition manager Kerry 

Willetts said they have been inundated 

with entries in the Wade Equine Derby. 

“We’ve intended to do it for a few years 

but we were worried it didn’t have the 

appeal of the bigger classes,” says Kerry. 

“However it has proven to be very successful 

and the class is almost full.” 

Also new this year is the invitational 

Horseware Ireland Double Slalom which 

will be part of the Friday night show 

jumping spectacular. An exciting event 

for spectators, the double slalom will 

see two horse-and-rider combinations 

go head-to-head, racing each other on 

identical courses to beat each other and 

the clock. 

Returning again this year, are the FEI 

World Jumping Challenge, the JLT Bloodstock 

Pony Six Bar, the Pony Grand Prix, 

the G.H. Mumm Champagne Horse Grand 

Prix, the Hyundai Premier Derby, Honda 

Pony Derby and the Isuzu D-Max Show 

jumping and Cross Country Challenge – 

Accumulator. The prize pool available to 

competitors exceeds $60,000. 

A key focus of Equidays is education 

and, alongside the competitions and 

entertainment, more than 40 hours of 

educational clinics and seminars will run 

daily led by top equine experts. 

Equidays 2016 also includes two spectacular 

night shows and more than 200 

exhibitors. • 



PATHWAY 

TO PODIUM: 

Jackson Bovill 

While our highly regarded equestrian athletes weren’t 

fortunate enough to bring home anticipated Olympic 

medals, their performances were a reminder of the depth of 

talent and undeniable class and talent our riders possess. 

Local eventer Clarke Johnstone was 

hurled into the spotlight as he momentarily 

sat within reach of both 

team and individual gold. 

However, as is the nature of the sport, 

rails down in the show jumping round 

can prove very costly, but are no reflection 

of the impressive performance 

throughout the entire event. With world 

class athletes like Mark Todd, Andrew 

Nicholson, Blyth Tait and Vaughan 

Jefferies having trail blazed the sport, 

now the next tier of professionals such 

as Jock Paget, Tim and Jonelle Price and 

Clarke Johnstone are the latest to provide 

inspiration for other aspiring world class 

champions. 

Nineteen-year-old Jackson Bovill is 

based in Matangi with his mentor Clarke 

Johnstone, and is striving to impress on 

the world stage. This month we profile 

Jackson as our Pathway to Podium 

athlete. 

Name: Jackson Bovill 

Age: 19 

Sport: Eventing 

Career path: I am currently a first year 

Waikato University student studying towards 

a Bachelor of Communications majoring 

in public relations and marketing. 

Ranking in your sport? 

Current NZ Ranking: Under 21: 1 

Current world ranking: Open: 198, 

Under 21: 9th 

List of achievements/titles? 

- 1st New Zealand under 21 Series 2015/2016 

- 1st New Zealand under 21 ODE 

Championship 2016 

- 2nd New Zealand under 21 3DE 

Championship 2015 

- 2nd New Zealand ODE (open age) 

CIC2** 2015 

- Current Member of New Zealand talent 

ID squad 

What are your short-term goals? 

To be selected for the New Zealand team 

for the Oceania squad 2017 and to perform 

at targeted national titles, including 

National ODE under 21 and open championships. 

National 3DE under21 and 

open championships, and Melbourne 3DE 

under 21 championships, 

What are your long-term goals? 

Senior Oceania team, Adelaide CCI, 4*, 

Campaign in Europe, 2020 Tokyo Olympics, 

2022 World Equestrian Games. 

What is required to reach these goals? 

It is important to focus on the small 

immediate goals and by achieving these 

the bigger picture will fall into place. 

Performing well at targeted events will be 

the stepping stones to success at international 

events in the future. 

How did you first get involved in your 

sport? 

I first started riding when I was 10 years 

old. I started with basic farm riding and 

going to my local pony club and had a go 

at most disciplines through the years, but 

eventing has always been my passion. 

What previous sports have you been 

involved in? 

Although equestrian has been my main 

sport, I have also done some extra on the 

side; completing one half marathon and 

aiming towards another this November. I 

also played hockey and tennis through my 

school years which I thoroughly enjoyed. 

What has been the biggest game 

changer for you? 

Easily the biggest game changer for me 

has been the opportunity to work and 

train under Clarke Johnstone, world number 

nine and Rio Olympian. I took a gap 

year after school to do it full- time and 

now continue part-time around university 

and in my holidays. The knowledge 

and skills I have learned in my time with 

Clarke I can’t put a price on. It has helped 

propel me to achieve my current results 

and get me to where I am today, and is 

aiding me in my journey to reach my 

future goals. 

What is the highlight of your time in 

the sport to date? 

The current highlight would be winning 

the National Under 21 title 2016 after only 

just stepping up to that grade this season. 

What is your greatest challenge? 

The greatest challenge I am facing is to 

find balance in life, it is very easy to eat 

sleep and breathe eventing and I have to 

make an effort to take a step away and do 

my university work and socialise outside 

the sport. 

What is the greatest misconception 

about your sport? 

Easily the greatest misconception is that 

the horse does all the work, it obviously 

isn’t as physical as some sports but a 

great amount of skill and technique is 

needed. It can be seen as a continuous 

journey of learning to achieve harmony 

and the skills required in top level 

eventing. 

What does your training involve? 

My training varies from week-to-week 

and depends on my competition schedule 

and what my weak points are. Every 

week I have to fit in a day off, a fitness 

run and then dressage schooling or 

jumping the other days. I spend a lot of 

weekends away competing from October 

through to May. 

Photos by Libby Law 

What motivates you most? 

One of my primary motivators personally 

in eventing is to look back over the past 

years and the journey I have been on, to 

see growth, results and development, and 

to then be able to look forward and see 

my goals and have a pathway to strive 

towards. This gives me an immense 

amount of motivation and drive to continue 

doing what I love. 

What does it mean to be part of the 

Pathway to Podium programme? 

I am a first year Pathway to Podium 

member and the opportunities provided 

are second to none. The range of talks, 

workshops and support help an athlete’s 

performance and life in general, including, 

strength and conditioning training, 

nutrition and drug-free sport. Sponsorship 

is already making a huge impact 

on my sporting endeavours as I begin to 

grow as an athlete. 

Who are your sponsors and the team 

around you? 

I have an awesome team and it continues 

to grow and develop to help me 

achieve my goals. The biggest support 

comes from my parents, who are there to 

help and support me week in and week 

out. My great mentor and coach, Clarke 

Johnstone is consistently helping me 

achieve my goals and strive to improve. 

And finally my sponsors Dynavite who 

provide me with top quality products for 

my horse so we can perform to the best of 

our ability. 

Sum up with what motivates/drives you 

to succeed? 

In eventing a huge driving force behind 

my will to succeed is the growth and 

bond between my horse and I as we step 

up grades, and achieving results at major 

events. The feeling I gain from this is 

something I want to continue throughout 

my sporting life. • 

The nationwide Pathway to Podium 

programme includes 45 Waikato pre-high 

performance athletes selected by their 

National Sport Organisation (NSO) and 

aims to recognise and help prepare them 

for life as high performance athletes. 

Waikato Pathway to Podium is led by Sport 

Waikato, and is part of the national Pathway 

to Podium programme established by High 

Performance Sport New Zealand and Sport 

New Zealand. 

fitnessjournalwaikato 17

Club Profile: Ace Swimming Club 

With the recent success of our athletes in the pool at the 

Rio Paralympics, there’s plenty to inspire Kiwi swimmers 

of all ages. This month we take a look at long established 

Ace Swimming Club in Hamilton, which in its heyday 

churned out swimmers the calibre of Alison Fitch (former 

Olympic and Commonwealth Games swimmer) and was 

highly regarded nationally. 

Results may have petered off in 

recent years, but the introduction 

of world-renowned coach Emma 

Swanwick has seen a complete shakeup 

of what goes on in the swimming lanes, 

with increased attention paid to technique 

and skill levels. 

Ace Swimming Club, a charitable trust, 

has been based at Waterworld, Hamilton, 

for decades since being established to 

assist and foster the development of competitive 

swimming. 

“The focus of the coaches and swimmers 

is to strive for and attain a high level 

of success in competitive swimming,’ 

says club president Edward Hardie. 

“We cater for a wide range of ages 

starting from six years, depending on 

ability, with fully qualified coaches to 

support and develop swimmers to achieve 

their potential. We also cater for water 

polo players, triathletes and people who 

no longer wish to compete but want 

to swim well and retain a good level of 

fitness.” 

Ace, like all sports, throughout history, 

has enjoyed times of success, as well as 

struggle. Now armed with a keen band of 

swimmers, parents and committee members, 

Ace is enjoying a renewed focus on 

achieving results and providing swimmers 

with improved competitive skills. 

Kudos to the committee for taking 

an honest look at how the club has been 

performing and setting about rebuilding 

its skill levels. 

“Waikato is not performing to its full 

potential and falls behind other regions; 

Ace however has taken up the challenge” 

says Edward. 

In a bold move by the committee, the 

club has decided to do something about 

raising the standards of performance, 

and focus on moving Ace and the wider 

Waikato region into a leading position 

where standards of expectation and delivery 

are set to a much higher level. 

“Earlier last year we worked through 

how we could create the best opportu- 

nities for our swimmers – some with 

Olympic aspirations. Good just wasn’t 

enough so we sought a coaching director 

at international level to create excellence. 

We were tempted to accept a couple of 

other choices in our selection for coach – 

but when we interviewed and reference 

checked Emma Swanwick the choice was 

clear. She is a remarkable person, not 

only with a Masters in Sports Science but 

coaching success at Olympic level. That 

was very exciting,” says Edward. 

“As soon as Emma 

started, the impact was 

immediate. Her technical 

skills in swim stroke 

analysis and coaching 

has been impressive,” 

says Edward. 

“The basis of any development plan 

is assessing its current level, weaknesses 

and strengths, so opportunities for development 

can be identified and worked 

on,” he says. 

“With this in mind we recognised 

that stroke skills were poor and general 

waterman-ship was less than effective. 

Without this basis, no amount of training 

is going to produce good results. The 

club at this point could only expect to 

continue to achieve the same results.” 

Under the leadership of Emma, supported 

by coaches Steve Hay and Caro 

Cameron, a new programme of stroke 

tuition has been put in place from bottom 

to top. 

“As soon as Emma started, the impact 

was immediate. Her technical skills in 

swim stroke analysis and coaching has 

been impressive,” says Edward. 

“All swimmers needed to be taught 

how to perform all four strokes effectively,” 

says Emma. 

“Along with this, an assessment 

process providing feedback to parents 

has been created for junior swimmers, to 

monitor progress, skill and speed across 

nine elements.” 

At the end of each term, parents 

receive a copy of the report, letting them 

know their child’s performance and 

progress. 

At the higher levels, where stroke 

skills were also lacking, considerable 

work has been carried out in re-teaching 

the principles of each stroke and its race 

execution. 

A science-driven assessment process, 

monitoring strength balance across the 

shoulders (to identify potential for shoulder 

injury) and a carefully created landbased 

programme have been put in place. 

Older athletes use the gym 2-3 times 

per week on top of their pool time. Other 

assessments set training paces, look at 

start dynamics and a turning board has 

been placed at a strategic point in the 

pool so swimmers can practise turns at 

high speed. More science is planned as 

the exercise physiology experience Emma 

brings to the club has already seen her 

coach a number of swimmers who have 

won medals at Olympic and world level. 

The results? 

Swimmer performances have already 

risen considerably. At the club’s first 

meet, just three weeks into the programme, 

swimmers were producing slow 

times (as expected), which had some 

parents on edge. However, by the middle 

of the training cycle, they were touching 

their personal best and towards the end 

of this first training cycle, the results are 

continuing to improve. 

“We set an expectation of six percent 

improvement per year for the younger 

swimmers,” says Emma. 

“We saw that within one term.” 

“And we set an improvement of three 

percent for the older swimmers, currently 

15 – 17 years, and most have reached 

three to six percent in 20 weeks. Some 

have achieved even more than that.” 

Up-and-coming swimmers like Danyon 

Hardie and Katlyn Steedman have 

made significant inroads at a national 

level, while junior swimmers Charlize 

Tordoff and Sarah Wilson have shown 

great form in the younger age group of 

11-13 years. 

“Any swimmers who have not qualified 

for a national event or have not done 

well in more than a year are now qualifying 

and showing a big improvement 

which hasn’t been seen in a while. 

“We base our programme on a more 

holistic approach; understand the athlete, 

understand the demands on them from 

school, home and other areas as well as 

swimming, and then create a programme 

which takes all of this into account and 

deals with what the swimmer can be 

challenged to do. The science element 

helps us bring more accuracy to that 

process.” 

Wintec student Abby Armstrong is 

working with the club to bring more 

information into the training process; 

monitoring daily levels of stress in a 

number of areas to help better understand 

how to tailor training to each swimmer. 

So where to from here? Ace has a fouryear 

programme development plan aimed 

at putting swimmers at a level to compete 

with the best, not just in New Zealand 

but on a wider international stage. 2020 

is the goal to being an established club of 

performance. 

“We are working closely with Swim 

Waikato while ensuring we push a programme 

our members are confident with 

and enjoy.” 

Ace is taking a team of swimmers to 

Victoria State Championships (Australia) 

in December to expose the club to a higher 

level of competition. 

“This is usually only done by a select 

few in New Zealand,” says Emma. 

“It’s a first for the club but has been a 

good motivator for swimmers to prove 

that they are capable of more than they 

thought. Year on year we expect to take 

more competitors to the State Championships 

as well as other overseas meets, to 

constantly raise the standard.” • 

What: Ace Swimming Club 

Where: Waterworld 

Who: ages Six and up, swimming skills, 

competitive swimming and fitness training. 

Contact details: aceheadcoach@gmail.com 

and www.aceswimmingclub.co.nz 



MAKING WAVES: 

Emma Swanwick 

With a swag of swimming and coaching medals to 

her credit, international coach Emma Swanwick is 

breathing new life into Ace Swimming Club. Her 

impressive credentials include swimming at national 

level for Great Britain and coaching a number of 

athletes to Olympic and world success. 

Of British descent, Emma is now 

a permanent Kiwi, having first 

visited here in the mid ‘90s for a 

role in Christchurch as a swim coach. 

That move lasted 10 years and following 

a stint in South Africa, she now 

happily calls New Zealand and Hamilton 

home. 

Having started swimming as a threeyear-old, 

time both in and on the edge 

of the pool has played a key role in 

Emma’s life. She admits to ‘a serious 

competitive streak’, whether competing 

or training – although in more recent 

years she has turned to pedal power over 

water power. 

“I was asked to take part in a triathlon 

years ago because of my swimming 

strength, but it turns out I enjoyed the 

cycling side the most,” she recalls. 

“I decided to have a go at cycling after 

that one triathlon and entered my first 

competition a few months later.” 

While she modestly admits to being 

‘quite successful’ in the sport, achievements 

include winning gold at Masters 

Games (NZ 2003) and South Africa (2004) 

in 40km time trials. 

“I’ve always been competitive in the 

sporting arena, but I also love the psychology 

and science involved with sport 

– and this all comes together as 

a coach.” 

Emma took up coaching while she 

was training for her teaching degree after 

someone asked her if she wanted to be a 

teacher or a coach. 

“That struck a chord and made me 

think, so I got involved with coaching and 

really enjoyed helping kids progress and 

seeing them improve and enjoy the sport 

of swimming.” 

Among those she has coached are 

Britain’s Zoe Baker (who set seven world 

records under Emma’s guidance), Cameron 

Gibson (fastest New Zealander 100m 

freestyle, Commonwealth Games medallist) 

and South African Olympic swimmers 

(2004 gold relay medallists). 

The graduate of Bedford College of 

PE and Sheffield University has led a life 

filled with many courageous moments, 

but says every success of her swimmers 

has been a definite high point. 

“Whether they’re winning gold, or 

setting records, or achieving personal 

bests, there’s a definite sense of achievement 

and happiness as a coach. 

“And I’m hugely enjoying my role at 

Ace, working with a club which wants to 

be progressive and is prepared to make 

changes to do so. 

“We’ve been really concentrating on 

technique and have basically retaught all 

of the swimmers, and are now beginning 

to see the rewards. 

“I come from a sports science background 

so there’s a lot of that going into 

the programme and the swimmers are 

responding really well to it. I can only see 

us moving forward.” 

Ace committee member and parent of 

three swimmers, Kelly Parker says the 

appointment of Emma as head coach is 

‘hugely exciting’ for the club. 

“Our kids are incredibly lucky to have 

someone with this level of talent and 

commitment involved,” she says. 

“Emma has come on board and put 

a lot of care and thought into restructuring 

the programmes, and streamlining 

all our processes, from better time 

management of our pool lane allocations 

through to ensuring every swimmer is 

catered for. 

“We’re operating under a far more 

logical structure now and everything is 

transparent with total accountability. 

Every swimmer is clearly assessed and 

progress is followed throughout the term. 

As a parent it’s great to know exactly 

where your child is at in terms of speed, 

technique and skill levels.” 

Kelly is also quick to praise Emma’s 

efforts in collaborating with other swimming 

clubs. 

“Previously we’ve all operated pretty 

independently. Emma is keen to see 

swimmers train and compete more regularly 

with other clubs so our swimmers 

are exposed to top level competition no 

matter what grade they are at. 

“Everything is done with the aim of 

building swimmers skills, confidence 

and experience. It’s exciting times 

ahead.” • 

This isn’t just sport. 

This is about excellence, 

wellness, health and 

helping people reach 

their potential. 

There are many different levels, choices and career 

paths offered by the Centre for Sport Science and 

Human Performance, with postgraduate, degree, 

diploma and certificate programmes available. 

Come along to our information session: 

Wednesday 12 October, 2016 

Drop in anytime between 3:30pm-5:30pm 

Centre for Sport and Exercise, 

Q Block, Rotokauri Campus, Hamilton 

Take the first step towards your future. 

0800 2 WINTEC 

create your world 

www.wintec.ac.nz 


The Out and About photos are also posted on our 

Fitness Journal Facebook page! 

Jump online to tag yourself and your friends! 

This page is proudly sponsored by Fairview Mazda 

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

80075 

GYM FUN 

Obstacle courses, sports, trampoline and gymnastics; 

Hamilton City Gymsports holiday programme caters for 

children aged 5-12, with activities designed for all abilities. 

OUT AND ABOUT 

AMANDA WILSON CLINIC 

Young Hamilton equestrians hone their 

skills, with a helping hand from iconic New 

Zealand rider and trainer, Amanda Wilson, 

at Hamilton Light Horse Club. 



Lodge Cheers to Champions Advert OCT 2016.indd 1 

20/09/2016 10:35:09 AM 

CHEERS TO OUR CHAMPS 

OLYMPIC GLORY 

The Waipa community welcome home its 

Olympians at a public event to celebrate 

their achievements. 


EXPLORE WAIKATO 

Hakarimatas 

In our month series, we check out some of the stunning 

Waikato locations which are ideal for fitness training and 

family outings. Take your workout routine outdoors with 

the popular ‘hakas’ track. 

Get in shape for summer and tackle 

one of the region’s most popular 

tracks among fitness buffs. 

The Hakarimata range to the west of 

Ngaruawahia in the north of the region 

includes 1850 hectares of native forest 

protected in the Hakarimata Scenic 

Reserve and boasts several great walking 

trails. However it is the summit track 

which offers the infamous challenge of 

1349 steps and rewards with an unforgettable 

view. 

Beginning on the Waterworks Track, 

the Hakarimata summit track branches 

off to the right and climbs steeply up a 

well-constructed set of steps and stairs. 

The steps look foreboding, but the view at 

the top is well worth the effort. The tower 

provides stunning 360 views out towards 

the coast and across the Waikato basin 

and down to Mt Ruapehu on a good day. 

Having secured a following with local 

fitness enthusiasts and visitors alike, 

it isn’t unusual to see people timing 

themselves on the track as part of their 

training. 

Highlights 

• Along the track you will be rewarded 

with babbling streams, picturesque 

waterfalls and impressive views across the 

surrounding countryside. 

• Those looking for an even more tough 

hike, keep an eye out for the sandbags 

around the base of the track and carry to 

the top with you – this will assist the Department 

of Conservation with their track 

maintenance efforts and give you an even 

better workout. 

• On any given day, you are likely to run 

into local Ngaruawahia man Reg Hohaia, 

58, who does the track nearly every day, 

and has done for four years. 

Trail lengths 

• 2km return via same track – allow 2-3 

hours as these steps are tough! 

• The Hakarimata Summit Track is accessed 

via the Waterworks Walk. The Waterworks 

Walk starts on Brownlee Avenue, 

off Hakarimata Road, approx. 1 km north 

of Ngaruawahia. 

Quick facts 

• 1349 steps lead you from the base to the 

top 

• The summit is 374 metres above sea 

level 

• The track was completed four years 

ago and has attracted more than 100,000 

annual users 

• The track is surrounded by 1850 hectares 

of native bush 

Good to know 

• Track entrance via Brownlee Avenue, off 

the Ngaruawahia end of Hakarimata Road 

Bring plenty of water as those steps are 

tiring work 

• No dogs’ access on the Hakarimatas 

• At the beginning of the track, veer left 

onto the Waterworks Track along the 

Mangarata Stream leading to an old dam. 

• The track is an all-weather metalled 

surface with an easy gradient, making it a 

popular track for young families not keen 

on the full Summit Track. • 

For more information on the Hakarimatas 

and other walking tracks around Hamilton 

and the Waikato region visit http://www. 

hamiltonwaikato.com/experiences/walkingand-hiking-trails/ 

Once you’ve tackled the Hakarimata Summit Track, 

discover more great walks and spectacular scenery 

in the Hamilton & Waikato region. 

Sanctuary Mountain 

Waiorongomai Valley 

Marokopa Falls, Waitomo 

TOP WAIKATO WALKS 

Stroll along the banks of the Waikato River, wander 

through ancient forests and past stunning waterfalls 

or step it up with a hike to a mountain summit – 

there’s something for all ages and abilities. 

For more information on the Hamilton & Waikato 

region’s best scenic walking trails visit: 

www.hamiltonwaikato.com 



Sarah Erb with her son 

Harley on their mission 

up the Hakarimatas. 

First time Hakarimata climbers Kelly Milne 

and Brad Gillespie enjoy the view. 

Candra Hansen and 

Jonathan Pullon on 

their way down. 

HAKARIMATA 

ACTION 

Explore the Hakarimata playground and join the many locals who make it 

a regular part of their fitness programme. Whether you do it once a month 

or every day (yes, really!), it's guaranteed to get your heart pumping - but 

the achievement of reaching the top is worth it. Some of our Fitness Journal 

readers share their Hakarimata adventures.... 

Cadence Hopkins (9 years old) loves doing the 

stairs with her dad. Dad Jamie Hopkins runs the 

hakas most weekends and says as much as it 

hurts there’s still that point of satisfaction every 

time you reach the top. “I’m always inspired 

by the amazing people you see and meet; all 

different shapes and sizes, a range of ages, 

singles and families all doing it for their own 

particular reasons.” 

Ingo Junge carries a 

heavier load than most 

when running up the 

Hakarimatas – the Hamilton 

firefighter wears his kit to 

train for fitness, and hit the 

stairs to train for his recent 

participation in the charitable 

fundraiser Skytower 

Stairclimb. 

Natasha Muller is 

one of the many fans 

of the Hakarimata 

challenge. 

Sacred Heart Girls College 

rowers were regulars on 

the Hakas last summer; 

fitnessjournalwaikato 

Claudia Mecchia, Ellie 

Neben and Camryn Fell. 

FITNESS JOURNAL OCTOBER 2016 23

Wintec 

summer 

training 

Increasing the 

effectiveness of training 

Summer is coming. As we start to warm up from 

the cold weeks that winter brought, many of us are 

thinking about strategies to increase the efficacy of 

training to both ship up and shape up for summer. In 

this article, I talk about how non-athletes and athletes 

alike can increase the effectiveness of their training. 

Over the past few years the 

concept of high-intensity interval 

training (HIIT, or HIT) has gained 

momentum and is popular among those 

seeking to improve fitness, performance 

and to lose body fat. HIIT involves 

performing multiple high-intensity 

exercise intervals for a short period 

of time, with either a low-intensity 

active recovery phase, or a passive 

recovery phase to allow one to recover in 

preparation for the next interval. 

In many cases the high-intensity 

intervals are performed at 100 percent 

of one’s VO2max (the maximal oxygen 

consumption achieved during exercise). 

The final intervals in a set are generally 

performed at a level below 100 percent, 

due to insufficient recovery time between 

intervals, and the build-up of fatiguing 

metabolites (such as lactic acid). As 

intensity increases so too do the physical 

demands and the oxygen requirements 

of the body to maintain the intensity of 

exercise. 

There is evidence that VO2max and 

middle-distance time-trial performance 

is improved by HIIT running programmes. 

That being said, there are also 

claims that despite the improvements 

in VO2max and time-trial performance, 

sprinting ability may suffer as a result 

of HIIT. This leaves people guessing and 

wondering what strategies they can employ 

to concurrently improve both aerobic 

endurance and sprint performance. 

An alternative to HIIT; supra-maximal 

interval training (SMIT) has been proven 

to be more efficient and more effective 

at increasing both aerobic fitness and 

performance. SMIT, like HIIT, involves 

performing multiple exercise intervals, 

but the difference between the two is that 

SMIT utilises intervals performed at an 

intensity more than 100 percent of VO- 

2max with a passive recovery phase. 

BY MARRIN HAGGIE 

Marrin Haggie is a sport science 

lecturer at Wintec’s Centre for Sport 

Science and Human Performance. He 

holds a Master of Science (Sport and 

Exercise Science) with distinction, 

and comes from a rugby league 

background both as a coach, strength 

and conditioner and player. Marrin 

has extensive experience working 

closely with athletes and the general 

public from a range of disciplines to 

help them achieve their fitness and 

performance goals. 

It is at this point where most people 

ask “How do I work at an intensity above 

100 percent?”. As previously alluded to, 

the VO2max value is the point of maximal 

oxygen consumption and exercise in an 

aerobic state. However, we can, albeit for 

a short time, exercise at levels above our 

aerobic capacity, which is referred to as 

working anaerobically. What separates 

the two is the intensity we are exercising 

at. When we are exercising aerobically 

we can maintain that intensity for an 

extended period of time. When we are 

exercising anaerobically, we can only 

maintain that intensity for a short period 

of time. So, what this means is although 

our oxygen consumption levels may stop 

increasing while we are exercising, our 

intensities can continue to rise for a short 

amount of time, allowing us to perform at 

supramaximal (above maximal) intensities 

for a short time. 

So how do you train using SMIT? Most 

HIIT sessions adopt a work-recovery ratio 

of 1:1 or 1:2. Which means for every minute 

of exercise performed there is either 

a one minute or a two-minute period of 

active recovery. Some strategies involve 

30-60 seconds of exercise while others 

use four minutes. 

SMIT training utilises a work-recovery 

ratio of anywhere from 1:5 up to 1:9. This 

recovery period, however, does depend on 

the intensity of exercise and also the duration 

of each exercise interval. Utilising 

the 1:5 strategy improvements in 3000m 

run time, 40m sprint time and repeated 

sprint ability have been seen when individuals 

performed two sessions per week 

beginning with 7 X 30 second efforts at 

130% of VO2 max gradually increasing to 

12 X 30 second sprints in the final week of 

a six-week programme. • 

How do I know what my VO2 max is? 

It is important to ascertain the intensity that corresponds to 100 percent of your 

VO2max - maintaining that intensity when exercising is crucial. Wintec’s Centre 

for Sport Science and Human Performance has a team of staff who offer their 

expertise to competitive athletes and the general public alike. If you’d like to 

have your VO2max measured and tested, and be coached through some SMIT 

sessions Wintec’s Centre for Sport Science and Human Performance can help 

get you started and on your way to looking, feeling and performing great this 

summer. 



Nutrition for 

young athletes 

Nutrition affects performance 

in sport. It affects an athlete’s 

ability to train and compete 

at their best, their ability to recover 

and adapt, their body composition, 

their energy levels and their longterm 

health. It is especially important 

for young athletes to fuel their body 

appropriately due to the demands of 

training and competition, as well as 

their requirements for growth and 

development. 

However, in a world where there are 

new fad diets each week, new nutrition 

“experts” or new lists of “good” or 

“bad” foods, it is very difficult to know 

how to ensure your body receives the 

nutrition it needs. As a result, many 

young athletes are unaware of the 

importance of nutrition in sport, and the 

potential risks associated with nutrient 

depletion and deficiency. 

As a former aerobics competitor 

during my teenage years, I wasn’t fazed 

with nutrition and certainly didn’t 

consider it a priority. I look back now 

and cringe at my ‘pre-training meals’, 

my complete lack of ‘recovery regimes’ 

and my ongoing ‘competition strategy’ 

of lollies and red Powerade (always the 

red one)! 

Many years later, and as a New 

Zealand registered dietitian, I want to 

share with you some of the key things I 

wish I knew back in my teenage years: 

1. Establish healthy nutrition habits 

Unfortunately, the “I train hard I can eat 

what I want” defence will not optimise 

athletic performance or general health. 

Young athletes have specific 

nutritional requirements, but it is 

important to get the basics right and 

start with a healthy diet. 

A diet based on vegetables, fruit, 

whole grains, low-fat dairy products and 

healthy protein and fat sources serves as 

a useful baseline for all teenagers. 

Your ability to train hard, recover, 

adapt, and avoid illness and injury is 

compromised if you don’t have the 

basics in place. 

2. Meet energy requirements 

It is important that young athletes meet 

their energy needs, as extended periods 

of low energy availability can impact on 

health. Potential impacts 

include delayed puberty, 

menstrual irregularities, 

poor bone health, short 

stature, the development 

of disordered eating habits 

and an increased risk of 

injury. 

How can I ensure I meet my 

energy requirements? 

If you have a wellbalanced 

diet, you’re off 

to a great start! However, 

it’s important to build 

onto your baseline diet by 

ensuring extra carbohydrate 

and protein is consumed to 

match training and growth 

demands. 

This may mean a little 

more is eaten at meals 

or extra snacks are on hand. Avoiding 

certain food groups can put you at risk 

of nutritional deficiencies such as iron, 

calcium and Vitamin D so it is important 

to include a wide range of foods to be 

healthy and perform at your best. 

3. Choose water 

All athletes need to maintain adequate 

hydration before training and 

competition. 

This is especially important for young 

athletes, as they are generally less 

effective than adults at regulating their 

body temperature in both hot and cold 

environments. 

The fluid of choice for them should be 

water. The use of sports drink in place 

of water is unnecessary, as the loss of 

sodium in sweat is generally lower in 

young athletes compared with adults. 

Excess consumption of sports drinks is 

costly and is bad for your teeth. 

4. Individualise your nutrition 

The demands of training and 

competition as well as growth and 

development mean that young athletes 

have unique and changing nutritional 

requirements. 

Don’t stick to uninformed fuelling and 

recovery strategies like I did. Learn what 

specific nutrients your body requires, for 

both performance and long-term health. 

Get your nutrition right now and give 

yourself the best chance to reach your 

potential. • 

BY KELLY PELHAM 

BSc Human Nutrition, 

Masters of Dietetics 

As a fanatical foodie and competitive 

athlete, nutrition and dietetics was 

the perfect career path for Kelly. She 

enjoys helping people and understands 

first-hand the challenges many athletes 

face when it comes to fuelling training 

and nutrition needs. Kelly comes from 

a gymnastics background, and has 

competed nationally and internationally 

in sport aerobics and cheerleading, 

including three world championships. 

She now has the triathlon bug and has 

dived into the sprint, standard and half 

iron man distances, qualifying for the 

NZ Age Group Sprint Triathlon team 

this year. Her areas of expertise are: 

sports nutrition (meeting daily training 

and general health needs); competitive 

nutrition; making weight for sport 

(weight loss or weight gain); gut health 

(IBS) or gut problems during exercise; 

diabetes and exercise. 

cardeanutrition.co.nz 


Fighting for a 

brighter future 

Boys living in rough neighbourhoods are being 

encouraged to throw a punch at a bag instead of 

in a fight at Hamilton Community Boxing Club. 

BY SHARNAE HOPE 

Volunteer and coach Andrew Stirling 

created a boxing academy at the 

Enderley Community Centre with 

the aim of giving support to boys aged 

9-12 who live in unstable environments. 

“The whole vision of the class is to 

train boys to become men of integrity 

through boxing,” he says. 

“The likelihood is that the majority 

of the boys in this area in 10 years’ time 

will be in jail, so theseboys are the ones I 

want to reach and give them something 

positive to focus all their energy on.” 

The launch of the academy was 

inspired by boxer Billy Graham’s book 

Making Champion Men. The book discusses 

Graham’s own rough upbringing 

and how he created a youth boxing academy 

to help kids going through similar 

issues in his hometown Naenae. 

“I really felt this was something 

needed in Hamilton, and all around the 

country,” says Andrew. 

“I spoke with Billy and he said they 

are wanting to roll out 32 boxing academies 

all around the country, so they were 

happy to support me.” 

The Enderley Boxing Academy (EBA) 

is now into its second year and has eight 

boys registered, with six of them regularly 

attending. 

Andrew admits that when he first 

started the academy he struggled to keep 

the numbers up and often had lessons with 

one or two and occasionally no students. 

“I’ve learned that the number of boys 

who turn up is less important than the 

time I spend with the few who do.” 

Thanks to his patience, Andrew has 

slowly started to see a difference in the 

boys’ behaviors, and has received positive 

feedback from their teachers and caregivers. 

From a school teacher: 

“xxxxxx is a lovely boy and I really think 

being involved has given him confidence 

and he is making good choices about who he 

wants chooses to hang out with. He is also 

really taking his learning seriously and electing 

choosing not to sit with students who he 

knows will be a distraction to him. So xxxxxx 

(the other teacher in our class) and I are really 

pleased with the progress he is making and 

I am sure the discipline and confidence he 

is learning through your academy is hugely 

beneficial to him.” 

From one of the mothers: 

“Not having a dad around and uncles/ 

aunts/family friends who love him and spend 

time with him but are busy themselves and 

grandparents and great grandparents who 

have passed away; I find xxxxxx as he becomes 

a teenager is struggling to find who he is and 

where he fits in, especially as he knows only 

my side of our family/culture. Being mum 

to xxxxxx is the best thing in the world but I 

find as he is getting older that he is looking 

for more male role models and support and 

he has found that in boxing and his mentor/ 

coach Andrew.” 

Andrew says it is the little things that 

make a difference. 

“The boys will walk into a room and 

shake hands with everyone, and have 

grown more confident in their own abilities. 

They have learned skills in fighting, 

but have also learned when to use themit. 

“I get a buzz out of seeing them interact 

with each other and seeingwatching 

their growth and success. It’s more about 

training the boys to become champions 

and strong men, if they want to do boxing 

in the future well that’s great, but that’s 

not the be all and end all.” 

Hamilton City Council supports the 

class by allowing the use of community 

facilities for no costfree and also provides 

some equipment to run the class. 

The EBA, which runs 4-5pm Monday 

and Wednesday from 4-5pm is now 

recruiting boys for term 4. For more 

information, go to ebahamilton.wixsite. 

com/ebahamilton. • 



Exercise is 

medicine for 

chronic disease 

Researchers across the world have been studying the 

effects of exercise on the human body since the late 

1800s. Physical activity has long been known as pivotal 

for improving health and preventing disease. 

is Medicine’ is a global 

movement which encourages 

healthcare providers to prescribe 

‘Exercise 

exercise as an option for treating 

various diseases 1 . 

Due to this, a growing profession 

involving qualified clinical exercise physiologists 

has emerged around the world. 

These practitioners are knowledgeable 

about different health conditions and how 

to safely prescribe exercise for individuals 

with chronic disease, and as such, 

numerous tertiary institutions in New 

Zealand are now offering this as field of 

study. 

Research indicates that physical activity 

in the right dose can manage, prevent 

and treat numerous chronic diseases. 

Psychiatric, neurological, metabolic, 

cardiovascular, and pulmonary diseases, 

musculoskeletal disorders and cancer are 

chronic diseases which are all proven to 

benefit from exercise. 

A comprehensive analysis of the research 

literature 2 , discusses the effect that 

exercise therapy has on the pathophysiology 

and symptoms of disease. 

Up-to-date, evidence-based recommendations 

for type, duration and 

intensity of exercise have been reported 

for 26 different chronic diseases with 

research showing how each these diseases 

can benefit from exercise therapy (see 

Pedersen & Saltin, 2015). 

High blood pressure, a common 

condition in the Western population, is 

a significant risk factor for stroke, heart 

attack and heart failure. 

Studies show that there is a strong 

link between lowering blood pressure and 

decreasing the risk of death. Research has 

shown that endurance exercise, and resistance 

training both lower both systolic 

BY KRISTINA DRILLER 

A specialist in exercise rehabilitation and 

chronic disease management, Kristina 

Driller is a sport and rehab consultant at 

UniRec and uses “exercise as medicine”. 

Trained to provide carefully tailored 

exercise programmes for people from 

all walks of life and particularly those 

who may have struggled with exercise 

in the past; have particular limitations 

which prevent them from exercising, or 

those who simply don’t know where to 

start, Kristina has a wealth of experience 

spanning eight years and provides expert 

advice in chronic disease management 

and musculoskeletal rehabilitation. 

and diastolic blood pressure. 

A drop by as little as 20mmHg in 

systolic blood pressure or 10mmHg in 

diastolic blood pressure has been found to 

half the risk of death from cardiovascular 

disease 2 . 

The World Health Organisation reports 

that more than 80 percent of the world’s 

adolescent population and one in four 

people worldwide are not sufficiently 

active 3 . 

There are growing health problems 

in New Zealand and Australia linked to 

obesity, type 2 diabetes and cardiovascular 

disease. 

I encourage you to seek out experienced 

exercise professionals who can 

counsel and guide you on a journey to 

find how physical activity can be included 

in your lifestyle to reduce your risk of 

disease and improve health, wellness and 

longevity. 

While exercise has been shown to 

benefit numerous chronic diseases, it is 

important to always seek medical advice 

and clearance from your GP or specialist 

before undertaking any new exercise 

regimes. • 

1. Retrieved September 21, 2016 from http://www. 

exerciseismedicine.org/support_page.php/evidence-for-eim/ 

2. Pedersen, BK & Saltin, B. (2015). Exercise as medicine – 

evidence for prescribing exercise as therapy in 26 different 

chronic diseases. Scandinavian Journal of Medicine and 

Science in Sports. (Suppl. 3) 25: 1 – 72. 

3. Retrieved September 21, 2016 from ttp://www.who.int/ 

mediacentre/factsheets/fs385/en/ 

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Connecting with 

your workout 

I’ve been an enthusiastic participant of high intensity workouts 

for the past ten years, but in saying this, give me a 

mat or cushion and ask me to sit for an hour and meditate 

and I can EASILY tap into this rejuvenating space. You 

might ask what mindfulness mediation and high intensity 

exercise have in common, the answer is alignment of our 

body and mind. 

I 

often see fellow gym-goers struggling 

and often giving up, or pushing themselves 

far too hard and failing to enjoy 

the experience. 

Exercise should be something that 

we do for our body, not to it. It should 

be considered something that allows us 

growth and contentment, something that 

nurtures not only our body but also our 

mind. I have recently noted an increased 

awareness from the media on maintaining 

good mental health, which is both 

fabulous and so incredibly necessary. 

Without a healthy, constructive mindset, 

we will struggle to reach any goals 

that we make for ourselves and that also 

stands for goals around our physical 

activity. What we think we create therefore 

what we think about exercise has a 

massive influence over how motivated we 

are and the outcome. 

To ensure that your next workout is 

both enjoyable and productive, there are 

a few tweaks that you can make to your 

experience. I call them tweaks because 

they’re not a massive overhaul of how 

you approach exercise, they’re simply 

little things that you can put in place to 

connect your mind with your body. The 

‘tweaks that I propose will allow you to 

get out of your head (with all its negative 

self-talk, skewed beliefs, preoccupied 

thoughts and worries) and into the 

moment where enjoyment and gains are 

made. 

TWEAK ONE: Make the time to 

connect with your breath. 

Your breath is your life force so naturally, 

we want to become BFFs with 

it while we are working really hard. 

Connecting with our breath and allowing 

it to be an anchor for our concentration 

takes our attention away from any 

unhelpful thoughts and allows it to find a 

stable rhythm for us to feel grounded and 

in control. And of course it also assists 

with a speedy recovery after an intense 

round of exercise. When we connect our 

attention with our breathing it will slow 

it down and we will adjust to a steady 

rhythm with greater ease. 

TWEAK TWO: Become attentive to 

your body’s clues. 

When we connect with the sensations 

in our body we are much more aware of 

when we need to adjust our posture, scale 

back or increase our load. By noticing 

when our bodies are struggling we can 

pull back before injury occurs. Ignoring 

our body’s clues does us no good, they 

are there for a reason, so make time to 

connect with them. . 

TWEAK THREE: Bringing attention to 

your environment. 

Personally I find that connecting with 

my environment using my senses really 

helps me to again, get away from any 

self-defeating thoughts in my head and 

connect with my surroundings that I love 

working out in. Next time you’re out for 

a run or a walk, take time to connect with 

what you can hear, smell and see. How 

your skin feels as the crisp air skims the 

surface or how your feet feel and sound 

pounding the footpath. This simple act 

of tapping out of your head and into your 

environment not only helps you to work 

smarter and harder but it also helps you 

to enjoy it more. 

TWEAK FOUR: Employing the power 

of intention setting. 

Setting an intention at the start of your 

workout is a really powerful way to frame 

how your session will go. Intentions are 

your thoughts directed towards a desired 

outcome - remember the mind affects the 

body and its performance. Next time you 

get ready to hit the gym, the footpath, or 

the mat, take 30 seconds to create a powerful 

intention that you can keep coming 

back to when you need to during your 

BY VICTORIA HOOD 

Victoria Hood (BA(Hons)Pysc) is a 

mindfulness coach and practitioner 

in schools. She is passionate about 

holistic health and a wellbeing 

advocate. She also facilitates 

mindfulness-based workshops 

for mums and is set to run a joint 

collaboration with Les Mills Hamilton; 

a workshop series on rebooting and re 

centering (October 29). 

“This special workshop series is not 

only aimed at parents but also those 

who are passionate about achieving 

amazing things,” explains Victoria. 

“Those who strive to be the best 

version of themselves and who work 

hard every day to get to where they 

want to be.” 

The series is comprised of three 90 

minute workshops: meditation for gogetters, 

mindfulness for parents and 

exploring mindfulness with your kids. 

Victoria also shares her refreshingly 

honest views on parenthood and 

life on Facebook (Mindful Mum 

Aotearoa). 

workout. Training goals give you great 

direction and something to work towards 

but if you don’t come into each training 

session with the right mindset you’re not 

setting yourself up to achieve. Start your 

intention with “during this workout I intend 

to achieve (xyz)” and really visualise 

it taking place. The visualisation part is 

important! 

So go forth! Connect your mind with 

your body and watch as it transforms 

your whole experience of working it. If 

you would like more information around 

mindfulness or mediation jump over 

to my Facebook page -Mindful Mum 

Aotearoa. • 

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www.healthperformance.co.nz 



Strength and conditioning 

for the mind 

Physical fitness is one of the most common forms of 

personal development which many people invest in and 

actively work on, on a daily basis. 

People engage in sport and fitness 

activities for a variety of reasons, 

but largely they all relate to the 

want to ‘better oneself’ in some way, 

shape or form. 

Engaging in physical fitness and exercise 

takes physical strength of course, 

but it is also a huge mental game. Many 

people’s sporting success is limited by 

their self belief and mindset, more than 

by their actual ability to run the distance, 

or push the weights. 

One of the biggest mental challenges 

both in sport and everyday life, is our self 

talk. Self talk is essentially the way we 

speak to ourselves in our heads, and this 

can be both positive and negative. All day 

we chat to ourselves internally; debriefing 

situations and thinking our thoughts. In 

fact, we do it so subconsciously that we 

often don’t recognise what we’re saying 

to ourselves. 

Identifying what kind of things you tell 

yourself and your body is incredibly important, 

as the words we use in our heads 

are very persuasive. We are our own biggest 

critic and therefore our self talk can 

get quite negative – for me, specifically 

when I’m exercising. 

On my daily run, my self talk will tell 

me all kinds of things along the lines of, 

“you’re so unfit”, “you can’t do this”, 

“you’re never going to get fitter”, “you 

should give up now”. I suspect you can 

relate… and I bet you know how hard it is 

to keep going when your mind is telling 

you these things. 

Being aware of your negative self talk 

is the first step to being able to change, 

or challenge it. Once we become aware 

of what we saying to ourselves subconsciously, 

there are a number of ways to 

change it, so it becomes positive. 

First, it’s interesting to identify where 

our self talk is coming from. Our bodies 

hate being uncomfortable and so do our 

minds. When we’re out of our comfort 

zone, both our body and our mind do all 

they can to get us back to that comfort 

zone. So essentially, negative self talk is 

simply our body and mind wanting us 

to stop because it recognises that we’re 

pushing our own boundaries – which is 

actually a really good thing, because it 

means we’re challenging ourselves and 

growing. Knowing this means that we 

can challenge our negative self talk head 

on because we know that what it’s saying 

isn’t true. 

The issue with self talk is that we’re 

very persuasive and we tend to believe 

BY NICKY FELTON 

Nicky Felton is a young 

entrepreneur, personal and career 

development coach, and founder of 

the personal development website 

‘Go-Getters’. 

Passionate about personal 

development, communications, and 

helping others, Nicky is dedicated to 

inspiring and encouraging others to 

push their limits and live their lives 

based around their own passions. 

Nicky works one-on-one with 

individuals in the areas of personal, 

business, and career development. 

www.go-getters.co.nz. 

whatever we tell ourselves, even if it’s total 

rubbish! One great technique to tackle 

negative self talk is having the ability to 

externalise it. Imagine if someone else 

was saying out loud what you’re saying to 

yourself in your head – would you believe 

them? NO.! You’d probably stand up for 

yourself and argue with them…which is 

exactly what you need to do with your 

self talk. 

Building mental strength is incredibly 

important for all aspects of our lives, and 

limiting negative self talk is an essential 

part of this. Start identifying your negative 

self talk, and challenge it – that kind 

of negativity doesn’t deserve a spot in 

your mind and doesn’t serve a productive 

purpose. • 

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Avantidrome 

conference 

National Sport and Exercise Science 

Conference comes to Waikato 

Sport, exercise science, coaching, 

health and human performance 

are just some of the major topics 

coming under the spotlight at an upcoming 

National Sport and Exercise Science 

Conference. 

Being held at the Avantidrome in 

Cambridge October 28-29, the event 

is the annual conference of Sport and 

Exercise Science New Zealand (SESNZ); 

bringing together an impressive collection 

of minds and experience. 

A national organisation, SESNZ aims 

to take the lead in developing a national 

co-ordinated approach to integrating 

sport science into sport at all levels, as 

well as providing accreditation credentials 

for sport science professionals. 

University of Waikato academics Professor 

Rich Masters and Dr. Matt Driller 

are national board members for SESNZ. 

This year, they are organising the conference, 

which is taking place in the Waipa 

district for the first time. 

“We are absolutely delighted to have 

the opportunity to host the conference in 

Waikato and are excited to bring together 

like-minded people with a passion for 

the science of sport and exercise,”. says 

Professor Masters. 

And Dr. Driller reveals: “we have big 

ambitions to turn the SESNZ conference 

into one of the best in Australasia. We 

would like to see it become a regular fixture 

on the calendar for anyone working 

in the sport, exercise and health industry”. 

The conference will see a mix of 

academics, students, coaches, athletes, 

health practitioners and community sport 

workers come together to hear university 

and industry experts share their views on 

a wide range of topics. 

This year, the conference title is 

Changing NZ Perspectives on Active 

Health and Human Performance. 

Themes will include health and human 

performance, as well as sport, exercise 

science and coaching. 

Professor Alan St Clair Gibson, will 

headline the conference as a keynote 

speaker. Recently appointed Dean of the 

University of Waikato’s new faculty of 

Health, Sport and Human Performance, 

Professor St Clair Gibson is famous for his 

work in the ‘90s and early 2000s on the 

Central Governor Theory. 

The Theory claims that your brain 

paces your muscles to keep them from 

reaching exhaustion. When the brain 

decides enough is enough (as avid readers 

of Fitness Journal will be familiar with), 

it creates sensations that you interpret as 

muscle fatigue, which causes you to slow 

down to protect yourself. 

Professor St Clair Gibson is well known 

for his other work too, and has published 

more than 150 research articles in the 

areas of basic brain function, control 

system mechanisms, exercise regulation, 

psychophysiology and complex system 

integration. 

The second keynote speaker is Professor 

Damian Farrow. Professor Farrow 

holds a joint appointment at Australian 

Institute of Sport and the Institute of 

Sport, Exercise and Active Living at Victoria 

University in Melbourne. Professor 

Farrow is the world’s foremost expert on 

the role of practice in developing expert 

skill in sport and is famed for his very 

popular book on how to improve human 

performance in sport, entitled “Run Like 

You Stole Something”. 

Professor Masters and Dr Driller say 

that they are delighted in the interest 

shown in the conference this year. 

More than 70 abstracts have been 

submitted by researchers and practitioners 

from all over New Zealand, as well 

Photo University of Waikato Adams Centre for High Performance – Tauranga. 

as from Australia, the UK and even Hong 

Kong. 

Other speakers and their topics include: 

Dr. Daniel Plews (High Performance 

Sport NZ), Chasing the 0.2: Striving for 

impact in high performance sport. 

Danielle Salmon (University of Otago), 

A baseline profile of brain health in a 

semi-professional Rugby Union team 

Associate Professor Jim Cotter (University 

of Otago), Combined stressor 

training and cross tolerance for health 

and performance. 

Associate Professor Mike Hamlin (Lincoln 

University), Effect of repeated sprint 

training under hypoxia on normoxic 

repeated sprint performance. 

Dr. Stacy Sims (University of Waikato), 

Sex differences in hydration, thermoregulation 

and performance. 

Dan Archer (Unitec Institute of 

Technology), Standing workstations: 

Experience, acceptability, and effects on 

occupational sedentary behaviour and 

metabolic health of office workers 

Dr. Blair Crewther (Imperial College, 

London), The direct immunoassay of 

blood-free testosterone: is it valid in sport? 

Dr. Peter Maulder (Wintec), The acute 

effects of ballistic jumps as a pre-conditioning 

contraction on sprint performance 

Julia Cassadio (High Performance Sport 

NZ/AUT), Accounts from Rio: Optimising 

performance support in a challenging 

environment 

Liis Uiga (University of Hong Kong), 

The role of consciousness in balance 

performance 

Daryl Foy (University of Tasmania), 

What we do in the (ONLINE) shadows - 

an investigation of behavioural systems 

design and social dynamics in an online 

exercise community 

Dr. Sarah-Kate Millar (Auckland 

University of Technology), Using contrast 

textures to enhance perceptual coupling 

in high performance rowing 

Francisco Tavares (University of 

Waikato/Chiefs Rugby), Effect of training 

load on acute fatigue and wellness during 

an in-season non-competitive week in 

elite rugby athletes 

Tanja Allen (Wintec), Assessing the 

potential for clinical exercise physiology 

in the Waikato region of New Zealand: A 

pilot study 

Dr. Matt Driller (University of Waikato), 

What do we know about the sleep 

habits of elite athletes and how can we 

attempt to quantify these? 

Richard Ward (University of Newcastle), 

Duration of concurrent muscular 

strength and endurance training in soccer 

players and effect on performance: A 

review 

Dr. Martyn Beavan (University of 

Waikato), Salivary hormones and sport 

science applications 

SESNZ has developed a new website 

(sesnz.org.nz) to reflect its evolving role 

in the health, sport and exercise of New 

Zealanders. 

The conference is open to anyone 

working in the sport, exercise and health 

industry. To register visit sesnz.org.nz • 

Sport and Exercise Science 

New Zealand (SESNZ) objectives: 

• To promote, encourage and 

develop the proper use of exercise 

science and technology to improve 

the exercise, sport and health 

performance of New Zealanders; 

• To promote the importance 

of exercise for optimal sport 

performance and health; 

• To educate people involved in 

sport and exercise in the principles of 

sport and exercise science and their 

appropriate applications; 

• To develop, promote and manage 

standards for individuals or agencies 

specialising in sport and exercise 

assessment and development 

programmes; 

• To promote SESNZ and the role of 

sport science in New Zealand sport 

and to take the lead in developing a 

nationally coordinated approach to 

integrating sport science into sport at 

all levels 

Conference name: 

Changing Perspectives on Active 

Health and Human Performance 

What is it: Sport & Exercise Science 

New Zealand’s annual conference 

Where is it: Avantidrome, 

Cambridge on October 28-29, 2016 

What is it about: Themes of the 

conference will include health and 

human performance, as well as sport, 

exercise science and coaching. 

Who can go: Anyone working in the 

sport, exercise and health industry 

To register or for further 

information: www.sesnz.org.nz 



Spring clean 

with a detox 

As summer looms closer, many turn to a detox 

or cleanse to farewell winter. 

Whether it is to support the body 

after a winter of comfort foods, 

a general cleanse of the digestive 

system or support the body’s immune 

system, we all benefit from a regular 

annual detox. 

The first thing to do to detox is to cut 

out certain foods. My recommendation is: 

• white flour 

• white sugar 

• refined foods 

• meat 

• sugary drinks 

• alcohol 

These foods should be dropped from 

your diet to ensure the best result and add 

more: 

• fresh fruit 

• vegetables 

• pure water 

If you add and cut out the above for at 

least two weeks, that alone will help the 

body to cleanse and detoxify the digestive 

system and blood. 

If you do this for 14 to 30 days once 

or twice a year, your body will be able to 

cleanse itself to the capacity that your 

wellbeing and lifestyle allows. 

The more antioxidants, nutritious 

food and pure water you drink and eat – 

the better your body can regenerate and 

cleanse. 

If you are often sick, do not get over 

illness easily, tired or unwell you may 

want to look at supporting your dietary 

cleanse with some supplements. 

There are a number of choices; whole 

food powders to add to smoothies, breakfast 

or place in a quick easy drink of your 

favourite juice. 

This will increase the nutrients and 

antioxidants in your diet to support well 

being and regeneration, or add herbs for 

specific support for liver and digestion. 

These can be bought individually or in 

combinations depending on your needs.Always 

get support from your natural health 

specialists and take as recommended. 

There are some precautions to taking a detox: 

When you detox your body allows toxins 

to be released from your liver. 

These then need to be removed through 

your normal digestive process. To ensure 

this can occur, your digestive system 

needs to be working properly. If it isn’t or 

is slow you may need a supplement that 

supports movement. 

Headaches can occur during this time 

if toxins are not removed efficiently. If 

this occurs – drink more pure water – or 

lessen the detox. If in real doubt stop the 

detox and get advice. 

A detox should not be taken when you 

are pregnant. 

If you have medical conditions or 

are on medication, always discuss these 

with your health specialist before going 

on a detox. 

If you cannot go on a detox; you can 

add whole foods and nutrients to your 

diet to enhance your body’s wellbeing. 

Some of these can be added to your diet 

daily. This is recommended if you have 

a high stress job/lifestyle, cannot always 

eat the most natural diet or work with 

chemicals. 

My personal favourites: 

Chlorella. Chlorella is the top selling health 

food supplement in Japan and it is estimated 

that over 10 million people around 

the world take chlorella everyday as part 

of their natural health regime. 

It has many benefits and with its yield 

of rare plant nutrients can be used as 

a natural daily multi-vitamin with the 

added benefit of being a gentle internal 

‘cleanse’ for the body. 

Chlorella has also been used to detoxify 

overexposure to pesticides and insecticides. 

Chlorella is highly abundant in 

unique phytonutrients and antioxidants 

that can offer protection against free 

radicals, toxins and pollutants in our air, 

water and food supply. 

Bentonite Clay. Calcium Bentonite “living 

clay” is edible, drinkable; 100 percent pure 

and natural from the mineral rich plains 

of Southland, New Zealand. 

Also known as Montmorillonite, this 

clay is recognised worldwide for its 

healing, protecting energies. Nature is 

the chemist. Bentonite alkaline clay is a 

multi-functional mineral complex. It not 

only has vast mineral stores, but also a 

strong ionic cleansing capacity. 

While re mineralising the body it also 

is a gentle yet powerful whole body detox. 

One simple supplement – two vital functions 

for optimal health. 

BY MONICA 

VAN DE WEERD 

Monica van de Weerd is a well respected 

Waikato based beauty therapist and 

aromatherapist, with an impressive 

knowledge of natural health and 

wellbeing. She and husband Frans (a 

qualified physiotherapist, homoeopath, 

craniosacral therapist and bowen 

therapist) are committed to living a 

naturally healthy lifestyle. 

www.naturallyhealthy.co.nz 

Probiotics (Immunity Fuel). Immunity Fuel 

is a certified organic probiotic superfood 

made up of 13 strains of the Lactobacillus 

Bacteria family, combined with 19 certified 

organic whole foods. 

These have been fermented together 

for three weeks during which time the 

bacteria pre-digest the whole foods turning 

them into an easily absorbable source 

of nutrients for the body’s cells. As the 

bacteria have already digested the whole 

foods the body does not need to do any 

work in order to absorb all the nutrients 

available in the product. 

Immunity Fuel helps detoxify the body 

from chemicals and toxins that are present 

everywhere in today’s environment, 

including food sources, water supplies, 

medicines and workplaces. The good bacteria 

clean out the digestive system and 

colon, where most disease starts, and the 

pre-digested whole-foods replace vital 

nutrients at a cellular level. 

It is important to note that Immunity 

Fuel alone will not cure disease, it simply 

gives the body the tools it needs to heal 

itself, and works best taken in conjunction 

with a healthy and balanced diet, lifestyle 

and exercise. 

Once the gut is working efficiently, this 

allows the body to heal itself of many ailments, 

and users of the product have seen 

benefits ranging from increased energy 

levels, improved digestion, more regular 

bowel movements, less susceptibility to 

colds and flus, and weight loss (to name 

a few). 

Most importantly – what or whichever way 

you choose – it must fit you and your 

lifestyle. If you do not get results and it is 

stressful to take, it is not the right product 

or method for you. 

There are so many different products 

and methods available because we are all 

different. This is why it is important to 

seek expert input to ensure you are fully 

informed on the most suitable diet and/ 

or supplements for your personal requirements. 

Natural health works – but it 

must work for you. • 


Walking the talk 

When Nick Moore was training for the Lake Taupo Cycle 

Challenge, he had all the pedal power he needed, but struggled 

to find the right fuel for his engine. Enter Kiwi ingenuity and a 

business plan with his partner Wendy McGregor. 

The couple joined forces to brainstorm 

with the goal of creating 

a range of nutritious pre-made 

meals aimed at athletes. And 

within a year they launched Plate Me, 

an impressive collection of three meals 

already finding fans in the sporting community. 

The pair share a love of health and 

wellbeing and with some expert nutritional 

input have crafted their range of 

easy meals, free of artificial colours and 

preservatives. 

As a keen cyclist, Nick was fed up with 

some of the sawdust flavoured offerings 

of sports snacks and meals, and determined 

to do better. 

The Cambridge-based pair enlisted the 

help of leading sports nutritionist who 

works closely with elite athletes. Then 

came the task of sourcing quality ingredients 

and the couple were thrilled to discover 

Waikato-owned Chef Ready Meats 

that could supply quality farm fresh beef, 

lamb and chicken. 

Having spent months developing 

unique, delicious and nutritious premade 

meals with an 18-month shelf life, 

Plate Me was officially launched last 

month and Wendy and Nick say they are 

already blown away by early demand for 

the meals. 

“During our product validation phase, 

we were contacted by high profile sportspeople 

wanting to get their hands on bulk 

meals,” says Nick. 

“There were other products on the 

market, but none that were shelf-stable 

and nutritionally correct. We identified 

a gap in the market for convenient and 

healthy food for busy people,” he says. 

“People often associate packet food with 

being unhealthy, which is usually the 

case, so we are so excited to offer an option 

that is truly nutritionally clean.” 

Rugby coach Wayne Smith is a supporter 

of Plate Me Nutrition meals. 

“I was really impressed at the quality 

and taste,” he says. “I thought the portion 

sizes were huge, and it seemed to be 

good value for money. Nutritionally, it’s 

spot on – lots of antioxidant rich foods, 

with good farm fresh meat and healthy 

vegetables – just what you need to fuel 

your body so it can perform on the sports 

field, out on a run or at the gym. The 

Turkish lamb was my favourite, it had 

really good flavour – the meat was moist 

and the spices were just right. I’d definitely 

recommend Plate Me to my players 

and other athletes. It’s something convenient 

you can take with you to training or 

when travelling.” 

The product is already attracting attention 

from businesses nationwide wanting 

to partner and stock the products in hotels, 

travel vans, sporting stores and gyms. 

It’s these markets that have Wendy 

and Nick excited about the huge growth 

potential and global reach. 

“We are in the early stages and are 

looking to grow market share in New 

Zealand with a long-term strategy to 

launch into countries such as Australia, 

China and the UK,” says Wendy. 

At their Cambridge base, they are surrounded 

by sporting champions, including 

elite cyclists and Olympic medal rowers. 

“Our obvious target market is up-andcoming 

athletes and corporate athletes 

training for events.” 

However, the product’s unique 

18-month shelf life, and the fact that it 

doesn’t require refrigeration, has widened 

their market potential drastically. 

“Tourists and campers are just a few 

examples of people who we believe will 

benefit from this healthy pre-made meal 

option,” says Wendy. 

The product range consists of three 

meals designed by leading sports performance 

nutritionists: Beef Superfood Casserole, 

Bye Bye Chicken Thai, and Train to 

Gain Turkish Lamb. Brown rice and chia 

accompany each meal. 

Plateme.co.nz • 

Sporting background? 

Nick has played many sports over 

the years. His passions are rugby and 

cycling and was actively playing rugby 

until two years ago after injuring his 

ACL. 

Wendy has been a member of a gym 

for many years. She enjoys walking her 

dogs around the Cambridge lake and 

also loves the Waikato River Trails near 

Arapuni. 

Both Wendy and Nick are going 

through the accreditation coaching 

process to be able to ride at the 

velodrome in Cambridge. 

What prompted you to take this from 

a ‘dream’ to reality? 

In 2015 Wendy decided to take 

voluntary redundancy from her 

corporate career and take the step in 

getting their Plate Me dream off the 

ground. 

What was the greatest challenge? 

The greatest challenge has been 

getting the message out there that 

our food is made with the best fresh 

ingredients and retains it shelf life due 

to the cooking process and NOT due 

About Plate Me 

to added preservatives or nasties. Also 

finding great companies willing to 

give start up business a go has been a 

challenge. 

What are you most proud of? 

The product. We eat it ourselves and 

love to see others enjoying our meals. 

What three things would people be 

surprised to know about you both? 

- Nick is a trained commercial pilot and 

Wendy is terrified of flying. 

- Nick and Wendy are both Waikato 

University graduates and have worked 

together in the dairy industry for many 

years. 

- Wendy loves to design and make 

custom cakes for friends and family and 

Nick quite likes to eat them! 

What are your future plans for the 

business? 

We have other recipes, including 

vegetarian options, we are currently 

working through and hoping to launch 

in the next few months. We have many 

other ideas around convenient nutrition 

to explore as well - so watch this space. 

Also as our food is export quality we 

look forward to expanding into the 

Australia and UK sports markets. 

Cook up a feast 

We love nothing more than exploring new taste 

sensations and these latest book releases are 

packed with flavour and inspiration. 

Scrumptious, 

by Chelsea Winter 

Random House NZ, $50 

Since becoming a favourite on MasterChef 

NZ, Chelsea Winter has continued to attract a 

massive following, particularly on social media. 

Scrumptious is her fourth book (yes really) and 

has been eagerly awaited by many. From her 

tempting snickerdoodle recipe through to a 

chapter on Christmas treats for those who like 

to prepare early, her warm and down to earth 

personality is shared through a series of family 

photos dotted throughout. Treat yourself and your 

family to a scrumptious treat. 

IMA Cuisine 

(An Israeli Mother’s Kitchen) 

by Yael Shochat with David Cogen 

Random House NZ,$55 

The flavours, spices and ingredients which 

represent a culture are brought to life within the 

pages of IMA Cuisine. From the opening recipe of 

Shakshuka as a spicy alternative to eggs benedict, 

blintzes instead of pancakes, latkes instead of 

hash browns; treat your palate to a taste explosion 

and discover herb and spice combinations to 

change the way you cook. From the childhood and 

mind of Auckland restaurateur Yael Shochat, this 

tasty book is packed with her favourite Israeli and 

Middle Eastern recipes. 



Rejuvenating and 

staying healthy during 

the holidays 

In my time as a nutritionist, I have experienced many 

clients asking what to eat while overseas on holiday. 

Usually it isn’t for too long, so I often say there’s no point 

stressing about it; try to eat as healthily as possible while 

still splashing out and having fun. 

Why this been my basic advice 

is because when you stress 

about things, it is the stressful 

thoughts and emotions which do more 

harm to the body in the long run. Let’s 

face it, the whole point of a holiday is to 

rejuvenate (for most people). 

I recently spent 10 days in Rarotonga 

which inspired me to write this article, 

for those interested in maximising the 

opportunity to rejuvenate and reset on 

an overseas holiday. Below is an holistic 

array of tips to either inform or reassure 

you of ways to maintain or boost your 

health on holiday. 

Used traditionally by healers to help 

people recover quicker from illnesses, 

it is now being bought and sold all over 

the world for these health benefits (bear 

in mind products will vary in medicinal 

strength depending on the manufacturer). 

A lot of ginger and chilli are also grown 

on the island, fantastic for immunity 

(ginger), pain relief / anti-inflammatory 

(ginger), circulation (ginger, chilli) and 

increasing metabolism (chilli). These only 

being a few examples of medicinal foods. 

However do be aware of food hygiene 

in really exotic places. It pays to do your 

research on food hygiene with the countries 

and locations you are going to. Note 

that cooked food (in really exotic places) 

kept hot is always best, street stalls have 

seemed to have made a reputation for 

themselves for being not so great on the 

gut. 

Eat local traditional(often medicinal) 

foods/dishes. In a Pacific island for example 

you can’t go past the coconut, in 

all its forms; water, milk, cream and food. 

Coconut has many health benefits. It can 

assist in immune and liver function and 

provide many nutrition and health benefits. 

The water is a great source of electrolytes 

(potassium). Rich in lauric acid, 

coconuts can help boost immune function 

and are anti-fungal and anti-bacterial. 

The principal fatty acid in coconut milk 

is lauric acid, which is the same fat found 

in abundance in mother’s milk and is 

known to promote normal brain development 

and contribute to healthy bones. 

It also has important anti-carcinogenic 

and anti-pathogenic properties and is less 

likely to cause weight gain than polyunsaturated 

oils. 

The summary of its benefits are: 

weight loss; reduced risk of heart disease; 

reduced cholesterol; disease prevention 

via its antibacterial, antiviral and 

antifungal agents; help with diabetes and 

chronic fatigue, Crohn’s, IBS, and other 

digestive disorders; increases metabolism 

and promotes better thyroid function; 

boosts energy; rejuvenates skin and helps 

prevent wrinkles. 

My favourite dish in Rarotonga was Rukau; 

taro leaves cooked in coconut cream. 

It looked like green slop but tasted divine. 

The taro leaves are said to be high in 

plant-based iron and high in phytonutrients 

to boost strength and libido. Another 

popular super food on the island is Noni 

juice. Apparently if it doesn’t smell or 

taste like blue cheese then it’s not the real 

deal. The medicinal benefits of Noni juice 

are that its enzymes mimic the enzymes 

in the immune system of human beings. 

Drink bottled water preferably, as this will 

keep you hydrated and energised. Boiling 

the water in some countries is fine, in 

others boiling doesn’t seem to do much 

good. If the water is off this can really 

affect all systems in your body, as water 

travels right around the body, in and out 

of your cells since we are made up of 

70/80 percent water in our physical body. 

This means any nasties in the water will 

be sent around the body pretty quickly. 

If this is the case, lack of energy, lethargy, 

loose stools and stomach pain can be 

quite common side effects. 

Keep an eye on the digestive system before 

you travel you may want to make sure 

your digestive system is balanced and 

working well (see www.facebook.com/ 

fuelnutrition4life for my pinned post on 

digestive boosting tips), as this will also 

mean your immunity is functioning at 

a higher level. Thus, meaning less risk 

of travellers’ diarrhoea (no one wants 

to spend all holiday on the toilet). Basic 

sanitary practices are recommended i.e. 

taking alcohol-based hand sanitisers after 

the toilet, touching surfaces etc, before 

eating and drinking. 

I can already tell I will make some eyes 

roll with this one. Reduce your alcohol 

intake (hence tolerance) well in advance of 

BY DANIELLE ROBERTS 

Nutritionist Danielle Roberts is 

dedicated to helping people enjoy 

a healthy and knowledgeable 

relationship with food. Her business 

Fuel Nutrition allows her to share 

her passion for nutrition and healthy 

living. Danielle is a freelance 

nutritionist and works with a 

number of Hamilton gyms. To make 

a booking, please contact Danielle at 

www. fuelnutrition.co.nz 

your trip- this means you can still enjoy 

a couple of drinks at happy hour and you 

are ready to party. By not over doing it 

you will face less negative health effects 

on the liver (ie hormonal balance, cholesterol 

and detoxification processes to 

name a few things). This also means you 

won’t spend precious holiday sight-seeing 

time hung over. 

A positive about holidays is that usually 

sightseeing reignites our natural hunger 

and satiation cycles in the stomach. We 

are having too great a time to emotionally 

eat. This means your digestive hormones 

drive you to eat when you are physically 

hungry. When you do eat then you know 

it is because your body needs the nutrients.This 

is a great way to rebalance our 

digestive system and metabolism; which 

could well kick start some loss of excess 

weight if you are carrying it – BONUS! 

Exercise. Unless you really want to keep 

to your normal routine from back home, 

make your exercise incidental on holiday. 

This could mean walking or biking 

to different destinations sightseeing 

along the way, doing some nature hikes, 

cultural activities which involve movement 

i.e. dancing. I enjoyed all of these in 

Rarotonga as well as snorkelling in local 

lagoons. 

Schedule some lazy days. As much as it’s 

good to sight-see, if your trip is longer 

than five days (anywhere) make sure you 

have some time to recharge the batteries, 

relax and pamper the physical body. 

Sunbathing is definitely a fantastic way 

to do this, the sun is very recharging 

and vitamin D is great for mood and our 

metabolism. 

Finally, to really fill your body with vitality 

and health, embrace the culture you 

are surrounded by and be in deep gratitude 

for your experiences. Fill your soul with a 

deeper sense of being and purpose which 

brings you peace, joy and love. To which 

your body responds by destressing and 

revitalising itself. 

So next time you are planning a holiday 

and want to try to stay in the best state 

of health as much as possible, have a reread 

of this article. May your next holiday 

be filled with vitality, great health and 

soul enriching experiences. • 


Eat 

The best places 

to eat in Waikato 

20385 

A country café in the heart of the Waikato 

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

156 Turkington Road, Monavale, Cambridge 

Signposted from the Cambridge - Te Awamutu Road 

07 834 3501 • cafe@monavaleblueberries.co.nz 

www.cafeirresistiblue.co.nz 

Chicken Orzo Salad 

Ingredients include: chicken, 

orzo, edamame, capsicum, soy 

beans and pesto dressing 

This delicious chicken orzo salad is 

just one of the many tasty options 

available from Coffee on Mill. 

This newly established café is 

located on Mill Street, across the 

road from Pak n Save. 

Now also open on Saturday with 

an all-day menu, it is the ideal 

destination for a quick stop 

break, a lunch date or to stay for 

a while and enjoy a meal. 

3 ulster st, hamilton 

open 7am - 3.30pm monday - sunday 

contact us now 

phone: 07 838 2045 

southernspicenz@gmail.com 

www.plus91cafe.co.nz 

find us on facebook at 

www.facebook.com/plus91cafe 


20284 

Centrally located and plenty of parking, 

come see us for a coffee and treat 

Perfect for meetings or a quick snack 

on the go 

16 Mill Street, Hamilton 

OPEN 

7.30am – 3.00pm Monday to Friday 

8.00am – 2.00pm Saturday 

Find us on Facebook 

80325 

OPEN Monday - 

Saturday 

Order and pick up 

available Monday – Friday 

With our salads in hot demand, we are now 

offering a convenient phone ordering system to 

pre-order and pick up your favourite menu items! 

www.fastlane.kiwi 

800 Victoria Street, Hamilton 3204 | 07 839 0886 

WE ARE ABLE TO CATER FOR MOST 

DIETARY REQUIREMENTS 

INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN, 

VEGETARIAN, PALEO, LOW CARB & HIGH CARB 

www.fitnessjournal.co.nz 

80199 

Reference: Nuts for Life 2016

Making life good: 

Kate Moffat 

When Kate Moffat became a 

mum, she started paying 

extra attention to what 

exactly was in the food her 

children were eating. With a son suffering 

from food intolerances and eczema, 

she was extra vigilant about all aspects of 

her family’s health. And so began an exciting 

journey which led to the creation of 

two separate brands and businesses, both 

geared around optimising health through 

good nutrition. 

Best Bones Broth has become hotly 

sought after and is stocked at a few select 

chosen retailers around New Zealand (locals 

can get their fix at Bin Inn Dinsdale). 

The wonders of bone broth have been 

loudly celebrated over recent months; and 

Best Bones Broth proudly uses all local, 

NZ, certified organic ingredients. 

Kate also recently launched Matcha 

Matcha. Matcha is a special variety of 

green tea, stoneground into a fine powder. 

All the nutritional properties of the 

tea leaves are ingested, not letting any of 

the goodness go to waste. 

Fitness Journal caught up with Kate, who 

shared some insights into what makes 

her so passionate about healthy living and 

eating. 

What is your fave way to use Best Bones 

Broth? 

As a quick and easy tonic – with fresh 

lemon, ginger, turmeric and a pinch of 

salt and pepper, or as a warming broth 

bowl with cooked rice, Bok choy, grated 

ginger, garlic, chilli and sautéed shitake 

mushrooms, add a dash of tamari and a 

drizzle of sesame oil – so yum! 

What five things do you want people to 

know about bone broth? 

• It’s nature’s superfood - amazing for 

digestive issues, joint pain/arthritis, 

recovering from injury, quicker recovery 

after training (athletes love broth), full of 

minerals and amino acids and broth helps 

to support a healthy immune system. 

• Add it to anything for the health 

benefits and to take your cooking to the 

next level – soups, cook your grains in 

it, risottos, sauces, gravies, sneak it into 

your smoothie – your kids will never 

know it’s there. 

• Not all broths are created equal. Our 

bone broth is very high in gelatin (that’s 

why it’s thick like jelly), which experts 

believe can help heal and seal a leaky gut 

– an increasingly common condition in 

today’s society. Many cheaper brands of 

broth or stock are quite diluted and/or full 

of flavourings, sodium and preservatives. 

• Broth is great for your skin – full of the 

collagen and connective tissue from the 

types of bones we use, and also the amino 

acids needed for collagen production – say 

goodbye to those wrinkles and cellulite. 

• It’s important to use bones from organically 

raised animals. Bone and marrow 

Matcha Matcha 

Matcha tea leaves are shade grown 

before harvest, significantly increasing 

the chlorophyll and amino acid 

content well above that of standard 

green teas. Matcha Matcha tea has 

become increasingly popular and is 

now a regular menu item among cafes. 

It has the golden ratio of caffeine 

and a high level of amino-acid L-theanine, 

coffee drinkers are ditching 

their coffee lows for matcha highs! 

Matcha Matcha only has one third of 

the caffeine that coffee has, it delivers 

you with a long-release energy hit 

without the jitters. Not only is Matcha 

Matcha tea delicious as a latte, it is 

a versatile addition to any smoothie, 

chia pudding or for an anti-oxidant 

hit in raw or baked treats. 

absorb and store toxins that an animal is 

exposed to, such as chemicals found in 

pesticides, insecticides and non-organic 

fertilisers, antibiotics, medicines/vaccines 

and growth hormones. Those nasties are 

passed on to our digestive system if we 

cook broth with them. 

What is the biggest misconception/s 

about bone broths? 

That it’s the same thing as a stock – it’s 

not! Stocks are traditionally made with 

bones containing a small amount of 

meat. The bones are cooked at a high heat 

with fast cooking techniques (20 mins 

to two hours which results in a watered 

down liquid lacking all the nutrients 

found in slow cooked broth. Our broths 

are slow cooked at a low temperature 

with a very high ratio of bones to water 

(the bones are only just covered!) resulting 

in a very nutrient dense, gelatin rich 

and jelly like consistency bone broth. 

What is the greatest challenge getting 

the product off the ground and ready to 

market? 

Broth is a very labour and time intensive 

product – so probably upscaling our production 

and finding the time to market 

our product. 

What you are most proud of? 

Many people are aware of the benefits of 

consuming broth but don’t have the time 

or capacity to make it themselves. Many 

of our customers (I’ve been selling our 

broth at a local farmers’ market) have 

expressed how grateful they are that we 

have brought a quality bone broth to the 

market and have told us that they are 

feeling the benefits from consuming it. 

What is your favourite way to relax? 

Weekends away with my family and 

friends – I don’t feel guilty sitting down 

to read the newspaper or a couple of 

magazines and watching the kids running 

around having fun. Or walking our kids 

and dog to our local beach – I always feel 

immensely grateful that I live in such a 

beautiful place. 

What makes you so passionate about 

your products Bone Broth & Matcha 

Matcha? 

They are both products that I felt were 

benefiting my life before I brought them 

to the market. I started making bone 

broths when my second child started on 

solids, and for my then toddler, to help 

heal his health issues (food intolerances 

and eczema). Matcha helped me kick my 

coffee addiction. Coffee just doesn’t agree 

with me – I get the jitters and ultimately 

don’t feel great after drinking it. But I 

still wanted a hot, creamy and satisfying 

drink – a matcha latte made with fresh 

almond milk filled the gap and actually 

makes me feel amazing. 

What are some of your other fave 

ingredients? 

My weekly staples are – micro greens, 

we’ve been doing a bit of sprouting – 

chickpeas, mung beans etc, coconut 

yogurt (love the taste and pureness of the 

Cathedral Cove Coconut Yogurt). Loving 

shitake mushrooms with just about 

anything at the moment. And spices – I 

attended an ayurvedic cooking workshop 

the other week and I’m eight months’ 

pregnant and craving warming foods – 

spicy dhals, curries etc. And I’m adding 

turmeric and pepper to everything! • 

Bin Inn Dinsdale 

Specialty grocery store 

specialising in organic, gluten free, whole food 

and super foods 

bininndinsale 

bininndinsdale11 

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

80436 


Round the Bridges 

victory would cap great 

year for young runner 

St Peter’s School student Charli 

Miller is looking to stamp her 

mark on the 6km Secondary School 

Challenge at this year’s Round the 

Bridges. 

At just 13-years-old, Charli had won six 

consecutive 2km Kids Challenge events at 

the annual Hamilton fun run. Now 14 and 

in her first year of high school, she will 

race against her secondary school peers in 

the 6km Secondary School Challenge. 

And from the season she has been having 

so far, the Editor’s Trophy, which will 

be awarded to the first-placed female, is 

definitely within her grasp. 

During this winter season Charli has 

managed to claim four national titles - 

winning two age-group cross country 

events, as well as the New Zealand Road 

Running and Duathlon under 15 girls’ 

titles. 

Although she has already experienced 

an incredibly successful year, taking out 

Round the Bridges would be the icing on 

the cake. 

“I’ve won a couple of big titles which I 

think is really good but I’m really looking 

forward to going back to Round the Bridges 

because it’s a yearly thing that I really 

look forward to,” she says. 

The 6km event will be a big step up 

from her usual 2km race but Charli is 

looking forward to the challenge. 

“The 2km race was definitely a good 

hard run but I’m excited for the 6km 

race,” she says. 

“Because it’s a bit longer, I’ll really be 

able to challenge myself and try and go 

harder.” 

As well as aiming to win the individual 

award, Charli is also looking to help her 

school claim the Secondary School Challenge 

Trophy which is awarded to the high 

school that boasts the fastest cumulative 

time across its top four students. 

As a new year nine student at St 

Peter’s, Charli is really looking forward 

to representing her school and running 

alongside her teammates. Her biggest 

challenge will be her competition from 

Waikato Diocesan. 

“All of the other schools are pretty good 

but I’d probably say Dio would be my biggest 

challenge because it has a lot of strong 

runners my age and a little bit older.” 

Last year Waikato Diocesan student 

Grace Ritchie was the first female to finish 

the 6km event, coming first in the u20 

women’s age group category. 

Charli came in second with a time of 

24:52, exactly one minute after Grace and 

after already blitzing the 2km Kids Challenge 

beforehand. 

With just one race to focus on this year, 

Charli plans on giving the older competitors 

a good run for their money. • 

Established by the Hamilton Harrier 

Club (Hamilton City Hawks) in 1945, 

Round the Bridges has become Waikato’s 

largest annual running event and 

will be held in the Hamilton CBD on 

Sunday November 13, 2016. Attracting 

more than 5500 participants, Round 

the Bridges will see runners and 

walkers take on 2km (kids only), 6km 

and 12km courses. Catering to all ages 

and abilities, Round the Bridges is an 

event the entire family can enjoy. 

www.roundthebridges.co.nz 

DERMATOLOGY, VASCULAR, PLASTIC SURGERY 

& APPEARANCE MEDICINE CLINIC 

DERMATOLOGISTS 

Marius Rademaker BM, FRCP, FRACP, DM 

Amanda Oakley MBChB, FRACP, DipHealInf 

Sarah Hill MBchB, FRACP 

“The lotus flower has 

been traditionally regarded 

as a symbol of regeneration, 

healing and enduring beauty. 

Make an appointment with 

one of our highly skilled 

specialists today and let us 

help you achieve your health 

and beauty goals this year... 

so as the lotus flower, 

you can blossom too.” 

Cosmetic and Reconstructive 

Plastic Surgery 

Adult and Paediatric Dermatology 

Vascular Surgery and 

Ultrasound Scanning 

Appearance Medicine 

Cutera Laser Skin Rejuvenation 

and Re-surfacing 

IPL Treatments Beauty Therapy 

Medical Tattooing 

VASCULAR SURGEONS 

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

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

Paul Haggart MBChB MD, BSc, FRCS 

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS 

Stuart McNicoLL MBChB, FRACS (Plastics) 

Ahmed Alkadhi MBChB, FRACS (Plastics) 

Michael Woodfield MBChB, FRACS (Plastics) 

Brandon Adams MBChB, FRACS (Plastics) 

APPEARANCE MEDICINE 

Sonya Ferguson App Medicine Nurse RCompN 

Stella Wilkins App Medicine Nurse RCompN 

Madeleine McNicoLL App Medicine Nurse RCompN 

Megan Lyons Laser Therapist 

Deborah Downey Beauty Therapist 

Melanie-Jane Rogers Tattoo Removal Specialist 

CALL US TODAY FOR YOUR APPOINTMENT 

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



Nurture your 

mental health 

Mental Health Awareness Week is endorsed by the 

World Federation for Mental Health and marked in over 

150 countries. In New Zealand it is usually celebrated to 

coincide with World Mental Health Day on October 10. 

The 2016 theme for NZ Mental 

Health Awareness Week is: 

Connect with nature for good 

mental health and wellbeing. 

Connect, Me Whakawhanaunga 

Connecting with nature is great for you. 

The beauty is in how simple it can be. 

Remember if you can’t get outside, you 

can always bring the outdoors in. 

• Go barefoot and feel the grass or sand 

beneath your feet. 

• Cloud gaze – what shapes can you see? 

Notice how quickly the sky moves around 

you and how beautiful the fresh air is. 

• Walk in nature with a friend. 

• Bird watch. 

• Find a nature photo online and make it 

your computer background. 

• Organise a class/work/family picnic in 

your local park. 

• Use natural material to make art – 

think seaweed, shell, sand and flowers. 

• Create a green space in your school, office 

or home with indoor plants. If you’re 

the competitive type, you could instigate 

a green space competition. 

• Trek to ngahere; korero karakia with 

tangaroa and your maunga. (Talk and 

pray with your god and your mountain). 

• Bathe in the mauri ora (life spirit) of our 

natural environment that gives us its own 

wonderful oranga (health, welfare etc). 

Give, Tukua 

Nature provides, it gives everything 

needed to not only survive, but thrive. 

Here are some cool ways you can give 

back to nature: 

• Volunteer at an organised beach 

clean-up or do your own. It’s a great way 

to meet like-minded people and keep 

Aotearoa beautiful 

• Volunteer for DOC, or another nature-related 

charity close to your heart. 

• Plant trees – there are many opportunities 

to join tree planting days across 

New Zealand, a simple Google search will 

reveal one closest to you. 

• Challenge yourself to produce less 

waste. It’s amazing to see how much you 

use each day that isn’t necessary. 

• Use public transport more often, or 

start carpooling days with your co-workers/neighbours. 

• Offer to help a neighbour out with some 

gardening or other outside chores, eg, 

mow their lawns or water their plants. 

Take Notice, Me aro tonu 

It's common to go about your daily life, 

oblivious to your natural environment. 

Take some time to be mindful of what’s 

happening around you. 

• Take notice of the night sky. Be 

aware of what phase the moon is in and 

how the visible constellations change 

throughout the year. 

• Go somewhere you’ve always been 

meaning to visit in your local area. 

• Collect and measure the rainfall in your 

garden and keep a diary of the weather 

you notice each day. 

• Choose a square of earth in the garden 

to explore with a magnifying glass. Perhaps 

you could create a scrapbook about 

what you find. 

• Go for a bush walk with your camera 

and photograph until your heart’s content 

while taking the time to really notice 

what you are photographing. 

• Create a photo diary of a favourite 

place, plant, animal or tree. 

• Take a selfie with the different manu 

(birds) in your area. 

Keep Learning, Me ako tonu 

There is always something new to learn 

and discover when you interact with 

nature: 

• Learn how the natural environment 

can help heal you. What natural resources 

have you got in your backyard 

that could be used for medicinal or 

edible purposes? 

• Take a trip to the zoo and learn about 

the animals and their habitats. 

• Learn about local flora and fauna. Go on 

a bush walk and try to identify the different 

animal and plant species you see. 

• Create a worm farm in your backyard. 

• Visit the observatory or learn about 

the constellations. 

• Consider volunteering for DOC, Forest 

and Bird, Project Jonah, Coastguard, 

SPCA or another nature related cause 

where you can learn new skills and immerse 

yourself in nature. 

Be Active, Me kori tonu 

Getting outside exposure and exercising 

is good for your overall health and wellbeing, 

plus it strengthens you connection 

with nature: 

• Climb your maunga or swim in your 

awa or moana. (Climb your mountain 

and swim in the rivers and sea). 

• Try tai chi classes for strength, balance 

and mental wellbeing. 

• Bring activity into the everyday, eg, 

use the stairs instead of the elevator, 

walk to colleagues to talk with them 

instead of phoning, and get off the bus 

one stop earlier than your stop. 

• Take a family walk after dinner, or a 

longer one on the weekend. Let family 

members take turns to choose where to go. 

• Start a walking school bus for kids in 

your area. 

• Join a sports club to be active and 

meet people at the same time – tennis, 

bowls, touch rugby, netball, there is so 

much to choose from. 

• Design a treasure hunt or fun challenges 

to get to a mystery nature rich 

destination for your friends, family or 

workmates. • 

For more information on Mental health 

Awareness Week, visit mhaw.co.nz 

What’s on Waikato 

Buggy Fit - (10-11am, October 13, 

Chartwell Park, Queenwood) 

Get out in the fresh air with your 

child(ren) and come and join in for a 

workout. Suitable for all abilities and 

fitness levels. Children of all ages are 

welcome in this supportive, friendly 

and encouraging group. A gold coin 

donation can be made to workout 

with proceeds forwarded to the 

Mental Health Foundation. Hosted by 

Launch Fitness; workouts designed by 

mothers for mothers. 

Timata Hou Open day - (10am- 

2pm, October 13, 41 Duke St, 

Ngaruawahia) Progress to Health – a 

mental health and disability support 

organisation is hosting an open day at 

their nursery in Ngaruawahia. Come 

along and "connect with nature". 

Hosted by Progress to Health. 

Lockout 

To get New Zealanders thinking about 

how easy it is to schedule in some 

quality time with nature, the MHF is 

holding a national MHAW Lockout on 

World Mental Health Day – Monday 

October 10. From 12–1pm, Kiwis 

will head outside and discover how 

happiness and wellbeing blooms 

when we start to connect with the 

nature that surrounds us every day. 

“We’re holding the MHAW Lockout 

rain or shine,” says MHF chief 

executive Shaun Robinson. “At 

noon, turn off your computer, down 

your tools, shut up shop and head 

outside to explore the world around 

you. You don’t need to strap on your 

hiking boots or your skis – just go and 

explore the blue and green spaces 

you work and live around every day. 

“It’s about making time to feel 

naturally happy – it’s easier than you 

might think!” 


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

Naturally Healthy 

Health Stores and Clinics 

• Frans van de Weerd: 

physiotherapy (acc reg) 

• Homeopathy 

• Fertility 

• Cranio sacral therapy 

• Bowen therapy 

• Food Sensitivity testing 

• Massage therapy 

• Naturopathy 

• Hypnotherapy 

• Facials 

• Instore tastings: herbal teas; 

superfoods etc 

• aromatherapy; bach 

flowers and herbal remedies 

blending 

• In store displays and education 

• Knowledgeable staff 

• Professional therapeutic 

ranges 

Naturally HealtHy 

106 London Street, 

Hamilton Central - Parking on site 

Ph 07 958 3845 

Hours: 

8am– 6pm Monday to Thursday 

8am– 7pm Friday, 

9am– 5pm Saturday 

Naturally HealtHy 

419 Grey Street, Hamilton East 

Ph 07 958 3846 

Hours: 

9am-5pm Monday to Friday, 

9am-1pm Saturday 

Yoga for Athletes & Everyone 

Balance Yoga offers yoga classes for all types of bodies. 

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

be flexible. Come and try yoga with our experienced, 

professional teachers can discover how yoga can help you 

move better, stretch better and breathe better. 

Classes six days a week. 

Why should athletes do yoga? 

• Develop and maintain muscular 

balance 

• Reduce your chance of injury 

• Mindfully stretch out your tight spots 

• Improve your range of motion, 

coordination and core 

strength 

• Develop body 

awareness and mental focus 

• Faster, more effective recovery 

• Mobile 

Personal 

Training 

• Sport Specific 

Strength and 

Conditioning 

• Nutrition analysis 

and strategies 

• Small group 

training 


/naturallyhealthynz 


For class timetable and full details visit 

www.balanceyoga.co.nz or contact 

Sarah 027 287 3444 

20272 

11835 

Can you truly say you have been nourishing 

your body? Are you full of energy and vitality? 

Sometimes it is easy to let life get in the way, 

now it is time to put yourself first. 

For nutritional education, plans and guidance 

tailored to your needs contact Danielle 

Roberts (Bsc Human Nutrition) 

M: 027 8443547 

E: danielle@fuelnutrition.co.nz 

www.fuelnutriton.co.nz 

www.facebook.com/fuel 

nutrition4life 

Coming to you monthly 

Bay of plenty 

in print edition and online at 

www.bopbusinessnews.co.nz 

www.facebook.com/bopbusinessnews 

THE REGION’S BUSINESS VOICE 


www.fitnessjournal.co.nz 

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