INSPO Fitness Journal June 2017

YOUR FREE COPY
Waikato Edition
JUNE 2017
Fitness Journal
BRADEN
CURRIE
NZ’S
FITTEST
MAN?
WELLBEING LIFESTYLE FITNESS

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2 INSPO – FITNESS JOURNAL JUNE 2017

CONTENTS JUNE 2017
On the cover
8
Braden Currie – could he
be the fittest man in New
Zealand?
Features
13
17
19
8
How exercise can benefit
your mental health
Men’s active wear – our
guide to fitness fashion
Let’s talk about gout
22
How to help improve your
own health and wellbeing
Waikato’s future potential
26 Olympians
28
32
36
42
46
48
Hockey hero:
Reuben Andrews
Mindfulness for school
children
When sports gambling
becomes an addiction
Encouraging Kiwi kids
to cook
Hamilton teacher Chris May
becomes author
Exercise programme for
50+ age group
Columnists
14
16
24
Sarah MacDonald: Yoga for
30 Athletes and everyone
38
Regular
6
34
47
Kristina Driller: Tips for multi
sport training
John Appel: Encouraging
men to prioritise health
Alison Storey: Motivating
men for a healthier lifestyle
Danielle Roberts: Handy tips
to reboot your gut
Monica Van de Weerd:
40 The joys of digestion
Things We Love
Beauty Spot
Book Corner
Men’s Health Week. What’s
20 your score?
WWW.INSPOMAG.CO.NZ
FACEBOOK.COM/INSPOMAG
48 6
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INSPO – FITNESS JOURNAL JUNE 2017
3

FROM THE EDITOR
Mental health is a hot topic in
today’s society. Just as medical
professionals have long advocated
physical health and wellbeing, increasing
emphasis is being placed on the importance
of mental health and wellbeing.
Recent statistics reveal our health system is
overloaded, with issues relating to mental
health continuing to rise.
So this issue is largely dedicated to the
importance of prioritising your mental
health. You’ll notice a strong emphasis on
articles geared towards men – to tie in
with the fact the June calendar includes
both Men’s Health Month and Men’s
Health Week.
We all have men we love in our lives;
fathers, husbands, brothers, sons and
friends. Take a moment to check in. Ask
how they’re doing? Don’t just accept ‘fine’
as an answer. Do the same with the women
in your life. The surface picture is rarely
the entire story.
Encourage the people around you to
become part of your support system - and
vice versa. Get a health check. Be honest
about any concerns. Make some small
changes or tweaks to your lifestyle - you
could be surprised at the positive flow on
effects.
This issue is packed with information
on giving yourself a health check-in, and
of organisations and people who can help.
Whether you are a high performing athlete
or a busy mum or dad, there are many
ways you can try and keep track of both
your physical and mental health - and
improve your awareness of how the two
are linked.
Our cover story on supreme athlete Braden
Currie also touches on the importance
of mental health and the role it has played
in helping him excel at so many sports.
Plus we feature nutrition advice, delicious
recipes, competitions, workout tips
and plenty more. Enjoy – and be kind to
yourself.
LISA POTTER
EDITOR
Fitness Journal
EDITOR Lisa Potter
MOBILE 021 249 4816
EMAIL lisa@inspomag.co.nz
ADVERTISING ACCOUNT MANAGER
Kate Rutherford
PHONE 07 838 1333
MOBILE 027 432 0469
EMAIL kate@inspomag.co.nz
DESIGN Tania Hogg / Kelly Milne /
Dayle Willis
Subscriptions
Subscribe to the free e-edition of
INSPO and you’ll be emailed a link to
our online edition each month.
Simply visit:
www.inspomag.co.nz/subscribe
Or pick up a hardcopy from one of
the following locations:
CONTRIBUTORS
Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
• New World Te Rapa
• New World Rototuna
• Hamilton Airport
• New World Cambridge
• Pak’n Save Te Awamutu
• ASB Events Centre Te Awamutu
Contact us
1 2 3
1 / Alison Storey
A multi-award winning personal
trainer, Alison has represented New
Zealand in three Sports; beach
volleyball, rowing and rhythmic
gymnastics. The two-time New
Zealand Personal Trainer of the Year
runs Storey Sport, a mobile personal
and sports training business and
is a regular INSPO Fitness Journal
columnist. storeysport.co.nz
2 / Chris May
Hamilton school teacher turned
author (Running with a Hurricane) is
passionate about helping boys reach
their potential. Chris has developed
a programme to help engage and
empower boys in their learning, and
shares some of his thoughts in his first
guest column for INSPO Fitness Journal.
3 / John Appel
As director of Advance Wellness,
John works with everyone from
students to professional athletes
and chronic fibromyalgia clients.
He boasts a Masters degree in
Physical Therapy, a Bachelor of
Science in Exercise Physiology and
Athletic Training and is a John F.
Barnes Certified Myofascial Release
Therapist. John is a keen athlete
himself and specialises in injury
prevention training.
Advancewellness.nz
EMAIL info@inspomag.co.nz
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
WaikatoBusiness
PUBLICATIONS
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
COMPETITION TERMS
AND CONDITIONS
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One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
selected at random and no discussion will be entered
into after the draw. By entering this competition you
give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
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purposes of delivering a prize. Winners may be requested
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photographs in any publicity.
4 INSPO – FITNESS JOURNAL JUNE 2017

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INSPO – FITNESS JOURNAL JUNE 2017
5

Things
we love
A few of our favourite things
FOOD INSPIRATION
If you love flavoursome
goodies like burgers,
cheesecake or salted caramel
brownies – you’ll be ecstatic at
how you can enjoy guilt-free
(and meat-free versions).
Kiwi chef Sam Murphy
revolutionises the world of
plant based eating in her
Beautifully Real Food book. It’s
packed with groundbreaking
ideas – our fave is the banoffee
pie porridge parfait.
POSITIVE ENERGY
Hit the ground running in the PureBOOST
running shoe from adidas. Designed to
adapt to your feet and return energy
from every stride, they adapt to your
movements with comfort and support.
Adidas.co.nz
SAVAR SKINCARE
Forget the era of a dried up bar of soap in your
gym bag. Respect your skin with this natural
energising body wash from Savar. Beautifully
fragranced, soap-free and non-drying, it
nourishes and moisturises skin with natural
goodies such as New Zealand lemon balm and
organic sugar cane. Best of all it’s made in New
Zealand and comes in a recyclable bottle.
Savaronline.com
SERIOUS WORKOUT WEAR
The lines between active wear and street
wear continue to blur. If you’re a fan
of extreme comfort and performance,
you’ll love the Better Bodies and Gasp
collections (made in Sweden). With
exceptional fit, the collections are popular
in New Zealand with pro figure girls and
bodybuilders, as well as those who spend
serious time in their workout wear.
gymclothingnz.co.nz
MAT PERFECTION
Made from organic cotton dyed in
concoctions of ayurvedic herbs (including
sandalwood, neem, tulsi and
turmeric), these Archeus yoga mats
are handwoven by traditional weavers
in India. The mat underside is brushed
with natural rubber and is so natural
it can be composted at the end of its
life. Perfect for yin yoga, pilates and
meditation practises.
Archeus.co.nz
6 INSPO – FITNESS JOURNAL JUNE 2017

NAILED IT
Inspired by nature, the Earth, Wind & Fire
collection from Colour by TBN is all the
personality you need. Complete your winter
look with beautifully manicured nails in these
on-trend tones. Plus they’re super affordable
and the range is 100% animal cruelty free.
Colourbytbn.com
GO TROPICAL
Take a tropical holiday in your shower,
with this luscious coconut body scrub
from Fiji Spice Queen. Invigorating
(Fijian Fair Trade) sugar granules strip
dull cells away, while organic coconut
oil replenishes and macadamia nut oil
calms with antioxident and anti-ageing
properties. Cruelty free certified and
vegan. fijispicequeen.com
SHEER LUXURY
WATER WORKS
Most of us clunk a water
bottle around in our bag,
between the gym, sports
and home. Now you can be
smarter about your water
storage with this slimline,
reusable A5 water bottle
designed to fit stylishly into
handbags, backpacks, laptop
bags and even your pocket.
Untouchedworld.com
TIGHT RECOVERY
Whether for training, competing or
recovery, treat your body to these 2XU
compression tights and help prevent
muscle fatigue by wrapping and supporting
the major muscle groups.
Torpedo7.co.nz
If you’re only going to invest in
a few quality items (like most
men) this winter, make one of
them a Cassum top. This exquisite
blend of ultra-fine merino
and possum fibres, blended with
cashmere and silk, is everything
that is good to wear (and touch).
Plus this New Zealand brand,
Untouched World is the first
fashion company in the world
to be recognised by the United
Nations for sustainability.
Untouchedworld.com
COLOUR CRUSH
When it comes to the winter blues,
we’re crushing on Triumph’s latest
collection. Add some wow-factor
to your lingerie with this awesome
array of blue designs, from cool icy
shades to deepest twilight.
Au.triumph.com
INSPO – FITNESS JOURNAL JUNE 2017
7

BRADEN
CURRIE
– the fittest man
in New Zealand?
When Braden Currie says he’s ‘pretty
competitive’, you get the feeling he’s also
the master of understatement. For that
is like saying he is ‘pretty fit’.
Photo by Graeme Murray
If there was ever a competition to find the
fittest man in New Zealand, he’d have to be
at the top of the field.
His relentless drive has shaped him into
a multisport endurance champion. Braden
wakes up each morning, swims, bikes, runs
and goes to the gym. Then rather than feeling
satisfied with his efforts (like most of us
would), he gets up and does it all over again
the next day - and the next.
Braden’s multisport career kicked off
impressively began, as a three time consecutive
champions in the Coast to Coast (World
Multisport Championships). Becoming one
of New Zealand’s most acclaimed multisport
athletes was just the beginning of his domination
within the world of endurance sport.
His ingrained need of challenge has seen
him pursue and achieve within every style of
endurance sport.
Within the space of just a few years he
has proven himself globally over a variety of
racing styles and disciplines. Among these
is the New Zealand Long Distance Triathlon
Champion (twice), an achievement which
gave him the confidence and determination
to prove himself in Olympic distance triathlon,
where after only six weeks of racing he
became the New Zealand Olympic Distance
Triathlon Champion.
Alongside his on-road triathlon achievements,
Braden also maintained his passion
and dedication to off-road racing, placing
second in the world at the XTERRA (offroad
Triathlon) World Championships, and
becoming a multiple New Zealand and Asia
Pacific XTERRA Champion.
Every champion has a story of what they
feel has contributed to their achievements.
For Braden, this is growing up on a farm in
a small rural community, with hard-working
parents who taught him that success in life
requires relentless commitment through the
good times and the bad.
Braden did not fit within the mould of the
educational system, and being dyslexic often
made him feel isolated and inferior to his
classmates. A teacher with a passion for multisport
who recognised Braden’s struggle with
school, started turning up at his gate at 6am
every morning and made him go running.
8 INSPO – FITNESS JOURNAL JUNE 2017

Physical activity
provides me with
daily inspiration. It
clears my head and
makes my body feel
good. I think it’s a
key part to moving
through the barriers
that we all experience
when we are feeling
“in the box.”
In many ways, Braden attributes his success
within the world of sport, to the teacher
who believed in him.
To this day, he reflects on the impact of
having someone recognise his struggle and
provide the pathway to building back his
confidence in life and the self-belief that
everything is possible when you apply commitment,
dedication and heart.
Braden has gone on to become one of the
most respected names in the world of multisport
and adventure racing. He is a world
champion, a Red Bull athlete, a NZ and
Asia Pacific XTERRA champion and the NZ
Olympic distance, Long Distance and Ultra
Distance Triathlon champion.
He is also a husband and a father – which
are hugely important roles, and by necessity
because of the time and energy he puts into
his sport to stay at the top of his game, his
family have also become immersed in this
world. Wife Sally helps manage much of the
media and marketing that comes with being
an athlete of this calibre.
You get out what you put in
There’s a reason so few people reach the
ultimate levels of their sport on a world
stage. It is relentless hard grind. The demand
of competing at the highest level requires
every drop of stamina and strength a person
is capable of, often on a daily basis.
There’s the physical challenge of pushing
your body to its limits - and beyond. Then
endless hours of training, of time committed
to your sport (often while also juggling
family life), the mental strength required to
never quit and to repeatedly battle through
the tough times.
Braden is that rare breed of athlete who
continues pushing through barriers. His
drive sees him continually push his body
and mind to its absolute limits – and then set
himself fresh challenges.
It’s never too late
In spite of growing up in a small rural community
and not having exposure to any form
The Currie family
Photo by Miles Holden
of multisport or triathlon racing during his
adolescent years, Braden was still able to apply
himself to become one of New Zealand
and the world’s best endurance athletes. He
was often described as the farm boy who
came out of nowhere. He had one attempt at
the two-day Coast-to-Coast in 2007, placing
third, having never paddled a multisport
boat or ridden a road bike.
From 2007 to 2011 Braden and Sally, put
all their energy into building a business in
Australia. After selling the business, he decided
to give the Coast to Coast another crack.
He came third in 2012 in the one day, which
only motivated him to go back again and win
it three times in a row.
Rather than a life of practise dedicated to
a sport, it was instead his aggressive racing
attitude, relentless commitment and full
level of support from his family, that enabled
him to develop a career within multisport
and adventure racing.
Driven to excel
Braden knew he could do more and found
himself face-to-face with a career opportunity.
One he had immense passion and
natural talent for, but also was financially
high risk, highly competitive and perceivably
impossible to make a life from as a
full-time athlete.
His competitive spirit has taken him, and
his family (including children Tarn and Bella),
around the world, blitzing strong fields
and racking up win after win.
From triathlons and ironman to on-road
and off-road events, he’s a human four wheel
drive machine that just never quits.
This year he has one main goal - to win
the most renowned endurance event in the
world – The Ironman World Championships.
Ironman is a new sport for Braden.
After winning his first attempt at Ironman
this March, he decided that the most fitting
goal for him moving forward was to aspire
towards the biggest goal in endurance sport.
INSPO Fitness Journal catches up with the
powerhouse athlete...
Photo by Graeme Murray
INSPO – FITNESS JOURNAL JUNE 2017
9

“My family are part
of what I do. Every
year they travel with
me so I can train and
compete. We have
not spent more than
three weeks apart. I
couldn’t do it without
them and they are
a huge part of my
motivation for doing
what I do.”
Photo by Graeme Murray
What keeps you motivated?
Racing keeps me motivated. The thought of
racing and everything to do with the race I
have next. I think about the racing part of
it a lot, along with the thought of pushing
my limits beyond what I have experienced
before.
How do you ‘push through’ the mentally/
physically challenging times?
When it comes to racing, this is where I
come into my own. I really enjoy being in
this space and at my limit. Training through
these times is not as easy though, as I don’t
have the external motivators (other athletes,
chance of winning etc.) that I would have in
a race. It’s also largely repetitive as you don’t
just have to do it once, you need to do it day
in day out to achieve the progression you
hope to. I think growing up on a farm and
learning what hard work means and seeing
my dad work hard every day, has helped
ingrain in me what it means to work. And
even when I’m tired, I still seem to habitually
work at it.
What is your most memorable sporting
achievement?
Winning Ironman NZ was an incredible feeling.
Although I’d had a pretty good summer
of racing, I didn’t feel like I had performed
at my best. When it all came together on race
day at Ironman NZ, I couldn’t quite believe
it. I didn’t really acknowledge what it would
mean to win this event until I was 20metres
from the finish line.
Which part of multisport is most challenging
personally?
The challenging part is trying to train for
multiple styles and disciplines at the same
time. Last summer tested that theory and it
was incredibly hard to feel like I was making
progress in anything. I was trying to juggle
five disciplines at one time.
I know that it wasn’t the best idea to
combine so much racing, but it’s tough when
it’s the NZ summer and there are so many
incredible events on offer within such a short
time period. I don’t like missing out and I
like to think I can do it all. Coming second
in the Coast to Coast (after two consecutive
wins) was a good reality check for me. I gave
the event what I thought was enough but
retrospectively I didn’t give it the respect it
deserved. Six weeks paddling was never going
to cut it and that is what showed on race
day. This summer was one of my biggest
learning experiences in terms of deciding on
the direction I want to go. I want to be able
to battle it out with the best in the world and
know that I have given 100 percent to my
preparation. There is nothing worse than
walking away knowing what you could have
done, but didn’t.
And in terms of training?
I think the biggest challenge for me is doing
big training blocks. I seem to last about three
weeks before I feel like I need to race. My
coach is great at keeping it interesting and
throwing in group training weeks, or changes
of location to keep my interest. I have also
realised that it is actually better for me to
have a race every month or so. Some people
suffer from racing this much but it seems
to give me a good boost that I can then take
into the next block.
What were the most challenging aspects of
multisport when you first started out?
Seems like a long time ago now, but I guess
it was only five years or so. When I first
started out I was happy to try out just about
anything. In my second year of racing I flew
to the USA when our second child Bella was
three days old, to race a series of 70.3 and
HyVee non-drafting triathlon.
I was only one and a half years into swim
training and it was a big move financially to
get to the USA and race against the best in
the world at a sport I had never competed
in. I did get it handed to me, and felt pretty
beaten up on returning home. I did however
still feel I was capable to racing those guys
and it just made me more motivated to go
10 INSPO – FITNESS JOURNAL JUNE 2017

ack next time in a position where I could.
Only last year, I also thought I would have
a crack at ITU triathlon. It was an intense few
months of training for events of less than
one hour or two hours’ duration. I really
enjoyed it but I didn’t have the time I needed
to prepare well enough for a shot at making
the NZ Olympic team.
The process however made a big impact
on me and I feel that it brought me a long
way. I really enjoy a new challenge but after
five years of racing almost every style of
adventure racing, multisport and on and off
road triathlon available, I think I now have
a good feeling about where to put my focus
moving forward.
What are three things you know now, that
you wish you knew when starting out?
I don’t have a lot of regrets in my life. I have
enjoyed every experience that I have had
racing, the places it’s taken me and the challenges
it has provided me with. I’m grateful
that I didn’t start out in this sport too early
as I don’t think it would have benefited me.
Every race I have competed in as taught me
something and provided me with skills that
I can now draw on when I find myself in my
toughest moments of racing.
How important is the nutrition side of things?
We have always eaten healthily, with a focus
on only wholefoods. Sally is a naturopath
and although I was reasonably old school
Photo by Miles Holden
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11

Fave spots in NZ to train and why?
Wanaka and Queenstown are right up there.
That is why we chose Wanaka as our home.
The diversity of training locations keeps me
inspired, which is key to keeping me motivated.
I also really enjoy Taranaki. There’s a
maze of backroads there that offer incredible
opportunities for long rides, as well as Mt
Taranaki which has a huge trail network.
The beachside 50metre outdoor pool is also
a huge positive. I plan to spend four weeks
there this summer training.
Fave destination/location you’ve ever been to?
Tough one: I did enjoy Tahoe last year. It
was a great training ground with an endless
single track network. I could have ridden
somewhere different every day for the entire
month I was there. The lake was beautiful,
but it still doesn’t quite beat my home town
of Wanaka.
when I started out, I have felt the benefits of
changes to my diet over time. Last year in the
USA we decided to go paleo and eat mostly
organic.
The motivation was to improve my
metabolic efficiency which would enable me
to burn fats at a higher heart rate when I am
competing. This in theory avoids the crash
or burn out that can happen in long events.
I enjoy eating this way and feel like I have
achieved huge benefits from a change to a
paleo-type diet. It still fits in the mould of
eating wholefoods, but simply removes the
grain component.
How tough is it to fund yourself and your
sport?
I won’t lie. Early in my career we put everything
on the line. We (Sally and I) had
our own business in Australia that we put a
lot into when I first started out. This set us
up well and we sold it and started another
business.
The business (a multiday cycle touring
company) was designed to be able to give
me flexibility to train and allow Sally to work
from home. But for a while (many years)
every race counted. My race season was
designed around what was on offer in terms
of prize money. For many years I knew that I
had to win every race.
As time has gone on the partnerships
we have formed with sponsors has helped
provide us with the ability to choose a race
calendar designed around events that will
most benefit my progression towards my
long-term goals. I have been more successful
racing under this model and I don’t think
I would have lasted much longer using the
race-to-race idea.
Photo by Graeme Murray
How do you juggle family life with your
training?
My family are part of what I do. Every
year they travel with me so I can train and
compete. We have not spent more than three
weeks apart.
I couldn’t do it without them and they are
a huge part of my motivation for doing what
I do.
Sally plays a huge role in everything and
I feel pretty lucky to have someone like her
to ensure that all the background work is
taken care of. If I had to do the admin side
of things, I would have quit a long time
ago. The 100 percent ability to focus on my
training and racing is what has allowed me
achieve the results I have.
How important do you think exercise is for
mental health?
It’s hard to imagine a life without physical
challenge in some form. I am not sure
I would cope that well without exercise.
Although sometimes in the fifth hour of my
ride, I like the idea of sitting on the couch
watching Red Bull TV, the reality is that I
thrive on physical challenge and I actually
think that we all do. Physical activity provides
me with daily inspiration. It clears my
head and makes my body feel good. I think
it’s a key part to moving through the barriers
that we all experience when we are feeling
“in the box.”
How closely do you link the two?
I feel there is a stronger link between
physical activity and mental health than any
other variable. I’d love to see a framework
and structure available to those suffering
from mental health to get them outside, and
having a physical challenge to work towards
as well as the support to get there.
Photo by Miles Holden
12 INSPO – FITNESS JOURNAL JUNE 2017

EXERCISE
advised for mental health
The Exercise Association of New Zealand
(ExerciseNZ) says Kiwis with mental health
illnesses should be encouraged to exercise,
but it advises against starting off with
extravagant exercise regimes.
ExerciseNZ chief executive Richard
Beddie says regular exercise is known
to have a positive impact on depression
and anxiety. Kiwis struggling with mental
illnesses should be encouraged to exercise
but it is important to start small and focus on
enjoyable activities, he says.
“Setting extravagant goals like running
a marathon or attending fitness boot camps
can backfire and leave you feeling despondent.
It is important to keep things simple.
Being active for just a few minutes can be
enough to make you feel better and should
still be celebrated as a success.”
Mental disorders are the third-leading
cause of health loss for New Zealanders (11.1
percent of all health loss), behind only cancers
(17.5 percent) and vascular and blood disorders
(17.5 percent). Depressive and anxiety
disorders account for 5.3 percent.
In the 2011-2012 New Zealand Health
Survey, more than half a million New
Zealand adults had been diagnosed with
depression at some stage in their lives and
more than 200,000 diagnosed with anxiety
disorders.
The Government’s Lowdown website
which exists to support young Kiwis aged 12
to 20 to recognise and understand depression
and anxiety recommends exercise as a
free mood booster. The site states that for
mild depression, physical activity can be as
good as antidepressants or psychological
treatments.
NZ Exercise Industry Awards 2016
student of the year, 27-year-old Shane Way
from Hamilton has struggled with mental
illnesses for most of his life and is a keen
believer in the smart use of exercise to help
NZ Exercise Industry Awards 2016
student of the year, Shane Way
treat mental illness.
“In 2012, after years of battling depression
and anxiety and not accepting or understanding
my sexuality or gender, I had a
breakdown and tried to take my own life. I
was extremely lucky to survive. During my
recovery, I analysed how I could turn my
life around and this is when my passion for
exercise developed,” says Shane.
Shane has since completed a Certificate
in Fitness Industry Training, National
Certificate in Massage Therapy and a degree
in Sport Science and Human Performance
from Waikato Institute of Technology.
He is a personal trainer at Les Mills Hamilton,
runs his own massage therapy business,
Rejuvn8 Massage Therapy and has a longterm
ambition of setting up his own personal
training business.
“Exercise built up my confidence, self-esteem
and helped me overcome my mental
illness. After exercising I am more positive,
energised and feel a sense of achievement. It
lifts my overall mood and if I don’t train, my
depression comes back in full force.
“Mental illnesses are overwhelming and
the wrong approach to exercise can make
this worse so it’s important to start off small.
I recommend people start off with small
walks and once in a routine, try new things
like going for a run, training with a friend
and even going to a gym or group fitness
class.
“I am still battling depression, general
anxiety disorder, social anxiety disorder and
obsessive compulsive order. Through working
with the right doctors, having an amazing
support team and taking the right approach
to keeping active; my mental illness no longer
controls me, I control it.
“I believe exercise is the best way of battling
mental illness as it has personally saved
my life,” says Shane.
The annual NZ Exercise Industry Awards
recognise people like Shane who are contributing
to the health and wellness of New
Zealanders through exercise. The 2017 award
finalists will be announced in October.
INSPO – FITNESS JOURNAL JUNE 2017
13

TIPS FOR
MULTISPORT
TRAINING
Are you a triathlete? Do you
want to become stronger,
faster, more efficient and
decrease your risk of injury?
BY KRISTINA DRILLER
Research has shown that strength
training may improve power, running
economy and running performance
and also cycling performance and efficiency.
Strength training will also aid in injury
prevention by strengthening the musculature
surrounding joints, including the ability to
strengthen areas of the body which maybe
neglected or weak due to performing the
repetitive movements. When performing
repetitive movements, over time the body
can become prone to injury.
I have included five exercises which are
ideal for triathletes to strengthen the lower
body, core and upper back. These exercises
will help improve the stability and strength
of ankles, knees and hips and develop the hip
stabilisers, all of which are important for the
swim, bike and run.
Overhead squats will strengthen your upper
back, challenge your core and lengthen
the often times tighter muscles of the middle
and lower back. With your arms over your
head, squeeze your triceps to ensure your
elbows are completely straight and while
maintaining a straight back lower down
into your squat maintaining straight elbows
and relaxed shoulders. Pause at the bottom
position and squeeze the upper back and
lift the chest a little higher for 2 – 3 seconds
then return to the starting position. Repeat 3
x 8 – 10.
Sliding split squats with a towel on
floorboards or tiles will strengthening the
hip stabilisers, quads, gluteals and challenge
your balance. Place your back foot on a towel
that will slide easily over the surface you’re a
standing on, slide your back foot backwards
and lower the back knee to the floor keeping
a 90° angle at the knee joint. Keep your
torso upright, hips level, knees should point
straight ahead and keep your gaze looking
straight ahead if possible. Perform 3 x 8 – 10
each leg.
Lateral sliding lunges are an excellent
exercise to strengthen the legs in the frontal
plane. The movements of cycling, running
and swimming are essentially performed
in the sagittal plane (moving forwards
and backwards) which can result in lack of
14 INSPO – FITNESS JOURNAL JUNE 2017

strength in side to side movements. Similar
to exercise 2, place your right foot on a towel,
slide the right foot out to the side while
bending the left knee and keeping the trunk
upright. Only go as far as you feel comfortable,
keeping the right leg straight. Perform 3
x 8 – 10 each leg.
Reverse planking will strengthening
your hamstrings. Often cycling can result in
quadriceps dominance, strengthening the
hamstrings becomes important and there are
many ways of doing so. Reverse planking in
this position can be progressed from both
legs to a single leg position, just keep your
hips level. Place hands on the floor as shown
in photo, drive the heels into the floor, pull
your toes to your shins and lift your hips
up until you have a straight line from your
shoulders to your heels. Perform 3 x 6 – 8
holding for 5 – 15 seconds.
Side and front planks are two core exercises
which can be performed anywhere.
Keep your shoulders down, neck and back
straight and heels lifted for the front plank,
ensure you don’t let your hips sag. For the
side plank, keep your shoulder down and
keep your hips in line (avoid the top hip
being tipped backward or forward), this exercise
can be performed on your knees initially
and then can be done on your ankles with
the top arm lifted up as shown.
KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management,
Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise
as medicine”. Kristina has a wealth of experience spanning eight years and provides
expert advice in chronic disease management and musculoskeletal rehabilitation.
INSPO – FITNESS JOURNAL JUNE 2017
15

MAN UP!
Men of all ages and fitness
levels need to make their
health a priority.
Men aged 40 to 60 are taking a more
active interest in their health. From
the father wanting to keep up with
his kids on the soccer field, to the guy wanting
to complete another coast to coast in his
50s, men are starting to realise that living an
intentional healthy lifestyle leads to massive
performance gains.
I found a Spanish proverb that translates:
“a man too busy to take care of his health is
like a mechanic too busy to take care of his
tools”. This is very true.
Historically over the years as a physiotherapist
I would only see guys after an injury
failed to come right on its own. Thinking
an injury will just come right is a little like
thinking that flat tyre will just magically
mend itself.
We men need to learn to take as good
care of our bodies as we do of our cars, bikes,
or surfboards. Here are some recent statistics
I found.
Men die at higher rates than women from
the top 10 causes of death and are the victims
of more than 92 percent of workplace deaths.
In 1920, women lived, on average, only
one year longer than men. Now, men, on
average, die almost six years earlier than
women. Someone here is taking advantage
of modern healthcare to live longer and it
isn’t us guys.
Women are 100 percent more likely to
visit the doctor for annual examinations and
preventive services than men.
Suicide rates are 3-18 times higher for
males than for females.
The “she’ll be right” attitude is sending
many of us to, if not an early grave, a severely
reduced performance level.
The take home message here is:
If you haven’t seen your GP in the last
five years, call and book in now. It could save
your life.
Health, wellness, fitness, and nutrition
have taken huge leaps forward in the last 20
years. Training smarter not harder is the
best way forward.
Smashing the gym, hitting the road or
jumping on the bike and going as hard as
you did when you were 25 is not necessarily
going to be a good thing for your body.
From the age of 30 your lean muscle
mass starts to reduce and from the age of 40
your tendons and ligaments start to lose their
flexibility and ability to recover.
However, there is good news in that
recent research has demonstrated that smart
training, correct nutrition and stress management
can reduce and often reverse these
effects.
Here are my top five tips on being smart
with your wellness.
Can you squat like this:
If you can’t do this without falling over
backwards you need to get to yoga. This is
good for your ankle, knee, hip and back flexibility
and is critical in injury prevention.
Do you have a water bottle at work and
finish it off by lunch time and another by the
end of the day?
You have to get water into your system,
your joints will thank you for it.
Do you know your anaerobic threshold
and how to stay away from that zone? If not
you need a good trainer that actually knows
how to train us guys in our 40s and 50s.
Is your current method of core stability
consisting of planks, crunches, sit-ups, medicine
ball twists or mountain climbers? If it
is then I’ll be seeing you soon on my physio
table.
What you need is proper Pilates or better
yet, Oov training. One of the best places in
Hamilton for men’s Pilates is with Shaun
Stuart-Jones at the Pilates Centre.
Do you know the difference between
good fat and bad fat? Do you kwnow how
many carbs you should be eating and do you
know what your body fat percentage is? If
you are not sure about any of this you should
be looking for a holistic nutritionist in your
area.
Wellness is a way of life. It’s something
you do every day, so start small and build
up. The most important thing is to just
start.
Time won’t stop, work will still be there
and before you know it you will be sitting
at home in your favourite chair recovering
from a total joint replacement asking
yourself if you could have done anything
differently in your 40s to stop this.
Get out there, get moving and eat well –
so you can enjoy more of life for longer.
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
16 INSPO – FITNESS JOURNAL JUNE 2017

WE-AR IT WELL
There’s nothing quite like relaxed
fit clothing made in a quality fabric.
These New Zealand we-ar designs
offer a re-take on a classic piece. The
ultimate hoodie is hand dyed 100%
organic cotton; perfect teamed with
the casual style men’s jogger pant.
We-ar.com
SECOND SKIN
Skins compression sportswear is
ideal for any active sport, from rugby
to running, and from grinding cross
training sessions to intense cycle
climbs. Scientifically proven to improve
your blood flow, helping get more
oxygen to hardworking muscles, the
recovery range can help you recover
faster so you can do it all again the
next day. Skins.net
MEN’S ACTIVE
WEAR
POTENTIAL PLUS
For sports gear to help push you past your
potential, check out this vibrant New Balance
collection. Incorporating breathability,
weather-wicking fabric and a weightless feel;
so you can chase strength with even more
force. Newbalance.co.nz
FOOT FETISH
The Asics GEL-Kayano 24 has
achieved more than 23 years success
on the road, helping overpronators
stay stable and comfortable over
varying distances. The super comfy
running shoe hugs your feet and
cushions impact to make your last
few kilometres as comfortable as the
first. Asics.com
GET ACTIVE
Workout in comfort with the latest men’s
sportswear from Cotton On Active Range.
Specially created for high performance
and fitness development, the line features
t-shirts, gym shorts, workout hoodies,
outerwear and performance tights for
your active lifestyle. Cottonon.com
INSPO – FITNESS JOURNAL JUNE 2017
17

Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
CHEERS TO OUR CHAMPS
KING OF THE WAITEMATA
With Kite Foiling on track to becoming
an Olympic event, the sport is growing
rapidly in New Zealand.
Showcasing the adrenalin pumping
action of the sport recently were
competitors, including New Zealand
Champion Sam Bullock, vying to win
the King of the Waitemata regatta.
Raglan’s Matt Taggart proved his
skills and justified his World Master’s
Champion title, with an epic display
of athleticism and stamina to race 34
kilometres and take the title.
The event sees competitors use
wind power alone to race a counter
clockwise, 34 kilometre circumnavigation
of Auckland’s Rangitoto and
Mototapu Islands.
With Foiling Kites being slated as an
exhibition event in the 2020 Olympics
and a medal event in 2024, the regatta
attracted New Zealand’s top kite foilers,
as well as three high performance skiffs.
Winner Matt Taggart just nudged in
under the 60 minute barrier to take the
overall win, and on his foil specific Ozone
R1 kite hit 58kph on the downwind leg.
First across the line, Matt’s time of
58 minutes and 42 seconds, not only
won him the regatta, but also achieved
the sub one hour mark. Sam Bullock
came home in second place just over
the hour mark. Chris Kitchen rounded
out the top three on his Kite Foil, beating
veteran Michael Pepper by just one
second. Team ASCC were the first Skiff,
and crossed the line in a time of one
hour and 55 minutes.
Along with the title of The King of
Waitemata, the overall winner took home
$1000 donated by Ozone Kites and
Paragliding New Zealand, and ASCC won
$250 for winning first in the skiff class.
RESULTS
1. Matt Taggart 58min 42sec
2. Sam Bullock 1hr 04min 25sec
3. Chris Kitchen 1hr 13min 11sec
4. Michael Pepper 1hr 13min 12sec
5. Richard Bates 1hr 15min 17sec
6. Grant Payne 1hr 22mins
7. Joshua McCormack 1hr 28mins 50sec
8. Armie Armstrong 1hr 54mins 30sec
9. Glen 2hr 3mins 48sec
10. Darren Kennedy 2hrs 23mins 25sec
Skiffs
1. ASCC 1hr 55mins 0sec
2. Blue Boat 2hrs 24mins 30sec
3. White 2hrs 33mins 38sec
Photos by Mike Peffers Photography
18 INSPO – FITNESS JOURNAL JUNE 2017

Let’s talk about
GOUT
Selio Solomon is passionate
about improving the way
Pacific Island men think
about what they eat and how
much they exercise.
His own experiences with gout taught
him that lesson the hard way.
Having experienced firsthand how
painful gout is, he shares his experience as
part of Men’s Health Month (menshealthnz.
org.nz).
“I found out I had gout in 2005, when
I was 33 years old. At first I thought I had
sprained my ankle. It got very red and swollen
and I couldn’t walk. It was, and remains,
the most painful experience I’ve ever had. It
was so sore I couldn’t even rest a sheet over
the affected area.
When I was first diagnosed with gout I got
very depressed about it because I knew my
body was breaking down. In my case, it was
caused by excessive drinking and bad diet. I
also had high blood pressure and high cholesterol.
However, the most concerning thing
was that I had a high blood sugar level, but I
didn’t realise that until much later.
I already knew quite a bit about gout. A lot
of my extended family have been through it.
My dad had gout when he was younger and
my brother suffers from it on occasions.
My doctor prescribed Allopurinol, which
is a very strong antibiotic. It works by reducing
the build up of uric acid in the body,
which is what causes gout. I had to drink
heaps of water while taking it so that I didn’t
get kidney stones. Within about three days
of taking the drug I would start to get feeling
back in my leg.
I suffered from gout a few times in the
years it took me to get my body back on
track. I’d know it was coming on because I’d
get a tingly feeling in the area that was about
to be attacked. But I’m happy to say I haven’t
suffered from gout at all in the last six years,
due to a healthy lifestyle. I eat well and I
exercise regularly. I’m actually a gym owner
now.
The drugs for gout worked when I really
needed them but my major concern was that
they were chipping away at my kidneys. The
only way to keep the gout away permanently
was to change my lifestyle and living a little
more healthily.
That’s why I wanted to share my story.
Because the perception in the Pacific community
is that you can eat and drink what
you like and your body will be OK. And
that’s just not the case. There are serious
side effects associated with taking strong
medications like those for gout, and there
are consequences for these actions.
I really hope that by sharing my story it
might inspire other men, particularly those
in the Pacific Island community, to understand
that having a healthy body is really
important, and that means eating healthy
food and getting regular exercise. We
shouldn’t be letting ourselves suffer from
things like gout as a result of an unhealthy
lifestyle. It’s worth making a change.”
menshealthnz.org.nz
Men’s Health Month
Men’s Health Month is a great time
to have a think about our health and
how important it is, to start talking
about it with mates, families and
doctors, and to do something to be
just a little bit healthier.
Men’s Health Month 2017 kicked
off with the annual nib Men’s Health
Breakfast at the ANZ Viaduct Events
Centre on June 1 and continues
throughout the month of June.
Head to menshealthnz.org.nz for
details of local and national events.
Throughout the month men are being
encouraged to open up and start
talking about their health, and to get
along to the doctor for a check-up.
Get your workplace involved
too – or start your own fundraiser to
support the cause.
19

MEN’S
HEALTH
WEEK
Take a moment to
comprehend this statistic
- every three hours one
New Zealand man dies of a
preventable illness.
And every day in New Zealand, 16 people
lose their fight with heart disease
and 16 families farewell a loved one.
Here’s another stat to think about - deaths
from often preventable causes - such as heart
disease, cancer, diabetes and lung conditions
– account for a staggering 87 percent of
deaths in high-income countries. New Zealand
is considered a high income country.
However there is one person who has the
power to turn the odds back in your favour,
to get the numbers working for you.
That’s you.
Time to get a little proactive, guys
Men’s Health Week was established in
New Zealand eight years ago with one goal -
to motivate men of all ages to get proactive
and to take the steps needed to improve
and have greater control of their health and
fitness.
This year Men’s Health Week is celebrated
from June 12-18, and the New Zealand Heart
Foundation is the event’s health partner.
That’s pretty appropriate given that coronary
heart disease is the biggest killer in New
Zealand, accounting for almost 20 percdent
of deaths each year.
“The best thing New Zealand men can do
about their health, and their heart health in
particular, is to get proactive,” says associate
professor Gerry Devlin, medical director of
the New Zealand Heart Foundation.
“Small steps lead to big changes. Healthy
eating and doing just 30 minutes of moderate
physical activity a day can help to reduce
your risk of heart disease. The changes can
also have a positive impact on some cancers,
depression, type 2 diabetes and will increase
your overall wellness.
“By being proactive, getting yourself
checked out and then taking the right steps,
you can reduce the danger of major health
risks including many heart conditions. Every
positive change is a step towards better and
longer lasting health and better outcomes for
you and for those people who love you and
depend on you.”
“By starting an open discussion with
friends and family and getting a yearly warrant
of fitness check up with your GP, you
can safeguard your lifestyle and wellbeing for
years to come.”
If it works for your car, it will work for you
Top racing driver Greg Murphy asks just one
simple question: if an annual check-up is fine
for your car, why is it not OK for every man
in New Zealand?
Greg is known for his combative approach
on the track, and the trans-Tasman
media personality is equally forthcoming
and blunt when talking health checks.
“Just like your car needs regular servicing,
our bodies need an annual warrant of fitness.
That’s about as obvious as it sounds, but too
many of us are just too tough and staunch to
bother. That’s about as crazy as it gets.
“I’ve always believed that waiting can cost
you the race. With a race as important as
your life, why would you wait? Get onto it,
get it sorted and start living again.”
Through the month of June, all men are
able to get a free Pit Stop Health Check at
Unichem and Life Pharmacies around New
Zealand. Men are encouraged to bring in
their completed Men’s Health Week survey
(find this in a pharmacy or online at menshealthweek.co.nz),
and can discuss their survey
results and even get a free blood pressure
check while there.
What’s your score?
The Men’s Health Week survey is available
in pharmacies nationwide, or online at
www.menshealthweek.co.nz, and it will give
you your health score.
Challenge your mates during Men’s
Health Week to get as proactive as you and
compete for the best health score.
Men’s Health Week is proudly
sponsored by Registered Master
Builders, Accuro Health Insurance and
Pit Stop. It is also supported by Life
and Unichem pharmacies, and M2
Magazine.
20 INSPO – FITNESS JOURNAL JUNE 2017

Weight loss at
Body Buzz
The ups and downs
of mental health
When it comes to the ups and downs of
mental health, few people have embraced
this more literally than Mike Heard.
The Aucklander is a keen
fundraiser for the NZ
Mental Health Foundation,
recently setting a new world
record for the most bungy jumps
in 24 hours as part of his fundraising
efforts.
His mind-boggling 430
bungy jumps off the Auckland
Harbour Bridge within 24 hours
was more than two and a half
times the number of jumps
achieved by the previous record
holder.
In fact, he broke the Guinness
World Record just four and a
half hours into his 24-hour effort,
and says the experience far
exceeded his expectations.
“It’s been a huge effort and
I’m absolutely stoked that, with
the support of the AJ Hackett
Bungy New Zealand team, we
were able to achieve our goals of
a world record, as well as raising
funds and awareness for the
Mental Health Foundation.”
“I’m not sure what I’m going
to do next to top this.”
AJ Hackett Bungy New Zealand
managing director Henry
van Asch says Mike’s effort is
extraordinary.
“Our philosophy is that if
you can bungy jump, you can do
anything. And Mike has taken
that to a whole new level.”
“To bungy from the Auckland
Harbour Bridge 430 times in a
24-hour period is a phenomenal
achievement, and I’d like to
congratulate Mike and the whole
bungy team for a great result.”
Shaun Robinson, chief executive
of the Mental Health Foundation,
says the organisation has
been delighted to be involved.
“Mike and the team have
shown amazing generosity and
Kiwi go-for-it attitude! He has
smashed the record, which is
awesome. He’s raised thousands
of dollars, which is great.
And he has touched so many
people’s lives, encouraging us all
to talk about mental wellbeing
and reach out and support one
another.”
And another bonus – Mike
brought the record back to New
Zealand - the ‘original home of
bungy’ - when he beat Australian
Beau Retallick’s 2014 record of
158 jumps.
To make a donation towards
Mike Heard’s Mental Health
Foundation fundraiser go to
mentalhealth.org.nz/bungy or
text BUNGY to 2446 and make
an automatic $3 donation.
Rose lost 46kg the Body Buzz way
“Everyone has a bad photo that they don’t want anyone
else to see. The photo above on the left was taken in
Christchurch. I had just bought a new top and I felt pretty
cool in it because I was still blind to the fact that I was a big
person. When I was back in Te Awamutu I took a good look
at the photos. That’s when I first realised I was overweight.
I walked in to Body Buzz and joined. I didn’t really believe I
could lose weight but the machines made me feel good so
if I lost some weight that would be a bonus. At the time I
had no idea that a year later it would be my ‘before’ photo.”
“Not so long ago large women had to browse the menswear
section to find clothes that were big enough for them. Then
the Warehouse started selling larger clothes which made
shopping easy. I would just walk in and grab the biggest size
they had. I didn’t bother trying it on because I knew it
would fit. Now that I am size 14 there are lots of different
styles to choose from and as I have always been overweight
I have no idea what suits me and what doesn’t. Shopping
for clothes is a whole new experience for me.”
“The reason Body Buzz works so well for weight loss is
because of the system. If you follow the education and
support system Marty has set up you will succeed.”
If you find yourself identifying with Rose and you too want
to look and feel great again then it’s time to take action and
become part of the community at Body Buzz.
Give us a call today for your FREE consultation
OPEN 24 HOURS AND AIR CONDITIONED
16 Market St, Te Awamutu
07 871 8558
bodybuzzteawamutu@gmail.com
www.bodybuzz.co.nz
16A Vialou St, Hamilton
07 834 2271
bodybuzzhamilton@gmail.com
INSPO – FITNESS JOURNAL JUNE 2017
21

Steps you can take to
HELP
YOURSELF
There are a few simple steps all men can take
to actively safeguard their health and protect
themselves from disease and death:
Visit a GP and know your family history
1 One of the easiest and most effective ways
that men can take care of their health is by
getting to know a GP and having a checkup
once a year. Think of it as warrant of
Welcoming
fitness for your body or taking a time out for
a Men’s Health Pit Stop.
Your GP can check for all age-appropriate
health risks, answer any questions you may
new patients for the now
future.
Hamilton East Medical Centre provides a wide range
of healthcare services at one convenient location.
Skin Checks and Surgery
The Travel Doctor
Sports Medicine
Ear suctioning
Welcoming
Healthy Lifestyle Clinic
Pharmacy
new patients now
We take melanoma seriously – do you? Get checked today!
Hamilton East Medical
and casual
Centre
patients.
provides a wide range
of healthcare services at one convenient location.
Skin Checks and Surgery
The Travel Doctor
Sports Patient Medicine
Healthy Lifestyle Clinic
parking
available
Patient parking available
Laboratory Testing
Radiology
This service is available to registered
Ear suctioning
Laboratory Testing
Radiology
Pharmacy
16 Beale Street, Hamilton 3216
Phone 07 839 1232 | www.hemc.co.nz
have about your health and outline what
steps to take to make sure you stay healthy
By monitoring your health regularly and
being aware of any illnesses or risks in your
family history, you will be more likely to
Physiotherapy
Men’s health
Diabetes Clinic
Minor Surgery
Physiotherapy
Men’s health
Diabetes Clinic
Minor Surgery
catch any health issues early and give yourself
the best chance at surviving potentially
life-threatening illnesses.
You can also visit a pharmacy as your local
pharmacist is an easily accessible first step
towards looking after your health. They are
open long hours, late nights and weekends,
and can offer free health information and
advice. Unichem and Life pharmacies are
offering free Men’s Health Pit Stop health
checks throughout June.
Get tested
2 Blood pressure and high cholesterol can
be a key indicator for a range of heart-related
We take melanoma seriously
– do you? Get checked today!
This service is available to
registered and casual patients.
16 Beale Street, Hamilton 3216
Phone 07 839 1232
www.hemc.co.nz
22 INSPO – FITNESS JOURNAL JUNE 2017

illnesses, as well as diseases like type 2 diabetes.
The answer is simple: get an annual heart
and diabetes check. If you are a male over 50,
get a prostate test done each year too.
Exercise regularly
3 Regular exercise can produce huge benefits
for physical, mental and sexual health.
Research shows that higher levels of physical
activity can reduce cardiovascular disease,
help fight depression, help prevent the onset
of type 2 diabetes and improve sexual function.
So take control of your health with as
little as 30 minutes of daily exercise.
Healthy eating
4 Eating well is important for both mental
and physical health, so you need to know
what foods to eat, in what quantities and
what foods to avoid to minimise health risks.
A balanced diet means eating a wide
variety of healthy foods including plenty of
vegetables, fruit and cereals (like bread, rice
and pasta), some lean meat, chicken or fish,
dairy products (milk, yoghurt, cheese) and
plenty of water. It’s a good idea to avoid fatty
foods and foods with lots of sugar in them.
Healthy thinking
5 Depression affects one in eight men at
any time. Most of us struggle with our dayto-day
experiences, but the challenge facing
men is to realise when they are becoming
overwhelmed and knowing how to get help
or when to ask for it. There are lots of services
out there to help you.
Recognising the symptoms of depression
in yourself and others can be the first step to
beating it. Symptoms include tiredness, irritability,
sleep disturbance, and loss of interest
in work or other activities. Other things to
look out for as risk factors include family
history of mental illness, excessive alcohol
consumption, drug use, stress, unemployment
and chronic illness.
Stop smoking – it’s the only healthy
6 option
Smoking causes more deaths every year in
New Zealand than road crashes, suicide, skin
cancers, drowning and homicide combined.
It is no secret that if you are a smoker, it
increases your risk of coronary heart disease,
stroke and a range of cancers and other
diseases.
Quitting is the only healthy option. The
body has an amazing ability to recover from
the effects of smoking after you quit. After 24
hours the carbon monoxide in your blood
will have dropped dramatically and all the
nicotine will have been metabolised. Within
a year of quitting the risk of coronary heart
disease is halved and after 10-15 years of not
smoking your risk of disease will be the same
as those who have never smoked.
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INSPO – FITNESS JOURNAL JUNE 2017
23

MOTIVATING MEN
for a healthier lifestyle
BY ALISON STOREY
According to the Journal of Health
Education research, the two main
reasons for men not exercising for
their health are;
– They’re not aware of the risks their lifestyle
poses
– They don’t consult the doctor regularly to
measure health markers and risks
Really? There are men who drink beer every
day, eat pies for lunch, and only leave the
couch to stand up to shout at the TV league
game, who do not understand this is not the
ideal way to a long and illness free life?
It’s likely that if you’re reading this publication,
you are not one of these, but maybe
one of your friends is, and if you’re going to
be a mate, you need to help them to understand
why a bit of sport away from the couch
will prove to be a massive benefit to their life.
Apparently, men like data. Facts and not
emotional hearsay, which is why an effort
will be made to include scientific research
Make no mistake, exercise
is medicine.
and studies to back up the evidence for exercising
for health in this piece, which should
cover off reason number one.
Going to a doctor regularly which can
show undeniable proof of health markers
getting out of control is one of the best ways
to inspire change. Taking care of yourself
should be regarded as a personal responsibility
and a responsibility to one’s family.
The five leading causes of death in 2016-
17 are listed as obesity, smoking, hypertension
(high blood pressure), elevated blood
glucose (diabetes) and physical inactivity.
Granted, some cases of hypertension and
diabetes are genetically based and there’s
bugger all you can do about that, other than
take medication.
However, the other three are arguably entirely
avoidable, and so theoretically increase
the chances of NOT dying by three-fifths,
which is way better odds than lotto. Another
fact; physical inactivity and a sedentary
lifestyle are deemed a primary factor in 3.2
million deaths per year worldwide. Read,
needlessly.
Stress (maybe from watching a footy game)
is a huge contributor to high blood pressure
and obesity, and this uncomfortable package
can also be responsible for elevated levels of
anxiety and increased symptoms of depression.
There has even been a study with rural
farmers in Wisconsin that equated anger and
stress with elevated cholesterol.
One of the most important things anyone
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can do, but most especially men who are
statistically less likely to do so, is to visit the
doctor on an annual basis for a complete
physical check-up.
This should include a complete workup
of bloods (e.g. cholesterol, blood glucose,
liver function). Ask the doctor to send you
the results, keep them and track them from
year to year so you can measure the effects of
lifestyle changes.
If your doctor puts you on medication,
take it. Studies have consistently shown that
20 to 30 percent of medication prescriptions
are never filled, and that 50 percent of medications
for chronic disease are not taken as
prescribed (according to a review in Annals
of Internal Medicine).
People who do take prescription medications—
whether for a simple infection or a
life-threatening condition — typically only
finish half the prescribed dose.
This lack of adherence, the Annals authors
wrote, is estimated to cause approximately
125,000 deaths and at least 10 percent
of hospitalisations.
Make no mistake, exercise is medicine.
According to that Journal of Health Education
study, there is a whole group of men
classed as ‘hard to engage’, so in the UK there
is an entire footy programme dedicated to
using that fanatic and dedicated avenue to
create understanding and a sense of urgency
around exercise as preventative medicine.
Getting involved in a non-contact sport,
whether as a club member or team player
can be an extraordinarily effective strategy to
commit to regular exercise.
There are some excellent age indiscriminate,
non-contact options, all with expert
clubs and coaching readily available in
Waikato.
No age barrier and minimal injury risk
engender long-term adherence which is an
essential component of reaping the health
benefits. Archery, kayaking, cycling, and
rowing are all great examples.
If the social environment of a gym, or the
accountability that comes with a personal
trainer fits the bill, weight training three
times a week for two months showed in a
study at the University of Michigan to decrease
blood pressure by an 8 point average.
A Journal of Medicine and Science
in Sport and Exercise study showed that
decreasing body weight to acceptable health
standards (healthy range BMI at the least)
decreased blood pressure by 10-29 points,
which is a massive margin.
Interesting to note it also showed that two
days of housework, decreased blood pressure
by 13 points.
So just to recap –
• If you have a condition that is genetic or
chronic and requires medication – take it.
• In most other cases, lifestyle choices can
work as preventative or restorative components
of health so just do it (you know what
to do)
• To commit to exercise, join a team or take
up a non-contact sport, or get a trainer (the
Sport Waikato website has club info)
• Be responsible for your own health, get
regular check-ups, and understand what your
health markers mean (Ask questions of your
doctor)
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
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INSPO – FITNESS JOURNAL JUNE 2017
25

Our next generation of
OLYMPIANS
Future Waikato potential Olympians have been
recognised by the Pathway To Podium 2017-2018
programme – and earmarked to receive support and
education towards their long-term goals.
Now in its fourth year, the Waikato
Pathway to Podium programme
supports the crucial components of
Waikato’s next cycle of potential Olympians,
and also helps also grow the athletes into
self-reliant and competent individuals away
from their sport.
The nationwide programme sees 36
Waikato pre-high performance athletes
selected by their National Sport Organisation
(NSO). A consortium of regional stakeholders
led by Sport Waikato deliver support
services to the athletes through the High
Performance Sport New Zealand (HPSNZ)
and Sport New Zealand (SNZ) partnered
programme.
Chief executive of High Performance
Sport New Zealand Alex Baumann, explains
the key driver behind the programme.
“The Pathway to Podium programme will
help prepare young athletes for life as high
performance athletes. Athletes selected will
receive early education in areas such as nutrition,
psychology, and strength and conditioning
training. They’ll also receive a bundle
of services specifically tailored to them.”
“The beauty of this programme is its regional
focus. It’s bringing high performance
support to local athletes in their communities.
There’s no one place in New Zealand
where talent springs from. Talent is everywhere
and so no matter where an athlete is
from, they’ll be given support at a stage in
their development that can really help them
gain their entry ticket to competing for New
Zealand on the world stage,’’ says Sport New
Zealand chief executive Peter Miskimmin.
Daniella Cameron, Waikato Pathway to
Podium’s programme manager explains
that the programme encourages athlete
self-responsibility, and places emphasis on
components that will be crucial to both performance
and the life of an athlete.
“The long-term development of our athletes
is central to their success on the world
stage. I am incredibly privileged to support
and strengthen the pathway for our Waikato
athletes transitioning into high performance,”
she says.
The athletes involved in Pathway to Podium
in the previous three years have found
the education, experience and development
very beneficial to their progression within
their sport.
“It is the first national programme at this
26 INSPO – FITNESS JOURNAL JUNE 2017

level linked to High Performance Sport New
Zealand that the athletes have been part of,
so the content they learn, and the providers
they interact with are of our highest quality
here in New Zealand. It is such an amazing
opportunity to be able to provide this at such
a vital stage in an athlete’s career.
“At this stage, when progression is not
always linear, learning obtained in every
component important to their sport is so
valuable. We aim to provide a collaborative
and exciting culture within Waikato Pathway
to Podium, where cross sport engagement
can transpire and athletes can learn about one
another and support each other’s success.”
The programme is supported by the
University of Waikato, Wintec, Schick Construction,
Gallagher, APL and Orbit Travel.
Craig’s Investment Partners selected Waikato
Pathway to Podium as the recipient of funds
raised from their annual mini putt business
house challenge.
Rebecca Petch
“This support provides so much opportunity
for the Pathway to Podium athletes,
and strengthens their foundations moving
forward,” says Daniella.
Sam Voss
The Waikato Pathway to Podium Hub athletes
for the fourth-year intake are:
Jason Bovill
Athletics: Isaiah Priddey, Tatiana Kaumoana,
Kayla Goodwin
Bike: Cole McOnie, Rebecca Petch, Sam Dakin,
Jackson Ogle, Ellesse Andrews, Ryan Jordan,
Jarred Treymane, Thomas Garbett
Equestrian: Jackson Bovill
Hockey: Reuben Andrews, Timothy Neild,
Bayleigh Stirling
Netball: Grace Watson, Courtney Elliot, Kate
Littlejohn, Sydney Fraser, Ali Wilshier
Para – Cycling: Nicole Murray, Mitchell Wilson
Rowing: Samantha Voss, Fergus McSwiney,
Angus McFarlane, Cameron Steedman, Jessica
Turfrey, Kelsi Parker
Triathlon: Bradley Cullen, Hamish Miller, Hannah
Knighton, Eva Goodison
Rugby 7s (women): Leanna Ryan, Jazmin
Hotham, Huia Harding
Canoe: Tess Allen
INSPO – FITNESS JOURNAL JUNE 2017
27

TOP OF
THE FIELD
It may not have seemed it at the time, but a
lack of sporting options at primary school
turned out to be a blessing in disguise for
Hamilton’s Reuben Andrews.
Eight years ago Reuben took up hockey
at his rural primary school as it was the
only winter sport available.
Now the talented 18-year-old is a well
known face on the hockey field, having
captained his St Paul’s Collegiate team to a
Rankin Cup win before going on to make the
Midlands Under 21 side and New Zealand
Under 21 team.
Reuben is also a member of the Pathway
to Podium programme, which recognises
the potential of future sports stars and aims
to provide them with mentoring and skills
support.
“Being part of Pathway to Podium has
helped develop my knowledge of high
performance sport on and off the field,” says
Reuben.
“I have learned multiple new methods
and ways to improve aspects of my game.
Particularly beneficial has been working on
the areas of nutrition and mental toughness.
“And also tips on how to minimise pregame
nerves and boost confidence have been
extremely helpful.”
INSPO Fitness Journal finds out more…
What career path do you plan to pursue?
Property development, which is a family
business currently run by my grandfather.
Over the next few years I plan to try and
learn the ropes and one day hope to take it
over.
Outline your upcoming 12 months?
I am hoping to make Midlands Regional National
Men’s team to compete in the upcoming
national league tournament. Following
that I am aiming to be selected in the New
Zealand under 21 programme.
What has been your greatest successes to date?
Winning 2016 Rankin Cup (secondary school
hockey tournament) and being selected to
play in the Sultan of Johor cup for New Zealand
under 21s
What motivates you to keep involved and
competing?
The team aspect makes training more
enjoyable; to be able to catch up with some
good friends that I have made over my years
of playing. My motivation comes from my
competitiveness to be better. I always want to
learn something new and strive to improve. .
What is your greatest challenge?
Fitting my sport in around study, work and
social life
The team around you?
Simon Brill, the head of Midlands Hockey
has played a helpful role in my development
over the past years, helping me with learning
and a competitive training environment.
Frans van der Merwe has helped me with
strength and conditioning over the last year
through the hockey New Zealand and Midlands
programmes.
What does the sport involve?
Team training is based around the team
when everyone is free, normally at night. I
usually train five times a week for between
an hour and a half to two and a half hours, as
well as four strength and conditioning sessions
(two gym, two running) and two games.
What aspect of hockey do you enjoy most?
Spending time together as a team and performing
well.
What is your long-term goal?
To one day be competitive enough to represent
New Zealand at the Olympic Games.
Achieving this requires a lot more training,
to perfect my skills and ability.
Where in the world would you want to train
and compete?
India, because of the size of the crowds they
get and the atmosphere would be amazing.
Are you involved in other sports?
Cricket was my favourite sport until a couple
of years ago – and it just started to take too
long. Also, I really enjoy playing golf.
What advice would you give to others who
want to play hockey?
It’s better to play than to watch, so give it a go.
28 INSPO – FITNESS JOURNAL JUNE 2017

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OUT AND ABOUT
SHOW HUNTER SERIES
Riders and horses from around the Waikato
and Bay of Plenty region gathered at St Peter’s
School recently for the Inter-Schools Show
Hunter Series 2017. Photos by Vanessa Mason.
INSPO – FITNESS JOURNAL JUNE 2017
29

Why ‘Yoga for Athletes’
IS FOR YOU
YOGA FOR ATHLETES BY SARAH MACDONALD
Have you ever been put off trying something new
because you were afraid you wouldn’t be any good
at it? Maybe it’s time for a change of mindset.
A
topic of conversation at my yoga
studio recently has been around the
concept of Yoga for Athletes, and
what that means.
I teach a ‘Yoga for Athletes and Everyone’
class every Monday morning. As the name
suggests, this class is suitable for athletes…
and ‘everyone’.
However, I suspect the name of this class
still creates some anxiety for people – both
athletic people, and those who don’t consider
themselves athletic. I’d like to try and clarify
this conundrum.
It seems some people shy away from trying
Yoga for Athletes and Everyone for two
particular reasons:
1. They think that it is only for ‘athletic’
people, and feel intimidated.
2. They are actually athletes, but are
worried they’ll be ‘no good at it’ because they
have tight muscles, and they think they need
to be flexible to do yoga.
Both of these ideas are completely incorrect.
And it’s somewhat ironic, because this
could mean half the class (non-athletes) are
there feeling intimidated by people in class
who look like ‘real athletes’; and meanwhile
the ‘real athletes’ are there feeling intimidated
because they are worried they will be the
least flexible person in the room.
I’d like to see everyone let go of such insecurities
and simply be there for their own
personal benefit. Believe me, no one in this
class has come along just to check you out
and make comparisons or judgements.
This applies to yoga in general; all you
have to do to get involved is start. Don’t worry
about who is slimmer or more athletic, fitter,
more flexible, faster, more experienced,
etc. Yoga is for you – at your pace.
Clarification tip #1: You do not need to be
‘athletic’ to do Yoga for Athletes.
If the class was called ‘Athletic Yoga’ it would
suggest it is more suited to athletic people.
However Athletic Yoga and Yoga for Athletes
are two very different things.
Athletic Yoga is demanding, strong, deep
yoga, in which you are probably sweating
and you leave feeling like you have done a
workout.
Yoga for Athletes is not ‘athletic yoga’. It is
yoga designed for people who do sports (at
any level from recreational to elite). Doing
sports often results in people having tight
muscles and muscular imbalances. (Another
name for this class could actually be ‘Yoga for
people with tight muscles’). Common areas
of tightness are the hip flexors, hamstrings,
shoulders and through the front of the body
generally.
While tight muscles may be due to sports,
they can also be due to many other activities,
or even inactivity, such as sitting at a desk
for many hours. Hence the addition of ‘and
everyone’ to the name of this class.
In a Yoga for Athletes and Everyone, we
are not there to have a hard workout, or try
to be super flexible. We are there to address
the most common areas of tightness and imbalance
that can be attributed to doing sports
(particularly repetitive actions like cycling,
rowing, running etc). There are several other
physical and mental aspects too.
Focus areas in yoga for athletes and everyone:
• Range of motion (flexibility) – opening
up tight areas
• Encouraging a healthy balance of stability,
strength and flexibility throughout the
body
• Core strength
• Balance and proprioception (awareness of
the body’s positioning in space)
• Breath awareness and efficiency
• Mental focus
• Recovery and relaxation.
Clarification tip #2: You don’t need to be
flexible to do yoga.
Some athletes are hesitant about trying yoga
because they are worried that they won’t be
good at it because they have tight muscles
and are not very flexible.
Dedicated athletes are used to being good
at what they do, so doing something they feel
they are not good at can be uncomfortable,
even off-putting. This is another unfortunate
misconception. Let me be very clear that you
do NOT need to be very flexible to be good
at yoga. Being inflexible is actually a good
reason to start doing yoga. Being good at
yoga is about being aware and being present,
and working on bringing your body and
mind into balance.
So if you are a cyclist, runner, swimmer,
rower, equestrian or any other type of athlete
(armchair athletes included), please do not
let your tight muscles put you off trying yoga
– especially a Yoga for Athletes class. Yoga
is a great option for working on creating
balance and countering some of the effects
that sports training can have. And, everyone
is welcome.
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
30 INSPO – FITNESS JOURNAL JUNE 2017

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31

Helping Waikato kids to
PAUSE,
BREATHE
AND SMILE
“The teachers have all
seen improvements in
their classroom culture.
They’ve noticed the
children are more
settled, and the teachers
themselves have
personally benefitted
from some of the
strategies mindfulness
has taught them.”
Helping Waikato students and teachers increase their
wellbeing and resilience is the aim of a unique programme
called Pause, Breathe, Smile (PBS), operated by the
Mindfulness Education Group.
While we all want our children to
thrive at school – to learn well,
pay attention, make friends and
develop the skills needed to navigate life and
grow to be thriving, happy adults; modern
childhood comes with increasing pressures
on children to perform and achieve. At
the same time new technologies, games,
advertising and the pace of modern life all
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compete for their attention.
The Pause, Breathe, Smile programme
is New Zealand’s only locally developed,
evidence-based and scientifically-informed
mindfulness in schools programme. It aligns
with the New Zealand Education Curriculum
and incorporates Te Whare Tapa Whā as
a key element of the programme.
In 2013 and 2014 the programme creator
along with AUT
and University of
Auckland conducted
three research
studies of the
programme, all of
these studies have
now been through
robust academic
peer-review processes
and published in
significant international
journals. This
research shows that
participation by
children and young
people in the Pause,
Breathe, Smile programme
in Aotearoa
B7259H
schools:
• Increases calmness
• Improves focus
and attention
• Enhances
self-awareness
• Helps develop
conflict resolution
skills and positive
relationships
• Reduces stress for
teachers
• Leads to statistically
significant increases
in wellbeing
Nawton School,
a decile 2 Hamilton primary school has seen
such impressive results from PBS that they
have been implementing the programme
across their whole school. Earlier in 2017, two
Nawton School teachers were awarded full
scholarships to become certified educators of
the programme.
“We’ve seen it positively impact children
in our junior, middle and senior schools, and
in all of our classes, whether they’re taught
in English, Maori or a mixture of both,” says
Nawton principal Rubina Wheeler.
“The teachers have all seen improvements
in their classroom culture. They’ve
noticed the children are more settled, and
the teachers themselves have personally benefitted
from some of the strategies mindfulness
has taught them.”
Teachers have also noted that teaching
mindfulness to children has been a useful
tool in helping children to self-manage their
behaviour and focus on their learning.
“It fits nicely into the strategies we use
to help empower students to succeed,” Ms
Wheeler says. “We’re seeing real benefits to
the children – it teaches them to focus their
attention on their school work.
“We’re also noticing that the children
are persevering when they meet challenges,
not just when they encounter challenging
behaviour from others but also when they’re
finding learning difficult. When it’s hard,
32 INSPO – FITNESS JOURNAL JUNE 2017

What is
mindfulness?
“We’re also noticing
that the children are
persevering when they
meet challenges...When
it’s hard, mindfulness
gives them the skills to
keep trying.”
mindfulness gives them the skills to keep
trying.”
The Pause, Breathe, Smile programme
is taught in the classroom for one-hour
per week, over eight weeks, either by the
classroom teacher or other certified PBS
educator.
High-quality online resources for delivering
the programme in classrooms include
daily guided mindfulness audio practises
and journals for students to enhance their
learning.
Four evidence-based core mindfulness
practises are repeated each week:
• mindful breathing
• mindful eating
• mindful movements
• gratitude practise
As well, a different topic grounded in the
science of positive mental wellbeing and related
mindfulness practise is taught each week.
The Mindfulness Education Group are
holding a free seminar on Thursday 29 June
in Hamilton for education professionals to
find out more about the eight-week mindfulness
in schools PBS programme.
The Mindfulness Education Group is a
social enterprise, and the Pause, Breathe,
Smile programme is supported by the Mental
Health Foundation of New Zealand.
Thanks to generous funding from Trust Waikato,
the Mindfulness Education Group has a
number of 100% full-fee scholarship placements
to award to decile 1-5 schools in the
Waikato region. This will mean more teachers
can complete the PBS Educator Certification
training pathway for free!
Learn more at the free seminar or visit
mindfulnesseducation.nz for more information
and to register your place online.
Event: FREE Pause, Breathe,
Smile information seminar
Date: Thursday 29 June 2017
Time: 4.30pm–5.30pm
Venue: Hamilton City,
Nawton Primary School, Hamilton
TBC
Mindfulness means paying attention
to what is presently occurring, with
kindness and curiosity.
We might be paying attention to a thought,
a feeling, physical sensations, other people or
the environment around us, but to be mindful
means to give the present moment our full
attention, without distraction.
With time and practise, mindfulness helps
us to more fully appreciate the relationship
between our thoughts, feelings and physical
sensations and the outer world. We learn to
see how they are all connected, and that this
shapes our wellbeing and the wellbeing of
those around us.
We are all capable of mindfulness – some
people are naturally more mindful than others,
and all of us have times when we are more
mindful than at other times. Mindfulness practise
is about training our ability to pay attention
so we can improve wellbeing and decrease
distress.
Practising mindfulness helps us to feel less
stressed, anxious and depressed, and more
balanced and in tune with what is happening
within and around us. This helps us feel calmer
and clearer, which in turn boosts wellbeing and
provides an important foundation for learning.
Who is mindfulness good for?
Everyone. We can all be mindful: children,
teens, adults, young and old can all benefit
from being mindful and from learning mindfulness
practise.
The beauty of mindfulness is that it can be
done anywhere. With practise, you can overcome
many of the things that hold you back
from feeling in tune with yourself and your
environment.
What are the benefits of mindfulness?
Research shows that, when practised over time,
mindfulness:
Decreases symptoms of anxiety and depression.
Decreases the production of the stress hormone,
cortisol.
Improves concentration and the ability to learn.
Increases resilience.
Increases calmness.
Enhances self-awareness.
Helps with conflict resolution and the development
of positive relationships.
Increases wellbeing.
With mindfulness practise, we can overcome
distractions and over-thinking, and live more
calmly and clearly in the present moment. We
can feel kinder and more curious about others.
We spend less time worrying about the future
or fixating on the past and can allow unhelpful
thoughts to simply pass by so we can focus on
the task at hand. This reduces stress, anxiety
and depression. Over time better focus and
attention helps build resilience and wellbeing.
* Information supplies by Mindfulness Education Group
(mindfulnesseducation.nz)
INSPO – FITNESS JOURNAL JUNE 2017
33

BEAUTY
SPOT
Herbal beauty
There’s something truly special about
New Zealand skincare ranges like
Archeus. This divine range of artisan
skincare is handcrafted by Georgina Langdale
in her Hawke’s Bay apothecary from natural
and organic ingredients.
Her lifelong passion for botanic wisdom,
healing and nature has created skincare with
natural healing and nourishing properties.
There are no nasties like parabens,
sulfates or artificial fragrances and the range
includes creams, oils, balms, mists, masks
and even beard oil for the blokes.
“I love using ancient techniques such as
slowly infusing beautiful organic plant oils
like organic camellia (my fave), with healing
herbs including calendula, nettle, stellaria
media and plantain,” says Georgina.
“Archeus means the life force in us, nature
and the universe. I work with the energetic,
symbolic and healing attributes of plants,
many of which I grow myself.
“This approach and direct connection to
nature adds an extra dimension to the range.
One of my most popular products is Everlasting
Oil; a fabulous oil for all skin types,
infused with gorgeous herbs and essential
oils and lovely at this time of year to put on
under a moisturiser for a bit more protection
against the icy wind.”
Archeus.co.nz
>WIN
Treat your skin to the soothing wonder of Archeus and enter
to win a prize pack of Archeus Everlasting Oil and Gentle Camellia
Moisturiser (valued at $95). This handcrafted skincare range is
suitable for all skin types and is vegan.
Certified organic camellia and
evening primrose oils form the base
of the luxurious Everlasting Oil, which
leaves skin feeling soft, hydrated and
fabulous.
The Camellia Moisturiser has been
developed to be an everyday friend,
with the word ‘gentle’ in mind. The
blend of gorgeous natural oils, floral
waters and extracts help soothe, calm
and rejuvenate skin.
To enter, email your name and contact details, with ARCHEUS in the
subject line, to win@fitnessjournal.co.nz or enter online at inspo.co.nz
Entries close June 30 2017
Liquid Gold
Manuka honey has long been recognised as
liquid gold. ApiRefine Gold Dust Firming
Serum is the latest addition to the impressive
Manuka Doctor collection of skin care
goodness.
The combination of purified bee venom
and manuka honey helps hydrate skin
and supports natural collagen production.
Plant extracts and colloidal gold add to
the multitude of serum benefits. Sleek and
luscious on your skin, it’s the perfect treat
all year round.
Manukadoctor.co.nz
Winter glow
Give your skin a healthy winter glow with
a helping hand from the new Brilliant Skin
Bronzer and Illuminator Duos, from the
vegan Designer Brands collection.
Enriched with green tea, vitamin C and
aloe vera, the two in one formula is silky
smooth to apply and blend. Apply bronzer to
the hollows of cheeks, temples and jawline,
and illuminator to the tops of the cheekbones,
nose, brow bone and cupid’s bow –
and enjoy a healthy sunkissed skin glow.
Dbcosmetics.co.nz
34 INSPO – FITNESS JOURNAL JUNE 2017

FLOAT THERAPY
Float your stresses away in the soothing relaxation of the
latest treatment available from Lifestyle Physiotherapy.
Float therapy is the latest addition to
the range of services offered, alongside
pre and post surgery rehabilitation,
exercise prescription, soft tissue and joint
mobilisation, manipulation and acupuncture.
Physiotherapist and former Black Fern
Teresa Te Tamaki says that while float therapy
was once regarded as ‘hippy and alternative’,
these days the health benefits are more
widely recognised.
“Floating, just like acupuncture and meditation,
is now considered more mainstream.
It’s something we absolutely recommend
helping reduce stress and anxiety and support
pain management and muscle recovery.”
The addition of a Dreampod float therapy
to Lifestyle Physiotherapy completes the
range of services available, with a focus on
complete health and wellbeing. From elite
athletes to children, the business caters for
a broad cross-section, with clinics in St Andrews
and Ngaruawahia.
“When you float there is no external stimuli
such as light and noise that we are usually
bombarded with throughout the day, so the
sensory areas of the brain that normally process
this information don’t need to work as
hard, which results in the ultimate relaxation.
“The sanitised water is maintained at body
temperature and its high concentration of Epsom
Salts allows you to float with no effort.”
The float therapy is open for bookings
this month and Teresa recommends float
therapy for everyone from athletes to expectant
mums.
As a new mum herself, she says the float
therapy can help relieve discomfort and the
feeling of weightlessness is instantly relaxing.
“It’s also of benefit to those in high stress
jobs, or in chronic pain, and for athletes the
high concentration of Epsom Salts (magnesium
sulphate) helps with muscle recovery.
There are also detox benefits and it improves
circulation and rejuvenates the skin.”
Advance bookings must be made and full
instructions are provided. Lifestyle Physiotherapy’s
float therapy will be open late to
allow people to float after work.
For more information or to book your
float, visit lifestylephysio.co.nz
>WIN
Enter to win the opportunity to enjoy three
sessions of Float Therapy from Lifestyle
Physiotherapy (St Andrews and Ngaruawahia).
Opening this month, Float Therapy offers
the chance to relax and rejuvenate, as well
as assisting with muscle recovery, detox and
reduce stress and anxiety.
To enter, email your name and contact
details, with LIFESTYLE PHYSIO FLOAT in the
subject line, to win@fitnessjournal.co.nz or enter
online at inspo.co.nz
Entries close June 30, 2017.
Making a difference in peoples’ lives
Services offered:
- Acupuncture
- Soft tissue and joint mobilisation
- Manipulation
- Exercise prescription
- Pre and post surgery rehabilitation
Float therapy... opening in June
Contact us today
reception@lifestylephysio.co.nz
www.lifestylephysio.co.nz
St Andrews: 07 850 5950 Ngaruawahia: 07 824 7799
INSPO – FITNESS JOURNAL JUNE 2017
35

It’s no game for professional
sports players in
GAMBLING’S
GRIP
BY ANDREE FROUDE
PROBLEM GAMBLING FOUNDATION OF NZ
There is a long list of sports
stars from all corners of the
globe who have developed
crippling and life-changing
gambling problems.
Many of them have spoken candidly
and publicly about the issue which
has, for some of them, been the
biggest battle of their lives.
Recent headlines have highlighted many
top sports stars, particularly in male-dominated
sports such as rugby league and
football, who have succumbed to gambling
problems with catastrophic consequences for
their sporting careers and lives.
Kiwi league star, Kieran Foran said in a
NZ Herald article, “I was a gambling addict.
I had been for most of my career. I’ve never
bet on rugby league but I’ve bet big money
on horses and greyhounds.”
“It’s a torrid road. It takes everything
you’ve got to get through it.”
He’s right; it is a difficult road and one that
so many elite athletes have travelled along.
The issue was brought to the big screen
recently with the release of the Australian
movie ‘Broke’, a story of a league star who
destroys his life with gambling and drinking.
Luke Graham, son of Kiwi league legend,
Mark Graham, produced the movie
hoping it would make people think about
the place gambling has in rugby league and
society.
Although Mark Graham didn’t gamble,
Luke said the movie is based on a lot of players
he got to know growing up and he also
had friends with gambling problems.
A gambling problem
can happen to anyone.
If it’s you,
you’re not alone.
If you are worried about your own
or someone else’s gambling
Call 0800 664 262
Email help@pgf.nz www.pgf.nz
K6163R
36 INSPO – FITNESS JOURNAL JUNE 2017

Gambling has become so entrenched in
sporting culture that it isn’t surprising that
players are exposed to it. But what is it that
makes athletes so susceptible to gambling
problems?
Tony Lindquist, counsellor at the Problem
Gambling Foundation of New Zealand,
said professional sports players often have
ready access to large sums of money and that
is part of the problem.
“With more money available to them the
problem or habit for the athlete has become
really cemented before it is recognised as
problematic,” he says.
‘If they are actually betting on sports, they
tend to gamble with larger sums of money
than pokie players. Problem sports bettors
will wager large amounts, for example, from
between $100 to $5000 in one bet, as they
start to chase their losses.”
Sports players also use gambling as a
form of escapism from the stress in their
lives and even from boredom, as they regularly
have time on their hands particularly
when travelling away from home.
A recent study conducted by Graeme Law
from the University of Chester in the United
Kingdom, involved interviewing 34 current
and former professional football players.
His research, that he conducted as part of
his PhD, found that many players were under-performing
because they were worried
about their losses from gambling.
Mr Law said that players gambled to relieve
the boredom on trips to away games and
after training. He was told of one 18-year-old
player who lost about $2000 on the way to a
game and ‘he had a shocker of a game’.
The competitive nature of athletes also
comes into play and fuels the drive to win
that can very easily begin the downward
spiral into harmful gambling.
Once this has happened, shame and
stigma can prevent someone from reaching
out for help or even sharing the problem.
This is particularly so with high profile sports
players.
Unfortunately, reaching out for help often
doesn’t happen until someone has hit rock
bottom. As we’ve seen in the headlines, for
sports stars that can also be accompanied
with intense media scrutiny.
Tony Lindquist says helping someone
overcome a gambling problem is different
for every individual.
“The gambler needs to acknowledge that
his behaviour is having a detrimental effect
on his life and move from thinking about his
behaviour into a stage of doing something
about it,” he says.
“It’s important when working with someone
who plays sports at an elite level to try
and treat them the same as anyone else and
provide the same level of care and understanding.
“Of course it may be that the intense media
scrutiny has contributed to the harmful
gambling so this may be an area to address
or manage in the future to reduce the risk of
relapse.”
Tony says relapse prevention is really
important; being aware of old behaviours
resurfacing, having a support network and
ensuring that the gambler doesn’t fall back
into old patterns of behaviour.
There’s no doubt that being in the public
eye adds another layer of stress for anyone
battling an addiction. But their stories they
so bravely share act as a reminder that the
heroes we idolise are human and that a gambling
problem doesn’t discriminate; it can
happen to anyone.
For more information or advice, visit pgf.nz
OVER 50 GROUP EXERCISE CLASSES PER WEEK,
STRENGTH & CARDIO EQUIPMENT, SQUASH
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UNIREC | ON CAMPUS AT THE UNIVERSITY OF WAIKATO, GATE 1, KNIGHTON ROAD
INSPO – FITNESS JOURNAL JUNE 2017
37

Handy tips to
REBOOT
THE GUT
BY DANIELLE ROBERTS
We often underestimate how
much the gut being out of
balance can affect our energy,
health and happiness. For
busy people with lots on their
plate or with stress in their
lives, the digestive system is
usually the first system to
play up.
Without a proper working digestive
system, we are prone to getting ill
easily (colds and flus, etc).
We can get overly moody, our skin can
play up, our bowels play up and we don’t
digest and absorb nutrients properly.
From there other systems of the body
start to become affected and a whole chain
reaction comes into play.
If this is resonating for you, here’s what
you can try….
Bone broth or vegetable broth for breakfast
to start off your morning.
There are lots of fantastic bone broth recipes
on the internet and many people find it helps
reboot the gut when taken first thing in the
morning. Why is this? Because bone when
cooked in vinegar and boiling water realises
healing amino acids like glutamine, glycine,
proline and arginine.
These can help strengthen the gut lining;
reducing food intolerances, improving immunity
and mood (as a lot of the happy hormone
serotonin is produced in the stomach).
Never fear vegetarians vegans you can
make a vegetable broth so you don’t miss out
on these amino acids, by boiling red cabbage,
spinach, cauliflower, broccoli, organic soy
beans, kale, pumpkin, beetroot, parsley and
dried kelp (seaweed).
For a time, eliminate gluten/wheat, dairy,
unnatural additives and preservatives, added
processed sugar and fats.
This is for the simple fact that if your digestive
system is irritated then these substances
are usually the first to cause greater inflammation.
Have meat-free days.
Meat takes approximately 48 hours to
process whereas plant sources take less than
24 hours. Therefore, having more plantbased
meals will put less stress on your
digestive system, allowing greater space for
healing to occur.
Cut down/ eliminate coffee and replace it
with gut friendly herbal teas.
Loose leaf teas are best. Chamomile is calming,
anti-spasmodic for muscles including
the stomach lining, decreases stress responses
in the body, reduces bloating and gas.
Lemon (cleanses and turns alkaline in the
gut) and ginger improve the digestive system,
stimulate and help in the absorption of
nutrients, absorb gases and toxins and help
the skin release toxins.
Fennel is great for relieving bloating, gas
and water retention. Peppermint soothes the
gut reducing irritation and pain.
DANIELLE ROBERTS (Nutritionist) 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
Naturally Healthy
Health Stores and Clinics
www.naturallyhealthy.co.nz
/naturallyhealthynz
Frans van de Weerd:
physiotherapy (acc reg)
• Homeopathy
• Fertility
• Cranio sacral therapy
• Bowen therapy
• Food Sensitivity testing
• Massage therapy
• Facials
• Knowledgeable staff
• Instore tastings: herbal teas;
superfoods etc
• In store displays & education
• Professional therapeutic
ranges
• Best buys and deals
• Bach Flowers blending &
therapy appointments
• Hair Analysis
• Specialising in children &
infants
NATURALLY HEALTHY
106 London Street,
Hamilton Central
Ph 07 958 3845
Free customer
parking on site
Hours:
8am– 6pm
Monday to Thursday
8am– 7pm Friday,
9am– 5pm 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
For class timetable and full details visit
www.balanceyoga.co.nz or contact Sarah 027 287 3444
38 INSPO – FITNESS JOURNAL JUNE 2017

INSPO – FITNESS JOURNAL JUNE 2017
39

The joys (or not) of
DIGESTION
BY MONICA VAN DE WEERD
While many of us like to pretend
that we are immune to some of
the awkward body responses to
digestion, such as farting, wind, bloating and
acidity – and even joke about these things
between friends and family to cover any faux
pas or embarrassment, perhaps it is time to
consider why we suffer these afflictions.
Is there more to what your body is trying to
communicate – and should you be concerned?
Let’s find out more. Simply put, bloating
is the body’s way of trying to break down
food which is not breaking down as effectively
as it should.
Farting is gas from food which is not
breaking down properly in the lower bowel.
Acidity or reflux indicates a problem with
the stomach or oesophagus.
This acid can harm your mucus lining
and cause ulcers and inflammation. Enzyme
activity may be compromised and this can
lessen absorption of nutrition.
Acidity, inflammation and a weakened
digestive system can lead to less energy, as
well as immunity and recovery issues.
Depending on which symptom(s) you
have, the following can help support your
digestive processes.
Aloe Vera
This can be taken in a capsule or
liquid form. It helps calm bloating in
the stomach or bowel while helping the
body to absorb proteins. Aloe Vera supports
the immune system against allergens
and supports gastro intestinal health. Talk
to a natural health specialist to ascertain if
you need it by itself or together with other
digestive support herbs/nutrients.
Enzymes
These are recommended when you suffer
indigestion after eating or if you have food
intolerances, which can cause bloating,
flatulence or nausea. Enzymes are available
in capsules and are normally taken before
your meal to support your digestive process
and can help to release nutrients for energy,
cell growth and body repair.
Probiotics
A healthy body naturally hosts trillions of
beneficial bacteria, but today’s lifestyle of
stress and poor nutrition can severely compromise
this.
Healthy microflora digestive balance aids
a healthy and strong immune system and
supports intestinal comfort.
Pro and pre biotics are available in
capsules or powders and can be used in
combination with other wellbeing support
nutrients and herbs.
For example LIFESTREAM Bowel Biotics
have enzymes, natural fibres and probiotics /
prebiotics. This formula makes regular bowel
movements easier and more comfortable,
while providing and maintaining healthy
bacteria.
The enzymes in the formula help your
stomach break down the food you eat and
to absorb the nutrients into the body more
effectively.
By giving your digestive system a helping
hand, you should find that your dinner conversations,
health and wellbeing are much
approved.
What else can you do?
- Eat well – refrain from refined foods and
sugary drinks.
- Eat slowly and chew your food well to help
your digestive system work effectively.
- Drink adequate water: without fluids we
become dehydrated and constipated.
- Avoid soft drinks. Choose pure fruit juice,
herbal tea and clean water.
- Do regular exercise with adequate sleep and
relaxation. Plan 10 minutes a day to simply
relax.
- Have proper elimination. If elimination
does not occur daily, toxins and waste may
start to be reabsorbed back into the body.
Support elimination with high fibre foods
and high water intake. - Regular exercise
helps to keep abdominal muscles toned.
When adding supplements or herbs to
your good diet, seek professional advice to
ensure you are taking the correct products
for your specific requirements. Natural
health works if you get the right nutrient/
herb in the right dosage.
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
40 INSPO – FITNESS JOURNAL JUNE 2017

DRINK YOUR
GREENS
What to do with winter vege? Silverbeet, Cavolo Nero, Redbor
kale, collards, watercress and microgreens are healthy and
readily available, but putting them on the daily menu is difficult
even for the most capable of cooks. So, why not drink your greens?
Green smoothie - the versatile powerhouse
Kale for breakfast? Absolutely. Exchange
your morning coffee for a green smoothie
and see what it does to your energy.
In need of a healthy post-workout meal?
Green smoothies don’t have to be light and low
in calories. Add grated raw vegetables like carrots
and beetroot and make your smoothie rich
with avocado, coconut cream or nut butters.
Why leafy greens?
Leafy green vegetables are packed with
vitamins, minerals and substances that boost
your immune system and may help protect
you from heart disease, diabetes and cancer.
They are also a great source of fibre, making
you feel full sooner, decreasing the chance
of overeating, and also slowing down the
absorption of sugar.
Leafy greens are easy to digest and the
raw vegetables provide a wealth of nutrients
that are, unlike in their cooked counterparts,
intact and absorbable.
Be concerned about where your greens
come from, because raw vegetables bear the
risk of food borne illnesses. A good way of
getting food that has minimal handling and
travelling behind it is to buy directly from
farmers (e.g. farmers’ markets) or from a local
produce delivery. Wash everything thoroughly
and use quickly. Plants start to break
down right after harvesting, so the fresher
the produce, the richer it is in nutrients.
Organic and spray-free is the way to go:
Without healthy soil, vegetables lack in nutrients,
and sprayed-on chemicals are certainly
not ingredients that belong in your smoothie.
How to go green
Experiment to find out what you enjoy best.
Don’t think that a green smoothie needs to
taste sweet for you to like it. Although you
might like your sweet fruit smoothie, you will
probably find a sour-tasting green smoothie
much more refreshing and satisfying.
Start with a 50/50 smoothie, half fruit and
half vegetables, and work your way slowly
towards more vege and less fruit. Cucumber
is a great substitute for fruit on the way to a
WAIKATO FARMERS’ MARKETS
local produce + locally produced goods
Every Saturday in Cambridge
Every Sunday in Hamilton
KNOW WHERE YOUR FOOD COMES FROM
- Buy directly from farmers
- Ask about produce and growing methods
- Live with the seasons and save
- Get recipe ideas and enjoy seasonal events
www.facebook.com/waikatofarmersmarkets
low-sugar smoothie. Then add those healthy
ingredients like herbs, ginger, turmeric and
chia seeds, or transform your smoothie into
a protein shake and add nuts, seeds, avocado
and spirulina.
Kiwifruit Green Smoothie
(1 serving, 350 ml glass)
2 packed cups roughly chopped silverbeet
and kale
1 large kiwifruit, peeled
1 mandarin, peeled
1/2 cup water or ice cubes
Apple Lime Green Smoothie
(1 serving, 350 ml glass)
2 small apples, quartered and peeled (to help
your blender)
Juice of 1 lime
2 packed cups roughly chopped silverbeet
1 small grated carrot
1/2 cup water or ice cubes
Blend the greens first, and then add the
remaining ingredients and blend again.
Depending on the blender, you will need to
blend for at least one minute. Although you
don’t need to spend a fortune on a decent
smoothie blender, some low-end blenders
just can’t do the job and leave your greens
barely shredded. A proper blender needs to
be able to puree a smoothie to a consistency
you can comfortably drink.
Gate 3 Brooklyn Road, Claudelands
Sunday, 8:00-12:00
Victoria Square, Cambridge
Saturday, 8:00-12:00
INSPO – FITNESS JOURNAL JUNE 2017
41

KIWI KIDS
CAN’T COOK
New Massey University research, commissioned by the Heart
Foundation and vegetables.co.nz, shows that only 13 percent
of surveyed teachers identified planning and preparing a
complete meal as a key learning objective for their students.
Nearly 120 schools throughout New
Zealand took part in the research,
which examined how intermediate
school children in Years’ 7 and 8 were taught
cooking skills under the current school
curriculum.
Heart Foundation Food and Nutrition
manager Dave Monro says while many
schools are doing a good job f teaching cooking
he is concerned about the inconsistencies
in what is taught, how it is taught and how
much time is devoted to it.
“Many of the foods and techniques
taught in class are based around cakes, muffins
and desserts with less than 50 percent of
the foods prepared being main meal items,”
says Dave.
“Additionally, only 10 percent of teachers
surveyed listed the fruit and vegetable
content of a recipe as a factor that influenced
their recipe choice.
“With one in three Kiwi kids now overweight
or obese it’s more important than
ever to equip them with skills that will help
set them up for a healthier future.”
Overall, the findings indicate that there
are opportunities to better support children
with important skills in food preparation.
“A number of schools surveyed have
comprehensive programmes which we can
learn from and use as the basis for enhancing
teaching in other schools,” says Dave.
He says cooking meals and gathering
together as a family, and as a community is a
skill that is proven in many cultures to be an
essential ingredient for a healthy lifestyle.
“Traditionally, schools and parents were
the main teachers of cooking skills, however,
changes in traditional family structures have
resulted in fewer opportunities for our children
to develop these important life skills.
“The school curriculum is the most
appropriate way to support the development
of cooking skills as it reaches all children and
provides many learning opportunities across
a number of subject areas,” he says.
As a result of the findings, the Heart
Foundation and vegetables.co.nz will now
work with other key agencies, such as the
Ministry of Health, the Ministry of Education,
the Association of Intermediate and
Middle Schools, and the Home Economics
and Technology Teachers’ Association
on developing steps to strengthen what is
taught.
“This will potentially include more consistency
in what is being taught, a stronger
focus on preparing a main meal including
plenty of vegetables and fruit, and a central
pool of resources and tools to enhance some
of the work that is already being done.”
Dave also believes there is a key message
beyond this research for parents “that they
need to do what they can from an early age
to get children in the kitchen and to teach
them about food and food preparation”.
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Avalon
Cambridge
Phone: 07 834 0000
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
Email: hamilton@pacificradiology.com
42 INSPO – FITNESS JOURNAL JUNE 2017

Mexican
salad jars
These salad jars are easy to transport. Simply
layer your ingredients and securely fasten the lid.
SERVES: 4
TIME TO MAKE: 15-30 mins
MEAL TYPE: Lunch
METHOD
1. Heat the olive oil in a non-stick pan over a
medium heat. Add half of the chopped onion
and cook until slightly soft. Add the mince,
breaking up any clumps with a wooden spoon
and cook for 5 minutes or until browned.
2. Add the cumin, ground coriander, paprika,
oregano and cayenne pepper, cooking for
another 5 minutes until fragrant. Add the
pasta sauce and water and reduce the heat to
low. Simmer for 15 minutes until the sauce has
reduced. Remove from the heat and allow to
cool.
3. For the gaucamole, place the diced avocado
in a bowl and mash roughly with a fork.
Mix through the fresh coriander, capsicum and
lime juice, then season to taste with pepper.
4. Heat a chargrill pan or BBQ to medium
heat and cook the corn for 10 minutes until
tender. Transfer the corn to a board and when
cool enough to handle, remove the kernels
with a sharp knife.
5. Divide the mince mixture between 4 jars
or bowls. Top the mince mixture with black
beans and then continue layering with the
chopped tomatoes, cabbage, second half of
the red onion, chargrilled corn, and top with
guacamole.
6. Garnish with coriander leaves.
TIP: Use the left-overs from your dinner and
put in a jar with a tasty vinaigrette for lunch
the next day.
Muesli cookies
These whole grain muesli cookies are a perfect
treat any time of the day.
SERVES: 10
TIME TO MAKE: 15-30 mins
MEAL TYPE: Dessert
METHOD
1. Preheat the oven to 175°C.
2. Place the margarine, golden syrup and
sugar in a medium saucepan over a medium
heat and stir until the margarine is just melted
and ingredients combined. Add the remaining
ingredients and stir to combine.
3. Place tablespoons of the mixture onto two
baking trays, flattening slightly. This should
make 20 cookies.
4. Bake for 15 minutes or until golden. Allow
to cool on trays.
For more recipes and information around
heart health, visit heartfoundation.org.nz
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INSPO – FITNESS JOURNAL JUNE 2017
43

RUNNING
with a Hurricane
Hamilton school teacher Chris May
felt so strongly about wanting to see
his students thrive and succeed that he
decided to put pen to paper and write a
book on the subject.
The result is Running with a Hurricane
(Educating boys for manhood), a book
which explores the world of boys learning
and identifies the idea of what it means to
be ‘a’ man (as opposed to ‘the’ man).
“From my own journey through school
and employment, and being involved in
education, I saw the opportunity to develop
a boys’ programme to engage and empower
boys in their learning,” says Chris.
“The mantra of this programme, named
Nga Tama Toa, teaches boys the value of
what it means to be ‘a’ man, over being ‘the’
man.”
Chris has been co-ordinator of his programme
since its inception in 2010.
His book Running with a Hurricane is
written from the view of what boys can learn
to make valuable contributions, not only
to the household they live in but also to
society. Ideas are presented in a way that can
be adopted at home or in the classroom to
develop values and skills.
Running with a Hurricane has been
written for beginning primary through to the
end of high school, and builds upon ideas for
boys as they enter the world of manhood.
A practical and informative insight into
educating boys to be great men, Chris began
his own journey into boys’ education in 2010
after noticing a learning need within that
area.
“This was largely based around my own
experience of low achievement during my
school years.
“I left high school with no qualifications,
and spent the next 16 years building my professional
career from the ground up.”
From his journey through school and
employment, and being involved in education
himself, he saw the opportunity to develop
boys’ learning programmes to engage
and empower boys in their learning.
INSPO Fitness Journal finds out more ...
What prompted you to write on this topic?
After my own failings in school, my life
somehow led me into the world of education.
I saw a need for specific action around boys
learning and wanted to develop programmes
and teacher practise that promoted learning
for boys to ensure success and achievement
at any level.
Why are you so passionate about it?
I understand first-hand what failure and
underachievement feels like at school. I
never want children that I teach to have to
experience the same underachievement that
I did. Every child has the potential for greatness
within them, and part of what I hope to
accomplish is supporting children towards
achieving what even they didn’t think was
possible.
Three things you wish everyone remembered
about educating teenage boys?
It takes a team.
We can’t have the really good stuff without
getting through the really bad stuff together.
It’s not so much about what we do for them,
but what we have enabled them to do for
themselves.
Running with a Hurricane is Chris’ first
book and has been released through Amazon.com
>WIN
Enter to win one of two copies of
Running with a Hurricane by Chris May.
To enter, email your name, address and
contact details to win@fitnessjournal.
co.nz with Hurricane in the subject line,
or enter online at inspo.co.nz
Entries close June 30, 2017
44 INSPO – FITNESS JOURNAL JUNE 2017

FEEDING
THE ENGINE
THAT CAN’T
Are our kid’s lunchboxes
fuelling their busy days?
BY CHRIS MAY
As the old saying goes, the food we eat needs to “fuel the
machine.” We feed our bodies and minds, with the fuel that
keeps us going throughout the day.
Like shovelling coal into the firebox of
a steam locomotive, we fuel ourselves
to feed our own personal fires which
drive us towards our daily goals. We all seem
to know the importance around the what,
when, why and how of this fuel, as we never
underestimate the busy-ness of our own
days. But let’s take some time to think about
our kids who are in school for the majority
of their day.
Do we underestimate the fuel they need
to power themselves through their day? Our
children’s daily lives are far busier than we
give them credit for. The morning bell rings
and learning is Go! Go! Go! Then the play
bell rings and outside its Go! Go! Go! and so
on until the end of the school day. Then of
course are the sports trainings or clubs after
school, where its Go! Go! Go! all over again. A
child’s body, and as importantly their mind,
need to be fuelled for a busy, action packed
day. They require the drive to be focused
and on task for long periods of time, and
persevere throughout a long day. Why is it
then that so many lunchboxes are filled with
the fuel that only encourages our kids to do
the exact opposite?
In many children’s lunchboxes, healthy
“Healthy foods
prepared and presented
in different ways can
make all the difference
to brightening up what
in the past have been
perceived as ‘boring’
foods.”
food options have given way too quick and
easy ‘throw-in’ packaged alternatives. Many
of these alternatives have slim to no nutritional
value, are filled with many different
types of sugars and preservatives which offer
little support for a growing and inquisitive
mind.
This has been very evident for myself
within my years in the classroom. At the start
of one school term during 2016, I decided
to modify our class morning schedule. With
a morning tea bell time at 10:15am, I moved
our eating time from 10:10am to 9:45am.
This enabled us as a class to sit and eat
together, then afterwards continue working
through to the bell at 10:15am.
The hope I had was a television trade
show style ‘Tools Down’ when the morning
tea bell rang; straight outside to play, no need
to be concerned with packing up. This experiment
was doomed from the beginning,
as many children chugging down fruit-flavoured
drinks and fruit strings packed with
sugar struggled immensely to refocus back
into learning directly after they had eaten.
This was especially evident when directly
compared with their sandwich and natural
fruit eating classmates.
Of course, we should not take the fun out
of food for our kids. Having fun options is
part of what being a kid is about. Let’s not try
to be fun police here and move all lunchboxes
towards being plain and boring. Even
I would admit being guilty of the odd Tim
Tam with my mid-morning coffee.
There is a need however, to examine
closely what fuel is being provided for our
busy kids to empower their learning, and just
as importantly, their play throughout their
day. Healthy foods prepared and presented
in different ways can make all the difference
to brightening up what in the past have been
perceived as ‘boring’ foods.
This means using something that we can
be very poor with during our own days, and
that is time. Time to get and prepare this
fuel. Thinking back to our train idea earlier,
surely these extra few minutes are worth
ensuring that our young trains have the fuel
they need to make it to their desired destinations,
wherever in life their own tracks
choose to lead them.
When students are empowered with their
learning in the classroom, engagement and
learning increases exponentially. A self-motivated
child pushes their own boundaries and
accumulates all their own learning successes
and achievements. The same can be said
about children and their food. A child can
pick a packet out of a bag and throw it in
their lunchbox no problem.
There cannot, however, be any underestimation
of the amount of learning a child
can obtain when they are creating their own
lunch options. It can be said that it is as not
only an emphasis on modifying what’s in
the lunchbox, but changing who puts what
in the lunchbox. Sometimes the students
who feel most empowered in the classroom
are the ones who are in control of their own
lunchbox.
INSPO – FITNESS JOURNAL JUNE 2017
45

LIAM
MALONE
helps feed hungry
school children
Paralympic medalist Liam Malone
(23) shot into the spotlight following
his awesome medal-winning success
(two golds and a silver) at the 2016
Summer Paralympics.
Liam Malone involved with Eat My Lunch
He has gone on to become something
of a household name and a popular
sporting hero for children (and adults)
of all ages.
Liam is putting his newfound profile to
good use and has partnered with Eat My
Lunch to help feed hungry children. The
Buy One Give One social business is on
a mission to ensure no kid goes to school
hungry.
Parents!
Give your child a chance to catch up or
get ahead this year. Join us!
Maths and English specialists Year 1–13
Now taking preschoolers
For your free consultation call us today!
PHONE 0800 TUTORING
Where education means more than just fun:
It means success!
HAMILTON WEST 07 848 2262
HAMILTON EAST 07 853 5013
www.kipmcgrath.co.nz
Liam approached Eat My Lunch’s Lisa
King as he wanted to help make New Zealand’s
future look much brighter for less
advantaged children.
“I remember back to when I was in
primary school and it was those children
that came from tough socio-economic
conditions, that rarely had any food at school
and struggled the most with focusing and
engaging in their learning,” says Liam.
To date, Eat My
Lunch has delivered
more than 800,000
lunches, giving
400,000 lunches to
hungry kids in 46
low decile schools in
Hamilton, Auckland
and Wellington. But
with 28 percent of
Kiwi children living
in poverty there are
still plenty more kids
to feed.
Every day more
children continue to
go to school without
lunch. It not only
affects kids’ learning
capacity, many of the
schools involved with
Eat My Lunch had
teachers’ aids and
teachers giving up
time in the classroom
to make food for
the children. Eat My
Lunch has a current
waitlist of 20 schools.
“I think it’s really
important Kiwi kids
receive a decent
education and face
minimal barriers to
learning in order to
Michael Meredith and Liam Malone
have a better future. I like that Eat My Lunch
helps remove these barriers by providing
kids with the nutrition and fuel to help them
focus and engage in their studies,” says Liam.
Liam helped out at Eat My Lunch HQ recently,
making more than 1500 GIVE lunches
before heading out to the schools and having
lunch with some of the kids.
“Eat My Lunch embodies what it means
to be a Kiwi by helping our neighbours in
need. Visiting the schools and giving the
kids their lunches was both rewarding and
heart-breaking. The kids I met clearly had
very little and I think of it like trying to raise
productive crops in poor soil. We need to
ensure that our children nationwide are fed
every single day.
“A couple of kids gave me a hug before
I left, acknowledging we made a small but
important impact in their lives,” says Liam.
Every day we have the choice to make a
difference. Choose today www.eatmylunch.
nz #doingmypart
46 INSPO – FITNESS JOURNAL JUNE 2017

www.braemarhospital.co.nz
24 Ohaupo Road, Hamilton
Phone: 07 843 1899
All health insurers accepted
Because Braemar is owned by a charitable trust, we reinvest any surplus
back into the hospital to stay at the forefront of surgical innovation.
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Excellence means Braemar
INSPO – FITNESS JOURNAL JUNE 2017
47

FAREWELL
‘GYMTIMIDATION’
helping those 50+ get active
Get off your couch and farewell Netflix as the hottest
streaming technology – and say hello to VARLAH, an
on-demand fitness streaming service in Australia and
New Zealand, which is breaking new ground with the
launch of its Zest online programme.
Tapping into the older demographic – a
market that has been overlooked by
the fitness industry to date – Zest by
VARLAH is New Zealand’s first on-demand
eight-week wellness and total transformation
fitness streaming programme aimed at the 50s
plus market, with online daily workouts and a
comprehensive nutrition guide and meal plan.
Zest has been designed by world-renowned
master trainer and group exercise
pioneer Wendi Carroll, who is best known for
her high-energy Aerobics Oz Style workouts
on TV from the 90s and noughties.
As a baby boomer herself, Wendi is a firm
believer in the importance of staying active,
fit and healthy at any age.
“As any personal trainer would tell you, it’s
important to tailor workouts to the needs of
individual clients. Especially when it comes to
age; you can’t get a grandparent to do exercises
with the same level of intensity as a millennial.”
“Given the numerous proven health
benefits for seniors who exercise – including
lowering the risk of heart disease and high
blood pressure – I’m amazed that no one has
created a programme like Zest before.”
“Seniors are highly prone to ‘gymtimidation’,
which is why the Zest workouts – which
can be completed from the comfort of your
own home – are so appealing.”
“It is entirely possible to develop a sixpack
in your 60s. Just give me 35 minutes a
day a few times a week over the eight-week
programme, and I promise that your quality
of life will radically improve,” says Wendi. .
Designed for those in their 50s, 60s or 70
plus, Zest offers a variety of tailored workouts
for every fitness level. Customers get
lifetime access to Wendi’s fun, inspiring and
dynamic workouts that support a variety of
goals across health, strength, agility, weightloss,
mobility and fitness.
Since the programme is entirely online,
video workouts can be streamed on demand
from home, a park, a friend’s place or anywhere
and anytime from an internet-enabled
device such as a mobile phone, TV, tablet,
laptop or PC.
The online portal also includes a forum
for fellow Zest participants to motivate each
other, a workout calendar and a population-specific
nutrition guide and meal plan
designed by an accredited dietician.
Whatever the health goal, users will complete
fitness tests and progress charts as they
continue through the program to keep them
accountable.
“We started VARLAH to show the world
that getting active, fit and healthy is within
reach regardless of age, location, fitness
ability or interest. We’re so excited to partner
with Wendi to add Zest to our growing
online fitness library and expand our service
to be relevant to all ages and markets,” said
VARLAH co-founder, Lexy Meyerson.
“We have an ageing population, and we
need to give our seniors the resources they
need to help them stay active, fit and healthy.”
“Baby boomers would fondly remember
those old aerobics videos from the 80s
and 90s that enabled them to exercise from
their living rooms. Zest – and the rest of the
VARLAH catalogue – is the modern equivalent,
letting you access workouts anytime
and from anywhere, on any device with an
Internet connection.”
Zest is available for NZ$69.95, and once
purchased, customers have access to the online
portal of on-demand video workouts, nutrition
guides and discussion forums for life.
For more information on Zest by
VARLAH, visit varlah.com
48 INSPO – FITNESS JOURNAL JUNE 2017

WIN
Move your way to better
health and fitness from the
comfort of your own home,
with Varlah; the first on
demand fitness streaming
service in New Zealand to
offer a variety of fitness
programs by top leading
fitness industry experts.
Varlah’s online programme
Zest is catering for the 50 plus
market - often overlooked
by the fitness industry. The
online eight week wellness
and transformation fitness
streaming program includes
on-demand
daily complete video workouts
and a comprehensive nutrition
guide and meal plan.
Fitness pioneer Wendi
Carroll takes you through
every step, rep, and workout,
and thanks to the convenience
of modern online streaming,
your guide to health, fitness,
strength and weight loss will
literally be at your fingertips
from any device with an
Internet connection.
Aiming to make exercise
more accessible, convenient
and affordable for everyone,
the Zest by Varlah service is
available for $69.95 as a one
off fee. (Check out varlah.com/
zest)
We have TWO Varlah Zest
memberships available as
a prize. To enter, email your
name and contact details,
with VARLAH ZEST in the
subject line, to
win@fitnessjournal.co.nz or
enter online at inspo.co.nz
Entries close June 30 2017
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INSPO – FITNESS JOURNAL JUNE 2017
49

BOOK
CORNER
Book some timeout
Whether you like to read for
relaxation, for education or
for enjoyment, we reckon
these book titles tick all of
those boxes.
with the condition to live the better life
with anxiety’. Her determined and curious
nature sees her investigate the many facets of
anxiety; triggers and treatments to fashions
and fads. While never underplaying how it
can affect people’s lives, and sharing her own
lifelong battle, she also brings humour and
sparks of wisdom to the topic. This small
book with big heart is wordy but you can
dip in and out of it as suits.With a massive
following from her international bestsellers
I Quit Sugar and I Quit Sugar For Life, this is
another thought provoking read.
tance, honesty and courage, among other
topics. Best of all it encourages women to
work towards supporting and encouraging
one another. To inspire and empower yourself
and other women - and surely that can
only be a good thing.
First, we make the beast beautiful
By Sarah Wilson
panmacmillan.com.au
Anxiety. The word deserves its own dictionary,
as it is brings something different to
everyone it affects. These days an increasing
number of people suffer from anxiety in its
many guises. Bestselling author Sarah Wilson
tackles the topic thoughtfully and with a
fresh approach. While there are many books
about coping with anxiety, Sarah’s outlook is
more around encouraging those ‘who dance
We: A Manifesto for Women
Everywhere
By Gillian Anderson and Jennifer
Nadel
harpercollins.co.nz
With an increasing awareness around depression,
anxiety and mindfulness, this book
is well-timed; encouraging women to taking
care of themselves emotionally, physically
and spiritually. While co-author Gillian Anderson
is better known for her role as special
agent Dana Scully in the iconic X-Files series,
this inspirational book reveals another facet
of her personality. And the word inspiration
is an important one, for that is a key goal
of this book; to inspire women around the
world to support and encourage each other,
to embrace the positive in life and to feel
empowered to work towards happiness and
freedom. It touches on love, peace, accep-
I Don’t Have Time: 15-Minutes To
Shape A Life You Love
By Emma Grey and Audrey Thomas
Exislepublishing.co.nz
If you’re anything like me, you’ll try to ignore
how often you think or say “I’d love to ..
but I really don’t have time. Before you know
it, the saying has become your mantra. As a
work-life specialist (Emma) and a life coach
(Audrey), the authors sum it up when they
point out that we live in a time and culture
where exhaustion has become a status symbol.
If you’re not frantic or flat out – eyebrows
are raised. Step away from the perils
of ‘hurry sickness’. Through shared experiences
and challenges, I Don’t Have Time explores
50 excuses we use which prevent
getting on with the things that really matter.
These excuses hold us back in health and
wellbeing, careers, relationships, finances,
home environments, personal development
and recreation. Using humour, anecdotes
and research, this practical guide to ditching
the ‘crazy busy’ and helping people rescue
themselves, proves that maybe, just maybe,
life doesn’t have to be as complicated as we
make it?
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
M: 027 844 5347
E: danielle @fuelnutrition.co.nz
www.fuelnutrition.co.nz
www.facebook.com/fuelnutrition4life
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
For nutrition education, plans and
guidance tailored to your needs contact
Danielle Roberts (Bsc Human Nutrition)
• Mobile Personal Training
• Sport Specific Strength
and Conditioning
• Nutrition analysis and
strategies
• Small group training
50 INSPO – FITNESS JOURNAL JUNE 2017

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INSPO – FITNESS JOURNAL JUNE 2017
51

all referral forms
FREE
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XRAYS
X-RAY ULTRASOUND MRI CONE BEAM CT
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52 INSPO – FITNESS JOURNAL JUNE 2017
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750 Victoria Street, Hamilton
(X-RAY ONLY)
PHONE 07 839 1800
WWW.riverradiology.co.nz