INSPO Fitness Journal July 2017

Waikato Edition
JULY 2017
Fitness Journal
Coping
with Coeliac
Explore
Raglan
CLIMBING
Aim for the sky
WELLBEING LIFESTYLE FITNESS

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2 INSPO – FITNESS JOURNAL JULY 2017

CONTENTS JULY 2017
On the cover
8
Climbing is reaching new
heights in popularity, whether
indoors or in the great
outdoors. We find out more
about the exciting sport.
Features
12
14
16
Adi-Grace Mooar climbs to new
heights. Photo by Aaron Mooar.
Raglan’s hidden gems.
Check our insider’s guide
Personal trainer Shane Way
inspires others to succeed
Managing anxiety: where to
turn for help and advice
24
28
At Home With ... Sarah
Ulmer
Wendy Sweet offers her
30 insights into ageing well
33
34
Exercising in water – why
you should give it a go
The wee problem of bladder
leakage
The challenges of living a life
40 with Coeliac
42
45
Support and relief for social
media addiction
Gluten free recipes. Win ingredients
to bake your own
Grow your own food. It’s
simple if you try.
Columnists
18
22
26
36
38
Regular
6
29
37
Kristina Driller: Top 5 exercises
to master this winter
John Appel: The art of
20 breathing
Sarah McDonald: Yoga for
athletes – tips for skiers
Alison Storey: Are you fit for
your workplace
Monica Van De Weerd: Tips
for preventing ills and chills
Danielle Roberts: How to disable
the winter blues and flu
Things We Love
Book Corner
Beauty Spot
WWW.INSPOMAG.CO.NZ
FACEBOOK.COM/INSPOMAG
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INSPO – FITNESS JOURNAL JULY 2017
3

FROM THE EDITOR
What a month of sporting success
we’ve just enjoyed – with the
nation on the edge of their
(early morning) seats, watching our newest
sporting heroes race to America’s Cup
victory.
Then there’s our awesome rowing
success at the Henley Royal Regatta with
the New Zealand elite team scooping five
trophies from six events. Even more remarkable
is the fact this comes hot on the
heels of dominating at the World Rowing
Cup II in Poland, where they took five
golds and one silver – as well as two new
world best times and one world cup best
time. Oh, and this was their first international
event of the 2017 season.
This is all amazing stuff. Whether
you’re achieving at club or regional level,
at national or international level, there’s
a drive and commitment that’s necessary
to success. But mostly it’s just sheer hard
work. And that’s something our Kiwi athletes
have in spades.
While we love to celebrate and champion
our sporting heroes, it’s also important
to acknowledge our own progress. When
you’re lapped in the pool or on the track,
or see the person beside you lifting heavier
weights – don’t feel deterred. Your journey
is not their journey. Instead hero their
achievements, and at the same time; hero
yours.
We all operate at different levels, with
personal challenges and history. So set
your focus on your own goals – whether
it’s walking around the block or standing
on the podium with gold.
LISA POTTER
EDITOR
Fitness Journal
EDITOR Lisa Potter
MOBILE 021 249 4816
EMAIL lisa@nmmedia.co.nz
ADVERTISING ACCOUNT MANAGER
Candra Pullon
PHONE 07 838 1333
MOBILE 027 386 2226
EMAIL candra@nmmedia.co.nz
DESIGN Tania Hogg / Kelly Milne /
Dayle Willis
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CONTRIBUTORS
Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
Simply visit:
www.inspomag.co.nz/subscribe
Or pick up a hardcopy from one of
the following locations:
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Contact us
1 2 3
1 / Maki Nishiyama
If you want to know what’s happening
in Raglan – ask Maki Nishiyama.
The Raglan local is ever appreciative
of her home town. “The beautiful
outdoor environment here is amazing,
whether you’re into surfing, cycling
or hiking.” As well as having her own
clothing brand (Bad Things), she
also puts the Raglan Chronicle
together every week and loves
exploring the Waikato region, in
particular Maungatautari.
2 / Sarah Roberts
Free-spirited and fun-loving, Sarah is
dedicated to empowering and educating
communities and individuals to
live passionate, fulfilling lives. Her love
of adventure, travel, yoga, creativity
and environmental protection, sees
her continuously exploring ways to
live an active and nourished life, while
balancing the demands of modern
society. She has furthered her knowledge
with a degree in sport studies, as
well as certificates in yoga, massage,
nutrition, permaculture and postgraduate
business qualifications.
3 / Shane Way
An award-winning personal trainer;
Shane is committed to helping others
reach their goals and enjoy a positive
mindset. Passionate about sharing his
own journey, he places a strong focus
on mental wellbeing alongside physical
wellbeing. Shane is also a member
of the advisory board for “Creating
Our Futures”, which is the proposed
model of change for Mental Health
and Addiction services in Waikato.
EMAIL info@inspomag.co.nz
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
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
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give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
details will not be given to any third party, except for the
purposes of delivering a prize. Winners may be requested
to take part in promotional activity and INSPO reserves
the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL JULY 2017

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INSPO – FITNESS JOURNAL JULY 2017
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The range of eco-friendly yoga wear is the
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If you want to look cool while working out, then
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The iconic aviator style has been reworked
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possum and silk.
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COFFEE TO GO
Take your coffee on the run to the next level – with
the impressive Espro Travel Press. Now you can enjoy
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Enter to win an awesome Espro Travel Press to make
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Entries close July 31 2017
INSPO – FITNESS JOURNAL JULY 2017
7

Rise to the
challenge of
CLIMBING
BY SARAH ROBERTS
There is no doubt that when most people
picture rock climbing, they have an
image of a large scary, sheer rock face,
with someone fairly light, yet muscular,
scrambling up the side.
8 INSPO – FITNESS JOURNAL JULY 2017

Local and accessible isn’t therefore a
word that would normally spring to
mind, nor family-friendly.
However, climbing is growing steadily
in popularity in New Zealand. With the
recent announcement that climbing will be
introduced to the Youth Olympics Games
in Buenos Aries in 2018, and is also set to be
included in the Olympic Games Tokyo 2020,
there is an ever-increasing spotlight on the
sport.
It is also more accessible than you would
think, with local climbing gyms becoming
popular all-weather places for friends to
meet and train together, and for parents to
keep kids of all ages entertained. If you visit
your local climbing gym on any night of
the week, you will see such a melting pot of
people, from all ages and backgrounds.
Climbing is a basic human instinct. Children
usually gravitate to climbing, naturally
climbing up trees, onto rocks or even over
the sofa, and rock climbing is a natural progression.
Unfortunately, modern society has
removed us from these skills and we need to
re-learn how much fun it can be.
Scrap the idea that you need to be light
to climb, or fit for that matter. Climbing is
suitable for anyone with a will to give it a
try. Not only does climbing offer an all body
workout, it is a great way to meet new people.
The indoor climbing gyms are a welcoming
place to practise in a safe environment, build
your confidence and strength, and learn
from people more experienced.
However, getting outdoors on real rock
is where the excitement starts. Outside of
“Climbing really
helps build
confidence, it’s
great mental
stimulation and
teaches youngsters
how to overcome
their fears.”
– Gareth Jones
the indoor climbing gyms there is a world of
adventure waiting.
Most accessible climbing in New Zealand
is what is called sport climbing, where someone
very experienced has pre-drilled strong
anchor bolts at the top of each climb, making
it far more safe and manageable for novice
climbers. However, it is vital that you always
go out climbing with someone experienced.
Gareth Jones from Raglan Rock is one of
those experienced people, and has made it
his mission over the last 10 years to expand
climbing in Waikato, and to get more people
out enjoying the local environment.
He has been broadening the minds of
local youngers from St Paul’s Collegiate in
Hamilton by taking them on climbing trips.
“Climbing really helps build confidence,
it’s great mental stimulation and teaches
youngsters how to overcome their fears,”
says Gareth. “It’s really awesome showing
the groups I work with that so much fun is
available right here on their doorstep.”
Mathew Hewett, a St Paul’s teacher, is
excited to see the journey the school and
students are on.
“Climbing is offered as an extracurricular
activity at St Paul’s Collegiate. Initially all
the climbing took place at a local climbing
wall. This serviced the school’s needs to a
point but is no real substitute for the great
outdoors and its associated challenges you
can’t beat.
“At the beginning of 2016 St Paul’s ventured
outside, climbing locally, under the
watchful eye of Gareth at Raglan Rock.
“This partnership has carried on into
2017. There are many benefits that St Paul’s
Collegiate have discovered through their
experiences with rock climbing as a sport,”
says Mathew.
“These benefits fit into several aspects
of life including mental, social and physical
wellbeing.
“There are many ways to overcome
the challenges before us while on a climb.
Constant moral support is a vital part of the
INSPO – FITNESS JOURNAL JULY 2017
9

ock climbing experience. The support from
climbing coaches and peers, contribute to
students’ social wellbeing. Climbers learn
to work with others, in order to attain the
success they desire.”
It is evident that rock climbing is having
a profound impact on these students. The
benefits of taking the practice outside has
expanded their ability to deal with the many
challenges of day-to-day life.
Fergus Grant is one student involved with
the programme, and he sees the benefits of
both indoor and outdoor climbing,
“Rain, shine, sleet or snow you can go
indoor rock climbing at any time because it’s
under a roof. The best thing about indoor is
the fact that you can instantly go and climb a
wall knowing exactly what you are climbing:
how hard it is, where to go and people can
clearly assist you from the ground. All these
points are valid and true but as soon as I went
climbing outside for the first time a whole
new world opened up.
“Outdoor climbing is amazing. When you
climb it is like an adventure and you have to
find a path to get to the top. It is much more
liberating outdoors, the only limit is the sky,
and the top of the wall of course.”
For those interested in having a go at
climbing, there are numerous options available.
Contact your local climbing gym for
an initial introduction and taster session to
indoor climbing. Raglan Rock takes groups
of beginners and intermediate climbers
Raglan Rock’s
top three tips for
climbing:
1. Always stay close to the
wall, so gravity works in
your favour. This means you
aren’t fighting against gravity,
making the climb a whole lot
easier.
2. You move with your legs,
not your arms, your arms are
there for balance.
3. Keep moving smoothly,
don’t be rigid.
out in the beautiful Waikato countryside at
various private crags, including Castle Rock
Adventures in Wharepapa South. For more
information on climbing The New Zealand
Alpine Club and The Climber magazine are
great sources of information.
Float Therapy
Making a difference in peoples’ lives
Are you stressed? Are you pregnant? Do you suffer from
chronic pain? Are you looking at away to help recovery
post training?
Float therapy could be just what you need.
- Relaxes the mind and body
- Reduces stress and anxiety
- Reduces muscle tension
- Helps muscle recovery
- Improves circulation
Visit our website and Facebook page for more information
Ring the clinic to book your Float Therapy session now.
reception@lifestylephysio.co.nz
www.lifestylephysio.co.nz
St Andrews: 07 850 5950 Ngaruawahia: 07 824 7799
10 INSPO – FITNESS JOURNAL JULY 2017

Photos by Gareth Jones
For more information on climbing,
visit the following websites:
raglanrock.com
alpineclub.org.nz
climber.co.nz
extremeedgehamilton.co.nz (Hamilton)
extremeedge.co.nz (Auckland)
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INSPO – FITNESS JOURNAL JULY 2017
11

RAGLAN’S
hidden gems
BY MAKI NISHIYAMA
Historically, Raglan has always been a surf
destination in the sense that most people visit the
town in the hopes of catching a wave at one of the
world-famous breaks. These days Raglan seems to
attract people from all walks of life.
Luckily Raglan is a paradise, not only for
surfers, but anyone who enjoys the outdoors
and a good dose of Kiwi adventure.
Step off the beaten track and check out
some of the lesser known experiences that
Raglan has to offer.
Raglan Glow Worms:
Most of us know about the glow worms at
Waitomo but did you know the little old Raglan
has glow worms too? These tiny bioluminescent
maggots glow at night to attract food
and repel predators, among other things.
They’re pretty spectacular to look at and
if you want to catch these shiny little worms
make sure to experience the night time
‘Glowworm Canyon Trip’ through Raglan
activity provider Raglan Rock. Described as
‘the adventure of adventures’ not only will
you be witnessing the beautiful glow worms,
you will also be following an ancient lava
stream and jumping off waterfalls into small
pools of water. If that sounds like a dubious
proposition, fear not as you will be in very
capable hands with your knowledgeable
guide Gareth Jones.
Daylight canyoning:
If you’ve experienced the night time canyoning
trip then there’s really nothing to stop
you from doing the daytime version. Not
only does Raglan Rock owner keep you safe
during these trips, Gareth is pretty knowledgeable
when it comes to the local flora and
fauna too. The bonus of the daytime trip is
that you get to really learn about some of
the local history of the area and maybe even
learn a few plant and animal names.
Kayak to Rock-It:
The outlay of Raglan Harbour is a meandering
series of estuaries and streams that flow
out from the main harbour.
There are heaps to explore in the harbour
on a kayak or SUP, whether it’s paddling over
to the pancake rocks (limestone formations
on the Te Akau side of Raglan Harbour) or
just exploring the estuaries, paddling is a
great way to get among nature and see the
harbour network.
If you’re after a slightly low-key route,
head towards the Marine Parade road bridge
and keep going up Wainui Stream (duck
under the bridge if you have to).
If you keep going upstream, you’ll eventually
find yourself at the back entrance of
one of the local cafes, Rock-It. Grab a coffee
or a meal and paddle back to the main
harbour area.
12 INSPO – FITNESS JOURNAL JULY 2017

Raglan MTB Track:
Raglan has an awesome new mountain
bike track – Te Ara Kakariki, Raglan Ocean
Trails, overlooking Ngarunui Beach. I had to
dust off my old BMX/MTB skills from my
childhood years for this one but the track is
suitable for people of all levels so hit it as fast
or as slow as you want.
The track is one-directional and is 5km
long so can take anywhere from 15minutes
to 40 minutes to complete, based on your
speed. The best place to park is at the carpark
at the very end of Riria Kereopa Memorial
Drive and make your way up to the track
from there. If you need to rent a bike drop
into Cyclery Raglan for a rental and make
sure you ask the owner Dirk about the conditions
of the track (the clay can get pretty
slippery over the wet winter months).
Waicliff culture tours:
While you may have already experienced
Waireinga-Bridal Veil Falls, the guided cultural
tour offered by Waicliff Cultural Tours
– a local tourism business run by tangata
whenua – sheds a completely new light on
one of Raglan’s most visited attractions.
The tour takes just over an hour and is
usually held at dawn. During the tour you
will be introduced to the story of Waireinga,
which is the area’s original name with its own
whakapapa (genealogy). As part of the tour,
your guides will impart knowledge around
Mātauranga Māori, (which encompasses the
Māori way of knowing – and the connectedness
that knowledge has with the environment
out of which it was derived.) and you
will also experience a cultural performance
and historical re-enactment performed by
tangata whenua.
Tattooed Rocks:
This is my favourite Raglan attraction by far:
the mysterious tattooed rocks (previously
found whole but now split) that sits on the
foreshore half way between Manu Bay and
Ngarunui Beach. The rock itself is a large
boulder with visible patterns that have been
carved into the rock.
There have been some fierce controversies
around the rocks’ origins with some claiming
they were carved by Maori to commemorate
a great event or mark a coastal boundary
between tribes and some claiming the rocks
date back beyond Maori occupation and some
even claiming they were markings from an
ancient alien visitor. The tattooed rocks have
intrigued historians for years and to this day
remain quite mysterious.
Ruapuke Beach:
A little off the beaten track, Ruapuke is a bit
of a hidden gem. While it can take around
40 minutes to get there, don’t let the winding
gravel road put you off. You’ll be treated to a
long stretch of raw, uncrowded West Coast
coastline. Also if the swell is small at the points
in Raglan (Manu Bay etc.) you’ll more than
likely find a small wave at Ruapuke depending
on the direction of the swell and wind.
There are two ways to get to Ruapuke.
You can either follow Whaanga Rd, (past
Whale Bay and Indicators) or take the Te
Mata Road turn off before Raglan. Once
there you could pop in and see Penny and
Wayne and go for a wild ride on the beach
with Wildcoast Ruapuke Horse Adventures.
Papanui Point:
A rocky outpost on the Ruapuke coastline.
The point is a wild and rugged cliff that overlooks
the Tasman Sea, providing spectacular
views of Mount Taranaki on a clear day.
Then of course there are the awesome
eateries and shops for those wanting to relax
after an action-filled day. If you plan to spend
a few days (or more) exploring Raglan, there’s
a host of unique accommodation options
available, from tepees and bell tents to train
carriages and silo tanks.
Experience Raglan on horseback
Surf and Turf Horse Riding, offers many unforgettable rides
all located in and around 5km of Raglan township in the
stunning Waikato.
We customise your tour to fit any level of rider, with a range
of locations close to Raglan - the harbour, on the hills around
the Te Uku Wind Farm and on the beach.
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• Beach Rides
• Fun on Horseback
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• Sunset Rides
• Swim with Horses
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M: 0274 352 648 E: petra@raglanhorseriding.co.nz
www.raglanhorseriding.co.nz
INSPO – FITNESS JOURNAL JULY 2017
13

TRY IT
SHANE’S
WAY
Shane Way has a remarkable
story of success, dealing with
depression and anxiety to
becoming an award-winning
personal trainer. He is driven
to share his journey and help
others succeed in reaching
their goals.
The Les Mills personal trainer won
Student of the Year at the 2016 New
Zealand Exercise Awards, as well as
graduating with his degree (where he was
also student speaker) and being awarded
Personal Trainer of the Year and the Stuart
Maclean memorial Award for Contribution
to Wintec.
Shane has recently taken up a position
on the Advisory Board for “Creating Our
Futures”, which is the proposed model of
change for Mental Health and Addiction
services in Waikato.
INSPO Fitness Journal finds out more...
What three things do you wish everyone
knew about the benefits of exercise?
1: The hardest part of exercise is starting
- seriously. For me the hardest part is getting
to the gym. Once I arrive, I’m good to go.
When you get one foot through the door or
take that first step as you start to run, you’ve
done it. It’s really that easy.
2: It hands down improves your mindset.
Exercise isn’t just for guys who want to get
big and muscly, or girls who want to become
small and toned. I have health and wellbeing
goals - not fitness goals. There’s a difference.
I exercise because it makes me happy and
helps me keep my depression at bay. I don’t
have a great body, never have and possibly
never will, but that’s not the goal for me. It
just may be a positive correlation and if so
then great, but for now, I’m happy being
happy. I exercise for my personal physical
and mental wellbeing.
3: Stop thinking everyone else is judging
you at the gym. The honest truth is that it’s
your perception, not everyone else’s agenda.
People aren’t concentrating on what you are
doing or what you look like. The average
gym is full of people who are self-fulfilling -
people who have their own goals, their own
agenda and are concentrating on themselves.
So worry about you, because you are the only
person that matters.
What is your favourite way to add some
instant ‘positive’ into your day?
You have to start the day off right, so
set yourself up for success, not failure. If
you wake up and think “I don’t want to get
up, I don’t want to go to work, it’s cold” etc.
then you are putting yourself in a negative
mindset and will almost definitely carry it
throughout your day. So, to start with - I
love music, and it has so much power and
influence over people, especially if you are
like me and really connect with the lyrics.
So every week I change my alarm clock to
my current favourite song. I then spend 10
minutes on my phone, scrolling through
social media to find some motivation for the
day. I love reading positive posts, or even just
watching a funny video - anything that will
put a smile on my face or make me laugh. I
then play high energy music while getting
ready and driving to work, so that when I
have my first client of the day I’m feeling
happy, energised and can help them develop
the same attitude during their workout. So
figure out what gets you out of bed in the
morning, what makes you smile and laugh,
what makes you feel good - and do it.
How do you like to relax?
Relaxation has been difficult, especially
having severe anxiety. I manage this by trying
to do something every day that “feeds my
soul” and there are several things that help
me do this. First and foremost is exercise.
Now I know some people may say “it’s not
relaxing” but hear me out. It’s a controllable
variable. When my life and emotions feel out
of control, I know I can go to the gym and
14 INSPO – FITNESS JOURNAL JULY 2017

do something that is going to make me feel
in control again. It gives me a way to express
my emotions, whether that’s anger, despair
or happiness. It helps me get those emotions
out, clear my mind, find some clarity and
control myself through logic rather than
emotion. It really is therapeutic and I feel
calm and in control afterwards.
I have lot of hobbies and interests which
also help me relax. I love the outdoors so a
bush walk or running the Hakarimata Summit
(when it reopens) is ideal. I also have two
very good friends in Hamilton that I spend
every Wednesday night with. We sit down
and vent about our week, the ups and downs,
positive and negatives. It’s really like our
own little therapy session and I always leave
feeling so empowered because I’ve been able
to move any weight off my shoulders and
get advice from people who have my best
interests at heart, with no judgement.
What is the best advice you have received?
My business coach, Amy Mclean from
M4 Collective originated as my reception
manager at Les Mills Hamilton. At the time I
didn’t have the best self-esteem. However she
really helped me become a more confident
person. I was always worried about what other
people thought of me, which made me put
a lot of pressure on myself to always impress
others. One of the best pieces of advice I was
ever given and still remind myself of daily
came from Amy during one of my development
sessions. She told me not to worry
about what other people think of me, as not
everyone in my life is going to like me - that
is simply impossible. She said to just keep
being myself and concentrate on the people
who do like me, instead of worrying about
those who don’t. This shifted my mindset
and improved my performance at work and
in all other aspects of my life.
Shane’s tips on taking
a sensible approach to
exercise when struggling
with mental health-related
issues:
Start off small
Depression and anxiety are already overwhelming
so getting into exercise initially can make
this worse. Start off with a small walk around a
local park or something similar, choose a time
of day when you know it won’t be busy so that
you can have your own space and be one with
yourself. Once you can get into a routine, then
you can start to try new things like going for a
run, training with a friend and even going to a
gym or group fitness class.
Find the right fitness centre to fit your
personality
If you join a gym, check it out first and trial
it to see if it is the right fit for you (for now).
There is no point joining a gym if you don’t
feel comfortable – a big part of mental illness
is feeling safe and accepted. Feel free to talk
to someone at the gym, ask them when the
quieter times are and what the overall atmosphere
is like. I prefer a gym where the music
is upbeat, it is colourful, well organised and
the staff are friendly and caring.
Get a personal trainer
Part of depression and anxiety is feeling isolated
and unsupported in life, so avoid this at
the gym. Even though I’m a fitness professional
I have always had a personal trainer
because I need someone to be accountable to
and to push me along. I mostly need someone
to support me, who I can talk to and get some
issues off my chest. Ask around, find a trainer
that you feel comfortable with, ask for someone
who has experience in the mental health
field like me.
Set achievable goals
Don’t go into it thinking you will be fit and
strong overnight. You’re not going to lose 20
kilograms in a month and you’re not going to
have huge muscles next week. If you manage
just a little exercise, like taking the dog for
walk, that’s still something to feel good about.
Be realistic.
If you have a bigger goal in mind, set a
long-term date then work backwards and set
out small achievable steps to help you reach
the big one. For example, if your goal is to run
10 kilometres, set mini goals like running for
five minutes the first week and building up
from there. Most importantly, set yourself up
for success, not failure.
Have a wow factor in every workout
Set yourself a goal each time you exercise that
is achievable but makes you challenge yourself.
This may be running a few seconds faster
or doing a few extra repetitions. It’s amazing
how improving your time or the amount of
times you do something can really boost your
confidence. This is something I incorporate
into all my workouts and my clients’ workouts.
It gives me and the client a sense of accomplishment
– that feeling of winning and it’s the
best feeling you can get.
INSPO – FITNESS JOURNAL JULY 2017
15

Managing
ANXIETY
Mary was standing in the
supermarket one day when
she realised something was
very wrong...
Her heart was pounding, her mouth
was dry as dust, and she just knew everyone
was staring. She put down her
shopping and all but ran out the doors. She
felt better when she was back in her car, but
knew she wouldn’t be shopping for groceries
again any time soon.
Anxiety comes in many guises, from mild
unease to something more crippling which
impacts coping with life on a daily basis.
The Anxiety New Zealand Trust (a
non-profit, registered charity) estimates that
anxiety, panic attacks and phobias impact
one in four New Zealanders every day –
Mary is definitely not alone.
Left untreated, the results can be devastating.
Many different types of anxiety, panic
attacks and phobias exist. Their effects can be
mild or severe.
“We estimate that one in four Kiwis are
experiencing some type of anxiety, panic
attack, obsessive compulsive disorder, phobia
or associated issue right now,” says registered
psychologist Nadine Isler. “It doesn’t matter
who you are. Anxiety, panic attacks, obsessive
compulsive disorders, phobias and associated
issues can affect us at any stage of our lives.
“We treat young children, teenagers and
adults. If you experience anxiety symptoms,
you need to know that you are not defective
or abnormal. Regardless of whether your experience
is mild or severe; what you are experiencing
is very normal and very human.
“Many people ask us how we would even
begin to treat something like Mary’s supermarket
concern. Well, anxiety, panic attacks
and phobias follow very similar emotional,
mental and physical patterns in everyone. So
although your personal experience is unique
to you, effective treatment follows a distinctive
process. Much like breaking your arm - where
you break it and how badly you break it may
be different from anyone else’s experience.
Still, effective recovery for your arm will follow
an internationally researched, tested and proven
technique for your arm to fully recover.”
Some of the anxiety, panic attack and
phobia conditions Anxiety New Zealand
treats on a regular basis include:
Social phobia
This is an extremely common condition.
Someone with social phobia experiences strong
anxiety or panic in social situations. This fear
of severe anxiety or panicking in public might
16 INSPO – FITNESS JOURNAL JULY 2017

cause you to avoid social situations. This could
impact your ability to create or maintain relationships,
seriously eroding your quality of life,
employment and career goals.
Panic disorder
If you have panic disorder you may have
sudden and frequent panic/fear attacks
that can last for several minutes at a time.
The fear of having another one often drives
people to develop all sorts of behaviours they
think will keep the panic at bay.
Agoraphobia
Someone with agoraphobia experiences
anxiety and panic attacks in certain physical
situations like being outside of the home,
travelling on motorways or going to the
supermarket.
“We estimate that
one in four Kiwis are
experiencing some
type of anxiety, panic
attack, obsessive
compulsive disorder,
phobia or associated
issue right now.”
Generalised Anxiety Disorder (GAD)
Generalised Anxiety Disorder (GAD) is
much more than the normal anxiety people
experience day-to-day. It is chronic and
exaggerated worry and tension, even though
nothing seems to provoke it.
If you have this disorder you might find
yourself always anticipating disaster, often
worrying excessively about health, money,
family, or work. Sometimes, though, the
source of the worry is hard to pinpoint.
Simply the thought of getting through the
day provokes anxiety.
Obsessive Compulsive Disorder (OCD)
Someone with OCD experiences unwanted
and repeated thoughts, rituals and
obsessions. Sometimes these are expressed
by doing things like constant hand-washing,
locking and unlocking the door and
consciously focusing on repeating thought
patterns.
Post-Traumatic Stress Disorder (PTSD)
Someone with PTSD can experience repeated
and ongoing anxiety after an experience
that involved either physical harm or the
threat of physical harm.
Eating disorders
An eating disorder can result in a compulsion
to either overeat or undereat. Either way
there can be serious effects on both mental
and physical health.
Trichotillomania
Someone with trichotillomania struggles
with the compulsion to pull their hair out.
At Anxiety New Zealand Trust, the team of
experienced clinicians and psychologists
work to:
• Break down the stigmas and ignorance
around anxiety, panic, depression and
phobic conditions that still exist in New
Zealand today
• Stimulate awareness and education
around clinical treatment that works
• Help as many people as possible to
experience recovery and make the
journey to wellness
• Provide input for ongoing research into the
cause and management of anxiety disorders
“If you or someone you care about is
experiencing anxiety or depression, get in
touch,” says Nadine.
“We’ll answer your questions, and guide
you through the process to getting help.
Reaching out is the first, incredibly important
step. We look forward to talking with
you.”
Anxiety New Zealand Trust offers treatment,
support and education for anxiety,
OCD, phobias and depression. Call the free
national 24-hour helpline on 0800 ANXIETY
(0800 269 4389) or visit anxiety.org.nz for
more information.
Anxiety and depression are more prevalent than drug use,
ADHD, or any other mental health problem. Estimates are 1 in 5
(20%) population experience significant emotional distress – from
very young children to the elderly.
Jenny Bell Oranga specialises in giving resilience and peace back
to worried kids and adults. We do this by specifically teaching skills
and strategies that empower you to be Socially and Emotionally
Resilient.
We do this by using the Internationally
Renowned FRIENDS programs
þ Four developmentally appropriate programs ranging from ages 4
years – 104 years
þ Evidence-Based and well researched
þ Endorsed by the World Health Organisation
þ Cognitive Behaviour Theory
þ Strategies for anxiety and stress prevention
þ Strategies for resilience building
For TERM THREE programs
contact us now at:
www.jennybell.co.nz
Email: jenny@jennybell.co.nz
Phone: 027 245 2749
INSPO – FITNESS JOURNAL JULY 2017
17

TOP FIVE
EXERCISES
TO MASTER
DON’T
BY KRISTINA DRILLER
If you’re new to strength training or working out,
you may have wondered if you’re performing your
exercises correctly.
DO
It’s definitely recommended to have an exercise
professional demonstrate exercises,
then carefully watch your technique and
provide you with feedback on what to correct
and adjust.
Once you know how to perform an
exercise correctly with proper technique,
it’ll allow you to strengthen the muscle/s you
want to focus on and not the muscles you
don’t, to be capable of progressing faster and
prevent injury to joints and ligaments.
The following are my top five exercises to
master and get down pat.
DON’T
LAT PULLDOWNS
Commonly performed seated, but can also
be performed standing or kneeling.
This exercise should be performed with
the sternum/chest lifted, a straight back
with a small curve in the lower back and the
abdominals engaged.
Keep your feet flat on the floor, depending
on the weight being lifted you may
choose to use the knee pad to avoid your
body being lifted by the resistance attached
to the bar.
DO
Place your hands wider than shoulder-width
apart on the bar, pull the bar
- leading with your elbows - toward your
collarbone and try to touch it with the bar.
Common errors to watch out for are
over-arching the lower back (not engaging
the core by doing this), rounding and hunching
the shoulders and pulling the bar toward
the chest/upper abdominal or into the lap.
Pulling the bar in a direction lower than
your collarbone places pressure on the anterior
shoulder joint, which is not ideal for the
longevity of your shoulders.
Variations to try with the lat pulldown
include hands narrow/medium and wide
grip on the bar with the hands grasping the
bar facing up and down.
SIT-UPS
These are commonly performed and in years
gone by have been thought to be a pillar of
most exercise programmes.
Sit-ups however, can contribute to lower
back pain and the main reason for this is that
the abdominals work through the first phase
of the movement and the last phase is completed
predominantly by the hip flexors.
If sit-ups are overdone, the hip flexors will
shorten and can contribute to an increased
pelvic anterior tilt.
In addition, if sit-ups are performed in
high volumes the abdominals will fatigue at
a point and the lower back muscles will work
to try and complete the movement.
An alternative exercise would be doing
half the movement and performing a
crunch, keep the neck still throughout and
place the hands across the chest.
If you place your hands behind your
head, simply touch the outside of your ear
instead to avoid pulling on the head and
straining your neck.
BENT OVER ROWS
These can be performed in a number of
ways, however in this instance we will discuss
using a bench.
This exercise should be performed with
one hand leaning on a bench, keeping the
back straight with a small curve in the lower
back and knees slightly bent.
DON’T
DO
DO
18 INSPO – FITNESS JOURNAL JULY 2017

DON’T
DO
Engage the shoulder and chest muscles of
the arm on the bench to ensure the shoulder
isn’t collapsed.
Keep the head and neck in line with the
spine and keep both shoulders level. Pull
the elbow to the sky and slightly toward the
spine, pulling with the back and shoulder
muscles.
The common error seen is when the hand
ends up near the shoulder and the elbow is
too far away from the trunk. This results in
the bicep doing most of the work rather than
the back muscles.
To avoid this happening keep your hand
below your elbow as you lift and drive with
your back muscles, keeping your elbow close
to your trunk.
BICEP CURLS
These are performed by tucking the elbows
into your sides and anchoring them in place
before bending the elbows and squeezing
the biceps until your hands come up to the
shoulder.
Perform each repetition without momentum.
Watch out for the elbow creeping
forward during each repetition, this results
in the anterior deltoid assisting the weight to
move rather than isolating the biceps.
THE SQUAT
Finishing off the top five exercises to get
right is the squat. Squats are a brilliant exercise,
they can be performed anywhere with
as little or as much equipment as you want.
Once mastered you can build lower body
and core strength by doing back squats or
incorporate balance by performing on a bosu
while also performing a shoulder press, there
are so many variations to choose from.
I will list the basics here, but if you have
any questions ask your fitness professional or
exercise physiologist to check your technique.
Begin by sitting on a bench, place your
feet firmly on the floor, shoulder-width apart
and keep your knees pointing over your
second toe.
Keep your big toe firmly on the floor as
it’s important for your balance and power,
then place the majority of your weight into
your heels as you lean your trunk forward
shifting your body weight into your feet from
the bench and move to a standing position,
ensure you straighten the knees and hips at
the top.
Engage your abdominal muscles throughout
the movement. As you lower back to the
seat keep your trunk upright and bend at
the knees as you lower to the bench again,
make sure you don’t flop back onto the seat,
but control your descent and slowly sit back
down.
Things to avoid include lifting the heels
and toes off the floor, over arching the lower
back and rounding out the upper back.
DON’T
DO
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INSPO – FITNESS JOURNAL JULY 2017
19

Just
breathe
BY JOHN APPEL
This month I’ve decided to take
some advice from yoga-trained
physiotherapist Therese Hogan on
how to breathe.
I
often teach this breathing technique to my
clients when they are stuck in a pain cycle
(detailed instructions are at the end of this
article).
Although modern life provides many
exciting opportunities, with access to the
world at your fingertips like never before,
it also drains you of the energy and vitality
you need to enjoy the things you love. I’m
sure you’re not alone in feeling that you
can’t even catch your breath in life (let along
knowing how to actually breathe fully).
Among the million things to do in a day,
it seems impossible to find the time or energy
to look after yourself … and so the cycle
goes on as you get increasingly run down and
exhausted and increasingly unhappy. You are
not alone.
“I’m sure you are not alone in feeling that
you can’t even catch your breath in life…”
Chronic stress is one of the leading
causes of illness in modern society. Most of
us know of the link between stress and major
health problems like high blood pressure,
heart disease, diabetes and autoimmune
diseases. But did you know that modern
research finds that long-term stress also
leads to poor digestion, insomnia, reproductive
problems, lower libido, skin problems,
delayed healing, poor memory and weight
problems?
While it’s normal to experience stress in
life, the real problem is the constant worrying
over things like money, relationships,
work, the economy and the latest news. The
non-stop release of stress hormones like
adrenalin and cortisol has the cumulative
effect of damaging the body and interrupting
peace of mind.
You probably know the feelings - the tight
shoulders as the deadline looms, the butterflies
before you have to meet that person,
forgetting that vital task while you’re doing
ten things at once, the chocolate cravings
that hit after that big job’s done.
And then of course the next deadline
comes in, the next job on the list, the next
uncomfortable encounter...it just doesn’t
stop. Chances are that you already know that
things have got to change.
You might have even had a time in the
past when you managed to stay balanced
in the face of stress. But those things have
fallen by the wayside or worse still the things
“While it’s normal to
experience stress in
life, the real problem
is the constant
worrying over
things like money,
relationships, work,
the economy and the
latest news.”
that used to help have become more of a
problem.
“It’s time to change!”
As a manual therapist I know that we
can only get so far in working with the body
alone to reverse the damage. Similarly, we
have seen that looking at the emotional side
alone is also not solely the answer.
We know for there to be permanent and
effective change, that we need to get the
20 INSPO – FITNESS JOURNAL JULY 2017

mind and body working together. I see this
day in and day out with the thousands of
clients I’ve worked with over the years - and
to be honest, we see it in ourselves from
time-to-time as human beings as well…
“We know that for there to be permanent
and effective change, we need to get the
mind and body working together.”
Yoga addresses stress with postures,
breathing and relaxation techniques which
naturally restore hormonal balance, boost
your relaxation response, and help you to
“We know that
for there to be
permanent and
effective change,
we need to get the
mind and body
working together.”
detach from stressful situations.
It gives you powerful CUSTOMER: tools EBBETT to build WAIKATO resilience
LTD T_A E PROOF TIME 20/06/2017 9:36:20 a.m.
and tolerance for stressful situations.
REP ID: 12B LAST RUN: 06/21/17
You might even be surprised at how the benefits
SIZE: 1/2 PG HZ
flow on into your work day and other relaxed laying on your back or even seated
aspects of life.
upright.
OK, so breathing technique 101. I find
At its most basic form, this exercise is a
this is best done at the end of the day, when breathing exercise, to a set rhythm. Breath
the kids are in bed, lunches are ready for tomorrow
in and out through the nose at all times. Try
and you need to wind down, getting to match your full inhalation with the end of
your body into the rest and restore state that the count. And your full exhalation with the
is vital for having a good night’s sleep.
end of the count.
I like to do this routine on either my Obie Start by breathing in slowly and evenly as
roller or my Oov because laying on either you count to 5, then breathe out slowly and
of these posture devices allows me to fully evenly as you count to 5, increase to 6, 7, 8,
engage my diaphragm and not use my chest
and shoulders to inhale.
Engaging the diaphragm and releasing
poor posture at the same time helps to
disengage the vagus nerve, allowing the body
to sink deeper in a state of rest and restore.
Alternatively position yourself comfortably
10687209AA
9 and 10. Repeat at 10 and go back down, 9,
8, 7, 6, 5.
In the beginning you may find it difficult
to inhale and exhale evenly for a number
higher than 5 for example, but persevere.
With practised rest and restoration at the end
of your day you will notice an improvement
in your inhalations and exhalations, and
then enjoy the benefits of restorative rest as
this simple exercise brings a much needed
balance back into your life.
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.advancewellness.nz
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INSPO – FITNESS JOURNAL JULY 2017
21

Finding your flow on
THE SNOW
YOGA FOR ATHLETES BY SARAH MACDONALD
Yoga can build strength, focus
and balance to help you have
fun on the slopes.
When you are hitting the slopes for
skiing or snowboarding you need
your mind and body primed and
working together. A smooth run requires fast
mental processing, split second judgements,
and single-pointed concentration. The body
needs to be mobile, strong and balanced.
Yoga brings mind and body together
through breathing, mental focus and poses
(asana), and can enhance your whole snow
sports experience. When mind, breath and
body all work as one without distraction,
we can enter the state known as flow. Time
seems to slow down, we find an ease and
rhythm to our movements, and we are completely
in the zone.
Below are five yoga poses that you can
use to develop focus, leg and core strength,
balance and mobility. Add in some focused
breathing, meditation or visualisation and
this short routine can help you find your own
flow on the snow. Hold each of these poses
for 30 seconds or more.
1. Mountain pose - Tadasana
In mountain pose first look for the connection
of your feet to the ground. Build
up through the body for a balanced stance,
running your awareness up through the
legs, hips, core, spine, shoulders, arms, neck
and head. Find a sense of ease, strength and
balance while focusing on a full, soft breath.
This will help you build body awareness and
focus.
2. Chair pose - Utkatasana
From mountain pose, squat low into the ankles
and knees, lowering the hips and raising
the arms long overhead. Draw the core in,
and the spine long. Move the shoulder blades
down, away from the ears. Work strength
through the legs and stretch through the
upper body. This pose builds strength in the
glutes, upper legs and back, and stretches the
calf muscles.
3. Half Chair pose
This pose adds a component of balance and
a hip opener to chair pose. Lift your right
3
1 2
leg, and cross your ankle over your left knee.
Dorsiflex your foot (press through the heel
and pull your toes towards the shin). Open
your right knee out to the side.
The legs take a shape similar to a figure
four. Then bend into your standing leg
further, as in chair pose. Work to keep the
standing knee moving directly out over the
toes. You can have your hands on your hips,
or take the palms together in front of your
chest.
This pose works more strength in your
standing leg, while opening the opposite hip.
It will help stabilise the ankles and knees,
and develop your balance, core strength, and
concentration. Keep focused on a long, full
breath in and out. Hold for 30 seconds, then
change sides.
22 INSPO – FITNESS JOURNAL JULY 2017

4
4. Warrior 3 pose – Virabhadrasana III
This pose, also known as Superman pose,
will develop your leg strength, balance, core
control and mental focus, as well as stretching
the back of the legs.
Stand with one foot forwards and gradually
take your weight over this leg. Don’t lock
out your standing leg, but keep a little bit of
play in the ankle and knee as you work on
the balance.
Keep a strong focus on your alignment.
Try to keep your eyes, chest, hips and back
toes all pointing to the floor, not rolling up
to one side.
Options for your arms include keeping
your hands on your hips, taking your arms
out like aeroplane wings, or extending them
out over your head.
Once in position, work on extending long
right through the core and centre of the
body. Press out through the back heel (toes
pointing down), and grow long through the
spine to the crown of your head.
5. Revolved triangle pose – Parivrtta
Trikonasana
This challenging pose will work strength
and flexibility through the whole of the legs.
It works the core, torso, chest, spine and
shoulders too.
From standing at the front of your mat,
step your left leg well back to a wide stance.
Your front toes are pointing straight ahead,
your back heel turned out to a comfortable
angle (around 45-60 degrees). Use your
hands on your hips as a guide to square the
pelvis and torso to the front of the mat.
Bring your left arm forward and place
the hand low on the right leg. Lower the left
shoulder to bring a twist into the spine. Use
your right hand on your right hip to keep
this leg from swaying out to the right. Try
and keep this hip in line with the front toes.
Lengthen the spine over your front leg,
using your core, obliques and back muscles.
Anchor both feet down strongly as you
deepen into the twist. Continue to lengthen
through the pose as you extend the right arm
directly up. Gaze down to begin with. As you
progress, gradually turn the head sideways,
then upwards.
5
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
23

AUCKLAND YOGI
offers help as social
media addiction spirals
Mindfulness, meditation
and yoga are the new
weapons against a rising
tide of anxiety brought on by
excessive social media use.
Auckland yogi Erin O’Hara is finding
that constant exposure to other
people’s highlight reels on Facebook
and Instagram is causing real damage, creating
unrealistic expectations that we live a
picture-perfect life.
Research shows the more time we spend
on social media platforms, the worse we feel
about ourselves.
“The impact of social media can really
affect people’s moods and self-esteem, as
they connect to only the best 10 percent of
people’s lives,” says Erin.
“Yoga and meditation is powerful to
counterbalance this, to get out of comparing
yourself with others and bring you back to a
place of connection to yourself,” she says.
Rising daily at 4.30am for a two-hour
meditation session, Erin says the practise is
hugely beneficial, even for those who can
only commit a fraction of the time.
“It allows you to move beyond just the
physical world and come to the neutral
mind. Meditation rebalances the mind, helping
to de-clutter the thoughts and stabilise
mood through the impact of meditation on
neurotransmitters in the brain.”
Working out of her Golden Yogi Studio
in Takapuna, Erin says she often tells clients
to stay off social media (for a time) as the first
step to improving mental health.
Time spent on social media is constantly
increasing; teens now spend up to nine hours
a day on social platforms, while 30 percent
of all time spent online is now allocated to
social media interaction.
“When discussing with clients, particularly
with eating disorders, I suggest they avoid
using social media while they are working on
recovery.
“Often clients with eating disorders are
obsessive compulsive and can sometimes
spend hours every day comparing themselves
with others online which builds a false
sense of the world.”
Meditation helps to break through
addictive personality traits by re-balancing
the brain.
“There is an amazing meditation that is
known to break through addictions, insecurities,
and neurotic behaviour patterns.”
Recent scientific studies show yoga and
meditation help relieve our subjective levels
of anxiety and depression, improving attention,
concentration and overall psychological
wellbeing.
For more information on Erin O’Hara,
go to goldenyogi.co.nz
24 INSPO – FITNESS JOURNAL JULY 2017

Happy body –
HAPPY LIFE
When it comes to encouraging and supporting
women to feel confident and happy in their skin,
Hamilton’s Sonja Gardiner is absolutely passionate
about helping people achieve success.
The vibrant nutritionist’s passion for
good health and wellness began from
a young age in South Africa, where she
was born.
“Struggling with my own childhood
challenges, I started to question what I could
do – or eat – to feel better,” she says.
“I was an anxious child and I figured
there must be something I could do to help
myself feel better. Despite growing up in an
era where mums would whip their children
off to the doctor with even the smallest of
sniffles, I was born with the innate belief
that food is medicine.
“So I went to the library (no Dr Google in
those days) where I worked out that I needed
more B vitamins and exercise. I began to eat
plenty B vitamin-laden foods and focused on
getting plenty of fresh air and exercise. And
all this did exactly what I thought it would do
… I started to feel better.”
From then, Sonja’s belief that food is
medicine and her interest around that became
a passion.
“I went on to nurture my awareness and
appreciation for these natural, nutritious
building blocks of life. I was always reading,
learning, curious.”
It wasn’t until after her first baby was born
in 2013 that Sonja decided to fully embrace
what had become her purpose in life: ‘to help
other women enjoy the radiant good health
that I had come to understand and revel in’.
Sonja left her career in human resources
and went back to school.
“During my studies, and subsequently
working with clients, I came to a deeper
understanding of how modern living and our
tendency to take a symptom-only approach
was robbing women of wellbeing and joyful
living.
“In the arena of weight loss, I saw countless
women who were tired and frustrated
with the lack of sustainable results. The
narrow, calorie-focused approach that is
often taken when trying to lose weight was
failing many women, and so I became deeply
passionate about helping them secure longterm
results.”
Now a registered clinical nutritionist,
Sonja’s early focus hasn’t wavered and her
driving passion is to help women achieve
sustainable weight loss through a whole-
“Statistics say only
10 percent of people
who lose weight using
the traditional calorie
equation, keep it off. I
help women step off the
weight loss roundabout
and achieve lasting
results.”
body approach.
“Statistics say only 10 percent of people
who lose weight using the traditional calorie
equation, keep it off. I help women step off
the weight loss roundabout and achieve
lasting results.”
Sonja’s online programme, ‘The Summer
Body Challenge’ launched in October 2016
as a shortened version of her flagship Reset
programme, a three-month one-to-one programme
focused on sustainable weight loss.
“It was one of the most rewarding and fun
things I’d ever done in my business. The support
and sisterhood I witnessed in the private
Facebook group left me inspired. I knew I
wanted to hold space like this for women on
an ongoing basis.”
Sonja went on to run another two rounds
of the Summer Body Challenge, before
committing to launch The HappyBody Club;
an online membership site.
As a busy working mum of two, Sonja
knows how hard it can be to prioritise health.
She understands how confusing the overwhelming
amount of information available
can be, and that working one-on-one with
a nutritionist is not accessible for many
people. The HappyBody Club allows her to
reach more women with a healthy philosophy
that they will be excited to live by, not
enslaved by.
Sonja wanted to put everything she knows
about gaining and sustaining a Happy Body
at New Zealand women’s fingertips. She has
spent the last six months sourcing and creat-
>WIN
Sonja Gardiner
ing the various elements of the club as well as
building the back end where she will be able
to deliver content to members on a regular
basis. But, for her, one of the most important
aspects of the HappyBody Club is the private
Facebook group.
“Community is how we women get things
done. Surrounding yourself with positive,
encouraging people is the difference between
sustainable, successful weight loss and that
sinking feeling as yet another diet or exercise
plan lets you down.”
Enter to win one of TWO 12-month
memberships to Sonja Gardiner’s
HappyBody Club.
The HappyBody Club is a
membership site where you have
access to meal plans, exclusive
recipes released weekly, exercise
support, eBooks and resources, a
private Facebook forum filled with
tips and inspiration, as well as deals
from health providers around the
country. Each month has a distinct
theme, which also comes with a live
webinar and Q&A session with Sonja.
Two lucky INSPO Fitness Journal
readers will each win a 12-month
membership to the HappyBody
Club. To enter, email your name and
contact details, with HappyBody to
win@fitnessjournal.co.nz or enter
online at inspo.co.nz
Entries close on July 31, 2017
25

FIT FOR
WORK?
Last month, Storey Sport was given
the honour of running the Fitness
Challenge as part of the highly
successful and entertaining Rural
Bachelor of the Year competition at
NZ Agricultural Fieldays.
This has prompted me to follow up last
month’s article on men’s health, by
highlighting the health (or not) of men
of the farming kind.
Pre-screening the medical and injury
history of the contestants confirmed some of
the common health issues surrounding what
has long been perceived as one of the most
active and physical jobs in this country. And
one quick trip down the ‘I’ road at Fieldays
past all the bikes, utes and ATVs would serve
as further proof that the truth about the
physicality of farming is contrary to the
perception.
I had the pleasure of talking with some
old hands during the course of research,
who gladly told me that on a mountainous
farm in the old days, Shank’s pony was the
only form of transport that was entirely
effective. And as there was usually a cumbersome
amount of gear involved, this included
several trips back to the shed, so the physical
exertion level was at the top end.
In 2017 though, with the aid of a quad
bike, a cell phone and automatic milking
stations, the amount of actual ‘get your ticker
going’ stuff and trips back and forth from the
shed is by contrast limited. Throw in electric
gate openers so you don’t even have to leave
the quad bike and it makes for a concerning
picture.
This could theoretically be compared
with life in the city, a car, a sit-down office
job, and email taking the place of what
was in the past walking to work, physical
labour-based jobs, and memos that had to
be hand delivered to the adjoining office.
Office workers are often highlighted as
needing to negate this reduction in activity
through regular exercise and good nutrition,
though it would be hard to argue against
a similar light needing to be shone on
farming.
Dairy farmer health was a subject quite
literally close to the heart of Hauraki Plains
cardiac arrest survivor Ian Handcock when
he chose the topic for his Kellogg scholarship
study in 2014.
Rural bachelors Gordon Mill and Matthew McAtamney
As an ex-dairy farmer and a farm adviser
in constant contact with farmers he had seen
and experienced the effect poor lifestyle
choices, lack of exercise and constant stress
levels can have on farmers’ health.
“We have also witnessed a change in rural
communities that has impacted on farmers’
ability to stay fit, alongside the changes on
farm, with greater automation and mechanisation
that means they are also not getting
the physical challenges on the job any more
either,” he said.
His study involved analysing key health
data from 1400 dairy farmers and highlighted
the high level of cardiovascular risk the
job presents.
Eighty percent of males (and 60 percent
of females) in the study had body mass
index (BMI) levels greater than 25, which is
borderline and almost a third of the male
farmers (and 20 percent of the female farmers)
exceeded a BMI of 30 which is classified
as obese.
Additionally, the study found that 61
percent of farmers felt that despite the more
sedentary nature of the job, they were concerned
about their ability to keep up with the
physical demands of the business. (Which
should by rights bring on a lightbulb moment
that fitness work away from the farm is
needed to do the job, let alone change body
composition).
Organisations like Farmstrong (farmstrong.co.nz)
are doing an amazing job of
highlighting mental and physical health issues
around farming, supply loads of resources
online, and push for annual check-ups.
An annual physical (do it on your birthday
so you remember) should include blood
pressure, cholesterol, prostate health, blood
sugars and waist to height ratio (your waist
measurement should be under half your
height whoever you are).
Track the numbers and get an awareness
of how health markers might be changing
over time to take responsibility for your own
health. Just to support this, Handcock’s study
showed two-thirds of the farmers had higher
than recommended cholesterol levels, and
half returned blood pressure results regarded
as moderately high to high.
The elephant in the room question for
the modern age is where do we draw the line
between increased efficiency in the workplace,
and the labour savers actually causing
disease through promoting inactivity?
Maybe look seriously at the processes
around the farm and consider if they are actually
creating efficiency, or is this outweighed
by the consequent damage to health. At the
least consider taking up a regular sport or
fitness training session, decreasing the beer
and getting off the bike a bit more.
And the farmer who won the Fitness
challenge at the Rural Bachelor Fieldays was
Matthew McAtamney of Fairlie who coincidentally
won the overall gumboot trophy -
and was the one who regularly plays hockey
as well as running the farm. Proof enough I
reckon.
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
26 INSPO – FITNESS JOURNAL JULY 2017

Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 A
Matthew Dunham
CHEERS TO OUR CHAMPS
Robbie Manson
NZ ROWERS CONTINUE TO IMPRESS ON WORLD STAGE
New Zealand rowers have long been a
force to be reckoned with and continued
their dominance at the recent World Rowing
Cup II in Poznan, Poland.
Lightweight single sculler Jackie Kiddle
collected New Zealand’s first gold medal.
It was the under-23 world champion’s first
world cup, and she was competing in the
event in place of injured two-time world
champion Zoe McBride, her lightweight
double sculls crewmate.
The New Zealand elite rowing team,
competing in their first international event
of the 2017 season, blazed to success,
taking six medals – five gold and one silver
– as well as two new world best times and
one world cup best time.
New Zealand’s gold medal haul came
from the men’s single sculls, the women’s
pair, the men’s and women’s double sculls
and the women’s eight, while the men’s
eight took home silver.
The results rocketed the team to the
top of the medal chart and the world cup
points leader board.
On the final day of racing Grace
Prendergast and Kerri Gowler scored not
only the first medal for New Zealand in the
women’s pair but also a new world best
time.
Robbie Manson came into the men’s
single sculls A final as the fastest qualifier
and proved himself to be the new man to
watch with a masterclass win and a new
world best time.
Competing in the single sculls event at
world cup level for the first time, Robbie
was a newcomer in a final stacked with
the likes of world champion and Olympic
silver medallist Damir Martin, Olympic
champion Nico Stahlberg, under-23 world
champion Tim Ole Naske and Olympic
finalist Angel Fournier Rodriguez. However
Robbie powered away to an untouchable
lead and crossed the line to collect a gold
medal with new world best time of 6:30.74,
an incredible three seconds faster than the
previous record set by Mahe Drysdale.
Olivia Loe and Brooke Donoghue
won women’s double sculls gold in a fine
display of sculling. The New Zealanders
crossed the line in a scorching 6:39.13, giving
them the gold medal as well as a new
world cup best time, just two seconds shy
of the world best time.
In the men’s double sculls Olympians
John Storey and Chris Harris executed a
spectacular race to earn the gold medal.
The women’s eight of Ruby Tew, Ashlee
Rowe, Georgia Perry, Kelsey Bevan, Kelsi
Walters, Rebecca Scown, Lucy Spoors,
Emma Dyke and cox Sam Bosworth were
the fastest of the big boats in yesterday’s
exhibition race, and proved themselves
once again to win gold.
Photos by STEVE MCARTHUR/ROWINGNZ.
Olivia Loe and Brooke Donoghue
John Storey and Chris Harris
Jackie Kiddle
Olivia Loe and INSPO Brooke – Donoghue
FITNESS JOURNAL JULY 2017
27

AT
HOME...
with
Sarah Ulmer
The original golden girl of
cycling, these days Sarah
Ulmer is still involved in
helping promote the sport –
more often than not spotted
cycling around Cambridge
with her young family.
As the first New Zealander to win an
Olympic cycling gold medal, she has
always been renowned for her humble
and approachable attitude – and nothing
has changed. INSPO Fitness Journal catches
up with Sarah to find out about life at home...
What’s the favourite thing about your home?
Our backyard. There are a couple of cracker
big trees, it’s relatively private with a gate in
the fence to the ‘good bugger’ neighbours.
Where is your go to ‘restful’ space and why?
Out of the house and walking the mutt (our
kids are pretty loud).
What is your favourite kitchen gadget and
why? Our house/kitchen is pretty small so I
tend not to accumulate gadgets. Having said
that, we do have a coffee machine which is
probably my fave gadget – especially when
someone else is operating it and delivers me
the finished product.
What ingredients are always in your fridge/
pantry? Olive oil, cheese, some form of beef
and Whittaker’s chocolate, also garlic.
What’s your Sunday morning breakfast routine?
An exorbitant pile of pancakes. This is
non-negotiable.
What’s do you love about living in Cambridge?
Cambridge is full of good people
keen to do great things in the community.
And I love that we can ride our bikes or walk
to most places we want to go – often for a
wine at one of the awesome locals in town.
What’s your favourite space/activity for family
time? Cycling. Walking the pooch on crazy
rainy days. Beach-time. Card games…
Do you have any unusual or special collections?
Again, with a relatively small house
I’m usually culling, rather than accumulating.
However, I do have an inordinate number
of French text-books that I’m committing to
use – one day.
What is your favourite interior colour/design
element and why? Pretty much what was
on the walls in the house when we bought
it. Or what the kids added to it when they
were little. I’m not even sure what a design
element is?
What is your favourite/most special piece of
art in your home and why? Whatever latest
masterpiece the six and/or seven-year-old
has whipped up and bluetacked onto the
walls. Equally, see Best Gift Received….
What are your favourite local hangout spots?
Literally any one of the bars/restaurants in
town. We are so lucky here in Cambridge
now with the line-up we have that caters to
everything from a quiet pinot, to a raucous
beer, family pizza or cocktail. It’s awesome
and just makes you want to dine out more!
What music helps you relax/get invigorated?
Country music. #sadbuttrue.
Best gift you’ve ever received? A friend did
a painting for me for my birthday ages ago –
and it’s in French, to effectively say “why do
tomorrow what you can do today”… I love it.
What’s your favourite board game and why?
We are currently on a massive card-playing
spree here at home. Or 500 with mates.
Though I reckon we’re just a couple of years
away from some epic family 500 battles.
What’s your favourite country to visit and
why? Apart from anywhere in New Zealand
which is numero uno for sure, France. I love
it. The landscape, the culture, the language,
the food – it’s all stunning.
How do you relax? Pooch walking, going for a
jog with a mate, lazy bike ride – it used to be
a wee hit of golf, though that hasn’t happened
since les enfants! Equally a lazy wine
would do the trick.
What is a sport you wish you could play more
and why? I wouldn’t mind being a better
golfer. There’s just something about a leisurely
cruise around a golf course with some
good buggers. That really is good fun.
What would you love more time for? Learning
French. Though to be fair – I could
probably make more time.
28 INSPO – FITNESS JOURNAL JULY 2017

BOOK
CORNER
Take some time out to enjoy
some of the latest reads.
Whether you’re looking to
be inspired, entertained or
challenged, check out some of
our fave reads below.
Extreme You –
Step Up, Stand
Out. Kick Ass.
Repeat.
By Sarah Robb
O’Hagan
Hachette.co.nz
The title says it all.
Author Sarah Robb
O’Hagan is undoubtedly
a powerhouse;
her career success including global brands like
Nike, Virgin Atlantic and Gatorade. However
just as importantly are the challenges, hardships
and repeated failures endured along
the way. Learning to spin off failure and rise
above the hurdles is just part of her story.
Whether you’re striving to excel academically,
in the sporting arena, world of business
or creatively, Extreme You offers a packed
toolbox to help you soar. The New Zealand
superwoman also reveals that there’s more
to success than just the outward indicators
– true success is being the boldest version of
yourself and reaching your true potential –
by following your own path.
The joy of this book is that it encourages
you to embrace every aspect of yourself and
to realise that ‘perfection’ is not the definition
of success.
Unprecedented:
The Masters and Me
By Tiger Woods
with Lorne
Rubenstein
Littlebrown.co.uk
The Tiger Woods
journey was the ultimate
meteoric rise to
fame. From his first
hole-in-one aged six, by the age of 21 Tiger
was already one of the world’s most impressive
professional athletes, stunning the golf
world with his historic win of the Masters
Tournament by 12 shots – the widest margin
of victory in the tournament’s history.
Twenty years later, Tiger Woods shares
his memories of that tournament and of the
game, looks at how golf has changed over
two decades and shares insights into his life
and career.
While Tiger’s sporting achievements were
overshadowed for some time by salacious
reports around his private life, this book is
a reminder of his career and his sporting
journey. Even if golf isn’t your chosen sport,
it’s still a fascinating read, offering an insight
into the man and his mind.
Be A Unicorn &
Live Life on the
bright side
BY Sarah Ford
Hachette.co.nz
Not every book has
to be educational, informative
or thought
provoking. Some are
pure fun – and Be A
Unicorn is just that. Bright and vibrant, this
pocket sized book features adorable illustrations
of unicorns, each one with a funny
quote - ideal for brightening up your day.
Grab a few copies and spread a little unicorn
glitter among your friends or someone you
think needs cheering up.
Jazz Unlimited
Dance studio rocks!
Hamilton’s premier dance school offering specialist training in
RAD Ballet, NZAMD Jazz, Contemporary and Hip Hop.
Offering classes from
Pre-School to Adults. Enrollments taken year round.
At Limelight Dance Academy we hope to create and nurture a
love of dance and help to develop healthy, happy,
well rounded individuals.
American Jazz, American Tap, Classical Ballet, Hip Hop,
Contemporary. Also Singing and Acting Classes. Ages: 3 years to
adult.
We have moved to a brand new, custom-built, 4-studio complex
with sprung floors, commercial air con, ventilation system, walllength
mirrors, & free parking. We have been in Hamilton for over
25 years. Weekend classes are available. Class sizes are limited to
ensure effective learning. Fees are paid by the term. You are welcome
to visit us at
188 Kent St, Frankton (Norton Road end)
Learn to dance in a caring, inclusive studio culture. We have
excellent teaching and exam results, and fabulous Shows. Our
syllabi are internationally recognised, and teaching standards are
moderated by external examiners.
Enrol now for Term 3. Spaces may be limited. Preschool fees are
$60.00 per term, or $50.00 if paid before the term begins. Please
contact us for other fees.
We teach partner dance too – Ballroom, Latin, Salsa, Argentine
Tango, Latin Rock . We also specialise in wedding dance tuition.
For more information please contact Kerry Mills
phone 855 3021 | mobile 021 2343930
admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz
jazzunlimited@xtra.co.nz | (07) 838 0096
www.jazzunlimited.co.nz
INSPO – FITNESS JOURNAL JULY 2017
29

AGEING
WELL
It starts earlier
than you think.
Especially for
women.
“Move over Jane
Fonda. We loved
you when you
arrived with ‘the
burn’, but now that
we are ageing,
it’s a new type
of exercise that
matters. Leave the
‘go-hard, go-home’
cardio mantra to
the younger agegroups.”
Waikato University health
and behaviour doctoral
candidate Wendy Sweet says
today’s ageing population,
especially in the developed
world, have many advantages
over previous generations
– not least the research into
ways to stave off age-related
conditions.
Wendy recently presented her own
research on women’s healthy
ageing at the World Congress in
Active Ageing in Melbourne.
She also had time to listen to world
experts presenting their research on ‘ageing
well’. Ever since Sir Peter Gluckman put
‘ageing well’ on the government’s research
agenda, never before has there been so
much interest in how we are ageing. But
there’s a reason for this. With the last of the
‘Baby-boomers’ heading into retirement
over the next decade (those currently aged
between 52-65 years), much hand-wringing
goes on about the health of this cohort, for
they are the ‘next generation’ of older persons.
Freshly returned from the World Congress
in Active Ageing, in Melbourne, Wendy
says the latest global research, studied and
sifted by the UN’s World Health Organisation
(WHO) under the guidance of Dr John Beard,
points to the over-riding message that midlife
health is far more important and starts
earlier than previously thought.
Until now, much of the emphasis in
health improvement strategies has been
put on the younger ages. “While this is
good news for them, a similar message
needs to be directed at the middle aged
and older – mostly the current baby
Boomers,” says Wendy.
“The most important message for those
aged between 45 and 65 now, is that the
decline into an unhealthy old age starts at
the half-way mark of a country’s average
population life-span. In New Zealand,
that means an age halfway to the average
lifetime of 82-84 years. In other words, the
path to age-related health changes starts in
the early 40s.”
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30 INSPO – FITNESS JOURNAL JULY 2017

All of this is doubly true for women,
whose hormonal changes bring an additional
set of changes and challenges.
“For women, it is the mid-life transition
that matters most because the hormonal
changes brought on by natural and early
menopause can be a catalyst for depression,
heart disease, osteoporosis and post-menopause
obesity,” she warns.
But the good news, especially for women,
is that WHO’s Healthy Ageing Team, led by
Professor John Beard, does not recommend
the gruelling fitness or nutritional regimes
typically marketed to women today.
“It’s a new type of exercise that matters –
tai chi, yoga, pilates and resistance-weights.
Leave the ‘go hard, go home’ cardio mantra
for the younger age groups and males. Women
in their late 40s and 50s have enough
inflammation going on with menopause,
which can be a cocktail of metabolic chaos
on its own,” says Wendy.
“What is now recognised is that if the
worst symptoms are not managed well
through lifestyle changes, post-menopausal
health statistics will climb in this important
demographic.”
Professor Wendy Brown, who pioneered
the Australian Longitudinal Study on
Women’s Health (ALSWH), also says that the
menopause mid-life transition matters for
women after tracking thousands of women
over 20 years.
The oldest participants are now in their
90s, the youngest coming on board are just
turning 40. When it comes to understanding
long-term health and lifestyle of women, this
research has been ground-breaking. Professor
Brown and her team make a number of suggestions
for mid-life women to take heed of:
1
Menopause matters more than once
thought. The hormonal changes brought
on from both natural and early menopause,
can cause a cocktail of hormonal and metabolic
chaos that can set some women up for
post-menopause disaster.
Post-menopause depression, heart disease,
osteoporosis, fibromyalgia and obesity are
the hallmarks of unhealthy ageing for many
women.
2
Move over Jane Fonda. We loved you
when you arrived with ‘the burn’, but
now that we are ageing, it’s a new type of
exercise that matters. Leave the ‘go-hard,
go-home’ cardio mantra to the younger agegroups.
Sore, inflamed joints are already escorting
women into aches and pains that quickly get
drowned with anti-inflammatories, preventing
them from being active.
Women in their late 40s and 5’s have
enough inflammation going on with menopause
(see point 1). The ‘hard-helmet’ caps
that protect the ends of the DNA, called the
‘telomeres’ need to be healed, not hurt and
too much high-intensity exercise can damage
them more.
As well as being an exercise physiologist
and gerontologist, Professor Maria
Fiatarone- Singh is a world expert in the
physiology of health and ageing. She knows
more about the effects of too much exercise
on telomere function than most.
Women need more support with all they
3 do. The 50-55-year-old cohort of women
are constantly in and out of activity according
to the ALSWH.
They blame this on having to work full
time, look after elderly parents, teenage kids
at home and the fact they don’t have enough
energy. For many, this means less activity
and more sitting. This isn’t good for their
long-term health.
Supporting women at this stage of life
with their work-life balance is important to
their healthy ageing and employers could
possibly do more to understand this time of
their life in workplace wellbeing.
4
Strength training matters, so too does
balance training. Tai Chi, yoga, Pilates,
resistance Wweights. They are all activities
that matter in mid-life.
However, according to world population
health experts, these activities need to be
more accessible.
In China, more equipment and classes
held in parks have been the answer for years,
but so too has been the CULTURAL expectation
that you can age more healthily when
you participate in these activities. That’s
what is missing in public health messages
down-under, say the experts.
Food is your medicine and it’s not all
5 about the adoration for Paleo. The key
is Mediterannean (without the pasta and
processed grains). Some protein, but not too
much and a lot more anti-ageing, anti-oxidant-rich
vegetables. Ditch the ‘traditional’
meat, dairy, potatoes and alcohol-laden New
Zealand diet. It’s too acidic and does you no
favours as you age.
Despite the increasing knowledge we have
around lifestyle practices and healthy ageing,
the hard part for people is turning intention
into action. Population health researcher,
Professor Abby King works out of Silicon
Valley. She says the hardest thing to change
is people’s beliefs about what will make a
difference to their health.
But the technology is there to disseminate
the right messages to today’s boomers
through the delivery of personalised,
technology interventions. She’s keen on
this, especially with women who are more
disadvantaged and who often have the worst
problems in older age.
She is working with technology companies
to provide tailored interventions to
women in poorer communities through
‘Carmen’, the multi-lingual health-coach
who isn’t a real person but turns up on the
computer in the library or hall.
With the old adage that it’s ‘never too
late’, Professor King, says that for women,
becoming healthier and more active with age
happens when health professionals ‘talk to
the whole village’.
WENDY SWEET is completing her Doctoral Studies on women’s healthy ageing and
physical activity. She has a Master’s degree in Lifestyle Behaviour-Change, is an ex-nurse
and pioneered Personal Training in New Zealand. She is also the co-founder of www.
mymenopausetransformation.com – an on-line program to support women through their
menopause transition into their healthy ageing.
INSPO – FITNESS JOURNAL JULY 2017
31

ExerciseNZ
chief executive
Richard Beddie.
EXERCISE THE
GOLDEN TICKET
for elderly independence
The golden years can be the most enjoyable years of people’s
lives and New Zealand exercise experts say regular exercise is
a golden ticket for those who strive for elderly independence.
More than 300,000 Kiwis are aged
75 years plus and figures from the
2013 census showed 31 percent of
people aged 75-84 years still lived in a private
dwelling.
Not surprisingly, the percentage of people
suffering from arthritis and chronic pain
increases with age – arthritis affecting more
than half of people over the age of 75.
Exercise New Zealand (ExerciseNZ) chief
executive Richard Beddie says Kiwis who
strive to experience a good quality of life and
maintain their independence as they grow
older are at a huge advantage if they keep
physically active and view exercise as a form
of medicine to prevent and treat injuries or
illnesses.
“Physical activity can play a significant
role in ageing well and is essential in helping
older Kiwis to be resilient, overcome potential
health obstacles and take control of their
lives,” says Richard.
“Arthritis is a challenging illness and
suffering from chronic pain makes it hard
for people of any age to stay motivated to
exercise. Research shows that being less sedentary
and exercising can improve pain tolerance,
reduce fatigue and boost the mood.
“Having good balance helps prevent
falls that can cause debilitating injuries and
being physically strong makes activities such
as climbing stairs, gardening, cleaning and
grocery shopping a realistic option for the
elderly.
“Exercise is increasingly being accepted
as a viable preventative and treatment tool
within the health sector, especially to promote
healthy ageing or for those living with
long-term conditions,” he says.
Wellington’s All Active personal trainer
Rachel Marks has worked with clients as
old as 84 and says many people think their
physical fitness declines with age but it is the
reduction of activity more than the ageing
process that causes this decline.
“As you get older the body’s ability to
heal wounds and injuries decreases, but with
regular exercise it is possible to speed up the
healing process by up to 25 percent. Flexibility
training can also decrease the need for
hip and knee replacements and combining
exercise with healthy eating can reduce tooth
loss and risk of heart disease,” says Rachel.
The Government’s healthy ageing strategy
outlines physical and mental resilience as
a key action to improve the health outcomes
and independence of older people and ExerciseNZ
supports this goal.
“New Zealand’s exercise industry is
assisting within the health sector and directly
with elderly clients by developing suitable
physical activity programmes. We want to
ensure elderly people have easy access to
professional advice that ultimately improves
their long-term quality of life,” says Richard.
ExerciseNZ recommends the use of
registered exercise professionals to be most
successful in adopting and maintaining
exercise regimes. NZ Register of Exercise
Professionals (REPs): www.reps.org.nz
32 INSPO – FITNESS JOURNAL JULY 2017

Have you considered exercising
IN WATER?
Exercising in the water is an excellent option for
anyone looking for an alternative to land-based
exercise, either for variety or due to circumstance. It
can provide an intense alternative to a land-based
cardio workout.
It’s also the perfect exercise solution for
those who are limited by injury, pain, age,
weight or pregnancy, providing full body
support while allowing a workout that is hard
enough to produce real fitness results.
In chest-deep water your body can weigh
up to 70 percent less than it does on land so
it’s less effort to be in the water.
However, once you start moving the water
adds extra resistance to work against.
While the resistance in water is not as
intense as working out with weights on land
strength gains are still made.
This is of particular benefit to those who
are not able to train on land due to injury,
weight or lack of fitness but is also useful
for those who want strength gains but aren’t
interested in being in a gym environment.
There are also significant flexibility benefits
from working in water. With weight and
joints supported many people find they can
get a greater range of movement.
The extra support the water provides
also allows body positions and exercises to
improve stability and balance that could not
be completed on land.
When recovering from an injury, exercising
in the water can enable fitness levels to be
maintained while allowing recovery. Many
swimming complexes have deep water pools
that allow an intense workout for those with
lower limb injuries.
Pregnant women can also benefit from
water-based exercise as the reduced weight
in water makes exercising more comfortable,
especially in later pregnancy.
Another advantage is that joints and
muscles that become more prone to injury
due to the hormone relaxin that pregnancy
produces are well protected.
Body temperature is not elevated in the
way it is on land while exercising, which is of
benefit to the pregnant exerciser.
Aqua jogging involves using a flotation
belt (available at the pool generally) to keep
you upright so you can ‘jog’ in the water
without having your feet on the ground.
If you are not sure, ask if your pool has a
‘workout card’ with exercise suggestions and
many facilities offer a range of aqua-based
classes.
For those wishing to manage or prevent
osteoporosis, will still need to add a landbased,
weight bearing element to their exercise
routine in order to assist with increasing
and/or maintaining bone density.
Remember, this doesn’t mean you have
to throw around heavy weights. Your body
is a weight, so walking, tramping and other
activities will do the trick.
Whether it is an aqua-based class, swimming,
aqua jogging or other water-based
activity you are considering, there are plenty
of positive reasons to do so.
If you are new to water-based exercise
remember to get the right advice before
you start.
For more information visit reps.org.nz
NZ Register of Exercise Professionals
(REPs) is an independent not for
profit quality mark of exercise
professionals and facilities. Using REPs
Registered Exercise Professionals is
the “warrant of fitness check” that
exercise professionals and facilities
meet New Zealand and internationally
benchmarked standards to deliver safe
exercise advice and instruction.
The Exercise Association of
New Zealand (exercisenz.org.nz)
is a ot for profit exercise industry
representative organisation. Its mission
is to proactively support a sustainable
exercise and fitness industry in New
Zealand by growing participation in
structured exercise through advocacy,
information and industry standards.
Swimfit exercise classes
Swim smooth squad training
Learn to swim for adults and children
For more information please email swim@fastlane.kiwi
INSPO – FITNESS JOURNAL JULY 2017
33

BLADDER
LEAKS
National award-winning personal
trainer Renee Riley is encouraging more
discussion about pelvic health because too
many Kiwi women tolerate bladder leaks
unnecessarily.
Around a quarter of New Zealanders
aged 15 or over are affected by some
type of continence problem and it is
estimated that about 590,000 people have
urinary incontinence.
These figures could be even greater with
around two-thirds of Kiwis unlikely to seek
professional help for their continence issues
due to embarrassment or shame.
Women are about six times more likely
to experience incontinence than men; with
pregnancy, childbirth and menopause the
common contributors, yet many women fail
to seek help.
Renee was awarded small group trainer
of the year at the 2016 NZ Exercise Industry
Awards and runs her own Bay Fitness exercise
business in Golden Bay. She says there
is too much stigma and misunderstanding
around incontinence in New Zealand and
women need to seek help sooner.
“Many women don’t talk about their pelvic
health because they think the problems
they’re experiencing are normal and that
they just need to accept it and get on with
life.
“This is especially the case for new mums
or mature women as they believe it’s just part
of being female and something you have to
put up with.
“When I notice women frequently
running off to the bathroom during sessions
Bay Fitness personal trainer
Renee Riley
it raises flags. I include pelvic floor exercises
into classes to help normalise the issue by
teaching techniques that can help.”
Renee says although 1.1 million New
Zealanders are affected by incontinence
there are distinct types of issues and urinary
incontinence is one type where personal
trainers can help.
“Stress and urgency urinary incontinence
are most common for women – stress
incontinence being what usually causes leakage
during physical activity. Some women
cannot lift heavy objects, jump, run or even
cough without experiencing leakage.
“Personal trainers can help educate
women with the correct exercise techniques
and we also know when the time is right to
refer a client to a women’s health specialist or
physiotherapist.
“There are many exercises for getting
your heart rate up that can be just as effective
as running, jumping or skipping. Returning
to heavy lifting after pregnancy or pelvic
floor issues can take time too, but this time
can be used to master core stability and
lifting techniques.”
Renee warns there are many misconceptions
about the correct techniques for
strengthening pelvic floor muscles and
she says it is important that both male and
female personal trainers receive specific
training in this area.
The Exercise Association of New Zealand,
NZ Register of Exercise Professionals (REPs)
and Continence New Zealand work together
to offer REPs registered exercise professionals
training so they can provide pelvic floor
safe exercises to New Zealanders.
B2865H
Attention all women...
Do you have a wetting problem?
When you cough, sneeze, laugh, run, jump, dance...
• Do YOU plan outings around toilet stops?
• Do YOU need spare underwear “just in case”?
• Do YOU go to the toilet twice or more a night?
• Do YOU have problems with bowel function?
• Do YOU have decreased sexual sensation?
You do not need to put up with this problem!
Women’s Health Centre
83B Tristram St, Hamilton
ph (07) 838-3400
brenda@brendaholloway.co.nz
www.brendaholloway.co.nz
Brenda Holloway MNZSP
Dip. Physiotherapy (Otago), Dip. Post-Grad
Uro-Gynaecology, Women’s Physiotherapist
34 INSPO – FITNESS JOURNAL JULY 2017

IS YOUR LEAKY
BLADDER LIMITING
YOUR LIFE?
Is your leaky bladder limiting your activities? Coughing,
sneezing, laughing, walking, lifting and playing sport – all
this goes right out the window...and life can be miserable.
Maybe you’ve tried bladder training,
but found the daily ritual inconvenient
or the results not enough to
get your life back to normal. Surgery may
not be an option. Now we have a simple safe
procedure that helps you reduce the leaking!
The O-Shot®
Urinary Incontinence is the involuntary
leakage of urine, from small amounts when
you cough or laugh, to a complete inability to
control the bladder. It is often under reported
to doctors as it is perceived as “normal aging”.
Many women feel embarrassed and are
unaware that there are solutions to address it.
You don’t have to ‘live with a leaky bladder’
for the rest of your life, The O-Shot®
is a revolutionary natural, quick and almost
painless non surgical treatment available to
help rejuvenate the urinary tract.
Call us now to make an appointment to
discuss whether The O-Shot® is right for
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274 Peachgrove Road, Five-X-Roads, Hamilton
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INSPO – FITNESS JOURNAL JULY 2017
35

Chills and ills
PREVENTION
Did you know we all ‘catch’
each other’s germs every time
we come in contact?
When we do so - and it is a bacteria/
virus that is new or we have not
been in contact with before - our
immunity needs to build resistance.
If we are well, this normally goes unnoticed.
But if we are run down, tired or stressed: the
new bug might take hold and leave us unwell
until we build more immunity.
Our body’s immunity is depleted during
seasonal changes, as well as from stress,
malnutrition, lack of sleep or even too much
exercise.
The first signs you may notice regarding
your immunity not being strong enough is
a scratchy or tickly throat, runny or stuffy
nose, a tight chest, or a stuffy head. At this
point up your Vitamin C, hydrate yourself
and get more rest so your body has the capacity
to heal itself.
There are different herbs for certain
symptoms:
Sore, scratchy or inflamed throat? Slippery
elm is indicated. Think about honey
lozenges; honey and lemon drinks and herbs
and nutrition that help your body fight bacteria,
like Echinacea, zinc and garlic.
If you have sore muscles, lethargy and a
sore neck, you might have a virus. Elderberry
and olive leaf type herbs are indicated and
again focus on hydration and rest.
To prevent the catching of ‘bugs’ and to
support your immune system, you could use
aromatherapy oils in a burner or vaporiser.
There are specific oils for immunity in blends
or individually. These are ideal for using at
home or at work. For effective aromatherapy
you will need the real essential oils, as the ‘flavoured’
ones are not real plant essences and
therefore have no therapeutic qualities.
Use tea tree spray to clean phones, door
knobs, keyboards and the like. Tea tree is a
wonderful natural anti bacterial.
Stay hydrated. Non caffeinated, non alcoholic
drinks (with no added sugar) including
water may help loosen and clear out mucus,
soothe a tickly throat and replace fluid loss.
Honey lozenges are also a wonderful way to
soothe that tickly throat with the added advantage
of the bug fighting nutrients within it.
Use tea tree spray
to clean phones,
door knobs,
keyboards and the
like. Tea tree is a
wonderful natural
anti bacterial.
Use Vitamin C, zinc and multivitamins to
supplement your immune system. Vitamin C
is an essential vitamin which is not manufactured
by the body and must be obtained
from diet or supplementation.
It is water soluble, which means that it is
lost very easily from the body and requires
topping up, on a regular, at least daily basis.
Zinc plays many roles in the immune system
and an inadequate intake may lower our
resistance. To ascertain whether you have
enough zinc you could do an easy zinc test
which is usually available (often free) at your
local health store. Multi vitamins can provide
nutrients you may be lacking in your diet
thereby supporting your health.
Stay well this winter by getting professional
advice geared to your specific needs.
Our bodies are all different and our needs
could be to. And remember if symptoms
persist – see your health professional.
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
M: 027 844 5347
E: danielle @fuelnutrition.co.nz
www.fuelnutrition.co.nz
www.facebook.com/fuelnutrition4life
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
For 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
36 INSPO – FITNESS JOURNAL JULY 2017

BEAUTY
SPOT
This is Neat
When it comes to beauty products,
there is a strong movement
towards New Zealand brands
developed around natural ingredients. No
chemicals, no nasties, no artificial anything.
And while an impressive range of skincare
and beauty products meet this criteria, the
discovery of Kiwi brand Neat Perfumes adds
another layer of celebration.
Founded by Abby Jones, who set out to
bring her own collection of beautiful, natural
perfumes to the masses after being unable
to find a natural fragrance with a modern
aroma.
The result is Neat Perfumes; a New Zealand
made collection of unique perfumes,
which are 100 percent natural and formulated
with essential oils.
The range offers a refreshing take on perfumes
– something most women wear most
days. Best of all these are free of all chemicals
which form the basis for most perfumes
on the market.
Elegant and modern, the fresh fragrances
are good for your senses, your mind – and
your skin.
The Neat collection
also includes
skincare and face
and hair oil. You can
check out the range at
itsneat.nz
>WIN
Enter to win an amazing prize pack of
Neat products, consisting of Shower
& Shaving Oil; Cacay Fair & Hair Oil;
Neat Spray Perfume; 1 Roller Perfume;
Mini Rollers Perfumes and Neat
Luscious Calendula Beeswax Balm
(valued at more than $200).
To enter, email your name, address
and contact phone number with NEAT
in the subject line, to win@inspo.co.nz
or enter online at inspo.co.nz. Entries
close July 31, 2017.
Abby Jones
Motivate
Encouraging Blend
A T S
Peace
Reassuring Blend
A T N
Console
Comforting Blend
A T N
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Ph 07 838 2202
www.watersdayspa.co.nz
facebook.com/WatersDaySpa
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The Emotional Aromatherapy Kit can support the body’s
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health benefits to help balance and brighten mood.
Fiji love
There’s something gloriously
magical about Fiji, and the same
applies to the delectable Fiji Spice
Queen skincare collection. Created
by Kiwi childhood friends Linley
Ramsay and Francesca Brice,
the range is completely Fijian
made and developed around Fiji’s
delicious and native ingredients.
Using organic coconut oil, regenerating wildcrafted Dilo oil, Noni
juice, Moringa, Avocado and Macadamia nut oils, these carefully
selected natural ingredients are not only pure and uplifting, but result
in products which are certified cruelty free, vegan and eco wise.
Crafted by local Fijians, the range includes goodies such as the
Fiji Spice Queen’s hydrating Body & Hair Oils, Body Lotions, fair
trade raw Sugar Scrubs and coconut based soaps. Treat yourself, your
senses and your skin. Fijispicequeen.com
>WIN
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consists of the popular Coconut Queen
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To enter, email your name, address
and contact phone number with FIJI
SPICE QUEEN in the subject line, to
win@inspo.co.nz or enter online at
inspo.co.nz. Entries close July 31 2017.
INSPO – FITNESS JOURNAL JULY 2017
37

How to disable the
WINTER BLUES
AND FLU
It’s that time of year again;
winter, in all its glorious beauty.
BY DANIELLE ROBERTS
However, it doesn’t seem so beautiful
when you find it hard to keep warm,
don’t want to put on unnecessary
winter weight (yet somehow it appears), your
mood swings with the change of the weather,
the motivation to get out of bed is not there,
you hermit more and you get the flu.
In this article, I will cover tips on how to
feel better physically, mentally and emotionally
in winter.
PHYSICALLY
This is about choosing foods that boost the
body’s digestive and immune systems and
some motivating activity ideas to keep up
some form of movement.
NUTRITION
The idea is to make sure you have the least
amount of physical stress on your cells and
processes as possible. This means making
sure your digestive system’s fire is stoked so
it can break down food properly, the immune
system (including those components
present in the gut) is nourished to ensure you
prevent, or bounce back quicker from colds
(meaning less stress on the body, where the
body won’t release stress hormones which
can cause unnecessary weight gain or an
inability to lose).
Citrus fruits like oranges, mandarins, kiwifruit,
lemons and pineapple. These are all
great fruits for vitamin C nourishment as
well as keeping bad bugs from overpopulating
the gut and affecting immune defences,
as the gut lining is the first line of immune
defence in our bodies.
Some of the compounds in citrus fruits
especially in the lemon are natural cleansers.
As our gut is also linked to our skin, this also
means healthier, clearer, glowing skin. Make
it a regular everyday habit to have lemon in
warm water first thing in the morning as the
best wake up brew for your immune system.
This part may sound odd, but dentists are
now recommending that to protect the
enamel of your teeth, you should really make
sure you drink this brew through a straw.
This is not for you to fear drinking lemon in
your water because it has amazing benefits
for your gut, but to bring awareness to what
you can do as a preventive measure, especially
if the structure of your teeth is already
compromised (i.e. if you are prone to tooth
cavities).
Warming/circulatory foods – these help
spread the nutrients via the blood around the
body making sure they get to the appropriate
tissues for whole body nourishment. These
foods also help keep the core body temperature
up and the metabolism fire burning,
so that most of the food is used as fuel to
create/burn energy and little food is used as
storage.
For example; ginger, chilli, capsicum, curry,
paprika are all extremely good warming/
circulatory ingredients. When combined
with earthy foods like kumara or parsnip
(i.e. in a soup or stir fry) and drier foods like
brown rice, quinoa or buckwheat you can
generate some nice warmth within you; stoking
the inner fire and metabolism, through
creating energy.
Another good circulatory food is beetroot
– it contains large amounts of natural
nitrates which create vasodilation for your
blood vessels so that they expand and blood
gets sent around your body distributing
nutrients and oxygen/iron. This is great for
keeping all systems functioning optimally.
Foods like broccoli and beetroot are
also superb for helping clear the liver of
imbalanced hormones. This will aid proper
thermoregulation of the liver which acts as
our internal hot water bottle.
Leafy green veges – high in B vitamins, zinc
and magnesium and great for keeping the
metabolism running as it should. This means
proper energy is being created for you to
keep your vitality high, making it less likely
you get those winter blues.
Also they are high in Vitamin A and a
variety of phytonutrients (nutrients only
found in plants) that act as antioxidants
keeping your cells protected from damage
from free radicals, therefore maintaining the
integrity of the tissues of different organs in
your systems.
Chai tea – naturally spiced (or the ones in tea
bags) with ginger, black pepper, cinnamon
and cloves. Is a great warming alternative to
tea and coffee and for avoiding too much
caffeine intake.
ACTIVITY
This may seem like common sense but
choose environments where you know you
are going to be motivated to go to despite the
weather.
- Train in thermals and/or a hoodie
- Try different forms of exercise in fun and
warm environments– hot yoga, dance fitness
classes, etc
- Get outside on sunny days - but wear the
appropriate warm clothing
MENTALLY AND EMOTIONALLY
The weather and our mood tend to be
common conversation starters or topics in
our daily lives. For example; when people
38 INSPO – FITNESS JOURNAL JULY 2017

ask how you are today or when you talk to
people, often the weather is used as a conversation
opener.
When it is cold and bleak we do tend
to allow this to infiltrate our thoughts and
emotions. However, this is one of the biggest
issues we face when it comes to being able
to create joy and happiness in our lives. It is
that WE ALLOW external factors to waiver
our perceptions of our days, our beings and
our lives.
For greater mental and emotional health
to prosper, we need to learn to claim our
power back. When we give our thoughts and
emotions to something, we give our energy
and power away to those things. Through
this process we feel strong emotions of
victimisation.
If they are particularly negative then this
drains our life force energy and our happy/
calm hormones within the body decrease
and the stress ones increase. This then creates
a negative feedback loop to the physical
body and all its nourishing processes like
the digestive system, detoxification systems
and immune system. Hence, we carry extra
weight or become ill with colds and flues.
To start claiming your power back and
reframing your thoughts it is simple, but it
takes practise and patience with self, as the
ego mind is rather slow and can be resistant
to change. Things to practise are:
- Ground yourself often (aim for at
least three times a day). This makes for a
good excuse to get some fresh air and extra
movement in your day. Go outside and stand
on the grass or concrete (but grass is better),
focus on your feet connecting to the earth
and come back into that moment, focusing
on where you are at the present, not in the
past or in the future. Do some deep in and
out breathing and focus on bringing peace,
calmness and love to yourself. This is going
to help you bring more awareness when your
thoughts do go wandering.
- When you do become aware of when
you are having a negative response and/or
are in the past/ future, then don’t get caught
in the cycle. Practise observing what it is you
can learn from this situation. Then hold the
intention in your thoughts and heart that you
desire your energy and power to be returned
to you healed so that you may feel greater
peace, love, joy, energy, health and happiness.
The more you practise the process, the
less time you will remain in the “lower/glum”
thoughts or feelings.
Do not mistake my words for sounding
like this is an overnight cure. This takes
patience, a deep self-love and commitment
to yourself to practise. When the longer and
more frequent you are feeling in the energetic,
empowered, joyful, loving, peaceful
and healthy flows versus the spaces of time
you are not; then you will understand that
when the focus is holistic with our health
and happiness, our results are sustainable.
This is because we are changing complete
programmes within our belief systems that
hold us in a loop of feeling disempowered,
making us believe we don’t have the ability to
make changes to our health, happiness and
lives. However, this is simply not true.
Let us be empowered, in greater love,
peace and happiness.
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
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INSPO – FITNESS JOURNAL JULY 2017
39

The challenges of
COELIAC
I was in my early 40s and
steadily getting sicker.
I used to wake up tired and
my body ached. My head
was foggy and my memory
was non-existent.
BY MAREE LYNCH
I
struggled to go to work each day as a
primary teacher; sometimes I couldn’t
focus across the classroom or remember
a child’s name. I actually couldn’t do my job.
I was missing out doing things with my two
children as I was constantly exhausted.
I used to ride and compete in dressage,
but each morning getting out of bed I could
feel every riding muscle like I was someone
not used to this kind of activity. Sometimes
I would have to slide off my horse’s shoulder
to dismount, doing everything I could not to
land in a heap at my horse’s feet.
I’m not sure how I kept riding but I think
it kept me feeling a little bit normal. I certainly
wasn’t very effective or any good.
I was having serious issues with different
joints, particularly my knees. My GP diagnosed
me with fibromyalgia and more or less
told me that was my lot and I might need to
consider giving up horses.
It wasn’t until I was seeing a locum physio
for a sore knee when it occurred to me there
was something else going on.
The physio told me I needed to get off the
couch and get active as I had the muscle tone
of an inactive 60-year-old. I was insulted. I
left angry. But it got me thinking. I was still
active, I had pushed through the pain and
kept on my feet and doing things. I had never
stayed in bed or lay on the couch.
My husband and I decided I needed to
take a year off to try and sort out my health
issues.
Back to my GP I went. I had loads of
blood tests and was booked in for Multiple
Sclerosis tests as this was considered a
possible.
The blood results included an tTG which
is the coeliac test. This came back positive.
I was booked in for the coeliac biopsy the
afternoon after my MS tests.
I was ignorant about coeliac disease so
turned to Dr Google. I skim-read various
articles and was quite convinced I didn’t
have it. The focus was all to do with stomach
complaints and I didn’t think I fitted the
mould. I was wrong. My biopsy was positive.
Having coeliac disease was the reason for my
poor health.
I had coeliac disease. I knew nothing
about it except it had something to do with
bread. I was about to start a very steep learning
curve.
Coeliac disease is an autoimmune disorder.
There are no pills to fix it. However, it is
completely manageable by being strictly 100
percent gluten free. But this is way harder
than you might think. Gluten is everywhere.
It took me more than a year and a complete
change in my diet, to start feeling well
and regain some energy. And even now I am
finding out more about being a coeliac all
the time. I still find gluten in places I would
never expect. Most of the time I am positive
and up-beat about being a coeliac, but every
now and then I get totally frustrated and
have a poor-me moment. My frustration
comes mostly from other people’s ignorance
and flippant comments.
This time last year I missed watching my
daughter’s dance show in Tauranga because
of an error by a chef in a local cafe. Instead
I spent two hours lying on the filthy floor of
the only toilet in a rural service station waiting
for an ambulance and someone to come
and get me. I was dressed to the nines in my
little black cocktail dress and heels. Not a
pretty picture with violent D and V.
Earlier in the day I had confidently purchased
a savoury quiche-type thing from a
cafe that prides itself on catering for coeliacs.
Unfortunately for me, the chef had used
regular flour instead of rice flour.
I only took one bite as it tasted awful. In
retrospect, it was likely the gluten I could
taste.
I was very sick and had to take a week off
work.
It took nearly a month to get my energy
back. It only takes 1/64 of a teaspoon of
gluten to cause a reaction like this. Only one
other time have I been worse and it was on
an international flight. Incredibly distressing
and embarrassing to have such a public
reaction and pretty awful for the people I was
travelling with as well.
Coeliacs who ingest gluten have 50 percent
more chance of getting bowel cancer.
Every little smidgen of gluten ,even a bread
crumb in the butter or on a knife damages a
coeliac’s insides. That is why coeliacs are so
fussy. We are not picky for the sake of being
picky. We are particular so we can be happy
and healthy.
For me as a coeliac, traveling and eating
out are the most stressful areas of concern.
Every mouthful of food prepared by a
stranger just might be the one to ruin your
good time. I realised when we recently holidayed
in Australia that the first thing I check
40 INSPO – FITNESS JOURNAL JULY 2017

out in each accommodation is the bathroom
floor. Is it clean? Is there room for me in a
foetal position?
Going out for a meal is like walking
through a minefield. Usually I return to the
same place repeatedly when I stay somewhere,
to avoid the stress of asking a million
questions and scrutinising new kitchens before
taking a mouthful. As a coeliac you can
never let your guard down. Every mouthful
counts.
Grocery shopping! Aaarrrggghhhh! I have
to psych myself up to go to the supermarket.
It is always such a mission. Every label needs
to be read. Just because something was gluten
free last week doesn’t mean it is today, unless
it has the crossed wheat symbol of course.
There are many grocery items which
could be gluten free, but which contain
gluten. I even got home with a fresh whole
chicken once, only to find a ‘contains gluten’
label on the back. Things like instant coffee
and spices often have gluten in them as well.
Eating gluten free is expensive. Here are a
few compared prices.
• White bread $2.20
• GF white bread $7.40
• Cornflakes Skippy 300 grams $2.79
• GF cornflakes 325 grams $7.39
• Penne pasta 500 grams $2.20
• GF penne pasta 250 grams $4.49
• Gingernut biscuits $3
• GF gingernuts $5.40
Thank goodness wine is gluten free!
Hidden gluten. This is the really hard bit.
Gluten turns up in the strangest places. I’ve
been diagnosed for seven years and am still
finding out where gluten could be hiding.
I asked on the Coeliac Disease NZ FB page
for sources of hidden gluten to add to my
list. Some brands of the products below are
gluten free and some aren’t.
Here we go.... toothpaste, medicines,
shampoo, skin products, makeup, jelly crystals,
envelopes you lick

YesYouCan
Red Velvet
Cupcakes
Makes 12
Using an electric mixer, mix on medium
speed until the frosting is fluffy.
Using a knife or piping bag spread icing
evenly on cupcakes.
Scrape down sides of the bowl.
Pour batter into greased tin and bake for
approx. 45-50 minutes or until cooked.
Remove bread from oven and leave to cool
before slicing.
Serving suggestion
Serve warm or toasted with butter or
margarine
Ingredients
YesYouCan Red Velvet Cupcake mix
2 eggs or YesYouCan Chia Egg Replacer
60g margarine (dairy free) at room temperature
160ml (2/3 cup) water
Icing
1 tablespoon water
40g margarine (dairy free) at room temperature
1x 12 cupcake tray
12 cupcake cases
Method
Preheat oven to 160°C (fan forced).
Place cupcake cases in the tray.
Add eggs, margarine and water to a small
mixing bowl and add in YesYouCan mix.
Using an electric mixer, mix on slow speed
for 1 minute.
Mix on medium speed for further 1 minute.
Pour batter evenly into tray and bake for
approx. 18-20 minutes or until cooked well.
Tip: cupcakes are baked if they bounce back
when gently pressed at the peak.
Remove cupcakes from the oven and place
them onto wire rack to cool.
Icing
Add icing sachet, 40g margarine and 1tbsp
water to a small mixing bowl.
>WIN
Now you CAN eat your favourite
Red Velvet Cupcakes, Buttermilk
Pancakes, Banana Bread and much
more without gluten being a problem,
with YesYouCan premium baking mixes.
YesYouCan gluten free baking
mixes are made with premium
ingredients including real fruit; and are
as delicious as regular wheat-based
products, with light texture and full
taste - you won’t believe its gluten free!
Easy to prepare, just a couple of extra
ingredients are required, along with your
favourite wooden spoon and in a few
moments your baking is ready to be put in
the oven – quick and easy for those with
busy schedules.
YesYouCan baking mixes are great
value with complete accessories in the
packs, including frosting, sprinkles or
chocolate chips to finish off your baking.
Not only are the mixes tasty, and simple
to make, they also suit many dietary
requirements with many products in the
range gluten free, dairy free, and nut free.
YesYouCan
Banana Bread
Ingredients
YesYouCan Banana Bread mix
2 mashed ripe bananas (banana can be
substituted with ¾ cup of water or non-dairy
milk)
80g margarine
3 eggs or YesYouCan Chia Egg Replacer
1 loaf tin (22 x 10cm)
Method
Preheat oven to 160°C (fan forced).
Grease tin or spray with vegetable oil.
Place mashed ripe bananas, melted margarine
and eggs into small mixing bowl then
add YesYouCan banana bread mix.
Fold by hand until batter is uniform.
The YesYouCan mixes for breads,
cakes, cupcakes, and pancakes are
available in selected Countdown, Pak n
Save, Bin Inns and New World stores.
Enter to win one of three amazing
YesYouCan prize packs, each consisting
of an exciting assortment of baking mixes,
so you can enjoy freshly baked goodies in
your own home, with minimum fuss and
maximum taste.
To enter, email your name and postal
address with YESYOUCAN in the subject
line to win@fitnessjournal.co.nz or enter
online at inspo.co.nz Entries close July
31 2017.
YesYouCan
Buttermilk
Pancakes
Makes approx.12 Pancakes
Ingredients
YesYouCan Buttermilk Pancake mix
300ml Water
Method
Shake bottle to loosen dry mix.
Take off lid but don’t discard.
Add 300ml of water or fill bottle with water
to level indicated and place on lid.
Shake bottle well for 1 minute. Remove lid
and shake for a further 1 minute.
Preheat fry pan and grease well.
Pour batter into fry pan and cook over
medium heat for 1-2 minutes or until golden
brown.
Turn over to cook the other side.
Remove pancake from pan.
Makes approx. 12 pancakes.
YesYouCan baking mixes are available in
selected Countdown, Pak n Save, Bin Inns and
New World stores nationally.
42 INSPO – FITNESS JOURNAL JULY 2017

WIN
Treat your palate to a tasty treat with this gluten free recipe from
Carol Worsley from Bin Inn (St Andrews). Enter our competition
to win one of five prize packs with all the dry ingredients you
need to make these muffins.
Gluten free cornbread muffins – Makes 12
FOR THE
VEGANS
Ingredients
1 cup cornmeal
1 cup gluten free flour
1 tsp salt
4 tsp gluten free baking
powder
1/3 cup white sugar
1 egg
1 1/4 cups milk
50g vegetable shortening
or butter
Directions
Melt shortening or butter. Whisk milk
and egg. Mix all ingredients together
and put into muffin tin. This is quite a
wet mix. These gluten free cornbread
muffins are delicious warm and are
ideal served with a curry or chilli
dish. The muffins can also be made
with standard flour (instead of gluten
free). Add 1/2 cup cheese and 3
chopped spring onions.
Enter to win one of FIVE prize packs of dry ingredients for
these gluten free cornbread muffins. These can be collected
from Bin Inn St Andrews (Hamilton). To enter, email your name,
address and contact phone number to win@inspo.co.nz or
enter online at inspo.co.nz. Entries close July 31, 2017.
Run for the kids
Building your resilience
Also available instore:
• TVP • Carob Powder • Dairy Free Cheese
• Gluten-free flours (available in bulk bins)
Plus make your own fresh peanut butter in store
July is plastic free month
Bring your own containers or bags for refilling from our bulk
bins and receive a 5% discount on those products. Savings
to be made plus we all benefit from helping our planet.
21 Braid Road,
St Andrews, Hamilton
(07) 849 2826
Embrace change – change is a constant
in life, and the more we are flexible and
hey say that the early bird offers something for everyone, from
adaptable to changes around us the more we
gets the worm, and in the the Half Marathon, shorter 10km
will be able to cope with it. Sometimes this
case of the Resilience Direct Group refers to and someone’s 5km options ability which to you can Exercise run - it’s good for our body and will mean changing your goals and dreams
Uniforms Hamilton adapt Half well in the or face walk of and adversity. do as It an is individual mind. or Exercise increases our endorphins, our to adapt to the new circumstance. Clinging
thon, all early birds about that regisefore
“bouncing as back” part from of a team, difficult along with body’s a Kids feel-good or choice chemicals, of distance. to make us feel onto set the up past, so and entrants the way can things fundraise used for to be
the 30th experiences April will receive or situations. Commando Being resilient Challenge. There more are energized a This and positive. year the It’s event also will a great be hinders True our Colours ability as to part move of forward. the event.
count entry to doesn’t this year’s mean event. that a person range won’t of training experience programs outlet avail-foable our supporting frustrations, True and can Colours provide Children’s a Resiliency is important. Life will always
on the Direct Group Uniforms
difficult life events, we all do, but when adversity
does occur; resilient people are more Emotional
ere is plenty of time to start
good distraction Health from Trust. what we True are Colours facing. is a throw amazing us challenges holiday that for may 2 to be Australia’s hard to deal
ing for the event which is held Hamilton Half Marathon website to Waikato Awareness charity – understanding
that supports with. Sunshine Resiliency Coast will not valued only at assist $4000. us to
adept at coping with it.
what we’re feeling
gstaff Park and takes place help participants prepare for the seriously and why ill children we’re feeling and their it, cope True with Colours and overcome is 100% those community adversities, it
The good news is that everyone has the will help us to work out how to deal with those will
unday 8th October. The event
families through counselling, childbased
therapies, education and $450,000 a year to run its service.
funded
also help
and
us become
needs to
a stronger
raise around
person
potential to develop and grow their own feelings in a more productive way. Many because of it.
resiliency. While everyone is different and people find journaling or talking to someone True Colours Children’s Health Trust provides
nursing.
To register for the event visit
will react to adversity in their own way
a helpful outlet for expressing difficult
support to Waikato parents that have a child with
True Colours CEO and Nurse www.hamiltonhalfmarathon.org.nz.
based on their personality, age, culture and emotions and feelings and provides a way to a serious health condition. Part of that support is
experiences, there are things we can do to analyse and learn Specialist lessons Cynthia from them. Ward is excited about helping to build resiliency in families to help
build our resilience.
Self-Discovery to be – aligned you would to have such heard an iconic them Colours cope with at their www.truecolours.org.nz
journey. To learn more about
Building resiliency
of the saying “without Hamilton pain, event. there “It is no is a gain”. great how they help families visit www.truecolours.org.nz
Connections – strong relationships with When faced with family adversity, event, people and we will are often looking
close family, friends or your community learn things about forward themselves to being and involved grow as in the
are important. Having a supportive network a person. Many day. that The have kids experienced we support loss face so
that we trust and can rely on, when times are and tragedy find many their incredibly relationships hard improve, challenges
tough is invaluable.
they have a new appreciation of life, and grow
every day with such bravery
Sense of Humour – humour is an effective stronger with more self-awareness.
and determination. This event
coping technique when dealing with stressful Be positive – negativity breeds negativity
will also challenge many and
situations. It can help us to bond with others, so try to have an optimistic outlook on life.
we would love entrants to set
normalise our experiences and help us look at Practicing gratitude makes us think about
things in a different way. Research shows that what we do have, themselves rather than a challenge what we don’t to RUN
laughing has numerous health benefits such have. Eliminate FOR negative THE KIDS self-talk, and try help saying raise Proudly supported by
as relieving pain, increased immunity and positive things funds to yourself for True like Colours.”
you would if
Waikato Business News
happiness.
you were talking A to Give someone A Little else. Page has been and INSPO-Fitness Journal
J1430A
INSPO – FITNESS JOURNAL JULY 2017
43

LESS MEAT,
MORE VEG
More than 50 percent of
Kiwis say they are eating less
meat, and a quarter expect to
be mostly meat-free by 2025,
as they focus on their health
and budget according to the
results of a new survey.
It seems the days of a nightly meal of meat
and two veg may soon be a thing of the
past, with one in five (21%) saying they
choose to have a meat-free dinner for more
than half of the week.
The Bean Supreme survey which investigated
the eating habits of more than 1000
New Zealanders found that one in four (24%)
expect to be mostly meat-free within the
next seven years.
Health played a key role in their selection
of a vegetarian meal choice with four in 10
(42%) respondents giving this reason. This
was followed by cost (28%) and concerns for
animal welfare or the environment (14%).
Only two percent of those surveyed said they
did not eat meat due to religious considerations.
Around 14% of Kiwi women and 13% of
Kiwi men do not eat red meat, with health
a primary driver for males (44% versus 41%
females) and cost more relevant to women
(30% - men 25%).
The survey also found that Kiwis were
more likely to reduce their meat consumption
and instead, opt for vegetarian meals
as they aged. According to the results, one
in five (21%) 18-24-year-olds (compared with
half aged 65 plus) selected ‘health concerns’
as the main reason for choosing a meat-free
meal.
Millennials aged 18-24 were the most
common age group to believe they would
follow a diet that was mainly meat-free over
the coming decade.
When it came
to special dietary
requirements it
was Aucklanders
who said they were
most likely to follow
vegan or vegetarian
nutritional plans
with those in the
Waikato/Bay of
Plenty regions less
keen on embracing
this trend.
Wellingtonians
and Otago/Southland
residents were
most open to adopting
a flexitarian/
semi-vegetarian
approach to dining
- with nine in ten
(88%) going without
meat at least once a
week.
The survey also
revealed that vegetarians
and vegans
were most frequently
found to be
female, aged 25-54,
and live in Auckland
or Canterbury.
While more
than eight in ten
(81%) Kiwis include
red meat in their
Vege burgers
diet, a seventh (14%) excluded red meat with
1% identifying as vegan, 2% vegetarian and
almost one in 10 (9%) saying they ate poultry
or fish but not red meat.
Liz O’Meara from Bean Supreme says it
was interesting to see that a similar proportion
of men and women chose not to eat
meat but men were more likely to choose
vegetarian meals for health reasons and
women more likely to choose vegetarian
options for lower cost.
“Kiwis’ developing interest in a ‘flexitarian’
diet has led to the introduction of more
products which fit this lifestyle option.
“According to new industry data, NZ sales
of products made from plant-based ingredients
such as vegetarian burgers, sausages,
tofu and falafel increased by more than 20%
in the last year alone,” she says.
(*The research was commissioned by Bean Supreme
and conducted online among more than 1007 New
Zealanders by an independent market research
agency. The data was collected in July 2017).
44 INSPO – FITNESS JOURNAL JULY 2017

GROW
your own food
Whether you enjoy fresh flowers, luscious fruit or tasty
vegetables you know are good quality, it’s time to turn your
attention to your garden.
Dust off the gloves. Dig out the spade.
Get ready to get your hands dirty.
National Gardening Week is coming
up from October 6-13.
National Gardening Week aims to foster
a love of gardening with a focus on growing
not only plants but friendships, good health,
strong communities and closer connections
with nature.
This year’s National Gardening Week
is about getting everyone into the garden,
whether experienced, passionate gardeners
or those just starting out.
During the week people are encouraged
to help out in their community garden, lend
a hand in a neighbour’s garden or get stuck
in to their own.
Not quite sure where to start? Seek out a
local knowledgeable gardener and learn.
Kiwis love their gardens – whether it’s a
quarter acre or a few pots on the deck – everyone
can experience the joy of gardening.
It’s good for the soul!
To kick off National Gardening Week,
from October 6-13, Yates will be giving a free
packet of seeds to everyone who registers
online at www.yates.co.nz/nationalgardeningweek
10 things
to do during National
Gardening Week
1. Begin a bee-friendly garden -
blue, purple and yellow-flowering
plants are their favourites
2. Brighten up the garden with a
hanging basket of flowers – or fill
with strawberry plants
3. Plant microgreens for the kitchen
window sill
4. Feed your plants to get them
ready for the spring growth spurt
5. Start a compost bin or worm
bin to convert kitchen scraps into a
valuable plant food
6. Volunteer for a local replanting
programme
7. Join your local garden club
8. Lend a hand in your community
gardens
9. Help a neighbour in need – offer
to weed their garden
10. Visit a botanical garden or local
park and stop and smell the roses
GET INTO GEAR – HOLDEN GEAR
51-57 Alexandra Street. Hamilton, New Zealand
email: parts@ebbett.co.nz
Ph 07 839 4832
www.ebbett.co.nz
INSPO – FITNESS JOURNAL JUNE 2017
45

Winning is in
SIGHT
Optometrist reveals the
key to improving sporting
performance.
Have you ever wondered why some
people seem to have a natural
sporting edge? Almost as if the game
moves in slow motion for them, allowing
them to maintain impeccable focus and
precision.
It’s the kind of focus that allows Roger
Federer to see a ball flying towards him at
200km/hour from 20 meters away and hit
it back, when the average person would be
lucky to even see the ball coming.
While it may seem superhuman, studies
have proven that this superior visual accuracy
is often a result of a practice known as
Vision Training.
“From hand-eye coordination to peripheral
vision, sight has a huge impact on
sporting performance,” explains Paterson
Burn Optometrists Sports Vision specialist,
Ryan O’Connor.
“If you’re practising and training but don’t
seem to be progressing, an underlying vision
problem could be the cause.”
The eyes have it: Your vision could be
hindering your performance, says Paterson
Burn Optometrists’ Sports Vision Specialist,
Ryan O’Connor.
Common signs of vision problems among
athletes include inconsistent performance,
such as performance changing between day
and night, trouble focusing on moving objects,
and a gradual loss of focus during a game.
“While many athletes and coaches put
these performance problems down to a lack
of practise or an ‘off day,’ very few stop and
think that their vision could be the root of
the problem,” Ryan cautions.
“I’ve seen athletes who have been frustrated
by non-optimal performance for years and
have tried all sorts of solutions, without ever
considering having their vision checked.”
The good news for athletes is that Vision
Training works to combat these performance
impairments, often with rapid and noticeable
improvements.
“Vision Training equips athletes with
training tools to help them to identify problems
in their game and improve their visual
abilities” says Ryan, who administers sports
vision training for professional and amateur
athletes across the Waikato region.
Eye on the ball: A keen rugby player himself,
Ryan has a passion for helping athletes
optimise their vision for better performance.
Advertorial
The process typically begins with Ryan
visiting a team training session or watching
an athlete in action to see how they
perform. This is followed by a comprehensive
eye exam, the result of which guides
Ryan in developing a tailored training
programme.
“Every programme I put together is different,”
he explains. “Each exercise is tailored
to the individual’s needs, sporting code and
problem areas.”
Sessions can include pattern recognition
exercises to improve visual memory,
training for improving peripheral vision
and reactions, and completing simple vision
tasks under increased stress to replicate high
pressure situations.
Programmes typically span 10 weeks
and include a combination of sessions at a
Paterson Burn Optometrist’s practice and
at-home sessions.
“Athletes often have very busy schedules
so we do our best to ensure the programme
can fit easily into their everyday lives.”
While he won’t promise his patients
Federer-like sporting domination at the
end of their training, Ryan is confident
in the power of Sports Vision training to
improve performance and overall game
satisfaction.
“You don’t have to be an Olympic level
athlete to benefit from vision training. A 10-
week programme can make a huge difference
in performance at any level.”
BLUE
CARD
introduced to
club rugby
Concussion is currently
one of the biggest talking
points in the national
game of rugby. As a result,
provincial unions, in
association with New
Zealand Rugby, are
introducing the Blue Card
Initiative into the game.
The Blue Card Initiative is to assist and
ensure players’ welfare is a priority. If
a referee suspects a player has suffered
from concussion, that player will be issued a
blue card by a blue card-trained referee.
The player will then follow the Graduated
Return to Play protocol and must be cleared
by one of the participating GPs before they
can take the field again.
Referees have completed a thorough
training session with a medical professional
to help identify symptoms of a concussion.
“Referees are not doctors, so they are
not diagnosing a concussion they are just
suspecting a concussion to that player,” says
Waikato Rugby Union operation manager
Bill Heslop.
For some players concussion has affected
their careers on and off the park and a few
have even seen their careers cut short.
“It is a great initiative, it is clearly an
issue that needs to be taken more seriously
and our referees have been great throughout
the communication and education process,”
says Waikato Rugby Union referee education
officer Michael Winter.
“Referees will ensure player safety is paramount.
If they see a player that has suffered
a knock to the head, the referee will make the
decision to whether that player can remain
on the field or not. From June 3 referees
were able to issue suspected players with a
blue card and that player will be required
to follow the Graduated Return to Play
protocol.”
Grades affected by this initiative are the
Premiership, Championship, Division 1,
Under 85s and the Women’s competitions
throughout Waikato.
46 INSPO – FITNESS JOURNAL JULY 2017

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Jump online to tag yourself and your friends!
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P 08 849 9899 | www.fairview.co.nz
B4505H
OUT AND ABOUT
HILLCREST HIGH SCHOOL ACTION
Lyanne Eukaliti, Year 13
Athletes from Hillcrest High School made
a strong showing at the school’s annual
sports exchange with Rosehill College.
Hillcrest retained the hotly contested shield,
winning seven of the 11 games played.
Hong Zhang,
Year 13
Oliver Duke,
Head Boy
▼ SETTING THE PACE
St Peter’s athlete Bennet Greenhough proved
himself top of the field, winning the New Zealand
Champion U14 Boys' NZ1 BMX title.
▲ CARO CUP
More than 100 of Waikato’s junior swimmers (aged 13 and
under) enjoyed a fantastic day of relay racing at the recent
Caro Cup Relay Challenge against Auckland. Whilst the
team didn’t manage to claim the cup this year, they made an
impressive showing in the pool, showing 100% commitment
to their racing and in their support of their team mates. The
team was supported by coaches Alison Fitch and Helen Barr,
and 27 team managers who all volunteered their time to
support this annual event.

Understanding
EPILEPSY
BY GRAEME AMBLER
CEO, EPILEPSY ASSOCIATION OF NEW ZEALAND
There is misunderstanding about epilepsy to varying
degrees in every country in the world. For most people,
the word epilepsy has a very negative image with origins
several centuries old and steeped in history which nobody
has fully succeeded to change so far.
In New Zealand, there are 47,000 people
living with epilepsy and around six more
are diagnosed with epilepsy every day.
Most people with epilepsy lead full and
active lives, while a small proportion require
some assistance in their day-to-day living.
Epilepsy affects everyone in different
ways. The impact of epilepsy on a person’s
life is influenced by the individual’s seizure
type, severity of seizures, response to medication,
lifestyle and attitude. There are of
course, some common, general issues, when
Epilepsy is easier to live with
when you understand it.
For over 60 years Epilepsy NZ has been
helping those living with epilepsy and their
families navigate life with epilepsy.
Get in touch if you or someone
you know needs our help.
Call 0800 37 45 37
Make a difference today - donate online at
www.epilepsy.org.nz/support-us
it comes to living with epilepsy but each individual
has his or her own unique struggles.
At Epilepsy Association, we encourage
people living with epilepsy to get out and
participate in life. We know, in general, that
physical exercise can reduce seizures in people
with epilepsy if continued on a regular
basis (Nakken,1999). It has also been known
to help with mental health, decreasing stress
levels, increasing self-esteem and it can help
with struggles with isolation due to exercise
often being done with others (Howard et al.,
2004). If you have
any doubt, check
with your medical
professional.
Tom Smith was
the cornerstone of
the Scottish and
British and Irish
Lions forward pack
between 1997 and
2005. He has had a
successful international
rugby career
while living with
epilepsy since the
age of 18.
‘The seizures
started totally out
of the blue,’ he
explains. ‘There
was no warning,
no trigger. I had
not suffered any
head injury in spite
of the amount of
rugby I played. It
literally happened
overnight – nocturnal
seizures. At the
time, it was quite
distressing.’
Graeme Ambler
Tom has gone on to have a successful career,
lives life to the fullest and is passionate
about raising awareness of epilepsy.
As Wally Lewis, the well-known
Queenslander rugby league player has written
within his book, ‘Out of the Shadows’,
“As a small boy, I knew little about epilepsy,
or the struggle involved. As a man,
my understanding of the disease remained
minor but, through experience, I became
well educated about its effect.
Yet sadly, it remains one of the world’s
least promoted medical struggles. It’s time
to help millions who remain in the dark – as
I’ve found, there is light at the end of the
tunnel. “
Epilepsy Association of New Zealand
is a registered charity that works towards
creating a society free of discrimination and
stigma, where all people living with epilepsy
are supported towards self-management of
their diagnosis, enjoying a positive quality of
life and wellbeing.
The organisation provides information,
education and direct support together with
advocating for policies and services that
support people living with epilepsy, their
families/whanau, as well as with friends,
schools and workplaces.
For more information around where to
seek help, or how you can help, it is important
to visit www.epilepsy.org.nz.
(References: Howard, G. M., Radloff, M., & Sevier, T. L. (2004). Epilepsy and sports
participation. Current sports medicine reports, 3(1), 15-19.
Nakken, K. O. (1999). Clinical research physical exercise in outpatients with epilepsy.
Epilepsia, 40(5), 643-651)
48 INSPO – FITNESS JOURNAL JULY 2017

Raise your hand if you think sunshine
causes skin cancer. For decades, doctors
and the “cancer industry” have warned
us stay out of the “dangerous” sunlight
and/or use plenty of sunscreen.
But is this good advice?
Did you know Vitamin D deficiency has been linked
to cancer, diabetes, obesity, osteoporosis, rheumatoid
arthritis, inflammatory bowel disease, multiple sclerosis
and autism? Vitamin D isn’t really a “true” vitamin, as we
don’t need food to attain it.
Natural sunlight allows our body to create vitamin D
and even destroys excessive amounts. How does that
happen? When the sun’s Ultraviolet B (UVB) rays hit our
skin, they trigger a pre-cholesterol molecule which is
then turned into Vitamin D3 (aka cholecalciferol).
According to an Italian team, led by Luisella Vigna of the
University of Milan, research has shown that vitamin D
deficiency is associated with a higher risk of obesity and
obesity-related complications. The new study included
400 overweight and obese people with a vitamin D
deficiency who were put on a low-calorie diet and then
divided into three groups. One group took no vitamin
D supplements, while the two other groups took either
25,000 International Units (IU) or 100,000 IU of vitamin D
per month. After six months, participants in both vitamin
D supplementation groups had lost more weight and
had greater reductions in their waistlines than those who
hadn’t taken the supplements, Vigna’s team said. The
research suggests that all overweight and obese people
should have their vitamin D levels tested.
Researchers in Belgium appear to be the first to show
that vitamin D also lowers C-Reactive Protein (CRP),
a measure of inflammation in the body, in critically ill
patients. CRP is elevated when there is inflammation
in the body, and chronic
inflammation is a risk factor for
a number of conditions including
coronary heart disease, diabetes,
obesity and cancer.
The mechanisms by which vitamin D
reduces the risk of cancer are fairly well
understood. They include enhancing calcium
absorption, inducing cell differentiation, increasing
apoptosis (programmed cell death), reducing metastasis
and proliferation, and reducing angiogenesis (formation
of new blood vessels).
The authors of a 2006 article in the American Journal of
Public Health state, after a review of more than 60 studies
on vitamin D and Cancer, that
cancer occurrence and death could be reduced with
improved levels of vitamin D in the body. The incidence
of breast cancer could be reduced by 50% and colon
cancer by 80%.
A June 2007 Creighton University School of Medicine
study indicated that appropriate levels of vitamin D3 (and
calcium) reduced the risk of cancer by a staggering 77%.
A 2009 study by a group of Leeds University researchers
actually found that higher levels of vitamin D were linked
to improved skin cancer survival odds, while other studies
have found that vitamin D has a connection to a strong
immune response in the body.
The best place to get vitamin D is natural sunlight. Our
bodies are able to build up reserves over the summer
months if we get plenty of exposure to sunlight,
however, in the winter time, we’ll probably still need a
good vitamin D3 supplement. But take note that many
vitamin D supplements are ineffective. Here’s why: The
vitamin D in most vitamin supplements is vitamin D2
and is synthetic. Vitamin D2 is also called “ergocalciferol.”
It is not the form of vitamin D that you need to prevent
cancer and degenerative diseases. The form of vitamin D
which we need is vitamin D3 (“cholecalciferol”) and, as
I mentioned above, it is produced from the UVB rays in
sunlight. That’s why I frequently refer to sunshine as the
“most affordable obesity and cancer-fighting nutrient in
the world.” Think about it, we can get a lifetime supply
for FREE.
This article was submitted by Fiona Paulsen - MiracuLoss
Ltd. owner.
Before
After
Janette’s life change
Joining MiracuLoss turned out to be an inspired idea for Janette Scott.
Initially Janette was attracted by the promise of weight loss but she
quickly discovered that MiracuLoss was far more than a weight loss
programme. Within the first month Janette experienced a noticeable
improvement in her health. “I was amazed to discover the effect
different foods have on my body” says Janette. “I’d always believed it
was my weight that was causing my joint pain but my joints stopped
hurting almost from the beginning”.
In the last eight months Janette’s learnt what foods her body thrives
on and what foods cause problems. Along the way she lost over 50
kilos!
“I used to have a lot of unexplained swelling in one of my legs - now
it’s almost completely gone. Everyone used to tell me that if I lost
weight my health would improve but I now realise it works the other
way around. After years of struggle it’s such a relief to have found the
solution”.
Janette is such a convert to her new way of living she’s even had a
T-Shirt printed with the slogan “Obesity is a symptom. It is not the
cause.” When asked what advice she would give to others battling
with their weight Janette quickly replies, “Don’t try to diet. Diets
usually don’t work long-term because we are all different and the
solutions are all different. It’s far easier to get the MiracuLoss team
to help you find out what has caused the weight gain in the first
place and to correct that forever. They (the MiracuLoss team) are so
supportive - they really ‘get it’. You will be amazed by how quickly the
weight just melts away. It really lives up to it’s name”!
For more information call 0800 647 228
or email us info@miraculoss.co.nz
www.miraculoss.co.nz
INSPO – FITNESS JOURNAL JULY 2017
49

MEN AND
FOOD;
blame it on testosterone
BY JULIE FERGUSSON
RED SEAL NATUROPATH
He walks in to the house and
the greeting is brief (or just
a grunt if you are lucky) as
he heads towards the fridge
to survey the contents and to
see what is good to eat. He
always seems to be hungry.
Son, brother, husband or
lover – men and food, what
is it all about?
Women generally dictate the diet
and nutrition level of her family
as it is more likely she plans and
shops for it. Typically, most women know
more about nutrition than men.
When it comes to optimal nutrition, do
men have special needs that are different to
women? Absolutely. Just like women, men
have special needs too and need to pay attention
to specific nutrients to help maintain
great health.
There are many common conditions that
effect both men and women such as diabetes;
cardiac disease and obesity, however, some
conditions men are more prone to.
Blame it on testosterone
Differences between men and women are
subtle, but due to their size and lean body
mass, men’s calorie intake needs are higher
than women’s, especially if they are active.
Testosterone is responsible - the male
hormone. This hormone results in increased
muscle mass and bulk, driving the need for
more calories and protein intake than women
to maintain their bodies.
Iron in or out?
Compared withwomen, adult men don’t
need as much iron. Often men consume
more red meat (than women) so it is important
for them not to overload on iron.
A small percentage of men are at risk for
a hereditary condition that causes excess iron
to build up in the vital organs called hemochromatosis,
but this condition can also be
acquired after having too much iron in the
diet or from blood transfusions.
Excess iron can damage organs, which
can lead to increased inflammatory conditions
as well as cancer, irregular heartbeat
and cirrhosis of the liver. Symptoms of iron
overload can be diabetes, darkening of the
skin, abnormal heart rhythm or joint pain.
Men who are prone to this condition
usually begin to exhibit symptoms of hemochromatosis
between 30 and 50 years of age.
However, every man is an individual, so if
a man is vegetarian or vegan, if he does lots
of exercise or is iron deficient, then an iron
supplement could be recommended. Having
a quick blood test can determine iron levels.
Let’s talk about sex
Lifestyle factors such as stress, obesity, and
poor nutrition can impact on fertility and
sexual function.
In recent years it has been reported that
one in five men had abnormal sperm quality
and in New Zealand men, sperm count has
halved over the last two decades.
Key nutrients have proven helpful for
maintaining testosterone levels, essential for
sperm production and the subject that many
men squirm at thinking about; prostate
health.
Z is for Zinc
The last letter in the alphabet, but the first
mineral for men’s health; z is for zinc. The
prostate gland contains high concentrations
of this mineral.
Researchers have discovered that the
trace mineral zinc plays a vital role in
maintaining prostate health and prevention
against prostate cancer; in fact those with
prostate cancer tend to have low zinc levels.
Prostate cells accumulate more zinc than
cells in any other human tissue. Zinc enables
the male body to produce testosterone,
because of this; low levels of zinc have been
linked to erectile dysfunction and low libido.
It is not surprising then that oysters
contain some of the highest levels of zinc in
a food, hence its renowned reputation for being
an aphrodisiac. But lamb, beef, spinach,
ginger, oats, nuts and pumpkin seeds are also
great sources and 10 - 15 mg daily is needed
to maintain healthy zinc levels.
Sexy fruit and veg?
Keep the fruit bowl full as fruit and veggies
have an impact on male sexiness. These are
great daily sources of Vitamin C which is key
for healthy sexual function.
Vitamin C is probably better known for
its role in immunity, but it is also helpful for
keeping skin and gums healthy, to help with
stress reduction, cognitive function and even
linked to improved fertility. Vitamin C helps
increase sperm’s ability to flow freely and can
help to maintain healthy blood vessels.
So the next time he walks into the house
and goes straight to the fridge know that he
does need more filling than a woman, but
suggest some of the foods that will help keep
him healthy. The best sources of nutrients
will always be food, but sometimes extra support
is needed, especially in times of stress,
busy lifestyles or poor habits.
Remember that it is important to ensure
that men choose supplements that are appropriate
for their needs. This may mean a
low or no iron supplement or multi vitamin,
increasing Vitamin C or ensuring they have
adequate zinc for their optimal health and
sexiness.
50 INSPO – FITNESS JOURNAL JULY 2017

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INSPO – FITNESS JOURNAL JULY 2017 51
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52 INSPO – FITNESS JOURNAL JULY 2017
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