INSPO Fitness Journal August 2017

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Fitness Journal
Waikato Edition
AUGUST 2017
Running
TIPS
Beat the
winter blues
FUTSAL
Brayden Lissington
WELLBEING LIFESTYLE FITNESS

2 INSPO – FITNESS JOURNAL AUGUST 2017

CONTENTS AUGUST 2017
On the cover
8
Meet Brayden Lissington:
Futsal fanatic, star player
and promoter of the sport.
Columnists
12
14
Kristina Driller: Speed
development for athletes
John Appel: Futsal
injury prevention
Alison Storey: The
20 benefits of ball sports
24
Kate Caetano:
Running tips
Sarah MacDonald: Strengthen
30 your back with yoga
25
Pathway to Podium:
Isaiah Priddey
36
Shane Way: Managing the
winter blues
Pathway to Podium:
26 Tatiana Kaumoana
45
Monica van de Weerd:
Healthy Winter
32
Yoga for all sizes
– be inspired
45
Danielle Roberts: Disordered
eating and body image
Photos by Dan Franks (Play Creative)
playcreative.co.nz
34
Balancing your
lifestyle
Regular
Features
38
The importance of a
good night’s sleep
6
Things We Love
10
Spotlight on Futsal: Find out
how you can get involved
Anna Kingi:
40 functional fitness
29
Book Corner
16
Waikato Rugby feature:
Mitre 10 Cup
48
Top tips for natural
supplements
37
Beauty Spot
22
Direct Group Uniforms
Hamilton Half Marathon
52
Motivating kids
to exercise
WWW.INSPOMAG.CO.NZ
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INSPO – FITNESS JOURNAL AUGUST 2017
3

FROM THE EDITOR
Mother Nature has thrown everything
at us recently; glorious
summer-like days, torrential
downpours and flooding, and hailstones
and snow.
So if you’re thinking the indoors is a
good option for a new winter sport, we introduce
you to Futsal, which is fast taking
off around New Zealand with all ages.
An enthusiastic group of local players
are keen to get newbies involved. Among
them is our cover star Brayden Lissington,
who is not only a Futsal White (representing
New Zealand), but is also responsible
for promoting the sport.
If you prefer a different
kind of challenge,
check out our guide to
the upcoming Direct
Group Uniforms Hamilton
Half Marathon.
Whether you want to
clock up your first half
marathon or get the
kids involved, there are plenty of options
for all fitness levels. With another month
remaining until winter is officially over,
we’ve got some expert advice on how to
beat the winter blues and to keep in top
health. Plus if you’ve ever been intimidated
by yoga, check out Sarah Harry’s attitude
and tips to ensure all ages and sizes can
enjoy the activity.
Whatever you choose to do, stop and
enjoy the moment. I’m eagerly looking
forward to another rare day off, planning
to return to Raglan beach and try and
recapture more amazing moments like
that pictured.
LISA POTTER
EDITOR
Fitness Journal
EDITOR Lisa Potter
MOBILE 021 249 4816
EMAIL lisa@nmmedia.co.nz
ADVERTISING ACCOUNT MANAGER
Candra Pullon
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DESIGN Tania Hogg / Kelly Milne /
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Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
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Contact us
1 2 3
1 / Dan Franks
Not only is Dan Franks a New Zealand
BMX rider – he’s also helping other
Kiwi athletes and businesses promote
themselves on a global stage. Together
with partner Nicky Felton, the pair
are the minds behind Play Creative;
specialising in videography. “We’re big
on helping passionate people communicate
their dreams to the rest of the
world,” he says.
2 / Ann Kingi
Anna is a busy mum of three children
(aged under six) with a BA
(with double major) in Education and
Anthropology from the University of
Auckland. She is fascinated by the
psychology of fitness and admits she
is a recent fitness convert, thanks to
her husband (an ex-policeman, crossfit
and personal trainer) opening a gym
in Mangawhai. Her interest in fitness,
psychology and mental wellness sees
her spending considerable time thinking
about the benefits and challenges
of ‘getting moving’. She also enjoys
eating and preparing ‘real food’ (her
kids eat sauerkraut by the handful)
and is keen to raise them to be confident,
strong and active.
3 / Masanori Udagawa
Originally from Japan, Masanori has
been living in Wellington for the past
18 years. “I was initially attracted to
photography because images have the
ability to transcend language barriers.
I specialise in photographing sports
and music but enjoy photographing
fashion and nature when I can.” Masanori
provides photos to media outlets
in New Zealand and Japan.
photowellington.photoshelter.com
EMAIL info@inspomag.co.nz
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PO Box 1425, Hamilton 3240
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A few of our favourite things
HEAVEN SCENT
Handmade in New Zealand, the Amanda
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The only sniffles you’ll want this winter
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If you’re fuelling your body with good ingredients, and
respecting your muscles and fitness, then treat your
underarms to some natural goodness too. This new Weleda
24hr Roll-On Deodorant uses clever ingredients like
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REACH YOUR PEAK
Run with complete confidence in the Merrell Agility
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SMART WATER
Hydrating your body is just as important in
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vitamins and super anti-oxidant pycnogenol.
Just what you need to help your body through
a busy day. Be1above.com

TEA PARTY
Tea parties are back in vogue
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Naturopath and herbalist
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herbal medicine, her holistic
philosophy and love of plants
for these nourishing teas.
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INSPO – FITNESS JOURNAL AUGUST 2017
7

Brayden
Lissington
KICKIN’
IT
BY LISA POTTER
When it comes to being actively
involved in sport, Brayden
Lissington has always followed
his passion.
And so the talented athlete has impressed
at a variety of sports; from
rugby, football, touch and cricket, to
tennis, basketball and indoor netball, before
deciding to simplify and specialise in football
and futsal.
The change in focus paid off and the
25-year-old has represented New Zealand
around the globe and is integral to helping
promote and grow the sport of futsal.
Having first tried the sport when he was
14, Brayden was immediately hooked and
it didn’t take long for him to start spreading
the word about this then relatively new
sport.
The fact he is now officially responsible
for promoting the sport in the Waikato
region is a perfect, if not challenging, fit for
someone with such natural passion for futsal,
as well as his university education in marketing
and publicity.
Brayden now juggles being Futsal Development
Officer for Waikato Bay of Plenty
Football, with being a key member of the NZ
Men’s national futsal team (Futsal White).
The University of Waikato Sir Edmund
Hillary Scholar debuted for the Futsal Whites
in Fiji when he was just 18 years old.
He admits his first cap was ‘something of
a baptism by fire’.
‘I was named in the starting five to play in
front of about 2000 people, against the twotime
reigning Oceania Futsal Champions, the
Solomon Islands. The atmosphere was like
nothing I’d ever experienced.”
He also attracted the crowds for an entirely
different reason – and nothing to do with
his sporting prowess. With Justin Bieber mania
at a fever pitch, Brayden was a dead-ringer
for the pop star with his distinctive midlength
blonde hair – and was interrupted in
the middle of a key game by cheering locals
screaming ‘Bieber, Bieber’.
He has since gone on to cement his presence
in the sport, representing New Zealand
at the University World Futsal Championship
in Brasil.
Despite a few seasons out of the competitive
arena through injury, he’s back, more
driven and enthused than ever.
“Futsal is everything you love about football
and more. It is fast paced, high scoring,
and the ultimate opportunity to express
yourself,” he says.
“It’s also an invaluable tool for football
development, as it promotes individual ball
skill, one-touch passing, off the ball movement,
and creativity.”
INSPO Fitness Journal finds out more...
Where did you grow up and what sports did
you play? I mainly grew up in Napier. In
winter I wanted to be an All White, and in
summer I wanted to be a Black Cap.
Career path? My role at WaiBOP is split three
ways. Half of my time is spent developing
futsal players, coaches and referees. A quarter
of my time is spent running football and
futsal events, and the fnal quarter is spent
co-ordinating marketing and communications
for Futsal at New Zealand Football.
How did you get involved in the sport? I had
been playing indoor soccer in Napier for two
years before I was introduced to futsal, at 14
years old. I was part of a football academy,
and for one of our trainings we played futsal
with Paul Toohey, who was a local guy with
a keen interest in the game. Paul is now in
charge of futsal and beach soccer at Oceania
Football Confederation.
Outline your upcoming 12 months:
2017: NZF National Futsal League (WaiBOP)
2017: Trans Pacific Cup — Futsal Whites vs
New Caledonia
2018: Futsal Whites team to begin preparations
to qualify for the 2020 FIFA Futsal
World Cup
Greatest successes to date in the sport?
2016 NZF Futsal Player of the Year
8 INSPO – FITNESS JOURNAL AUGUST 2017

What motivates you to keep involved and
competing? I want to lead New Zealand to
qualify for the FIFA Futsal World Cup for the
first time in history.
What is your greatest challenge of your sport?
Year-round competition. Futsal is still in its
infancy, so I am unable to compete all year
round. Most futsal players play football in the
winter to stay fit and continue kicking a ball.
However, to become a better futsal player, I
need to be playing competitive futsal more
often. In Hamilton, our greatest challenge is
facilities. Right now we do not have a full-size
futsal court. In term one of 2017, there were
more than 100 registered futsal teams in
Waikato playing across seven different venues.
The team around you? Because futsal is so
new to New Zealand, our players have more
experience than our coaches. This means that
locally, the team around me is really unique.
The people who assist in my training and
development are my local team mates. As the
only Futsal White in our region, my relationship
with my team mates is mutually-beneficial.
I rely on them to challenge me and push
me to achieve, and they rely on me to pass on
knowledge so they can achieve with me.
What does the sport involve? In season I will
be playing or training 3-4 times per week.
On top of that is video analysis and physical
conditioning. To keep my body moving, I
rely on lots of stretching, yoga and pilates.
What gives you the most pleasure from
futsal? Problem solving. Because of the
confined space, the same “problems” constantly
reoccur. My favourite part of futsal is
working with team mates to get on the same
page about how we solve these problems.
The key to success is having all players on
the same page.
Long term goals? I want to help lead New
Zealand at the 2020 FIFA Futsal World
Cup. To achieve this, I must first continue
rehabilitation from my current injury. Next
I need to ensure that WaiBOP has another
successful year in the 2017 NZF Futsal National
League. Then I must gain re-selection
into the Futsal Whites and ensure we gain
qualification for the World Cup.
Was there a time when you thought of giving
up and why? Yes, in 2013 I had a break from
futsal. I pursued a career outside of my sport
and was unable to balance playing and working.
In 2014 I made the decision to return to
futsal and I haven’t looked back.
Five things about you/your sport people
would be surprised to know?
1. Futsal is the fastest growing sport in
New Zealand.
2. I am currently completing my NZF Futsal
Level 3 Coaching Certificate
3. In 2015, I played futsal in Sydney for a
season.
4. In 2016, I played at the University World
Futsal Championships in Brazil
5. In 2016, I won a competition to play an
exhibition game with the two best players
in the world (Ricardinho and Falcão). I was
flown to Orlando and put up at Disney World
for the week. The game was held to promote
the upcoming launch of the Professional
Futsal League in the USA.
Your favourite local spots to train? Unirec
— I had a great time at the University of
Waikato, and the majority of our futsal team
attend or have attended the university. It’s
a good court and we always seem to have a
good time training there.
Where in the world do you want to train/
compete? Spain. The Spanish league (Primera
División de Futsal) is the best futsal league
in the world. They play in front of sellout
crowds in an NBA type atmosphere. I believe
our sport has so much potential to succeed as
entertainment — I would love to experience
the hype in a league that is fulfilling that
potential.
What other sports are you involved in? By
association I am involved in Three Day
Eventing. My girlfriend, Samantha Felton, is
a New Zealand representative eventer.
Who inspires you and why? I am inspired by
my girlfriend. Sam is the most driven, hard
working person I have ever met. I admire
these attributes and do my best to follow.
Your advice to others wanting to have a go
at the sport? Get a group of mates together
and get into it! At the end of the day, I love
playing futsal because it is a good time spent
with good people. Enter a local league and
have some fun.
9
Photo by Masanori Udagawa | photowellington.photoshelter.com

Spotlight on...
FUTSAL
Futsal is the fastest growing
sport in New Zealand with
more than 20,000 registered
players. Regarded as a world
leader in developing futsal,
New Zealand has been
shortlisted to host the 2020
FIFA Futsal World Cup.
Hamilton’s Brayden Lissington is a
massive futsal fan. As well as being
one of the country’s top players and
a member of the Futsal White (NZ Men’s
national futsal team), any time off the field
is spent promoting the sport in his role as
futsal and events co-ordinator for Waikato
Bay of Plenty Football (WaiBOP).
Brayden provides INSPO Fitness Journal
with an overview of the sport:
Futsal gets its name from the Portuguese
phrase futebol de salão. The direct translation
for this phrase is ‘hall football’.
What are the basics? You have probably
heard of FIFA, it is the international govern-
ing body for football (soccer). You may not
know that FIFA is also the governing body for
two other sports — beach soccer and futsal.
Futsal is the only official version of ‘indoor
soccer’.
Apart from being indoors, there are also other
key differences between football and futsal.
Surface: Futsal is played on a flat hard surface
(usually wooden or rubber).
Court size: A full-sized futsal court is 40m
long and 20m wide.
Ball: A futsal ball has a lower bounce than a
traditional football (a combination of
air and foam is used to inflate the ball). A
futsal ball is also smaller in size.
Players: Futsal is 5-aside (1x GK and 4x court
players).
Rules: Futsal rules are actually more similar
to traditional football than ‘indoor
soccer’. In futsal the ball can go out; however,
instead of throw-ins, play is
restarted with a kick-in. The goal keeper is
allowed to come out of their goal
area, and players are allowed to enter the
goal area. There is no restriction on
how high the ball can be kicked.
Season: In New Zealand, futsal is a summer
sport so it does not clash with football. Local
futsal leagues run in school terms one and
four, while football runs in terms two and three.
Representative competitions:
NZF Men’s Futsal National League:
October — December
NZF Women’s Futsal National League: February
NZF Youth Futsal National Championships: July
NZF University Futsal Championships: April
NZSS Futsal Championships: March
AIMS Games: September
What is unique about it? Futsal is a sport in
its own right, but it is also widely used as a
development tool for traditional football.
10 INSPO – FITNESS JOURNAL AUGUST 2017

Where is it mainly played?
Futsal is most commonly associated with
Brazil. In Brazil, children do not begin
playing football until they reach their early
teen years — up until that point, they only
play futsal. Futsal is most popular in South
America, Europe and Asia. The best regarded
professional leagues in the world are played
in Spain and Brazil.
Skills learned/created by the sport:
1. An understanding of the importance
of teamwork
2. The ability to be resilient and not
dwell on mistakes
3. How your movement can create space
to play
4. How your body movement affects
your defender
5. The importance of accurate passing
and good technique
Gear needed
To play with your friends, all you need is a
ball and some shoes to mark a goal. To play
in a WaiBOP futsal league you need indoor
shoes and shin pads.
How to get started:
For more information, visit: www.waibopfootball.co.nz
or email: futsal@waibop.co.nz
Visit the local Facebook page: WaiBOP Futsal
or jump on YouTube and search Futsal.
Who can play it?
Anyone can play, whether it is your first
game or your one-hundred-and-first. There
are leagues to match your ability.
What do you wish everyone knew about the
sport: Futsal is both an amazing sport on its
own, and a great development tool for football.
Local futsal involvement:
The WaiBOP (Waikato/ Bay of Plenty) Men’s
Futsal team made it to the grand final in
the 2016 Futsal National League. I coach
and play for this team. At the moment I am
the only player in the national team, but
we have a bunch of young up and coming
players with high hopes of wearing the silver
fern.
Misconceptions about the sport:
The biggest misconception about futsal is
that it is a game of ‘tricks and flicks’ and is
therefore bad for football development. In
reality, the key feature of futsal is that it is
played in a small confined area; players have
far less time to make decisions. To succeed at
futsal, players actually have to be better with
their head than with their feet.
INSPO – FITNESS JOURNAL AUGUST 2017
11

SPEED
DEVELOPMENT
for athletes
BY KRISTINA DRILLER
This month I caught up with
track athlete and strength
and conditioning specialist
and sport science researcher
Hayley Gilchrist and we
talked all things speed
development.
What are the main areas you recommend to
focus on when developing speed in athletes?
There are a number of areas we could branch
off into when talking about speed. With the
developing athlete; it may be more important
to promote skill learning and rhythm,
with the experienced athlete; trying to
improve speed further, things tend to get a
bit more creative.
For the developing athlete, education is
a key part of training. Understanding why
they are learning a particular drill is really
important when they are learning what the
‘ideal’ movement should be.
Initially, sprint drills are quite difficult and
require co-ordination and rhythm to feel like
you aren’t going to get your legs tangled up.
In young athletes, it can often be a barrier to
try harder at something so technical.
This can especially be the case when they
turn up to training and may have grown a
few centimetres or weigh a kilogram heavier,
totally changing the way they move compared
with the last session when they were
moving well.
This is why expecting a standard of
movement is not always best practice when
working with young people as their bodies
are regularly changing.
Sprint drills are really important for all
levels of speed development. They are often
used in warm-ups to learn the movement
patterns of sprinting. There is never a point
in time when a sprinter no longer needs to
do sprint drills.
How is flexibility important for athletes to
move faster?
That depends on what you mean by flexibility;
being able to do the splits or turn yourself
to a pretzel probably won’t be too helpful. In
terms of sprinting, we think about mobility
and tendon strength.
If your range of motion is limited and
stops you from achieving desirable body
positions for directing your momentum,
working on mobility may help improve
performance.
Sprinters work on mobility through specific
warm-up and rhythm drills. The other
side of the coin is stiffness; tendon stiffness
is extremely important for improving sprint
speed.
Without getting too technical, force
travels faster through a stiff strong tendon
rather than a floppy loose one. Joints moved
by muscle action pulling tendons, to rapidly
transfer force from the hip joint (powered
by the mighty glutes), through to the knee
(transferred by the quads and hamstring
muscles), and through to the ankle to the
ground (by the calf musculature), we need a
smooth pathway with little interference and
energy leakage.
Stiff tendons reduce energy leakage lost
as energy is transferred through each joint
structure. Range and force production is a
very individual consideration in training,
there is no one size fits all approach.
There is of course desirable mechanics
to replicate, but that may not fit the way
one athlete may apply force compared to
another.
Flexibility or range of motion is also a
great recovery tool or something to monitor.
12 INSPO – FITNESS JOURNAL AUGUST 2017

Returning the body to its ‘normal’ or required
range of motion is something important
to pay attention to after a hard training
session or a game.
Is it possible to improve speed by doing
strength training in the gym?
Yes. You can certainly increase speed by
improving lower body strength, specifically
for the glutes and hamstrings, which many
studies and anecdotal evidence backs up.
These are the prime movers for sprinting.
The gym movements need to be performed
with intent and an understanding of why
you may be doing that movement, from the
exercise selection through to the speed at
which it is executed.
Lower body strength is always a factor in
sprinting. Some athletes do not spend a lot
of time in the gym, but when strength tested
you may find they are naturally strong and
may not require additional strength training.
If an athlete is lacking in strength, then a
lower body strength programme may be a
good point to start, other than working on
technique to improve speed.
To develop speed in a football or futsal
athlete, what would be the key training strategies
you would prescribe?
For a field sport requiring repeated high intensity
sprints, mastering sprint drills could
be highly advantageous, especially when the
athlete is expected to maintain athleticism
and competitiveness under fatigue.
We know that hip, knee and ankle movement
strategies change while under fatigue.
Other than increasing speed performance,
improving the body’s ability to perform
repeated high intensity runs while executing
ideal technique could also reduce the likelihood
of becoming injured, especially when
with change of direction during maximal
sprints if fatigued.
Sprint drills work to target these lower limb
joints to be able to transmit force smoothly
from the hip through to the ankle. Changing
the work to rest ratios once the athletes have
developed good competency with movement
drills would work to challenge the body to
maintain good movement while fatigued.
This is part of long-term athlete development
and should be implemented by
appropriate coaches or strength trainers.
If there is a weakness, focusing on lower
body strength will benefit speed performance.
The development of core strength
is recommended as this will assist to hold a
strong low driving position during acceleration
and anti-rotation strength during
maximal sprinting.
As mentioned earlier, glute, hamstring
and tendon strength are highly important
areas to focus on for sprint performance.
What are the top five exercises you would
give to a field athlete who wanted to focus
on speed development by doing specific
exercises in the gym?
My top five exercises for improving speed in
the gym for a field athlete focus on strengthening
the posterior chain in specific sprinting
movements.
- Squat: to a box or quarter squat depth,
excessive range of motion is not always
necessary.
- Deadlift: Sumo, conventional deadlift or
single leg RDLS are all beneficial to target
glutes and hamstrings.
- Reverse lunge, step up, Bulgarians. These
are great single leg movements for glute
strength.
- Hip thrust – all variations, these target
the glutes significantly more than most
lower body exercises
- Hamstring isometric holds (there are
many variations), extremely important for
strengthening tendons
Where should people start to get in touch
with coaches who can help improve their
speed and athleticism?
- Hamilton City Hawks is the largest track
and field club in Hamilton and is a great
place to be introduced to many different
coaches and track and field disciplines.
- The Athletics New Zealand website also
has a list of local clubs and websites and
can help direct new athletes to coaches.
- You can also engage in performance
profiling services from accredited
strength and conditioning specialists.
ProPerformance is a testing based performance
profile service developed to
provide direction for areas of performance
to improve in relation to specific athlete
goals and long-term development.
KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management,
Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise
as medicine”. Kristina has a wealth of experience spanning eight years and provides
expert advice in chronic disease management and musculoskeletal rehabilitation.
INSPO – FITNESS JOURNAL AUGUST 2017
13

Injury prevention
IN FUTSAL
Futsal is a multiple-sprint sport with more high intensity
phases than eleven-a-side football. However, it is a safe
generalisation to say that the vast majority of social players
don’t put much effort into doing a pre-game warm-up.
If your warm-up consists of kicking the
ball around a circle for a bit and smashing
a few goals, while stretching your tight
Achilles and hamstring, you’re asking for a
quick trip to a physiotherapist.
In the July issue, I shared an appropriate
warm-up routine for running athletes. This was
also a great warm-up for straight line running
and a good place to start for your futsal game.
The most common injuries as reported
from the British Journal of Sports Medicine
are ankle and groin strains, so the futsal
player needs to develop a solid programme
to help prevent these injuries.
Because futsal is such a dynamic sport
with constant sprints and changes of direction,
the single most important component
of athletic ability is balance, because it
underlies all movement. Without balance,
you are putting the body under increased
stress and strain which will eventually lead to
an injury.
Below are four brief concepts that any
player can use, not only to help prevent injury,
but also to boost performance.
1Always complete a quality warm-up; we
don’t need to re-invent the wheel here.
The best warm-up has already been developed
by FIFA and can be found by going to
the New Zealand Football injury prevention
page (fit4football.co.nz). The warm-up is set
up for the outdoor game, but the basics can
be used for futsal.
Develop stability and mobility. A stable
2 body moving with fluid mobility will be
much less susceptible to injury. This is the
best secret for injury prevention and is why
I am such a fan of unstable base of support
training. A player who is proficient on the
balance board, Swiss ball and Oov is much
less likely to put themselves in a position that
could cause injury. Developing solid proprioception
helps enhance performance and
increase agility. Agility is a key component of
futsal. A player’s ability to sense movement
and stay in balance at all times during the
match will pay dividends in performance
and injury prevention.
I’m not a coach and I can’t talk to technique,
but all the research shows that
3
a player with good skill and technique gets
injured a lot less. They simply don’t make
mistakes or over extend the body because
they have the skill to perform. Take the time
to get good coaching, spend time on the ball
and develop some skills.
One of the key elements to injury prevention
is to develop strong eccentric
4
muscular control. Most injuries happen at
the end range of a muscles length where it
is the weakest. A great example in football is
the Nordic hamstring curl pictured right.
Players who develop strong eccentric
control of the hamstring are much less likely
to pull a hamstring or groin muscle. When
doing any strength work, try and do exercises
that are training the movements not just the
muscles. So rather than doing a bench press
do burpees, rather than doing squats do lunges,
forward, backward, and sideways. Being
creative with your strength work will keep
a player interested in the routine. A strong
player is generally not an injured player.
In conclusion, do that warm-up, get
balanced, practise those skills, and have
fun getting strong. Until next month, stay
healthy and enjoy your sport.
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
M: 027 844 5347
E: danielle @fuelnutrition.co.nz
www.fuelnutrition.co.nz
www.facebook.com/fuelnutrition4life
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
For nutrition education, plans and
guidance tailored to your needs contact
Danielle Roberts (Bsc Human Nutrition)
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14 INSPO – FITNESS JOURNAL AUGUST 2017

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INSPO – FITNESS JOURNAL AUGUST 2017
15

MOOLOO
MAGIC
Waikato opens its 2017 Mitre 10 Cup
campaign away from home, before
returning to FMG Stadium Waikato
to face provincial neighbours
Counties Manukau.
The remaining home games will feature
returning provinces from the 2016
campaign, Manawatu and North
Harbour, plus important matches between
Tasman and Wellington.
Recently, Waikato confirmed the key signings
of Dwayne Sweeney and Zac Guildford
for the 2017 squad.
Sweeney, 32, has recently returned to the
province after playing in Japan for the last
four seasons.
Waikato head coach Sean Botherway
says: “It’s great to have a player of Sweeney’s
calibre back in the Waikato set up. His
experience alone will be vital to the team
and his ability to play a range of different
position in the backline will be crucial during
the season.”
Former All Black and Rugby World Cup
winner, Zac Guidlford joins the squad after a
successful Waikato Club Rugby campaign for
Hamilton Old Boys.
“Zac has shown a strong desire to get back
into professional rugby. This is another positive
step toward that goal,” says Botherway
Cult hero and crowd favourite, Loni Uhila
returns for another season and adds a huge
amount of experience to the side.
16 INSPO – FITNESS JOURNAL AUGUST 2017

Waikato’s 2017
Mitre 10 Cup schedule:
v Counties Manukau - Friday 25 Aug, 2.35pm
v Tasman - Sunday 3 Sep, 2.35pm
v Manawatu - Saturday 16 Sep, 2.35pm
v Wellington - Saturday 23 Sep, 5.05pm
v North Harbour - Sunday 8 Oct, 4.35pm
mooloo.co.nz
Depending on International
commitments, Waikato may
also have the services of their
All Blacks, Tawera Kerr Barlow,
Damian McKenzie and Anton
Lienert-Brown, during the
campaign.
Young loose forward Luke
Jacobson’s rapid rise in rugby
continues with Waikato in
2017. After captaining the 2016
Waikato Under 19s’ side to
victory and winning the Jock
Hobbs memorial trophy; he
recently led the New Zealand
Under 20s’ side to glory at
the 2017 World Rugby U20
Championship. Luke Jacobson
will also join his older brother
Mitch, and will be a player to
keep an eye on this Mitre 10
Cup season.
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INSPO – FITNESS JOURNAL AUGUST 2017
17

Waikato Premiership
CLUB RUGBY FINAL
Hamilton Old Boys are 2017
Waikato Breweries Shield
champions after a 38-16 win
over Otorohanga in the recent
Waikato Premiership Club
Rugby Final.
Hamilton Old Boys were favourites
going into the encounter, as they
looked to win a Premiership A title for
the first time since 2005. Otorohanga were
looking for their second Breweries Shield
win, since their maiden victory back in 2012.
Halfback Pele Cowley opened the scoring
in the final for Hamilton Old Boys when he
spotted a gap close to Otorohanga try line.
Tom Jordan converted the try and the home
side led 7-0 early in the first half.
Otorohanga’s first points of the afternoon
came from the boot of Te Hata Wilbore
slotting a penalty from out in front. Midfielder
Joe Perawiti added to their score after
he broke through the Hamilton Old Boys
defense and ran away to score the first try
for Otorohanga and gift the visitors the led.
Wilbore added the extras as Otorohanga lead
10-7.
But Hamilton Old Boys found themselves
back in front after Winger Sevu Reece scored
their second of the match. Tom Jordan nailed
the conversion and Hamilton Old Boys were
back in front 14-10.
However Otorohanga led at the end of the
first 40 minutes as Te Hata Wilbore converted
two penalty goals for a 16-14 at halftime
score.
In the second half, loose forward Jordan
Manihera opened the scoring for the home
team and the lead changed hands again, Tom
Jordan was accurate with the boot added the
conversion as Hamilton Old Boys led 21-16.
Mistakes from Otorohanga led to Hamilton
Old Boys centre Ruben Williams adding
to the score with the side’s fourth try of the
final and Tom Jordan added to the score with
the conversion for a 28-16 lead.
Tom Jordan converted a penalty from a
kickable position and pushed out Hamilton
Old Boys lead to be more than two converted
tries. But Sevu Reece second try of the game
was the nail in the coffin, hammered home
by Tom Jordan’s conversion as Hamilton Old
Boys led 38-16.
Otorohanga tried their best to score
points to close the gap but Hamilton Old
Boys defence held them scoreless in the second,
as the home side strolled to victory to
win their 10th grand final since finals started
back in 1983.
Hamilton Old Boys 38 (Pele Cowley, Sevu
Reece 2 Jordan Manihera, Ruben Williams
tries; Tom Jordan 5 conversions, 1 penalty)
Otorohanga 16 ( Joe Perawiti try, Te Hata
Wilbore 1 conversion, 3 penalties)
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18 INSPO – FITNESS JOURNAL AUGUST 2017

MITRE 10 CUP
To keep up-to-date with the latest results visit:
www.mooloo.co.nz/fixtures-and-results
Round 1 Taranaki New Plymouth Sat 19 Aug 5.05pm
Round 2 Counties Manukau FMG Stadium Waikato Fri 25 Aug 5.05pm
Round 3 Auckland Auckland Wed 30 Aug 7.35pm
Round 4 Tasman FMG Stadium Waikato Sun 3 Sep 2.35pm
Round 5 Northland Whangarei Sat 9 Sep 4.35pm
Round 6 Manawatu FMG Stadium Waikato Sat 16 Sep 2.35pm
Round 7 Wellington FMG Stadium Waikato Sat 23 Sep 5.05pm
Round 8 Canterbury Christchurch Sat 30 Sep 7.35pm
Round 9 North Harbour FMG Stadium Waikato Sun 8 Oct 4.35pm
Round 10 Bay of Plenty TBC Sat 14 Oct 2.35pm
INSPO – FITNESS JOURNAL AUGUST 2017
19

GET YOUR
KICK ON
BY ALISON STOREY
Science proves that playing
football on a regular
basis contributes to the
improvement of public health.
That’s right.
Of course, being active and playing
sport is a no-brainer when it comes
to staying healthy, but now we have
statistical evidence that the nation would be
a healthier place with more people playing
‘The Beautiful Game’.
Soccer is of course the ball sport we’re
talking about here and in 2014 just one of
many studies showed soccer as an effective
broad-spectrum treatment for hypertension
(high blood pressure) in middle-aged
Danish men and mature Faroese women
and described the positive cardiovascular
and metabolic effects of football on men
with type 2 diabetes in Denmark and
Brazil.
In case you were wondering, the Faroe
Islands are in the middle of the North
Atlantic Ocean, northwest of Scotland and
halfway between Iceland and Norway, and
the mature women there apparently play
loads of football.
Famously, FIFA created a health intervention
programme in Great Britain targeting
football fans, utilising their love of the game
to educate and inspire (mostly men) to better
health, and specifically due to the social
component this has shown some promising
results.
A version of walking football for older
adults is gaining global traction, and just
Google it to find out how cool Futsal is.
The ‘FIFA 11 for Health’ programme was
specifically adapted for working with boys
and girls within Mexican schools for 11 weeks
(and we’re just one country behind Mexico
on global obesity stats).
The programme consisted of 11 ‘Play
football’ sessions: Passing, Heading, Dribbling,
Shielding, Defending, Trapping,
Building fitness, Shooting, Goalkeeping and
Teamwork.
The physical sessions were dovetailed
with 11 health messages: Play football, respect
girls and women, protect yourself from HIV
and sexually transmitted diseases, avoid
Statistically proven health
benefits of playing soccer
– Improved cardiovascular (heart and
lung) fitness after just two weeks of
regular play (at least the same effect
as continuous running/jogging)
– Improved reaction time
– Lowered blood pressure
– Improved body composition
(more muscle than body fat)
– Improved mobility
– Lowered total cholesterol
– Improved mental wellbeing
drugs, alcohol and tobacco, control your
weight, wash your hands, drink clean water,
eat a balanced diet, get vaccinated, take your
prescribed medication and fair play. As you
can imagine, promoting health messages like
this had a measurably greater impact than
posters about 5 plus a day.
It’s interesting to note in exploring the
health benefits of playing soccer that it had
some unhealthy beginnings – allegedly it was
around 700AD when the first football games
were played in Britain between the locals
of east England, starting after a ‘legendary’
game that involved kicking around the severed
head of a Danish prince that they had
defeated in a war.
These games were violent, with injury and
death not uncommon outcomes.
Despite the violence they were still popular
and so forced King Edward III to pass
laws in 1331 banning the game, and Queen
Elizabeth I to enact laws in 1572 that could
put a footballer in jail for a week. One must
wonder if this punishment for violent behaviour
has ironically now been transferred
in kind to fans rather than players.
There is a long-standing truth in health
and fitness that if you want to be as fit and
athletic as an athlete then you have to train
(almost) the same as an athlete.
Team sport activities seem to be
heart-warmingly motivating for participants
through the positive social interaction and
the enjoyment of playing.
They are therefore more likely to result in
continuing with exercise than activities that
rely primarily on outcome-based motivators
such as the expectation of improved health
and wellbeing.
In conclusion, if you’re struggling to do
what you know you should to stay healthy
and well, maybe have a go at what estimates
say more than 240 million others around the
globe do and kick around a soccer ball.
In fact, check out www.waibopfootball.co.nz
right now and find a club.
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. storeysport.co.nz
Fa
©
20 INSPO – FITNESS JOURNAL AUGUST 2017

MUST BE FINALISED BY OUR MATERIAL DEADLINE.
Part of thePart family of for the over family 45for years over 50 years
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Half Marathon
Sunday october 8
Proudly supported by Fairview Mazda with our support vehicle and trophies
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INSPO – FITNESS JOURNAL AUGUST 2017
21

DON’T JUST
THINK IT – DO IT
Thousands of pairs of feet have pounded the pavements
around Hamilton city as part of the Direct Group Uniforms
Hamilton Half Marathon – and this year looks set to entice
even more newbies alongside the many regular participants.
Photos by Marathon Photos
Part of the reason for the event’s popularity
is the fact it successfully manages
to offer something for all levels of
fitness; from young children and families to
corporate teams and competitive athletes.
Much of the appeal is also in the atmosphere
of the day, which is largely due to the
team of organisers and volunteers involved.
Event director Lyn Harris boasts an impressive
involvement with the Hamilton Half
Marathon; both as a participant and behind
the scenes. She is also a founding member
who as a lifelong keen runner decided Hamilton
needed its own half marathon event and
set about making it happen back in 2004.
Lyn has been a lynchpin of the event
for more than a decade and admits that she
is delighted to see it continue to go from
strength-to-strength.
“There’s so much about it that makes me
proud,” she says. “The wonderful sponsors
and volunteers who support us year after
year, seeing so many youngsters having a go
at our children’s event which incorporates
running with an obstacle course, and the
many individual achievements of participants,
whether they are winning a category
or achieving a personal goal.”
2017 event
The 2017 event takes place on Sunday
October 8. Entries can be made online at
PROUDLY SUPPORTING THE
HAMILTON HALF
MARATHON
44 Horsham Downs Road, Rototuna, Hamilton
Mon - Sun: 7.00am - 10.00pm | Tel: (07) 853 0260
www.facebook.com/NewWorldRototuna/
Sponsor of the
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Hamilton Half Marathon 2017
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22 INSPO – FITNESS JOURNAL AUGUST 2017

Supporting athletes,
events and communities
hamiltonhalfmarathon.org.nz
Distance options include the Direct
Group Uniforms Hamilton Half Marathon
run/walk and 10km run/walk; Mark Keesom
Ray White Online Realty Ltd 5km Fun Run/
Walk and Kindercare Kids Commando
Challenge. For teams and corporate groups,
there is the Fairview Mazda Corporate Team
Challenge in the half and 10km events and
The Cook Cafe & Bar Social Team Challenge
over the half, 10km and 5km events.
This year’s chosen charity is True Colours
Children’s Health Trust.
For those who have participated previously,
minor changes have been made to
the Half Marathon and 10km courses - for
safety purposes. This includes eliminating
Woodridge Drive and crossing Tuirangi
St. Other changes include road closure on
the southbound lane on River Rd between
Horotiu and Kay Roads, again out of concern
for competitors’ safety.
Lyn is particularly proud of the fact that
Achilles NZ has added the event to its 2017
calendar, and a team of Achilles athletes will be
participating in the Half Marathon and 10km
events. Achilles International New Zealand
provides New Zealanders with disabilities the
opportunity to participate alongside able-bodied
athletes in local mainstream events.
2017 marks the 14th year for the event,
and if you’re planning to get involved, you
can enjoy the social and physical benefits
ahead of time by joining in the free weekly
training runs from Flagstaff Park every Sunday
(from 8am). This caters for all paces and
abilities and more details can be found at
hamiltonhalfmarathon.org.nz
Sponsorship plays a crucial role in sporting events, from
community to elite level. Without the backing of corporate
sponsorship, many events would not exist. Direct Group
Uniforms is a long-time supporter of the Hamilton Half
Marathon. INSPO Fitness Journal finds out more…
Direct Group Uniforms director
Gordon Smith has a 30-year history
of supporting sports people
with disabilities.
Living in Whangarei, and as a trustee
of Sport Northland, Gordon began working
with the Lions Club and started an
annual golf tournament raising funds of
approximately $15,000 each year towards
supporting sports people with disabilities.
Now in business in Hamilton, he
continues those efforts. Direct Group
Uniforms is the main sponsor of the
NZ Wheelblacks, as well as sponsoring
Waikato wheelchair rugby and Parafed
Waikato.
“Becoming involved in the Hamilton
Half marathon the first year, we noticed
there was no facility for disabled sports
people to participate. At that point we
introduced the first wheelchair athlete
course,” says Gordon.
Next on the calendar, Gordon is
launching a major fundraising event for
wheelchair athletes in conjunction with
Parafed.
“Direct Group is driven by supplying
the corporate and sports market, and we
are aware every day of being fortunate
enough ourselves to have so many choices
about the events we can participate in
as able-bodied.
“For that reason we recognise the ob-
stacles and hurdles for athletes with disabilities
to participate in sporting events. They
face difficulties with funding and raising
the money required, as they are often not
seen as “glamour sports” that companies
are willing to put their sponsorship into,
yet in order to participate they need that
funding more than anybody. It is for this
reason that we as a company are committed
to supporting these organisations.”
The Direct Group Uniforms Hamilton
Half Marathon takes place on October 8,
2017. For more information visit directgroup.
co.nz or hamiltonhalfmarathon.org.nz
INSPO – FITNESS JOURNAL AUGUST 2017
23

RUNNING TIPS
and advice
Whether you’re a social runner, sometime runner or training
for an event such as the upcoming Direct Group Uniforms
Hamilton Half Marathon, perfecting your run is important.
Kate Caetano, running expert and
podiatrist, shares some advice and tips
designed to help you and your body
enjoy the experience and avoid injury.
Once you have the runners’ bug, it’s hard
to ignore. Just get out and enjoy the blood
pumping. Enjoy the high of endorphins,
while your stress melts away and revel in the
atmosphere of the outdoors or gym.
However, injuries and niggles come with
the territory of running’s repetitive stresses.
Whether you’re a weekend warrior, triathlon
focused or elite athlete, little can annoy more
than knowing pain is going to be part of your
experience.
Perhaps you have been training for an
event, you’re less than 10 days away and that
niggle has got worse. And then suddenly
you’re still limping two days after your last
run. You’re not going to be able to run the
Sunday event, you’ve got an injury. What
could have prevented this common scenario?
Let’s take a look at some golden rules, and
maybe some silver ones too.
Running is one of the most natural forms
of exercise, but it’s also the most prone to
injuries and overuse syndromes. The repetitive
forces through the foot and all the way
up to the shoulders, requires the whole body
to work together, to effectively absorb and
distribute through our body mechanics.
Lets break it down. During foot strike,
approximately two to four times your body
weight travels up through the ankle, knee,
thigh, hips and spine, to reach the head only
six milliseconds later. The average runner
is expected to strike the ground 480 to 1200
times every kilometre. This seems a lot, but
the body is perfectly engineered to surpass
these loading forces.
However, when the body is not running
correctly and therefore shock absorbing as
Kate Caetano
it’s designed, injury hits. The body needs
each joint to shock absorb effectively, each
leg needs the big muscles to absorb, and
small muscles, tendons and ligaments to
support and reduce unnecessary rotation
torque forces. Then the force has to transfer
through the upper body to ensure energy
isn’t wasted.
Clearly injuries aren’t due to the forces of
running, but relate to how the body is being
loaded, altering mechanical alignment, muscle
function or physiological status.
Get your running assessed to ensure
your injury risk factors can be checked and
helped. The Advance Running School in
Hamilton is the ideal place to start. For more
information, visit advancewellness.co.nz
Website open now for 2017 entries
in Hamilton’s running festival –
8
a distance for everyone, 5km, 10km, Half Marathon
and Kids Commando Challenge.
Sunday
OCTOBER
2017
Starting Times
8:30am
Wheelchairs Half Marathon
9:00am
Half Marathon Run / Walk
10:00am
10km Run / Walk
10:30am
5km Fun Run/Walk
11:30am
Kids Commando Challenge
http://www.hamiltonhalfmarathon.org.nz
Enter online now
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24 INSPO – FITNESS JOURNAL AUGUST 2017

PATHWAY TO PODIUM:
ISAIAH
PRIDDEY
On the fast
track to success
Hamilton athlete Isaiah
Priddey is a self-confessed
goal setter. The 17-year-old
Hamilton Boys’ High School
student is constantly striving
to run faster and set new
records. And so far his game
plan is working.
The speedster is the top ranked New
Zealand U18 runner over 3000metres
and ranked second over 1500. He has
smashed countless regional and national
records and although he originally started
running to follow in the footsteps of his dad
Vaughan and older brother Jacob, these days
he’s the one setting the pace. The teen has
just endured one of his greatest challenges
yet; taking on the best in the world at the
recent Commonwealth Youth Games held in
the Bahamas.
As every athlete knows, not everything
always goes to plan and this was the case at
the Commonwealth Youth Games for Isaiah.
The pace was slow for the first 1200m,
then as the rival Kenyan picked up the pace
and the intense 34° heat started to get to
Isaiah, his calf which was slightly tight at this
point became unbearable at 2.5k, resulting in
a DNF in his best event, the 3000m.
“Its hard to deal with something like this
when you feel like you’ve let everyone down
who has helped you get to this point down,”
says Isaiah. “I’ve just been trying my hardest
to find positives in the whole competition and
realising there are bigger things to come so I
just have to move on and not let it get to me,
as everyone has these races. Its just a shame it
happened in an event such as this one.”
Isaiah’s maturity in dealing with the
disappointment is part of what impresses the
team around him, including the Pathway to
Podium programme he is part of.
INSPO Fitness Journal finds out more...
Name: Isaiah Priddey
Career path? I am working towards gaining a
scholarship to an American college
Why did you get involved in your sport? I
took it up back in 2011 as my dad used to run
and I liked watching my brother race and
decided to have a go myself.
What does your next 12 months involve?
I’ve just ticked off the Commonwealth
Youth Games, and now am focusing on the
Australia Juniors Cross Country Championsips,
New Zealand Secondary School Track
& Field competition, classic meats and the
Mount Sac relays (in LA).
Greatest success to date? First in U18 Aus
Juniors 3000m. This is my greatest TITLE to
date not necessarily the best race but it was
very challenging having to deal with the 30°
weather and tough humidity.
What motivates you? There’s a definite
enjoyment in seeing what limits I can overcome
and how hard I can push myself every
time I run.
Greatest challenge for you of your sport?
The mental barriers are the biggest challenge.
I’m training physically every day for
speed, technique and strength, but mental
strength is just as important.
The team around you? My coach is my dad
Vaughan Priddey who is always there for me
whenever I need something; from calming
me down for a race or giving my legs a rub
when needed.
What does the sport involves in terms of
training? Training is a massive commitment.
It involves six days a week with one rest day,
and usually is for about nine hours a week.
Most days are runs with a rep session in
between and the occasional weight training
depending how the body has felt during
the week. The rep session is definitely the
hardest but also what I enjoy the most. Some
of the long runs can be hard to get motivated
for if I’m doing it by myself.
What gives you the most pleasure? Crossing
the line knowing I couldn’t have done better.
That and finishing a hard training session.
Long term goals? To make the final of the
5000m at NCAA (American University
Championships). To do this Isaiah has to
run 14:05. He doesn’t have a 5000m time on
the track yet, as it is a very challenging event
which he is still training towards, although
his 3000m time suggests he is on track.
Where in the world doyou want to train/
compete? America, purely for the level of
competition. Also because it means acclimatisation
to time and weather becomes easier
for those races.
Who inspires you? American middle and
long distance runner Steve Prefontaine,
because the way he raced was always to “race
as hard as you can or don’t race at all”.
Your advice to others wanting to have a go
at the sport? Be prepared for pain. “To give
anything less than your best is to sacrifice the
gift.” – Prefontaine
Pathway to Podium
Pathway to Podium is a nationwide
talent development programme
helping emerging athletes (usually in
their late teens) and coaches be better
prepared for the demands of a life in
high performance sport.
Pathway to Podium is about
helping more Kiwis to win on the
world’s sporting stage. The goal is for
some of the programme participants
to win medals at Olympic/Paralympic
Games or at world championships,
usually around 8-10 years after starting
their Pathway to Podium journey.
About 350 pre-elite athletes and
150 coaches from throughout New
Zealand are selected to participate
each year. Pathway to Podium is run
in partnership between Sport New
Zealand, High Performance Sport
New Zealand and regional talent
hubs around the country.
INSPO – FITNESS JOURNAL AUGUST 2017
25

FLYING
SUCCESS
School holidays are officially
over and it’s back to school for
students, but few are likely to
be sporting a smile as wide as
Tatiana Kaumoana.
The 17-year-old Te Aroha College
student added some pretty impressive
jewellery to her collection over
the holidays – in the form of a Silver medal
from the Commonwealth Youth Games in
the Bahamas. This takes pride of place alongside
her gold achievements in both the under
20 and youth women’s categories at the 2017
New Zealand Athletics Championships.
In the heat of the recent Commonwealth
Youth Games throwing event, the teenager
threw 45.54m in the women’s discus, holding
off strong challenges from Canadian athlete
Trinity Tutti and fellow New Zealander Mellata
Tatola, who threw a personal best of 43.70m.
Tatiana, who is coached by Hamilton’s
Kevin Bradley said she was happy with her
technique and her throwing felt good, but
the distance was not as far as she hoped.
The throwing competition was won by
Canadian Trinity Tutti with 49.57 following
her win in the shot put the day before, and
Tatiana’s throws were strong enough to
secure her the silver medal.
“Having the opportunity to represent my
family and my country in such a massive international
event was an experience of a lifetime.”
says Tatiana. “I enjoyed every moment
at the games, from the hot summer weather,
to making so many new friends from all over
the world and of course getting the silver
medal in the U18 Women’s Discus.
“Throughout the games preparation in
my trainings, I was confident in the hard
work I put in and was extremely excited to
get out there and compete. It is an experience
I’m glad I made the most of and I’m
looking forward to competing at many more
international games; with World Juniors
in my sights next year, then the Commonwealth
Games and Olympic Games in the
future!”
INSPO Fitness Journal finds out more...
Name: Tatiana Kaumoana
Age: 17
NZ rankings: 1st U18 Women’s Discus NZ,
1st U20 Women’s Discus NZ, 1st Senior Girls
Discus New Zealand Secondary Schools
Career path? Next year I hope to go to
University in Christchurch, where I want
to complete a degree in medical imaging
and become a sonographer. I have chosen
Christchurch, as it offers the course and degree
I want to achieve, as well as the training
facilities I hope to utilise in full force while
down there. My main career goal for life is
to compete around the world professionally
in discus and turn my love for the sport into
a living.
How you got involved in your sport? Once I
was old enough (9), I competed in my primary
school’s athletics day with my parents
watching and I won the discus and shot put.
We realised that I was actually pretty good
at it, especially seeing as I had never trained
at all. So Dad started to train me from what
he knew and by watching youtube videos. I
went to Hastings for my first North Island
Colgate Games to see how I would do against
everyone and I won the 10-year-old girls’
Shot Put and Discus. This is really where it all
kicked off for me. I’d competed in Waikato
Children’s Champs Athletics earlier that
season and began to train more often. Every
year I trained more and more to the point
where I am now training at least once a day,
almost every day.
What does your next 12 months involve? Now
that I’m home from the Commonwealth
Youth Games, my next major competition
is my fifth and final New Zealand Secondary
Schools Athletics Championships (December).
Then, the New Zealand Track and
“The experience of
being at the Youth
Commonwealth Games
was so eye-opening
and amazing and has
really cemented my
desire to want to make
it as a professional
discus thrower.”
Field Championships (next March). I’m also
aiming for the 2018 World Junior Athletics
Championships in Finland, and the World
University Games.
Greatest successes to date? For me, my
national titles in the Junior Girls’ and Senior
Girls’ New Zealand Secondary Schools
Athletics Championships for discus, my U18
and U20 National Women’s discus titles and
placing third in the U18 Women’s discus and
fourth in the U20 Women’s discus at the Australian
State Championships. And of course
making it represent New Zealand at the
Commonwealth Youth Games and getting
silver there.
What motivates you? Making my family
proud is a big drive for me. They’ve done
so much to get me to all the competitions
26 INSPO – FITNESS JOURNAL AUGUST 2017

and I really want to be able to compete well
for them, as well as myself. I absolutely love
what I do and want to become a professional
discus thrower which also motivates
me strongly. A motivation for training all
year round is to make the most of all of the
amazing new experiences and opportunities,
as well as making heaps of new friends
from all around the world through sport.
While training can be very time consuming,
t is definitely worth it. Finally I’m
constantly striving to achieve new personal
bests.
Greatest challenge? Being an individual
sport, it can sometimes be more difficult to
keep myself motivated throughout the whole
season, because unlike a team sport where
everyone is there to motivate each other, you
have to do this on your own.
The team around you? My coach for the
past six years has been Kevin Bradley, who
I trained with for all three events – discus,
shot put and hammer. My running coach is
Kelly Diprose who I have been training with
for the past two and a half years, to increase
my speed to help me move fast through the
circle.
What does the sport involve in terms of training?
During the lead up to a big competition,
such as the Commonwealth Youth Games, I
train more than I would in the average week
throughout the year. In a busy week of training,
I will generally throw 6-8 times a week,
drilling for technique roughly three times
a week, running trainings twice a week plus
extra running for fitness and I’ve now started
to include one strength and conditioning
session each week. Training on its own is
really quite time consuming when you really
think about it, especially when I am driving
to Hamilton and Cambridge a few times a
week for strength and conditioning trainings.
However because I love throwing so much,
this isn’t something that I notice.
What gives you the most pleasure? Making
the most of the new experiences and
opportunities. Athletics is such an amazing
sport and I have made so many new friends
through my eight years of competing which
is always such a blast. Making my family
and everyone who supports me proud gives
me a lot of pleasure, and although this is
technically an individual sport, I receive lots
of help.
Long term goals? My long term goal is to
represent New Zealand, competing at the
Olympic Games. I would love to be able
to make it up to this professional level
to compete at the Tokyo 2020 Olympic
Games. To be able to do this, I am going
to have to train super hard and focus my
sporting life specifically around athletics
full time. Determination and perseverance
are key factors I need to keep utilising, as
they are definitely required to make it to
the top level.
What is something people would be surprised
to know? The majority of my training is not
done in an actual discus circle, I just train off
concrete under a shed at the college.
Your favourite local spots to train and why?
Porritt Stadium in Hamilton, as I love being
able to get back into a circle and throw, as I
can make sure that everything I am working
on at home without a circle, is working well
in a circle.
Other sports you are involved in? I also play
basketball and netball throughout the year
for my school teams. This year I had to give
up playing for Waikato basketball, to make
more time for my athletics which as it turns
out was a good call to have made.
Who inspires you? In relation to discus,
someone I am continually watching is Sandra
Perkovic. Being the top women’s discus
thrower in the world, it makes sense, but it
isn’t even the fact that she is the best, I really
like her technique. She uses her whole body
in her throw and everything flows nicely.
There are aspects of her throw that I see in
my videos at times, but her arm speed is
definitely something that I want to be able to
work to with mine.
Your advice to others wanting to have a go at
the sport? If you love it, training hard should
be fairly easy. You will always come across
speed bumps, because as I have learnted
the road to success is not always a straight
path – there are many ups and downs, but
if you stick with it, in the end it is definitely
worth it.
INSPO – FITNESS JOURNAL AUGUST 2017
27

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OUT AND ABOUT
SOUTH WAIKATO 4X4 CLUB DAY
The remote hills of South Waikato were
blasted with the roar of engines recently,
as part of South Waikato 4x4 Club’s fun
club day.
28 INSPO – FITNESS JOURNAL AUGUST 2017

INSPO – FITNESS JOURNAL AUGUST 2017
29

WATCH
YOUR
BACK
Back pain or not
– chances are you
have disc damage
YOGA FOR ATHLETES
BY SARAH MACDONALD
Lower back pain is one of the
leading reasons for people to
seek medical advice. That’s
not surprising, given that
80 percent of the population
will experience lower back
pain at some stage in their
life. If you fall within this
large majority of people, you’ll
have an appreciation of the
importance of working to
maintain a healthy spine.
For those of you who aren’t in that 80
percent, sorry, but the news is not as
rosy as you may think. While you may
be walking around happily pain-free, the
somewhat surprising news is that, according
to a study published in the New England
Journal of Medicine (as well as other similar
studies with similar results), there is a 64
percent chance that you are actually carrying
some level of intervertebral disc abnormality,
and a 38 percent chance that more than
one disc is damaged.
The study involved carrying out MRI
scans on 98 people aged 20 to 80 years,
and assessing the health of the discs in their
lower backs. Only 36 percent of those people
showed healthy discs throughout the area
examined (and it wasn’t just younger people
or those who were more active).
Together, this information means that
about 94 percent of us will suffer from lower
back pain at some stage, or have existing disc
damage without even realising it.
As you may already know, lower back pain
can really hamper your day-to-day functionality
and your enjoyment of life, including
your sports. Whatever level of ‘athlete’ you
consider yourself to be, there is good reason
to give special care and attention to your
spine on a daily basis. What do you do each
day to take care of your spine?
Yoga and the spine
Your spine has vital importance to your overall
physical, mental and emotional health,
including the functioning of your nervous
system and organs.
Yoga is a mind-body and breath practice
that is very aware of the importance of the
spine, and can be truly beneficial for spinal
health. Every yoga pose includes awareness
of what your spine is doing, and a balanced
practice will help you keep a balance, mobile
and healthy spine.
“You can think of
your discs as being
like a kitchen sponge.
Without use and
movement and having
fresh fluids squeezed
through them, they will
get dry and stiff, and
become weakened,
reducing your mobility
and compromising your
overall wellbeing.”
Six simple moves
Your spine has six basics movements - bending
forwards and back, twisting left and right,
and curving side to side. It’s important to
practise all these moves regularly, as your in-
30 INSPO – FITNESS JOURNAL AUGUST 2017

spine and activating the core, broadening the
collar bones and drawing the shoulder blades
closer together.
Cat pose (exhaling)
tervertebral discs rely on being compressed
and released to help nourish them with fresh
nutrients and oxygen, and to remove metabolic
waste products.
The old adage of ‘use it or lose it’ is very
relevant. You can think of your discs as
being like a kitchen sponge. Without use and
movement and having fresh fluids squeezed
through them, they will get dry and stiff, and
become weakened, reducing your mobility
and compromising your overall wellbeing.
The following yoga sequence shows you
how to take your spine through its six basic
movements, and will help keep it supple
and healthy. As you go through these moves,
try to focus on moving and lengthening the
whole spine, and avoid ‘collapsing’ weakly
into the areas that move most easily.
Note: If you do have issues with your spine
already, check with your appropriate health
professional before working with these poses
(especially forward rounding of the lumber
spine if you have posterior disc herniation).
Six moves of the spine
Flexion & Extension (forward and
back bending): Cat and cow poses
Press into the ground with straight arms
and broaden across the back of the shoulders.
Draw the belly up towards the spine. Work
on creating more space between the back of
each vertebra down the length of your spine.
Spinal twists
Twists are excellent for gently and evenly
compressing your spinal discs. Work on a gentle,
rhythmic movement with each breath.
Sit up on a bolster or block, and lengthen
your spine. Inhale your arms up. As you exhale,
float your arms down and turn to the left,
placing your right hand onto your left leg, and
taking your left arm behind you.
Focus on lifting tall with each inhalation.
On each exhalation work on deepening the
twist. Look for movement throughout your
thoracic spine (upper back). This is the section
of your back that is designed to twist. Be here
for eight breaths, then change sides.
Do not ‘bend’ the spine down to reach the
floor, or allow your gaze to drop down.
Side extension
Sitting up tall on a bolster or block, inhale
your right arm up. Exhale and lean ‘up and
over’ to the left. Try to not simply collapse into
the left side. Reach energetically up through
your fingertips. Keep aware of each breath
and creating an even side stretch for your
whole spine.
Be here for eight breaths. Release and sit
in neutral, noting the space you have created
down one side, before changing sides.
Practise these regularly and well to contribute
to your spine health, so you can enjoy
the activities with a strong healthy back.
Cat pose and cow pose are linked with the
breath. Move into cat pose (forward rounding)
on an exhalation, and cow pose (back extension)
on an inhalation. Move gently and fluidly
between the poses.
To avoid ‘dumping down’ into your lower
back, focus on lengthening the front of the
Sit tall through the crown of your head,
gazing out at eye level.
INSPO – FITNESS JOURNAL AUGUST 2017
31

YOGA
INSPIRATION
If you google yoga, odds are you’ll be bombarded by
zillions of images of slender beautiful women, effortlessly
arranging their limbs in intricate poses – or casually
balancing on their heads.
The reality however behind this
glamourised representation is that
yoga has become a worldwide
phenomenon, with women and men of all
ages appreciating the physical and mental
benefits.
Sarah Henry is a psychotherapist yoga
teacher, researcher and university lecturer.
She is also the mind (and body) behind
the book Fat Yoga: Yoga for all Bodies and
has become something of a poster girl for
empowering women (and men) regarding
positive body image and having a go at
yoga, regardless of experience or body
shape.
As she points out in her book, everybody
has an individual body with a different
range of movement in each of its muscles
and joints. Fat Yoga: Yoga for all Bodies
completely rejects the idea that the modern
‘yoga body’ (slender, youthful, bendy, etc)
is the only body able to practise yoga and
takes an empowering and body-positive
approach.
With step-by-step instructions and
photographs, you can practisEESAe yoga in
the sanctuary of your own home and gain
its many and varied benefits – at any size.
WHY FAT YOGA?
There is no wrong way to have a body.
Glenn Marla
WHY DID YOU CALL IT FAT YOGA?
So, once upon a time, the word ‘fat’
was not one I was friendly with. In
fact, it was the worst and most hurtful
(devastating really) word you could call
me. It had greater power than
any other word and I spent vast
sums of money and equally
silly amounts of time trying
to outrun it. If it was even
whispered near me my eyes
would fill up and I would retreat
to carrot sticks and steamed
chicken, completely crushed.
My world was a complex
prison of numbers for more
than 20 years. I counted grams,
calories, kilograms and minutes
till I could eat again. I was
obsessed with being lighter and
the concept that it would be my
golden ticket. When I took up
less space I would have more:
more love, more beauty, more fun, and
more success.
As I found yoga I moved out of my
prison of numbers to see my body for
what it was. Bigger, taller and stronger than
most, I wasn’t going to take up less space,
not ever. All that meant that somewhere
along the way I had to stop running from
the word ‘fat’ and just see it for a descriptor
of my body. I had to strip it of its power
over me and not allow it to hurt me. Yoga
taught me to come home to my body.
Yoga is an inclusive and beautiful
practice, bringing together many elements
which have nothing to do with the size of
your thighs or the brand of your pants. It
doesn’t matter if you can touch your toes
or you haven’t seen them for years; yoga
has something to offer you.
In Fat Yoga we don’t see the postures as
something we need to squeeze our bodies
into, in fact the postures need to fit us.
In this practice we honor and respect the
body, meeting it where it is. In this version
of yoga size doesn’t matter.
Fat Yoga completely rejects the idea
that the modern ‘yoga body’ is the only
body able to prastice yoga (slender,
youthful, bendy, white and able bodied) —
a dangerous and unhelpful construct that
adds to the pressure people currently feel
to adhere to a narrow, idealised form of
beauty. There is an abundance of diversity
in our society, and I would like to embrace
and respect those differences, not try and
squeeze myself into someone else’s idea of
beauty.
And if you don’t like my fat legs in
32 INSPO – FITNESS JOURNAL AUGUST 2017

lycra, it’s very simple — just look away. I no
longer care. It’s my body and my business.
WHY WE NEED FAT YOGA
Those of us in bigger bodies are often
made to feel uncomfortable, visible or
incompetent in traditional yoga studios
and I wanted to offer a space where people
could feel comfortable.
It would be really great if people didn’t
call fat people exercising names or come
up and congratulate us (both really horrible
experiences), but they do.
I have been publicly humiliated,
shamed, told to ‘come back tomorrow
when the beginners’ class is on’ and just
not made to feel welcome in some studios.
The assumptions made about me, my
experience and my fitness have been
breathtaking. I knew other people were
struggling with this too and I wanted to
bring this beautiful practice into spaces
where that would never happen.
There are very few places where
bigger people can exercise with ease and
comfort in a class and with a teacher who
understands their body and can cater
to their needs, so that is why I started
this movement. We need the tools to
understand our bodies and how they are
different but just as capable, and teachers
who are welcoming and skilled to help us.
THE GUIDING PRINCIPLES OF FAT YOGA
• All bodies can practise yoga
• All bodies deserve care
• All bodies deserve respect
• All bodies have value
• Fat Yoga will meet your body where you
are physically comfortable
• Fat Yoga is a Fat Positive practise
• Fat Yoga is a body positive practise (no
one body is better than another)
AND THE REALLY IMPORTANT STUFF THAT
YOU WERE TOO AFRAID TO ASK!
• You don’t need to know your asana from
your elbow, you can still enjoy yoga (even
if you just come for the nap at the end)
• Try not to beat yourself up if your body
doesn’t look or move the way you want it
to right now; you may surprise yourself
with a regular practise
• Come with what you have. It’s all you
need.
• No, you’re not too old. Or too inflexible!
• You don’t have to be a vegan to practise
yoga (I’m not! Some are!)
• Some yogis drink wine (if they want to — I
do!)
• You can wear what you want and there are
lots of places to buy amazing activewear
for curves if you would like to (there is a
list on my website)
• It’s OK to cry in the lying down parts. It
may not ever happen (don’t panic) but
sometimes when you get still and quiet,
the emotions come. It’s all good.
• Yoga is not a religion. Nope, no way, not
at all!
• If you want it to be, it can be spiritual
• What on earth does ‘namaste’ mean? It’s
just a greeting and a farewell with your
hands at your heart, but here is a lovely
translation:
Namaste..
I honor the place in you
in which the entire universe resides.
I honor the place in you which is of love,
of light, of truth and of peace.
When you are in that place in you
and I am in that place in me.
We are one.
WHO IS THIS BOOK FOR?
Anyone who would like to learn or
deepen their existing practise of yoga and
who doesn’t feel at home in a studio class or
doesn’t have one nearby.
Anyone who would like to understand
how to adapt classic postures for their body
Yoga teachers whose training didn’t
include teaching yoga for bigger bodies and
who would like to learn how to be more
inclusive in their teaching.
Extracted with permission from Fat
Yoga: Yoga for all Bodies by Sarah Harry,
published by New Holland, $35.00.
Available at all good bookstores on online
at: www.newhollandpublishers.com.
>WIN
Enter to win one of two copies of Fat
Yoga: Yoga for all Bodies by Sarah
Harry and challenge yourself to try
something new.
To enter, email your name, address
and contact details, with FAT YOGA in
the subject line, to win@inspomag.co.nz
or enter online at inspomag.co.nz
Entries close August 31 2017
INSPO – FITNESS JOURNAL AUGUST 2017
33

LIVING
LIFE WELL
Living a balanced lifestyle is
widely championed by health
professionals around the globe
– however the reality is rarely
so straightforward.
The challenges of achieving a well-balanced
lifestyle around good nutrition,
healthy physical activity, getting
enough sleep, and managing the pressures of
work, personal and family life seldom mesh
together.
INSPO Fitness Journal chats with Sharon
O’Brien from the BePure Clinic team around
this topic.
With a degree in neuroscience, a Master’s
Degree in human nutrition and a Postgraduate
Degree in dietetics, Sharon boasts an
impressive set of qualifications, along with
her vast experience in the fields of health and
wellness.
She is also the BePure Clinic mind-body
connection expert, with a passion for how
brain and gut health can influence mood and
reduce stress – two issues at the core of many
chronic conditions.
Living a balanced life of optimal health
is no easy feat and below Sharon shares why
she is so passionate about nutrition, how she
overcame her biggest health and wellness
challenge and her go-to recipe.
Can you share your ‘health story’ or journey?
As I was growing up I became aware that
within my family and community there were
people experiencing mental health concerns.
I became fascinated by how the body
and mind worked and I’ve been drawn to
this ever since.
I went on to study neuroscience at university
and it was there that I became really
interested in the influence nutrition can
have on our health and brain function.
When it comes to health and wellness what
are you most interested in?
Improving it! And there’s a bit of a story to
this one. While at university I was introduced
to research by Professor David J. P. Barker.
His findings showed that our genetic material
is not fixed and that was something that
I found really empowering.
This is known as epigenetics and it means
that we are NOT ‘stuck’ with the genetic material
we were born with – our environment
and nutrition can influence how our genes
are expressed.
“To some degree, we
all have control over
our own health and this
is a message I want
everyone to know.”
– Sharon O’Brien
To some degree, we all have control over
our own health and this is a message that I
think everyone needs to know.
From what we consume, to how we
approach life, to the lifestyles we choose to
live – all these factors can influence how we
feel both mentally and physically and the
conditions our bodies experience.
The interesting part is the individualisation
of this for each person!
When did you decide you wanted to become
a clinician?
I did my Masters in nutrition and spent two
your EYES are your advantage
Eye-hand coordination
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34 INSPO – FITNESS JOURNAL AUGUST 2017

years researching the effect Vitamin D has on
the body – everything from inflammation to
mood to immunity and more.
It was during this study that I became
really passionate about helping others find
the motivation they needed to change. I
wanted to work one-on-one with people and
so completed my post grad in dietetics.
What is the most rewarding part of your job?
I’m focused on supporting people as they
begin their health journeys to optimal health.
I love being able to give my clients individualisation
and clarity on what dietary and
lifestyle changes and testing would be most
suitable for them.
For some clients, I can feel it’s a massive
relief to finally get some direction. But the
most rewarding part for me is seeing the
confidence of my clients grow.
As they are able to work on their food
prep and make dietary and lifestyle changes
suited to them, along with their nutritional
supplements, we’re already seeing fantastic
results in improved energy levels and relief
from some chronic symptoms.
Living a life of optimal health is a pretty big
and often overwhelming goal – especially if
you’re just starting out. What’s your top tip
that someone can work on each day?
I’m very focused on the mind-body connection
and the biggest thing we can all work on
is reducing the negative self-talk.
We all have these internal conversations
of, “I must do this” or “I’m not good
enough,” so it’s really important on a dayto-day
basis to start to override this with
positive self-talk.
What does a day in your life look like?
My day starts the night before – getting to
bed early is a must. We all have very busy
lifestyles but sleep and making time to keep
yourself balanced, really needs to be the
priority.
To get into the flow of being in bed by
9.30 each night, I do all my food prep for the
week during the weekend. I base each day’s
activities on how I feel.
Some mornings I’ll get up for a 6am class
and keep my breakfast items at work so I can
eat it when I get there. Other mornings I’ll turn
on some music and just take the time I need to
get ready for the day without having to rush.
If I haven’t gone to a morning class I’ll
run home in the evenings (it doesn’t need to
be a massive workout) or I’ll go to the gym –
it all depends on how I feel and whether my
body needs time to chill out and allow my
cortisol and stress levels to align.
What’s the biggest challenge you have faced
and how would you recommend someone get
around the same challenge?
It’s still my biggest struggle - sweet treats and
chocolate. Instead of fighting this, I’ve reduced
sugar in my diet and adapted my taste
buds to really enjoy dark chocolate.
It can be challenging when you’re out and
there are no good options for you. A couple
of squares of dark chocolate or chocolate
covered nuts have become my saviour when
I experience cravings at those times. They’re
particularly good to have on hand at that
time of the month.
What’s your go-to treat?
I have a thing for chia seed jam. Chia
seeds are naturally high in protein and Omega–3,
plus when well soaked, they help your
body retain hydration longer.
Combining chia seeds with berries in this
jam is the perfect way to add more of them
to your diet and have a delicious treat at the
same time.
Chia jam is one of those things that works
with everything and it’s a great one to prep
on the weekends for breakfast throughout
the week.
I make a big jar of it and it’s amazing, you
can keep it at work and put it on coconut
yoghurt, almond pancakes, in your oats,
everything.
Chia seed jam
Ingredients
1.5 cups of your favourite frozen berries
1 tbsp honey (optional)
3 tbsp water
3 tbsp of chia seeds
Directions
– Heat the berries in a small pot for
2-3 minutes.
– Crush with a fork
– Add honey and water, mix until
dissolved
– Add chia seeds and stir to combine
– Pour mixture into a jar, put the lid on
and refrigerate for an hour.
For more information about Sharon
or BePure Clinic visit bepure.co.nz
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 AUGUST 2017
35

Managing the
WINTER
BLUES
Shane Way
BY SHANE WAY
If you’re suffering a lack of
motivation when it comes to
getting active lately, don’t
worry, as you’re not the only
one. Even personal trainers
like myself suffer from this
sometimes.
Waikato is famous for its frosty
mornings and bone chilling
temperatures. Unlike other parts
of New Zealand that get the benefits of the
beautiful snowfall, we just get left scraping
ice off our windscreens with an eftpos card,
and for some of us that’s about as active as
we’ll get this winter.
If you’re anything like me, you probably
didn’t choose the cold winter mornings as a
reason to live in Waikato. Having grown up
here though, my whanau are nearby and it’s
where I’ve studied, started my career and
built my life.
Even though I love living here, I find myself
battling the same issue every year – the
winter blues. Because we are good at justifying
how we feel, people may not realise that
the winter blues exist.
We know winter is cold, we know motivation
drops and we know it’s a lot harder
to get up in the morning and exercise, so
we justify it as a social norm and spend the
winter months feeing less than ideal because
it’s what we’re accustomed to.
The winter blues can appear in different
ways. You may face a minor lack of motivation
due to the cold, or you may not want
to trade in the comfort of your bed for a
morning run.
You could also be on the other end of
the spectrum like myself and suffer from
Seasonal Affective Disorder (SAD), more
commonly known as seasonal depression
(yes – it’s an actual type of depression).
Now don’t get me wrong, if you don’t like
the cold, that doesn’t mean you suffer from
SAD, but SAD is a type of depression that
onsets during the winter months and affects
exercise adherence.
It didn’t occur to me that I was suffering
from seasonal depression until I started writing
this article. I went to list the symptoms
and realised I was displaying most of them
- depressed mood and demeanour, lack of
energy, change in sleep patterns, weight gain,
moodiness, stress and anxiousness.
So, whether you are more committed to
your heater than your personal trainer or you
keep telling yourself “I’ll work on my summer
body tomorrow”, it’s time to drop the
excuses, get your motivation back, conquer
those chilly mornings and beat the winter
blues – your way.
Like anything in life, I find taking the bull
by the horns is the best way to start. Admitting
you don’t like winter, you’re feeling lazy,
unmotivated and don’t want to exercise may
36 INSPO – FITNESS JOURNAL AUGUST 2017

sound a bit harsh, but it is exactly where I recommend you begin.
Sometimes we have to call ourselves out, so that we can start
moving forward. Once you’ve made these self-admissions, it will
be a lot easier to make a behavioural change.
Here are my top tips for beating the winter blues and improving
your overall wellbeing...
Become accountable, not doubtable:
Accountability is huge when it comes to setting goals and
achieving them. It can be achieved in many ways, so it’s all about
finding the right way for you.
Keep accountable by telling a significant person in your life
what you are trying to achieve, then ask them for support.
If this doesn’t work for you, then joining a training group, boot
camp or getting a personal trainer may be more suitable.
While there is a cost, I know I certainly don’t like throwing
money away – so paying for an accountability service may be just
what you need to keep motivated.
Do what you love, when you love:
If you have a style or type of training that you love, then stick
to it over the winter months. If there is a barrier for this, then find
a way around it. I know a lot of people enjoy training outdoors but
stop over winter as it’s cold.
Yes, it’s cold for a few minutes until you warm up, so find a way
to keep warm until you’ve acclimatised. If this means dressing up
like an eskimo then so be it.
You have to do what you love, it is so important for your
mental state and overall wellness.
Set yourself up for success, not failure:
Many people try to make drastic changes due to daylight saving
and the decrease in temperature, i.e. time of day they train.
However, this can be a hindrance rather than beneficial. To
succeed I recommend sticking to what you know works for you.
If for some reason this isn’t an option, then brainstorm some
solutions, e.g. talk to your employer and see if you can extend
your lunch break for a gym visit, explaining you will return more
alert, energised and productive.
Try something new, that calls to you:
If what you love isn’t working, then maybe now is the time to
try something new. Something you’ve always wanted to try but
haven’t.
Exercise comes in many shapes and forms, and it’s great to
challenge ourselves in new ways – so bite the bullet and go for it.
Seeing as it is so cold lately, why not try Hot Yoga – a full body
workout in a heated room?
I hope some of these tips help you to conquer the winter blues,
set goals, find motivation and get back into your training. There is
no one-size-fits-all solution, so think about what is making it hard
for you to find the motivation to be active and come up with some
remedies – then trial and error until you succeed.
If you think that you are suffering from SAD, then please reach
out and talk to someone. It’s so important to get help if you need
it and there is always someone who can relate and empathise with
your situation.
A good place to start is talking with your GP who can help you
find the right way to overcome this.
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.
Naturally Healthy
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INSPO – FITNESS JOURNAL AUGUST 2017
37

SLEEP
AND
SPORT
The importance of
a good night’s sleep
is widely recognised
as impacting on
many aspects of life –
particularly if you’re
an elite athlete.
Bailey Mes
Silver Ferns player Bailey Mes knows
firsthand how crucial sleep is to her
recovery process. Together with teammate
Grace Rasmussen, the pair are part of a
new Sealy Sleep and Sport campaign. Below
Bailey shares some insights into how sleep
can impact life and success.
Bailey Mes
Since being selected into the Silver Ferns
in 2012, Bailey Mes rapidly established a
reputation as a dynamic player; her shooting
game, athletic ability and accuracy setting a
solid platform.
Since her Silver Ferns debut against South
Africa, Bailey went on to play tests in the
midcourt and shooting circle, becoming the
150th Silver Fern in the process. As well as
being a key performer in the FAST5 Ferns,
the 1.87m player had an outstanding Netball
World Cup 2015.
She has remained a crucial member of
the Silver Ferns team, and while skills, fitness,
strength and nutrition are essential parts of
her success, so is sleep.
Bailey shares how sleep can make all the
difference in sport and her thoughts around
her new Sealy Posturepedic Exquisite bed.
What’s your training regime like?
Very, very busy. During the netball season
(April to July) we have one to two games a
week, as well as two team training sessions of
four hours, and two to three weight sessions.
Our game days are Sunday, Monday or
Wednesday, which might fall as many as nine
days or as little as three days apart. When
there’s a short turnaround, we need a lot
more recovery time. We attend regular yoga
sessions to help us relax.
Is it hard to sleep after a game?
After a game, you’re so wired, as you don’t
usually get off the court until 9.30pm, then
you have to warm down and it’s usually midnight
(at the earliest) before I get to sleep. It’s
hard to get to sleep post game, but a great bed
helps. Sometimes I’ll watch the game back,
but that isn’t always a great way to relax. It’s
also much harder to sleep after a loss…
What are your thoughts of sleeping on a
Sealy Posturepedic Exquisite bed?
It’s amazing. I’ve graduated from my
flatmate’s slat bed to a Sealy Posturepedic
Exquisite bed and I can absolutely tell the
difference. There’s nothing better than
getting into a new, freshly made, comfy and
supportive bed.
Why is a great rest and good night’s sleep
so important in sport? And for your general
well-being and mindfulness?
It impacts everything, you don’t get as much
out of anything you do if you’re tired. You
won’t get the most out of your training and
ultimately won’t enjoy what you’re doing
as your body won’t recover as fast - you’re
constantly playing catch-up. Mentally everything
feels and seems a bit harder too. You
come to appreciate the down time being so
active – so it’s nice to have an amazing new
Sealy Posturepedic Exquisite bed to enjoy
my recovery in.
What are you reading and/or listening and
watching at the moment?
I’m studying a diploma in Digital Photography
extramurally. I moved back to Auckland
in December, and although it was hard to
leave Christchurch, I’m glad I made the
change. However, it means I’m reading a
lot of course notes. I love the Stolen books
too, which are all handwritten or illustrated
– nothing digital, all analog. I’m also
reading a typography book, which I find
interesting, although I’m not sure everyone
would? Listening to music is a big one for
me too, it helps me hype up when I need to,
then also helps me relax, depending on the
tune. I have a lot of playlists, depending on
my mood, and listen to a bit of everything.
I appreciate folk music when I’m resting,
relaxing, reading in bed.
What’s your favourite quote or motto?
I found a quote by Jim Elliot and I wrote it
down because I think it’s important ‘wherever
you are, be all there’. I’m also a big fan of
‘feel the fear and do it anyway’.
38 INSPO – FITNESS JOURNAL AUGUST 2017

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INSPO – FITNESS JOURNAL AUGUST 2017
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39
358891_HMZ

FUNCTIONAL
FITNESS
This month’s guest columnist Anna Kingi shares her
conversations with Turbo Nan, her thoughts around why
we struggle today and how burpees can save us!
Today I visited my 87-year-old Nan. She
has five kids, 13 grand kids and nine
great grand kids. She has worked on a
farm since the war days. She annually breaks
a rib falling over in the paddocks because
she’s Turbo Nan and won’t slow down. She is
strong and hilarious!
She made us have her wake at her 80th
birthday because she said funerals are “too
expensive”, so best combine them with a party
to save costs (plus you can see what people
would say about you!) No kidding. There was
her coffin and everything and it was a lovely
occasion.
Anyway, we were sitting in the sun, talking
about the old days and watching my kids
playing. Nan is full of “you should do…”
statements, as most loving grandparents are.
I was getting the usual not-so-tender grilling
about my non-existent vegetable gardens.
I asked her what it was like raising five kids
back when times were tough and what she
fed them.
Like most rural New Zealanders at
the time, it was beef and sheep from the paddocks
and whatever you grew in your garden.
Carrying such a huge responsibility is so
out of my reality. My kids would be starved
if I had to grow the food they ate. Remembering
this woman, along with Pop, broke
in an entire 600 plus acre farm covered in
scrub, by hand with a baby on her back and
shooting rabbits for dinner.
Reflecting on the enormity of life back
then I said “Nan, how on earth did you do
it!?” She just calmly answered back, “well…
you just keep going”.
Generation bleh
You. Just. Keep. Going…. I freakin’ laugh at
the amount of self-help/personal growth/
happiness/fulfilment books there are on the
market (and I’ve read a fair few). Our generation
is struggling to motivate ourselves in
every area.
So, authors write thousands of words formulating
philosophies or little mind tricks to
help cope with life. But maybe the solution
is not so complex? Simply put - you just keep
going.
I think that Nan would have repeated this
mantra her whole life and never thought
anything of it.
These days I Google “how to manage three
kids and housework”. What a joke! I genuinely
think I have a tough run some days.
But yes... I am just another human from
the “millennial” generation. Lots of chutzpa
and not a lot of direction, other than 100,000
different directions simultaneously.
So, what gives? Why are we so...lost...
sometimes?
Enter… Burpees
Husband (who is a fitness instructor) was
talking about why he programmes burpees
in so often. “Because they’re hard out cardio
and they’re just s**t!” You will often hear “I
HATE BURPEES” from anyone who has to
do them. They are hard slog. To Nan and so
many of that generation, ‘doing’ fitness is so
out of their reality, because being ‘fit’ wasn’t
a choice, it was a survival necessity. Working
the land is the original ‘functional fitness’.
I think movement gave a huge amount
of purpose to a human being. I began to formulate
an opinion that perhaps we humans
need physical suffering to be balanced. Not
suffering in the form of torture of course
(although, some people see workouts as torture).
Some of us have to plan brief amounts
of physical hardship into our lives now via
a gym membership, because many of us
simply aren’t in survival mode any more. We
think too much and move too little.
The better life
I think of the irony of our ancestors working
so hard, just go give their offspring a ‘better
life’. Most of us in New Zealand are living
this ‘better life’, yet we are struggling like
mad. Depression, anxiety and stress-related
disease is rampant.
Why? There are thousands of theories
about why we’re mentally struggling
amidst prosperity. I can partly put it down to
the simple fact that we have the time to think
about being sad, or hurt or lost or rejected. I
think about the one time I huddled up under
my covers, crying to myself, thinking “I can’t
cope with the demands of domestic life any
more. It is just too hard”.
I’m not playing down the incidences of
broken parenthood. It is real. We are broke.
Life is complicated now because of the luxury
of easy survival. 100 years ago, I’m sure
parents felt overwhelmed too.
Starving kids because your food crop
failed? How’s that for stress!? But you didn’t
have the time to sit and get so deeply
depressed. Well you could, but your family
would die faster. So, we have this situation
where our brilliance and ingenuity mean it’s
now easier to physically survive, but it seems
we changed the survival game to a ‘survive
your own mental stress’. So, what’s the point?
What links do the mind and body have?
Perspective
I have just finished reading Viktor Frankl’s
40 INSPO – FITNESS JOURNAL AUGUST 2017

“Man’s Search for Meaning”. It’s a great short
read with a heap of insight from a prisoner
of war.
Being a psychiatrist, he had a unique
way of observing captivity in concentration
camps in Germany. He watched what
happens when your mind gives up. The body
follows suit and you pass away. They were all
starving, sick and beat down. But mentally
giving up or a “this is too hard” mindset,
could literally seal your fate.
He wrote much about the nature of man
(you’ll have to read it yourself). He thought
many of our modern day mental problems
were in part due to boredom! Say whaaaaaat?
I guess when you consider that procuring
food took up most of your day back when
there wasn’t much time for sitting down and
thinking about your sadness.
I think mostly It’s easy to survive now.
We’ve lost purpose and the motivation that
used to be the sole driver of the whole of
humanity We have a long legacy of busting
our butts physically just to survive.
Same DNA - physical struggle + increased
mental stress = the imbalanced human! So,
if you don’t have to work hard to get your
food anymore, then you have to be deliberately
physically active in order to keep that
balance that your physiology demands on
the innate level.
More than just positive self-talk
In another true story of the mind carrying
the body, “Unbreakable” is based on the
life of Louis Zamparini, written by Laura
Hillenbrand.
After Louis’ bomber was shot down over
the Pacific in WW2, he was one of three that
survived the initial crash, then one of two to
survive 47 days lost at sea on a life raft.
One of the guys, right from the outset,
was like “we’re going to die, we’re going to
die”. Then he snuck their ONLY ration of
chocolate and ate it all for himself. Dick
move! (Sorry dead fella).
Sure enough, that guy died within days
with no external wounds. His mind gave up
and body followed suit. Yet Louis and his
comrade went on to survive for more than
two months with no food or water apart from
what they gathered from the ocean or above.
They kept each other mentally sharp by
asking each other questions, remembering
recipes and song lyrics. They knew if they
lost their minds it would be the end.
There will be so many more extreme
stories like these, where we see mind alone
carrying a human. If our minds are SO
powerful to overcome otherwise death, why
do they enslave us with anxiety/depression/
addiction? Is there a way to cultivate mental
strength, without the pressure of life/death
scenarios?
Yes! Get comfortable with discomfort.
Work out!
Packing my bags and leaving
comfort land
Hi, I’m Anna and I’m a brain. I read and
write and do a bucket load of thinking.
My hands are soft and my nails are long. I
certainly don’t exercise! Or I didn’t until my
husband and I opened a gym 10 weeks ago.
Since transforming from a zero times a week
work-outer to 4-5 times, I have noticed my
ability to win the mental war getting that
much better, inch by inch.
Each time I suffer through a hard workout,
I grow mental strength. Why? Because I
overcome the drive to avoid hard slog, and I
go harder than I thought I could.
You completely exhaust yourself, then
the husband says: “one more round, but this
time faster”. And you are like ‘nahhhh, can’t
be done.’ But you do it.
Growing mental resilience wasn’t something
I expected out of exercise. I can’t convince
anyone of this change but you’ll figure
it out when you make it.
Everyone knows how ‘good’ exercise is
for you, but some of us won’t go there at all
(watch Mel Robbins talk about how we’re
wired to avoid discomfort).
It turns out I just need that regular 30-60
mins of pushing myself until I go beyond
what I think I could. Every time you hit the
rep you aimed for, or lift a weight you previously
couldn’t, you grow.
TBH, I still don’t ‘enjoy’ the hard work (I’m
only human!), but I do enjoy ‘suffering’ alongside
others in a group fitness situation. Living
life in my own comfort land wasn’t working
out for me so well. So, without overthinking
why I should avoid physical struggle, I
go - work and sweat, rinse and repeat, don’t
think. (Added bonus, you can’t actually be
your usual busy brain when you work out.
You are so focused on it that you forget
everyday stress. It’s like a forced holiday for
your brain.
About Anna
Anna Kingi describes herself as a new
fitness enthusiast, currently enjoying
strength and conditioning classes and
HIIT.
With three children aged under six,
she is kept busy home schooling and
her six-year-old now joins in morning
fitness sessions. Anna’s husband, an
ex-policeman and certified Crossfit
and personal trainer, recently opened
a gym in Mangawhai where the family
are based.
“Our goal is to encourage all types
of movement for all types of people,
hopefully in a fun and supportive
environment,” she says.
“For myself, I want to be strong
and fit, to inspire my children to have
a lifetime of good movement and
confidence. My passion is understanding
the human in its holistic form.
We are beautifully complex
creatures with so much to give, but so
dogged with hang-ups that prevent us
from being our true awesome selves.”
The 29-year-old has a BA with
double major in Education and
Anthropology from the University
of Auckland and admits that she
spends much time thinking about the
psychology of fitness.
For more information and thoughts
from Anna, visit levelmovement.nz
As for Turbo Nan, she is testament to
hard work and living life fully present. She is
still impressively mobile today although her
body is now coming near its end. She’ll still
scramble down a hill to grab some baby loquat
trees for me to plant, or reaching in the
trees to get me mandarins.
Nan won’t know what a burpee is... but I
reckon if she did, she could do one.
So be true to your ancestors and use your
body for good, instead of carrying around
the illness of that misused ‘better life’ they
made for you.
Go and grow mentally stronger by planning
some physical hardship and it will help
you cope with the over complex world we
live in now.
Give your overworked brain a break and
put that beautifully designed body to work!
INSPO – FITNESS JOURNAL AUGUST 2017
41

Coping with life
CHALLENGES
Life can be like a roller
coaster – sometimes it’s great
and thrilling and sometimes
it’s just scary and stomachchurning.
Have you noticed how some people
approach life with confidenece and
excitement, while others face it with
trepitation and worry?
Worry is a normal emotion. We all experience
it. However when it becomes intense
or prolonged it can have a major impact on
health and our quality of life. It’s important
to watch out when worrying is beyond developmental
appropriateness, causes significant
distress or interference and has been present
for long periods.
In children this is more than two months,
and in adults longer than six months. Long
term, intense worry is indicitive of an anxiety
disorder.
Anxiety disorders are the most common
mental health concern for children, teenagers
and adults. It is estimated that 20 percent
of the population, including preschoolers,
experience significant emotional distress
and this increases with age. This statistic can
increase to 25 percent in particular groups
of people, especially those living in lower
socio-economic areas or the elderly.
Often the difference between someone
who overcomes life challenges and some
who are overcome by them, is their resilience.
Resilience is a person’s ability to cope
with stress and hardship – their abilty to
‘bounce back’.
Can we empower ouselves to become
more resilient and face life with more confidence
and excitement? Absolutly YES!
Jenny from Jenny Bell Oranga (Hamilton
based) states: “We all cope with challenging
times in our life and it is important to have
the tools to successfully come through those
challenges. Arming ourselves with effective
skills and techniques creates a sense of control,
enabling us to be proactive in life rather
than reactive.
“We use a number of evidenced-based
techniques that are useful in helping people
become more resilient. These include
focusing on mindfulness and attention
training, thought challenging, identifying
and building support networks, advanced
problem-solving strategies and conflict
resolution training.”
Jenny Bell Oranga is a licensed partner
with Dr Paula Barrett of the internationally
renowned FRIENDS programs.
The business offers four developmentally
age-approprate FRIENDS programs to cater
for children from 4 years of age up to adults
of 104 years of age.
These programs focus on building social
and emotional resilience in a simple and well
structured format, they are evidenced-based,
well researched cognitive behaviour programs
and endorsed by The World Health
Organisation.
“Our clients feel more empowered to
cope with life’s ups and downs because there
is a sense of control when you have practical
tools and skills to effectively cope with
difficult situations.”
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
42 INSPO – FITNESS JOURNAL AUGUST 2017

BOOK
CORNER
However fast the pace of life, carve out
a small window of time to stop and
immerse yourself in a good read. We share
some of our favourites enjoyed over the
winter months.
The Airbnb Story
By Leigh Gallagher
Penguin Random House
With an increasing number of people
looking for alternative/quirky travel
arrangements, Airbnb has become
a global phenomenon and changed
the face of accommodation. Find out
the story behind the success – a $30
billion success. The idea stemmed
from two broke art students and
friends. Joe Gebbia and Brian Chesky
dreamt up a plan to pay their looming
rent by creating a platform to link
travellers with accommodation
options, on the back of a major
San Francisco event. Thanks to
their concept, homeowners around
the world have hosted guests in
everything from spare rooms to tree
houses, cabins and even a houseboat.
It’s an interesting read and will have
you eyeing up spare space in your
home with an eye to becoming a host.
My Not So Perfect Life
By Sophie Kinsella
Penguin Random House
Katie Brenner wants the perfect life
and appears to be living it – or is she?
Desperate to live up to the lifestyle of
those she envies in London, especially
her boss Demeter, she reaches for the
sky, only to crash and lose her job in
the process. With no option but to
move home to Somerset and help
her dad with his glamping business,
she swaps her wannabe-Pradas for
gumboots and a life of misery. But
life out of the fast lane is full of
unexpected twists – and people – and
maybe even opportunities? When she
and Demeter cross paths again Katie’s
new perspective has her seeing things
in a new light. Packed with hilarity and
witty insights, this is a fun read with
plenty of chuckles along the way.
Daylight Second
By Kelly Ana Morey
Harper Collins
Phar Lap has long captured the
imagination of the nation and
now Kelly Ana Morey brings the
champion racehorse back to life.
She revisits his astounding success
and the people whose lives he
affected. The book follows Phar
Lap’s journey and intertwines with
the tragedies and glorious successes
of the times. It’s a roller coaster
read; a reminder of the reach of the
mighty horse, a fascinating peek
into the life of his strapper Tommy
Woodcock and all in all a thrill of
a ride.
The Burial Hour
By Jeffery Deaver
Hachette
In true form, Jeffrey Deaver
delivers another cracking Lincoln
Rhyme suspense adventure.
Tracking a killer called the
Composer, the chase requires a
battle of sharp wits and forensic
expertise. Enter Lincoln Rhyme and
Amelia Sachs. The pace is speedy
and the sense of intrigue heightens
as the puzzle unfolds. Plenty of
clues lead your mind astray and it’s
a slow gradual reveal of a mystery.
Enjoyable and don’t be surprised
if this one turns up as a movie
someday soon.
The Woman in the Wood
By Lesley Pearse
Penguin Random House
I don’t need a lot of convincing to
open a Lesley Pearse book and once
again the author didn’t disappoint.
When 15-year-old twins Maisy and
Duncan lose their mother to an insane
asylum, it is just the beginning of
their trouble. The pair are left by their
father with a grandmother, who is
cold and unable to show any affection.
Then Duncan disappears and no-one
seems to care except Maisy. Who is
the woman who lives in the woods
and about whom rumours swirl? Settle
down with plenty of time for this
page turner as you won’t want to put
it down.
INSPO – FITNESS JOURNAL AUGUST 2017
43

BEAUTY
SPOT
Wiki skincare
Wiki Skincare is a delicious
collection of New Zealand
made skin goodies – made with
passion by Wiki Waitai.
Having grown up in a family where
homemade ‘gypsy concoctions’ were often
used for healing and ailments, motherhood
was the catalyst for Wiki to develop her
own skincare range.
She began making skin balms and
natural oil moisturiser to replace the
expensive natural oil moisturiser she’d
been using.
“When our first son (of two boys)
arrived, it was a luxury I couldn't afford
any more, but a luxury I still wanted...so I
set about making my own,” she says.
“It took almost a year to create my face
oil, to refine and balance the different oil
ingredients, but with loads of support from
whanau and friends it is now a daily face
moisturiser I am very proud of.”
Wiki’s Nourishing Face Oil is 100%
natural and ideal for sensitive skin.
Handcrafted and made in small batches,
the Wiki collection includes mineral soaks,
face and body oils, body and facial scrubs,
cleaners, toner, etc.
“We all have different skin tones and
needs and my whole ethos is about
providing luxury products with effective,
active ingredients at affordable prices. The
majority of my ingredients come from
New Zealand or the Pacific and I try to use
as many local products as I can.”
Packed with loads of organic goodness,
each product has its own natural aroma
and is made from natural ingredients, with
no nasties and no secrets.
The collection has quickly amassed fans
throughout New Zealand and Australia.
Treat your skin to some natural goodness.
wikiskincare.co.nz
>WIN
Treat your skin to the benefits of
natural New Zealand skin goodness
with an awesome prize pack from Wiki
Skincare (wikiskincare.co.nz).The Wiki
Winter Nourishment Pack (valued at
more than $100) includes Invigorate
Body Oil, Illuminating Body Scrub and
Mineral Soak Cacao Coconut .
To enter, email your name, address and
contact details, with WIKI in the subject
line, to win@inspomag.co.nz or enter
online at inspomag.co.nz
Entries close August 31 2017
Sweet dreams
Make your sleep extra sweet, knowing
you’re treating your skin as you
grab some zzzzz. Enjoy a 20 minute
power nap as your Aspect Gold Probiotic
Sleep Mask works its magic.
The luxurious hydrating mask infuses
skin with probiotic rich ingredients, leaving
skin feeling nourished, comforted and
soothed.
Packed with goodies like aloe vera, acai
and Argan oil, simply apply in the evening,
rinse off after 20 minutes and then enjoy
the ongoing benefits (the mask will not dry,
allowing moisture to continuously infuse
into the skin).
aspectskin.co.nz
Super Handy
Show your hard working hands
some love, with the latest release
from the delicious Go-To
skincare range.
Jammed with lush butters and
powerful antioxidants to keep hands
nourished and protected, Super Handy
been painstakingly created so it’s
neither greasy nor sticky.
That means you can treat your
hands and return to any tasks at hand
(texting/typing/tennis) straight away.
The added bonus is that it smells
yummy too.gotoskincare.com
Kiwi goodness
For skincare which
takes its inspiration
from traditional
Maori recipes and native
ingredients, Aotea’s skincare
range is nothing but pure
goodness.
The 100% natural range
consists of a medicinal grade
manuka honey, a kawakawa
balm, a manuka face cream
and a kumarahou soap.
Indulge your skin and
wellbeing and treat yourself
to a little Aotea.
aoteamade.co.nz
>WIN
Enter to win one of three fantastic prize pack of
Aotea goodies. To enter, email your name,
address and contact details, with AOTEA
in the subject line, to win@inspomag.
co.nz or enter online at inspomag.co.nz
For more details on Aotea, check
out aoteamade.co.nz instagram: @
aoteamade facebook.com/aoteamade.
Entries close
August 31 2017.
44 INSPO – FITNESS JOURNAL AUGUST 2017

HAVE A
HEALTHY
WINTER
BY MONICA VAN DE WEERD
Everyone seems to have been
affected by a winter bug of
some kind this year. The
main symptoms have been
a dreadful cough with the
addition of blocked sinus and
sneezing.
The cough seems to have lasted for
weeks, and people are finding it difficult
to get on top of. It also seems to
spread easily.
So, if you have not yet been affected –
here are some tips to keep your immunity
strong. It’s not a complicated list to follow
and starts off with the basics:
– Drink plenty of water
– Get plenty of sleep
– Take Vitamin C daily as prevention.
The moment you get a sniffle, think about
taking herbs for your sinus. I recommend:
– horseradish
– garlic
– marshmallow
– fenugreek
These can be bought in therapeutic
combinations, in liquid tinctures or capsules.
There are wonderful combinations suitable
for children also.
If you’re looking for a home remedy, prepare
a bowl of boiling water and add essential
oils of peppermint, eucalyptus, lavender,
pine or tea tree. Place a towel over your
head – and breathe in the aroma and the oils.
Also think about burning these oils in your
home or work place. Aromatherapy oils are
anti-bacterial, so make sure you have got the
real plant essential oils to ensure results.
For that lingering cough, I recommend
that you drink lemon and honey drinks –
and suck those lozenges. You can get lozenges
in so many ways. There are zinc lozenges,
lozenges with probiotics, elderberry chewy
lozenges and the old fashioned honey and
propolis.
Also try therapeutic throat sprays with
ingredients like kawakawa, echinacea, propolis
and thyme. Use those aromatherapy oils
again by placing a few drops on your hanky
or place them in an oil burner. Thyme, peppermint,
tea tree and rosemary are lovely to
smell and support against congestion.
For congestion in your lungs, try the herbs
– Horehound
– Elecampane
– Comfrey
– Marshmallow
– Ginger
Again these herbs come in capsules and
liquid tinctures. I recommend you go for the
more therapeutic version and seek professional
advice for the best results. When you
do, you should be able to get better faster
and cleaner. No cough should hang around
for weeks so if it is, it could mean your body
is not strong enough to dispel the core of the
infection.
Talk to the specialists – and get the right
results. Always take as directed and if symptoms
persist talk to your health provider.
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.
.naturallyhealthy.co.nz
INSPO – FITNESS JOURNAL AUGUST 2017
45

“We were never
taught the basic, yet
highly important,
mental and emotional
skills of mindfulness,
self-awareness and
self-love at school.”
Body image and
DISORDERED
EATING
BY DANIELLE ROBERTS
It’s not unusual for me to
spend most of my time with
clients discussing the way
they feel about their bodies
and the way they feel about
their relationship with food.
A
recurring theme seems to be surfacing,
as to how a lot of people desire
to be healthy or are feeling the pressures
of society to achieve a particular look in
order to be considered fit and healthy.
However, through this journey they can
lose appreciation of their bodies. Their view
of themselves becomes distorted and they
develop a disordered way of eating.
In my personal and professional opinion
there doesn’t seem to be much difference
between emotional eating and disordered
eating, as most emotions and thoughts which
are not serving us, create the disordered
eating in the first place.
In my late teens and early 20s, my high
achiever perfectionist mindset combined
with the pressure I put on myself to do well
academically, created mental and emotional
health issues - driving disordered eating
and over exercising and becoming an eating
disorder and obsession with exercise to burn
off the little food I did eat.
This experience originally didn’t come
from a body image issue; it arose from belief
systems where I desired to achieve, but that
pressure to achieve created a scenario where
I didn’t meet my own high expectations, so
then I turned to aiming to improve body
image through food and exercise as my form
of control. Something I felt at the time was
easier to achieve.
It took years to get myself out of this
cycle. When I wasn’t considered to have
an eating disorder anymore, the constant
self-judgement and consistent consuming
thoughts about what my next meal should be
or look like, and the obsessive need to fit in
two hours or more of exercise a day was still
very much still alive.
I sometimes look back on photos before
the eating disorder and think: “ Wow, I was
beautiful, smart and achieving so much at that
time” - yet I didn’t see it because I was overdriven
to be what I thought would make me
happy and successful, but none of it brought
me happiness or the results I was striving for.
I’m not saying we shouldn’t be driven,
what I’m saying is that we should strive for
balance in all areas of our lives, attending to
all areas of health and wellness.
Although 95 percent of my clients haven’t
reached the stage I did with these issues,
I think it’s fair to say that we can all relate
to how limiting and stressful it is to have
thoughts and behaviours affect our happiness
and ability to love self.
Disordered eating is defined by our
behaviour towards the foods we eat, and the
frequency in which we action those behaviours.
Some of these include binge eating,
dieting, skipping meals regularly, self-induced
vomiting, obsessive calorie counting,
self-worth based on body shape and weight,
misusing laxatives or diuretics, fasting or
chronic restrained eating.
Please note, this is very different from
when you practise a mindful approach to
your health and nutrition. With a mindful
approach; some days you may eat less than
others because you are physically not hungry,
or some days you may fast because your
digestive system is playing up, etc. To eat
mindfully is to work with the body, to learn
to listen and acknowledge cues it gives you
to action certain things that will help bring
better balance to you physically, mentally
and emotionally.
To learn to work this way with your body
is beautiful and freeing. It does take practise,
time and patience but is extremely rewarding
in the end. Hopefully you can see the clear
46 INSPO – FITNESS JOURNAL AUGUST 2017

difference in these attitudes towards food
and your body.
I would say a large percentage of us would
have looked at five or six of the points I mentioned
(binge eating, dieting, skipping meals
regularly, self-induced vomiting, obsessive
calorie counting, self-worth based on body
shape and weight, misusing laxatives or diuretics,
fasting or chronic restrained eating) and
recognised that “Oh yes, that’s usually what I
fall into when I desire to make improvements
to my health, lifestyle and fitness”.
This is from the negative thought systems
and emotions we have attached to this, such
as fear of failure, desire for perfection rather
than growth, lack of self-love, lack of self-acceptance,
comparing ourselves with others,
lack of patience and working in partnership
with the body.
We were never taught the basic yet highly
important mental and emotional skills of
mindfulness, self-awareness and self-love at
school. Academia has focused on breeding
intelligence without learning the ability to
love and inwardly nourish one’s self, which
has created the belief systems in society
which feed our self-judgement and the
patterns of stress, pain, guilt, fear, obsession,
frustration, anger.
These are all things that stop our health
and happiness from thriving. It may seem
like an unusual topic to bring light to these
issues, but it is the perfect gateway for each
of us to take back our own empowerment to
make these changes within ourselves. It also
encourages others to see and desire to make
these changes too.
To love self is to not see yourself better than
another, it is to appreciate, accept and love
yourself for all things. It is to be able to give
back to yourself the things which will aid your
growth and progress, will aid you to achieve
your desires (without force and pressure).
Self-love gifts you a deeper understanding of
yourself and your own truth so you don’t get
caught up in everyone else’s vision of success,
of the way we should look or should be. It
allows you to stand strong and not be afraid to
be who you are (without your own judgement
and the fear of others’ judgement). Learning to
build this kind of self-love foundation for your
life takes time and inner work but it is a truly
rewarding and empowering.
Body image and
disordered eating in sport
There are some sports where athletes are expected
to have a certain standard of physique
in order to be accepted in that sport. These
pressures filter through many areas of society.
I like to highlight this topic as I have been
observing recently many of my younger
teenage clients under increasing pressure
to not only succeed in their sport, but also
look the part. The pressure is either coming
from themselves or from their parents. I
understand that it doesn’t help that athletes
in higher ranking sports can tend to promote
a certain physique. It is important for teenagers
learn the importance of controlling how
they choose to perceive themselves and focus
on building empowerment and self-love.
Young people need encouragement to build
a desire to accomplish their dreams, while
also encouraging a greater sense of selfworth
and self-love to create better mental
and emotional balance.
“It is important
teenagers learn the
importance of controlling
how they choose to
perceive themselves
and focus on building
empowerment and
self-love.”
Another aspect I find trending with both
younger and semi-professional athletes is
that they have different extremes of disordered
eating where they tend to choose quick,
non-nutritional food choices (here I feel it
can be a combination of things like - thinking
they can eat anything because they are
active with a lot of sport) or doing massive
long-term restrictive eating regimes with lots
of training and not enough nutrients to keep
the body balanced and healthy. It can also
be to do with a lack of education; desiring to
play a sport and playing it, but not having the
nutritional knowledge to back up the greater
amounts of training/ sports they are playing.
What can we do about it?
Rather than waking up in the morning,
looking in the mirror and judging yourself
for the way you look; wake up, look in the
mirror and love yourself for every part of
you. Feel gratitude and appreciation for your
body, and see everyone around your through
these eyes of love, unity and acceptance also.
To change the physical, we also need to
address the mental and emotional elements
that are manifesting in physical behaviours
and choices we make.
Starting tips to undo body image issues
and disordered eating:
Every morning you wake up – before you
put on your make up (yes that is a song)- look
in the morning and into your eyes and tell
yourself, you love yourself, that you appreciate
yourself and that you are enough.
I know this may sound silly to most of
you but if you take it semi-seriously and just
try it on a daily basis for a couple of weeks
observe the changes you feel within. Males,
this goes for you too.
Have a greater awareness of yourself and
how you speak to yourself daily. Rather than
complain about your body, focus on the gratitude
you have for what it does for you.
Practise 3-4 self-love acts a day. These
are things you do for yourself to fill yourself
back up and fill up an inner joy within you.
Try to not make it anything food or intense
exercise-related. Walk in nature, read a
book you love, do a hobby you enjoy, sit in
perfect silence with a cup of tea, sing, dance,
meditate; whatever puts a smile on your
face. If you find yourself using the excuse of
not having time, sometimes we just need to
reprioritise. If you are not happy and healthy
how can you truly give to others.
When we build ourselves on a foundation
of self-love and self-acceptance, we tend to
naturally form a better relationship with food
as we no longer need to compensate for our
mental and emotional challenges with food.
We can learn to practise being more mindful
about our body, when it physically needs food,
focusing on foods that are going to nourish us
for their nutrient density not how many calories,
fats, proteins or carbohydrates they have.
Note that the triggers can be very different
for everyone, wanting to work through these
mental, emotional and physical barriers to
health and happiness. Get support through
a professional if you are going around and
around in circles with these issues.
If you find yourself resonating with
information in the article or you think of
someone who is struggling in this area and
you/they need help, then feel free to contact
me through danielle@fuelnutrition.co.nz
INSPO – FITNESS JOURNAL AUGUST 2017
47

TOP 10 TIPS
for natural supplements
BY KARIN SPICER LIFESTREAM NATROPATH
In an ideal world we would be able to get all the nutrients
we need from our food and live stress free lives. Our
environment would have no toxins or pollution, and genetic
illness would be a thing of the past. Unfortunately this isn’t
the world we inhabit so topping up on nutrients for optimum
health is sometimes required.
My preference is to go for natural,
plant based options wherever possible.
Here are my top 10 tips for natural
choices to support the gaps in our daily
nutrition, or to aid those who have need of
extra support to be the best that they can be.
1
It is important to keep a healthy acid/
alkaline balance internally as long term
acidity can lead to inflammation in the body.
This can manifest as sore joints, muscle
pain, headaches, acid reflux, heart burn, and
many more chronic illnesses. Add some
Lifestream Barley and Wheat grass into your
smoothie for the alkalising properties along
with supporting detoxification, digestion and
the fibre supports bowel health.
Good levels of protein are needed in our
2 diet to support healthy muscles, bones
and cartilage, but it also plays a part in the
health of our organs and tissues. Hormone
production relies on a good protein supply,
including the happy hormones for good
mood. Low protein can affect our energy
levels and our mental focus and clarity. It
helps to stabilise blood sugar levels and
keeps us feeling fuller for longer- a plus with
healthy weight management. Protein from
dairy and animal products tend to have us
heading in the more acidic direction internally
but choosing a plant based protein for
your smoothies has the benefit of having an
alkalising effect and the fibre supports our
bowel health as well.
KARIN SPICER Lifestream’s naturopath and training manager is Karin Spicer. The
naturopath, herbalist, stress management and alternative medicine consultant also
assists with new product development. She writes Lifestream’s informative blog and
trains retailers and the company’s sales and marketing staff on product knowledge. The
qualified life coach is also happy to help customers who call Lifestream for advice on
what best suits their health needs.
Spirulina is the original superfood well
3 known for turbo boosting energy and
enhancing immunity. One of the powerful
plant nutrients, that is unique to spirulina, is
phycocyanin. This is a protein that acts like
an antioxidant to protect cells from oxidative
stress, which means it supports us during
stressful times and provides faster recovery
after exercise. Make sure you opt for a
supplement with high levels of this powerful
nutrient such as Lifestream Spirulina Perfomance
which contains 23 % phycocyanin.
Recent studies have added to the astaxanthin
story of anti-oxidant to support
4
recovery after exercise, healthy joints,
cellular protection, and protection from sun
damage (you still need to wear sunscreen).
Now the research is also showing support
for brain health, memory and mental focus.
Algal plant based sources of this powerful antioxidant
have much higher levels than those
from krill or shrimp.
Magnesium is involved in more than 300
5 chemical processes in our body on a daily
basis, including playing a vital part in energy
production. It supports the health of muscles,
bones, nerves, and heart while supporting
restful sleep, and recovery from stressful
times. Choose either a powder or capsule with
powder inside for easy, fast absorption. Those
big hard tablets can be hard to breakdown if
you have a compromised digestive system.
Just like the Tin Man from the land of
6 Oz we need omega’s to help lubricate
our joints, keep the ligaments and tendons
flexible, and look after our heart. Mental
focus, clarity and our mood also benefit from
taking omega 3. Protecting our plant for
future generations and purity of source are
reasons to consider taking Algal Lifestream
omega 3 instead of Fish oils.
We’ve been told for decades that vitamin
7 C supports us during winter for “ills and
chills” but now we’re finding that our body
48 INSPO – FITNESS JOURNAL AUGUST 2017

needs vitamin C for collagen production for
joint and skin health. Our adrenals also use
it in times of stress. Choose a plant based
supplement as it is easy for the body to recognise
as food and absorb.
A healthy gut is the foundation of great
8 health. If our gut bacteria are out of
balance it can affect our digestion, immunity
and skin health. Taking a supplement like
Lifestream Advanced Probiotics with a broad
>WIN
range of strains to cover multiple areas of
health can have more overall benefit than a
supplement with just one or two strains in
high numbers.
How lucky are we in New Zealand that
9 the growing conditions in the South
Island provide the environment for fruits
and nutritional grasses to grow with really
high levels of nutrients. Our New Zealand
Blackcurrants have three times the anthocyanins
of those grown
in other countries
providing antioxidant
eye health
support. If you are
spending a large amount of time in front of
a computer screen, and finding your vision
is not as sharp as it used to be, then taking
a blackcurrant supplement can be helpful.
Research out of the UK this year has shown
benefits for recovery after exercise for these
juicy little berries as well.
One last flag to wave is about calcium
10 for bones, teeth and nails. Some
people have stopped taking supplements because
of studies reported on inferior quality
calcium supplements made from crushed
cow bones or chalk. Calcium from a plant
sourced supplement is easy for the body to
absorb and utilise.
The Natural choice for
health and nutrition
New Zealand-owned company, Lifestream specialises in ethical,
bioavailable, plant-based health foods and dietary supplements.
What’s more, it’s been around for nearly 40 years. Lifestream’s
premium, natural, plant-based products are formulated to support
health through all stages in life and there are more than 40
naturally plant-based products in the Lifestream range.
We are giving one lucky reader the opportunity to be in to
win the ultimate sports kit to keep them on top their game this
winter season, valued at more than $150.
The sports kit includes:
– Essential Protein Vanilla 850g powder
– Spirulina Performance 200 tablets
– Astazan 30 capsules
To enter, email your name, address and contact details, with
LIFESTREAM in the subject line, to win@inspomag.co.nz or enter
online at inspomag.co.nz Entries close August 31, 2017
Kebabelicious has a range of wrap
kebabs, pita kebabs, Iskender, salads
and grill shish.
You will find us at
64C Victoria Street, Cambridge.
Come try something from our menu
Phone: 07 827 6362
: www.facebook.com/Kebabelicious
Thursday 14th September 6:30pm
Ruakura, Hamilton
www.mitre10.co.nz/local/megahamilton
INSPO – FITNESS JOURNAL AUGUST 2017
49

Survey highlights
Helping motivate kids to
EXERCISE
A recent survey of Kiwi parents found that more than
half of New Zealand children aren’t getting enough
exercise to meet the recommended daily guidelines of at
least 60 minutes per day (1).
More than half of Kiwi children are getting
less than the daily recommended amount of
exercise, with almost a third getting less than
half of that.
56 percent of parents find it difficult to
keep their children motivated to be active
every day.
Almost half of NZ parents (49 percent)
believe that it is difficult to monitor the
amount of daily physical activity their children
are getting.
Around 48 percent of parents find it hard
to monitor the nutritional intake of their
children.
These results have led parents to worry
that their children will become unhealthy
which will lead to health problems later in life
(29 percent) and develop low self-esteem
(8 percent).
About the survey: The survey was commissioned
by MILO, conducted online in 2017
using a sample of 401 parents of school-aged
children across New Zealand.
>WIN
Give your household a kick start when
it comes to motivation and physical
activity. Enter to win one of TWO
MILO Champions Bands and enjoy the
downloadable app and tracker options.
The survey, commissioned by MILO, revealed
that half of parents (56 percent)
struggle to motivate their kids to get
active, while nearly half have difficulty monitoring
their child’s nutritional intake.
To help make it easier for parents, Nestlé
has launched the MILO Champions Squad
– a new activity tracker, with a downloadable
app, specifically designed to help kids have
fun and be active.
Champion netballer, Maria Tutaia, has
been working with MILO to develop exclusive
sporting tips for kids using the interactive app.
“The app is a great way for the next generation
of Kiwi kids to get active, while supporting
parents as they teach their children
how to love exercise, and encourage healthy
eating,” says Maria.
The MILO Champions Band syncs to a
dedicated mobile app which helps to keep
track of physical exercise in an engaging and
positive way.
Children can use the MILO Champions
Band app to create their own interactive
avatar, track their activity, learn new skills
across a variety of sports from international
athletes, and compete in physical activity
challenges with their friends.
When the tracker is used in conjunction
with the MILO ANZ Champions app (which
can be downloaded via the App Store or
Google Play), parents can monitor children’s
physical activity and help them maintain
a balanced diet by using the nutritional
calculator.
Nestlé Oceania Market Nutritionist, Megan
Darragh, says it’s important to encourage
kids to eat a wide variety of healthy foods
when they are young to set them up with
good habits for the future.
“We know from the survey that almost a
third (29 percent) of parents worry that their
To enter, email your
name, address and
contact details, with
MILO in the subject line,
to win@Inspomag.co.nz
or enter online at
inspomag.co.nz
Entries close August 31
2017
children will grow up to be unhealthy adults,”
says Megan.
“The goal of the MILO Champions Band
is to encourage kids to get into the habit of
getting enough physical activity every day,
and to make it something they enjoy, creating
a routine that hopefully will stay with
them as they grow up.”
Every pack of MILO can be scanned using
the ANZ Champions app to reveal exclusive
sporting skills.
More information can be found at
champsquad.co.nz
50 INSPO – FITNESS JOURNAL AUGUST 2017
Fair
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