INSIDE THIS ISSUE:
BMX, food fads, training tips & great prizes
WELLBEING LIFESTYLE FITNESS
FIRST MONTH FREE
WHEN YOU JOIN NOW *
Right now you can score your first month FREE * when you join Les Mills.
There’s never been a better time to discover what your body is capable of.
• Kickstart your energy levels with our
world-famous Group Fitness classes.
• Change your game with our
high-intensity 30-minute workouts.
• Or work out YOUR way with our
state-of-the-art weights and
Les Mills Hamilton
747 Victoria Street, Hamilton
0800 LES MILLS
*$292 joining fee INSPO applies and – is FITNESS not included JOURNAL in the discount. SEPTEMBER Offer available from 2017 Monday 4 September 2017 until Sunday 1 October 2017. Membership must be active by 6pm Sunday 8
October 2017. Not available to current members or if you have terminated your Les Mills membership in the past 30 days. For full terms and conditions see www.lesmills.co.nz/september
CONTENTS SEPTEMBER 2017
On the cover
Sandro Mota, recently
returned from representing
New Zealand at Mr Universe,
is inspiring others to get
active and healthy.
20 Championship successes
Making sense of
26 food fads: Dr Libby
Determined to achieve
How to have a
happy hoo haa
Post-natal pelvic floor
Sarah MacDonald: Why
all men should do yoga
Shane Way: Personal
training with pride
BMX training tips
Kristina Driller: Training
for Round the Bridges
Alison Storey: Exercising
with chronic illness
Monica van de Weerd:
coping with pollen problems
Things We Love
Back into Your
Vaginal rejuvenation with the new
Mona Lisa Touch, now available in
Hamilton, Tauranga, Auckland and Rotorua.
Also new to Hamilton at the
Womens Health Centre
Fast recovery fractional laser for face, neck and
hand skin rejuvenation, wrinkle reduction and
treatment of acne scars and pigmentation.
• Phone: Tauranga - 07-577 9800
• Phone: Hamilton - 07-838 3400
• Freephone 0800 696 2496 (0800 MYOBGYN)
• Website: www.obgyn.co.nz
Womens Health Centre
INSPO – FITNESS JOURNAL SEPTEMBER 2017
FROM THE EDITOR
It is with a huge sense of relief that most
of us officially farewell winter; although
spring so far has been just as wet, windy
and wild (seriously – hailstorms?). None of
this is exactly encouraging when it comes
to getting outside to exercise.
However, those truly committed to
their sport just add a layer of thermals and
guts it out; a great life lesson which can be
applied to everything, including work and
home life; not just sports.
The ability to motivate and inspire
others is a hugely valuable skill and this
month we catch up with Sandro Mota, who
does exactly that. His passion for living a
healthy active life is inspiring many others
to do the same.
We also profile some of the talented
and driven young athletes making their
mark on the world stage in BMX and share
how you and your family can get involved
in the sport.
September is also a great month for
a health WOF. With Blue September
(prostate health), Breathe Better September
(asthma and respiratory awareness)
and Steptember (take 10,000 steps a day)
all raising the profile of the importance
of health and wellbeing, it’s an ideal time
to consider changing some of your daily
If you’re looking for a short term goal,
check out our guide to training for Hamilton’s
iconic Round the Bridges (November
19) and also some advice around post-partum
recovery and exercising with chronic
Here’s to some better spring weather
and the opportunity to try exciting new
adventures and activities.
EDITOR Lisa Potter
MOBILE 021 249 4816
ADVERTISING ACCOUNT MANAGER
PHONE 07 838 1333
MOBILE 027 432 0469
DESIGN Tania Hogg / Kelly Milne /
Subscribe to the free e-edition of
INSPO and you’ll be emailed a link to
our online edition each month.
Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
Or pick up a hardcopy from one of
the following locations:
• New World Te Rapa
• New World Rototuna
• Hamilton Airport
• New World Cambridge
• Pak’n Save Te Awamutu
• ASB Events Centre Te Awamutu
1 2 3
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
1 / Glynis Longhurst
Glynis joined Wintec as senior academic
staff member at the Centre for Sport
Science and Human Performance in
2011 after immigrating from Southern
Africa. She was previously Head of
Department of the Sport Science and
Biokinetics department at the University
of Zululand, KwaZulu/Natal South
Africa. Glynis is a qualified Kinderkinetist,
with an interest in physical literary
and clinical exercise physiology.
2 / Kristina Driller
A high performance and rehabilitation
consultant at UniRec, Kristina Driller
also specialises in musculoskeletal and
chronic disease rehabilitation, as well
as exercise prescription for people
from all walks of life, including high
performance athletes. She is a regular
contributor to INSPO Fitness Journal
and this month shares her research
and insights around bladder leakage
3 / Monica van de Weerd
With an impressive knowledge of
natural health and wellbeing, Monica
is a well respected Waikato-based
beauty therapist and aromatherapist.
As owner of Naturally Healthy with
husband Frans (a qualified physiotherapist,
therapist and bowen therapist),
Monica writes a regular column for
INSPO Fitness Journal based around
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
INSPO competitions are open to NZ residents only.
One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
selected at random and no discussion will be entered
into after the draw. By entering this competition you
give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
details will not be given to any third party, except for the
purposes of delivering a prize. Winners may be requested
to take part in promotional activity and INSPO reserves
the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL SEPTEMBER 2017
GET INTO GEAR FOR BATHURST
51-57 Alexandra Street. Hamilton, New Zealand
Ph 07 839 4832
INSPO – FITNESS JOURNAL SEPTEMBER 2017
A few of our favourite things
Inspired by the heartbeats of athletes before a game, the Adidas
ZNE Pulse range not only boasts a unique aesthetic, but is also
stylish and built for performance. The design focuses on the ‘pulse
moment’ when athletes leave the locker room and head towards the
field, when their heart rate peaks in anticipation. Adidas.co.nz
Take your workout anywhere with this Henty Enduro backpack. Designed
to keep you hydrated (and hold everything you could possibly need)
while biking, running, hiking or skiing. This hands-free sport solution even
provides lumbar protection for your back, hips and kidneys and doubles as
a tool belt. Lightweight, stylish and supremely functional. Henty.cc
If anyone knows the importance of mastering the bounce on court,
it’s Serena Williams. Perfect for high impact sports, this Berlei
Shift sports bra refreshingly supports women of all shapes and
sizes. INSPO Fitness Journal readers can enjoy a $20 discount until
the end of September 2017(use the discount code berlei$20 at
Get your prebiotic kick with one of
these delicious Kréol sparkling drinks.
Available in passionfruit orange; mango
lime turmeric; and lemon ginger honey.
These vegan and gluten free drinks
(with raw apple cider vinegar) are
packed with active ingredients to help
cleanse and detoxify you from the
inside out. naturalthings.co.nz
SPRING INTO YOUR WORKOUT
Celebrate the arrival of spring in these
Champion Absolute workout tights. With a
pop of pink bloom colour, they’re perfect
for running, gym, yoga or just chilling.
Put a little kick in your day with a Red Seal Vita Fizz.
The effervescent tablets are ideal for ensuring you drink
another glass of water too – choose from Perform,
Immunity, Magnesium and Hydrate. Redseal.co.nz
Feel the beat of your workout with Fitbit Flyer, Fitbit’s
bluetooth headphones. Featuring a sweat proof
design and customisable fit, these launch in New
Zealand in a few weeks. It’s the perfect way to be
motivated by music. Fitbit.com
In this age of capturing every moment of life, this sleek
HP Sprocket is the must-have gadget. Small enough to
pop in your handbag or back pocket, you can print 2x3
pics straight from your phone – and personalise them
with hundreds of filters, stickers, frames and text. Hp.com
COFFEE WITH STYLE
What better way to start your day than with a touch of sleek
Italian design? This Bialetti Moka coffee pot is a limited
edition release (each pot is individually numbered) and
celebrates the iconic Moka design, which was included as
a masterpiece in the Museum of Modern Art in 2008. The
stunning highly polished, mirror effect finish is available in
three or six cup sizes. Bialetti.com
INSPO – FITNESS JOURNAL SEPTEMBER 2017
BY LISA POTTER
8 INSPO – FITNESS JOURNAL SEPTEMBER 2017
When it comes to working out and staying healthy, Sandro
Mota is constantly looking for fresh ways to get his natural
adrenalin buzz. Whether attempting world records or flexing
on stage at Mr Universe, he loves pushing boundaries and
thrives on setting and reaching fresh goals.
The Cambridge local has a raft of
achievements behind him; he is a
physique athlete, fitness guru and
weight loss specialist, with more than 15
years experience training people all over the
globe – including professional sport players
However just as important as his own
personal achievements is his dedication to
helping people of all ages and fitness levels
improve their health and wellbeing, through
his STM Functional Fit Gym.
Fresh home from placing in the top
five at Mr Universe (pro division), Sandro’s
latest venture is a community programme,
aimed at helping people take a preventative
approach to health issues such as diabetes,
hypertension, high cholesterol, etc. The
programme also aims to help those already
suffering from these conditions to hopefully
enjoy a healthier lifestyle and its benefits.
“We’ve already trialled this medical prevention
programme in Waikato with a couple of
our STM Fit members, and seen great results
around reversing diabetes, lowering bad cholesterol
and reversing hypertension,” he says.
“So we’ve put together a charity event
for September 27, teaming up with Good
Union, Kids Can, Cambridge Community
Health and STM Fit, aimed at promoting
our medically supervised 12-week training
programme which includes everything
from HIT training and nutrition and dietary
Sandro’s Brazilian background has seen
him involved in everything from personal
training to modelling, before settling with
his wife in Cambridge, where his passion for
fitness and strength training saw him develop
his own programme and business - Superior
Training Method (STM).
“Combining exercise and nutrition is
the ultimate for achieving great results and
better health,” says Sandro. “We support and
acknowledge the nutrition side of people’s
INSPO Fitness Journal finds out more…
Sporting background? I have been involved
with sport from a very young age. I started
my gym/fitness journey aged 13, and started
training my school mates when I was 15 in
Brazil. Then, aged 18, I became a water sports
instructor. Since then my passion for fitness
and nutrition has only grown.
– Mr. Universe WFF Pro Division 2017
TOP 5 Athlete
– Founder and master trainer of STM
Functional Fit franchise
– Global trainer for Proteamfit
– Certified Fitness level 3
– Certified Fitness level 4
– Certified Crossfit level 1
– Certified Crossfit Football
– Certified Crossfit Endurance
– Certified TRX trainer
– Certified Strength and Conditioning
coach level 1
– Certified Ginastica Natural level 1
Some thoughts around your Mr Universe
experience? I’m proud to have competed
in the biggest body building event in the
word. Representing New Zealand, in Brazil,
the country I was born in, was extra special.
Finishing in the top five against athletes from
all over the world was also amazing.
Biggest challenge of the event? The biggest
challenge was the loss of one of my favourite
people on earth; my grandmother, who
passed five weeks before the competition.
That was a huge shock to me and made it
harder to continue with my preparation
without losing focus or motivation, but I
wanted to make her proud, and I guess that’s
what pushed me through.
Other major events you’ve competed in? I
got my Professional card with WFF/NABBA
only one year after my first competition. I
have done six competitions in one year and
finished in the top three at all of them.
What’s next? My focus now more than ever is
to help others. Giving is the best feeling, it’s
what fulfills me, so I have created a unique
wellness and fitness boutique franchise called
STM Functional Fit. We opened last year and
the first franchisee has already opened one
month ago, with three more to open before
the end of this year. Also I am starting the
STM Charity company, where we will invest
in education and sports for young kids in
Brazil. Our aim is to help reduce the crime,
etc, by giving a second chance to kids who
haven’t had the same opportunities in life
that I was fortunate to have.
An overview of your nutritional lifestyle?
I am a strong follower and believer of the
LCHF (Low Carb Hugh Fat diet). After years
of study and trialling many different eating
“styles”, for the last two years I have been
fully immersed with this LCHF protocol, not
only for myself but also for my clients. In
conjuction with Dr.Prabani Wood (medical
doctor graduated from Oxford University)
we are launching a medical prevention
program where we will blend the LCHF with
exercise to prevent and even reverse diabetes,
cardiovascular diseases and reverse high
How you relax? My number one relaxation
program is to do something with my amazing
beautiful wife and our dog.
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Building the profile of Blue September is part of the
‘game plan’ in getting Kiwi men to discuss and be
aware of prostate health.
While prostate health is something
men should be aware of all
year, Blue September provides a
focal point around the topic, so mark Blue
September on your calendar, and join the
Prostate Cancer Foundation in encouraging
Kiwi men to get checked for prostate cancer.
This year is all about having a ‘Blue Do’;
so get together with friends, colleagues and
family and arrange an event to spread the
message and raise some funds to support the
Doctors and nurses, tradies, workmates
and radio hosts are all getting in on the
act. 2017 ambassadors include entertainers
Frankie Stevens and Ray Woolf, actors Mark
Hadlow and Shane Cortese, Mad Butcher
Sir Peter Leitch, former All Black Buck
Shelford, broadcaster Kerre McIvor, former
league player Monty Betham, rugby player
and boxer Slade McFarland…the list goes on
of people with a high profile committed to
helping support the cause and spread the
Check out upcoming events and get ideas
for your own Blue Do on the Blue September
website (blueseptember.org.nz). Perhaps
you fancy a blue breakfast, a blue BBQ or a
blueberry bake off? Or organise a Blue Friday
like many workplaces?
“It really gets people involved in dressing
• 3000 men are diagnosed each year
– that’s about 8 men every day
• 1 in 8 men will get prostate cancer
– it’s the most common cancer in
• Maori men are 72% more likely to
die from prostate cancer once they
are diagnosed, than non-Maori men
• Men should get an annual prostate
check from age 50, or from 40 if
there is a family history
• Often there are no symptoms – 46%
surveyed had no symptoms when
• Early detection is the key to saving
lives as prostate cancer is effectively
treated when diagnosed early
up, preparing some novelty food, and focuses
on awareness of prostate cancer,” says
Prostate Cancer Foundation New Zealand
CEO Graeme Woodside.
Public events organised include Pedal 4
Prostate at Hampton Downs Motorsport Park
(October 8) and David Hartnell’s Celebrity
Quiz Night in Auckland (September 22).
Jason Gunn who has joined the team of
Blue September Ambassadors tells how his
Dad was diagnosed with the disease and how
hard it was to talk about it, and what the
prospects might be.
Fortunately for them the outcome was
“Prostate cancer is the number one cancer
in Kiwi men – more men get prostate cancer
than women get breast cancer and about 600
men die every year.
“Early detection is the key. With 1 in 8
men getting prostate cancer catching the
disease early, and getting effective treatment
saves lives. That’s the central message this
“Family members can be a great incentive
and encouragement for the men in their
family to go to the GP and get a check. Don’t
leave it to the men – they are often a bit slack
in looking after their health. If they won’t go
to get a check themselves, make an appointment
and get them along.”
Find out more information and register
for a ‘Blue Do’ at blueseptember.org.nz
10 INSPO – FITNESS JOURNAL SEPTEMBER 2017
There’s nothing we love more than
sharing the awesome goodies we’ve
discovered, so a shout out to all of the
brands below for providing these fantastic
Enter to win one (or all) of the prizes
To enter, email your name, address and
contact details to email@example.com, with
the keyword of the prize you would like in
the subject line. You can also enter online at
Entries close October 10 2017.
Whether you like to carve up the slopes, climb mountains, bike or run; all of these
sports have one thing in common – the need for next level hydration.
The new Henty Enduro Backpack is lightweight and sleek, designed to keep you
hydrated whilst efficiently holding everything you could possibly need.
The hands-free sport solution even provides lumbar protection for your back, hips
and kidneys. It also doubles as a tool belt for all your gear; from the water bladder
to a puncture kit, camera, snacks, sunscreen, keys, wallet, map, Swiss army knife and
phone – there’s room for them all. Your items sit horizontally as close as possible to
your centre of gravity, giving you freedom to move.
The harness and shoulder straps stabilise the unit and thoughtful design ensures
good ventilation, minimising sweaty back syndrome.
Available from henty.cc the Henty Enduro Backpack is the perfect gift for the
adventurous man, woman or family.
Enter to win a Henty Enduro Backpack and enjoy hassle free adventure.
Cheers to Kréol
Give your day a healthy kick start with this
awesome range of prebiotic Kréol sparkling
drinks. Organic, gluten free and vegan, the
base ingredient is raw apple cider vinegar,
designed to give your gut health a happy
boost. Available in passionfruit orange; mango
lime turmeric; and lemon ginger honey,
each one is packed with active ingredients,
prebiotics, electrolytes and vitamins.
Available from naturalthings.co.nz
Advice from Dr Libby
Forget all the dodgy diets and food fads. Get a grip on the foods that
actually work for you and your lifestyle. Dr Libby Weaver demystifies
many of the myths around food and nutrition in her latest book What
Am I Supposed To Eat? She also shares the tools and knowledge you
need to change your eating habits forever, so you can enjoy fuelling
your body and mind with food that actually nourishes and benefits you.
Available from Drlibby.com
KEYWORD: DR LIBBY
Get ready to enjoy the warmer weather
with this awesome Goodbye gift pack of
natural and organic products.
Kerikeri natural products company,
Goodbye, is the first grocery brand in
New Zealand to be NATRUE certified.
The stringent international certification
process gives consumers confidence they
are buying a truly natural product. The
certification is managed by BioGro in NZ.
Goodbye’s range of products include
Goodbye SANDFLY ( New Zealand’s top
selling natural bug repellent); Goodbye
OUCH (a natural therapeutic balm for
the relief of chapped lips, grazes, bruises,
bug bites, etc) and Goodbye NITS, a
natural headlice product.
Enter to win one of three Goodbye gift
packs and enjoy your spring and summer
adventures – naturally.
INSPO – FITNESS JOURNAL SEPTEMBER 2017
YOGA FOR ATHLETES BY SARAH MACDONALD
In today’s female-dominated world of yoga, it may
seem hard to believe that yoga was originally a practice
exclusively for men. But it’s true. Since its inception around
2500BC, yoga was the realm of men. No women allowed.
Yoga continued that way until around
1937, when a very determined Russian
woman named Eugenie Peterson,
with the help of personal connections
with Indian royalty, persuaded legendary
yoga master Krishnamacharya to take her
on as the first female, and the first westerner,
to study yoga. She devoted her life
to yoga, changing her name to Indra Devi
along the way, and is now remembered as
‘the first lady of yoga’.
Fast forward just 80 years from yoga’s
first female student to be allowed in a room
of males, and in many yoga studios the situation
looks to have completely reversed.
But there are many reasons why Kiwi
blokes should get on the mat and embrace
this powerful practice.
So boys, aside from the obvious - that
yoga was originally created by men for
men, here are some other reasons why men
should practice yoga.
You do NOT need to be flexible to do
yoga: Before you offer up the number
one excuse for not doing yoga… please
don’t tell me you are not flexible
enough to give it a go. Saying you are
too inflexible to do yoga is like saying
you are too dirty to take a bath. Yoga
is an individual practice for each individual
body. It’s not a competition
and there is no minimum requirement
to start. You can do yoga. With
a little dedication you will soon make
progress and enjoy the benefits of a
stronger and more flexible body and
Increased flexibility can reduce your
chance of injury: Limited flexibility
can lead to both chronic and acute
injuries. Over time, sports (and daily
life in general) can gradually take
your body out of healthy balance and
alignment, setting you up for injury.
Muscles that aren’t stretched regularly
will have very little capacity to accommodate
extra movement or force,
such as a sudden impact in a contact
sport, leaving you susceptible to acute
Better range of motion for your supports
and daily life: When you can
move freely and comfortably, you can
perform better in your sport, as well
as in daily activities. This will give you
greater enjoyment from a range of
activities (especially as your body ages).
Yoga helps keep your body younger for
Improve back pain: Your modern
lifestyle can exacerbate back pain in a
number of ways. Spending long periods
sitting (at work, or during armchair
sports sessions) is bad for your back.
Active sports such as running, cycling
and many others can also add to strain
on your back by shortening up your
hip flexors, quads and hamstrings.
Yoga stretches you out in all directions
and can do wonders for not just back
pain, but anywhere you get tightness
and aches from your daily activities.
Yoga builds strength: Yoga is not all
about flexibility. It also requires a
good deal of strength. Yoga promotes
holistic strength throughout your
body, including the smaller muscles
that support your larger one, including
your core muscles and joint stabilisers.
“Saying you are
too inflexible to
do yoga is like
saying you are
too dirty to take
Balance out your body’s asymmetries:
Think golf, bowls, hockey, shot put,
archery, sheep shearing or simply being
left or right handed. We all carry
asymmetries in our bodies to some
extent. Yoga will help you become
more aware of these and teach you
how to develop more holistic balance
throughout your body.
Invest in your mental health:
7 A key factor that sets yoga apart from
other activities is its focus on mindfulness.
Once you start practicing
yoga you will find it’s not simply
about striking poses. Yoga turns your
awareness inwards. It demands your
full attention and awareness, and
in doing so it helps quieten a busy,
stressed mind and helps you ‘see
things as they really are’. Numerous
studies have cited ways in which
yoga helps mental health, including
depression. If you want to make your
mental health a priority, just step
on to a yoga mat and be open to its
Breathe your way to better health:
Yoga is a breath-centred practice,
which has many benefits for our
modern lifestyles. Many people these
days have closed down their breathing
to such an extent that it impacts on
their health. Your breathing affects so
many aspects of both your physical
and mental health, including organ
function, circulation, digestion, weight
loss, dealing with stress, sleep, mood
management and more. Come to yoga
and discover how to breathe your way
to better health.
Get happy: Practicing yoga will make
your mind and body stronger and
more flexible, and can help improve
so many aspects of your mental and
physical health. If you’ve ever thought
about trying yoga, the only thing
standing in your way is yourself. Get
out there and give it a try. Who knows,
somewhere in between your downward
dog and your warrior pose, you
might just find that yoga simply makes
SARAH MACDONALD is a professional yoga teacher and New Zealand’s only officially
certified Yoga for Athletes instructor. She recently opened Balance Yoga Studio in
Cambridge where she is committed to helping people of all ages discover the benefits of
yoga. She specialises in working with athletes of all levels from any sport, and can tailor
yoga sessions to complement any athlete’s training regime. www.balanceyoga.co.nz
For most people September is just another month, but for
the LQBTQI+ community it’s extra special, as it rings in
Hamilton Pride Week (September 8-16). The aim of Pride
Week is to build and develop positive relationships within
the community, promote pride, celebrate diversity and bring
public attention to social, legal and health issues that the
LGBTIQ+ community faces.
BY SHANE WAY
For me personally, Pride Week is a
chance for me to promote inclusiveness,
support and acceptance for all gay
people, especially our youth, and especially
in the sporting and exercise arena.
Recently I was approached by Thomas
Nabbs, founder of The Waterboy. For those
of you unfamiliar with the organisation,
check it out on Facebook, because what it
does is so important and inspirational.
A non-profit organisation, The Waterboy
aims to create initiatives to increase participation
in sport, by breaking down barriers of
entry to sports for New Zealanders - such as
financial or socio-economic status, disability,
gender, ethnicity and sexuality.
Thomas asked me to get involved in a few
upcoming projects, including a speaker series
addressing Homophobia in Sport. All Black
Tawera Kerr-Barlow and rowing champion
Robbie Manson have headed this campaign,
visiting schools in Hamilton with the goal of
acknowledging the effect of homophobia,
and trying to eliminate it from school and
This got me thinking; I’m proud of who
I am, I’m proud to be gay, and I want to be a
role model. So how else can I help? How else
can I raise awareness – and I though the best
place to start is to tell my story.
If you had told me when I was a younger
that I would become a personal trainer, I
would have laughed. I didn’t spend my youth
as a member of First XV - in fact to this day I
still haven’t played a game of rugby. I was the
kid who sat at the back of the field avoiding
getting my next hiding from the high school
Growing up in a small town as an extroverted
feminine boy doesn’t exactly go down
well. My first memories of school are of
being bullied – of being called a fag, homo,
queer etc. I was completely unaware and cer-
14 INSPO – FITNESS JOURNAL SEPTEMBER 2017
“I truly am proud to
be a personal trainer,
proud to be an
openly gay personal
trainer and proud
of how accepting
the fitness industry
has been. What I’m
not proud of is the
exclusion our youth
still face when it
comes to sport.”
tainly too young to have a sexual preference,
but because I was different, I was segregated
I was always an active kid. I loved cross
country, swimming etc, but when it came
to team sports I was shunned. I always got
picked last, and was never given a chance to
really participate. After a while I just gave up.
It seemed easier to sit in the corner than try
to fit in.
I still remember to this day, during my
first week at high school one of the students
saying; “Miss, I don’t want the faggot on my
team”. This instantly created a bad relationship
for me with sport and exercise. I saw it
in such a negative context that I completely
gave up all physical activity. Unfortunately, I
don’t think these kids realise the affect their
bullying and homophobia had on me, and its
Fast forward 10 years. I joined Les Mills
Hamilton, hired a personal trainer and
started to find a true passion for exercise.
I auditioned to become a group fitness
instructor and for once, being an extroverted
feminine male was being celebrated. I then
realised how empowering exercise was, and
how powerful exercise was at boosting my
confidence and self-esteem, which started
my journey to becoming a personal trainer.
I was nervous about becoming a trainer,
because I didn’t know if I’d be accepted.
I didn’t know of any openly gay personal
trainers and I didn’t have anyone to look
up to or give me confidence that it would
be okay. I just had to have blind faith that it
would all work out - and it has.
I’ve worked in many different jobs and
the fitness industry has by far been the most
open, accepting and supportive group of
people I’ve encountered. Everyone knows
I’m gay and no one seems to really care. If
they do, then they’ve been polite enough to
The one thing I tell people is that my sexuality
does not define me. Yes, I’m gay – but
that’s not all I am. Don’t judge me (or others)
by sexuality. Judge me on my work ethic, my
morals, my values and my character. That’s
what’s important. That’s who I am.
On top of the great work The Waterboy is
doing, I have also recently become involved
as a volunteer and soon to be Youth Mentor
with another great organisation, WaQuY
(Waikato Queer Youth). Waquy offers a safe
space for all youth, whether they identify or
don’t identify as queer. The volunteer Youth
Mentors facilitate the group and make sure
it’s a place where everyone can be open and
I truly am proud to be a personal trainer,
proud to be an openly gay personal trainer
and proud of how accepting the fitness
industry has been. What I’m not proud of
is the exclusion our youth still face when it
comes to sport.
Prejudice is learnt, we’re not born with
it. So, the next time an All Black misses the
ball and you call him a fag or say “that’s gay”,
remember you are teaching our younger
generation that it’s okay to be homophobic
and use homophobic slurs. Just so we are
clear – it’s not okay.
For more information on Hamilton Pride
Week head to www.facebook.com/Hamilton
PrideNZ/ or www.hamiltonpride.co.nz/
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Cole McOnie was just three
years old when he got bitten by
the BMX bug. The event was a
Kindergarten Challenge at his
local BMX club and he fell in
love with the sport pretty much
immediately. Cole has gone on
to become one of the best BMX
riders in New Zealand. Despite
having already represented New
Zealand on the international
stage, he’s thirsting for more
Now ranked NZ#3 (Elite Men), last
month Cole donned the silver fern
at the 2017 World Championships.
He has also represented New Zealand in
the junior division at the UCI BMX World
Championships (2015). The former Hamilton
Boys High School student is also a Sir
Edmund Hillary Scholar and a member of
the Pathway to Podium programme.
Cole is passing his love of the sport on to
other up and coming youngsters, coaching
and mentoring for the Waikato Junior Development
Squad and at Te Awamutu BMX
Club. His passion for the sport is summed
up by his confession that “I’m just a kid who
loves to ride his bike as fast as he can”.
And while his first Elite World Championships
may not have gone according to plan
(an out of control rider colliding with him
mid-air over the biggest jump on track putting
him out of contention), Cole’s positive
attitude sees him still state that the event was
an ‘awesome experience’.
“Even though my racing ended earlier
16 INSPO – FITNESS JOURNAL SEPTEMBER 2017
than expected, I still had lots of positives to
take out of it and great experience racing
against the world’s best.”
INSPO Fitness Journal finds out more...
Name: Cole McOnie
Sport: BMX Racing
Regional/National ranking etc: NZ#3 – Elite
Where you live: Te Awamutu
Career path: Performance Sport Scientist/Nutritionist,
studying at University of
Outline your upcoming 12 months? My plan
for the upcoming year is a lot of training. I’ve
got a little bit of time now to really buckle
down and pick up my strength and a few
other aspects before getting into some bigger
races next year. But I will be looking to target
some UCI World Cup rounds, Oceania and
National Champs in 2018.
Greatest successes to date in the sport?
NZ#3 Elite Men, New Zealand Elite Team –
2017 World Championships
What motivates you to keep involved? My
utter love and enjoyment for the sport will
always keep me involved. I’m just a kid who
loves to ride his bike as fast as he can. Of
course I also thrive on the competition and
have some big goals and aspirations I’m
striving to achieve.
Greatest challenge? It is such a ruthlessly
competitive sport. For example at a World
Cup event, for males there are about 200
riders at the start of the day, but only eight
of those end up in the final race. It is always
challenging to pick yourself off after a tough
day on the track and not dwell on it, but it’s
best to focus on the positives and strive to
The team around you? I’m fortunate enough
to have a great team supporting me, including
my coach Matt Cameron, the Pathway To
Podium programme including the wonderful
Daniella Cameron, strength and conditioning
coach Shaun Patterson and so many more
amazing support staff.
What the sport involves in terms of training?
Training involves; track specific training,
road sprint training, strength and conditioning
in the gym, and more. I train normally
twice a day for a few hours each session, is
days a week with one rest day.
What gives you the most pleasure from your
sport? Lining up on the gate next to seven
other riders and being willing to give your
everything out on the track. It provides a
goosebump feeling like nothing else I’ve felt.
Long term goals? My ultimate goals are to
win an Olympic gold medal, and to win the
World Championships earning the rainbow
jersey. A lot of time and hard work is required,
but also an attitude to be able to give
absolutely everything and the belief of being
able to achieve amazing things.
Was there a time when you thought of giving
up? Not even for a second.
Some things about you/your sport people
would be surprised to know? BMX racing
was only first started in the 1970s. In a BMX
Supercross race, riders go from 0-60km/h in
about two seconds. BMX racers have some of
the biggest power outputs of all cycling sports
(male Olympians are upwards of 2400w).
Your favourite local spots to train?
Te Awamutu BMX Track. We’re lucky enough
to have some world class tracks here in the
Waikato, and Te Awamutu is one of the best
in the country; it’s always awesome to train
and play on. The Avantidrome in Cambridge
is also an amazing facility for all cycling.
Where in the world you want to train/compete?
Europe or Southern California. Both
are huge hubs in Elite BMX racing with huge
depth of fast riders basing themselves there
year round. Being able to be based in either
of those places would mean being able to
ride and train with the best in the world all
the time, and you can’t ask for better preparation
Other sports you are involved in? Nothing serious,
but I like to surf a little in the summer and
I pretty much enjoy anything with wheels.
Who inspires you and why? Sam Willoughby.
He is one of the greatest to ever race a BMX
bike but he’s now a paraplegic. His story of
his career and now his journey post-athlete
career is inspiring for anyone. Maris Strombergs
is also a big inspiration. He is a two
time Olympic gold medallist, has won pretty
much every title there is to win in BMX and
he inspires me to achieve beyond measure.
Your advice to others wanting to have a go
at the sport? Head down to your local BMX
club and give it a go. The beauty of BMX
racing is that anyone can do it, from three to
60+, boy or girl, there are no real constraints.
I’m sure anyone who gives it a go will have a
lot of fun and realise it’s a thrill like nothing
they’ve done before.
Thanks to? I’d like to say a huge thank you to
everyone who supports me and helped me
get to where I am, especially; The Cornerstone
Trust, Adastra Foundation, University
Of Waikato, Pathway To Podium, Crown Kiwi
Enterprises, Royalty BMX.
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
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
GET ON YER BMX
If you’ve ever thought you’re too young, old, unfit or
uncoordinated to enjoy the sport of BMX, all of your
excuses are about to be dispelled.
The high octane sport is a definite
adrenalin burst, but like all sports,
there is also place in the field for
beginners and first timers to get involved and
have a go.
Hamilton BMX Club is home to riders of
all ages and strives to encourage people of all
abilities to get involved. Based at Minogue
Park (Moore Street, Hamilton), the Hamilton
BMX Club is accessible 24 hours a day, seven
days a week (there goes that ‘I don’t have
The track is accessible 24/7 for riders
to give it a go or practice. Club nights are
held every Wednesday (weather permitting)
from 5.15pm (to register at club rooms), with
racing starting at 6pm. Club night is ideal
for both new and existing riders; riders race
on the night in four races in their age or skill
New riders can enjoy the opportunity of
trying out their first three club nights free of
charge, with the next seven club nights costing
just $3 per rider/night to give families
and riders an idea of what’s involved with
BMX and to decide whether they want to join
18 INSPO – FITNESS JOURNAL SEPTEMBER 2017
“You don’t have to be
experienced to start out,
we have riders aged from
two-years-old on balance
bikes to those aged 65+
on pedal bikes.”
The club has set out to make it as simple
as possible for people to give the sport a try
and also offers bike and helmet hire for $2
“BMX is for anyone who wants to give it
a go,” says Hamilton BMX Club. “You don't
have to be experienced to start out, we have
riders aged from two-years-old on balance
bikes to those aged 65+ on pedal bikes.
“To start out you can use your everyday
bike or hire one, but riders must be fully
covered with long pants, long sleeve top, covered
shoes and must have a full face helmet.
“It’s all about getting involved and trying
Riders can join in for fun and fitness, or
compete at club level or nationally. The level
of involvement is up to the involvement.
“We consider our club to be very family
orientated and support all our riders.”
The season kicks off in August and continues
through until mid-May so now is an
ideal time to get involved. Training sessions
are available to help members learn new
The Hamilton BMX Club is part of the
Waikato Region BMX which is made up of
several clubs: Te Awamutu BMX Club, Cambridge
BMX Club, Paeroa BMX Club and Te
Kuiti BMX Club.
At the recent 2017 UCI BMX World
Championships in Rockhill, USA, a number
of riders from Hamilton BMX Club were
involved, including Jessie Smith, who won
the overall World Championship title in her
class and Jason Kelly who finished fifth in the
OVER 50 GROUP EXERCISE CLASSES PER WEEK,
STRENGTH & CARDIO EQUIPMENT, SQUASH
COURTS, ENDLESS SWIMMING POOLS AND MORE.
UNIREC | ON CAMPUS AT THE UNIVERSITY OF WAIKATO, GATE 1, KNIGHTON ROAD
INSPO – FITNESS JOURNAL SEPTEMBER 2017
It’s no mean feat to hold
two world champion titles,
especially by the age of 16.
Hillcrest High School student Jessie
Smith recently notched up her second
world champion title at the recent
UCI BMX World Championships – and now
she has her sights set on a Youth Olympic
medal in Argentina 2018.
The talented rider dominated her age
category (16), mirroring last year’s success
when she also won the 15-year-old World
Championship title (in Colombia).
This year’s competition in South Carolina
represents the final year of age group racing
for Jessie before moving up to the junior elite
category next year.
Jessie made a presence right from the
start, with a win on opening day in the Cruiser
class, for the bigger sized diameter wheel.
“I think racing in the Cruiser class helped.
I knew where everything was and how everything
worked, and having the World No 1
plate was a huge confidence boost,” she says.
The Hamilton BMX Club member is
mentored by Olympic medallist Sarah Walker,
who has been the inspiration for many
youngsters taking up the sport.
“I can’t thank Sarah enough. She has
helped me believe in myself and be confident
to line-up on lane one all day,” says
Having won all of her qualifying motos
and each round of elimination, Jessie’s
dominant performance continued with her
leading from the gate to the finish, in the
final, to take her second World Championship
While obviously thrilled to take the world
title, another highlight for Jessie was ‘being
able to stay calm at the biggest event in the
“Usually I'm a mess, staying to myself,
being so nervous that I can't eat, being in the
wrong space and genuinely not performing
to my expectations,” she admits.
“However, this year I went into the world's
knowing I had put in the hard work and was
able to trust myself, that I had done all I
could to do the best I could on the day.
“So I was able to stay calm, have fun
and be the fastest 16-year-old female in the
Jessie is now focusing on continuing to
improve her skills, with the support of her
mentor and coach Sarah Walker, to prepare
for the 2018 Youth Olympic Games in
Other Waikato riders on the podium were
Cambridge’s Jack Greenough finishing fourth
in the 12 year category, and Te Awamutu’s
Cooper Merito placing sixth in the 14 year
Jack, second last year, won his qualifying
motos and both his eighth and quarter final
before a third placing in the semifinal. He
was just pipped out of third by the closest of
margins in the final.
Cooper won his round of 16, was second
in both his round of eight and his quarterfinal
before winning his semifinal. He got
caught up in the final and fought back for
Elite step up
Te Awamutu BMX rider Rebecca Petch
is no stranger to podium finishes. The
talented teenager boasts the record
of being NZ#1 for 10 years – and recently
made the step up to compete at the Elite
Taking on the best in the world, she
finished 15th overall, and now has her sights
firmly set on next year’s World Cup rounds.
“My build up went really well, although
being based in New Zealand meant training
through the cold and wet of winter.”
As the World Champs are held in July,
which is New Zealand’s ‘off season’ for the
sport, Rebecca had little racing to prepare,
so had to think smart and set up some race
simulation events as part of her training.
Unfortunately a crash during one of these
set her back a few weeks.
“I managed it as best as possible and
bounced back, not letting it affect my confidence,”
“As my first Elite World Champs, I was
PHOTO CREDIT: Photo by Nico van Dartel.
really excited to see where I was at and get a
good view on my strengths and weaknesses.
“I managed to get though all three of my
qualifying motos, placing ssecond which
put me through to the quarter final, where
I placed fourth, taking me through to the
“I was over the moon to be in the semi
final, especially as the youngest rider in
there. The nerves were high and I didn’t
have a very good start, but fought hard to
make up lost ground. Unfortunately that is
where my World Champs ended.
“However the experience was awesome,
the atmosphere was unreal and all the riders
were super fast. It was cool to be able to mix
it up with the world’s best and get a good
gauge of where I’m at. I finished 15th over
all which I can’t be disappointed about.
“Now it’s time to knuckle down for a big
training block to work towards getting faster
and stronger. The next big race on my plan
is next year’s World Cup rounds.”
20 INSPO – FITNESS JOURNAL SEPTEMBER 2017
High Performance on
Nothing gives you that amazing feeling of total freedom more
than riding your bike. I will never forget the total look of joy
and excitement of my three-year-old the first time he took his
runner bike to the BMX track and rolled all the jumps.
Rounded back poor posture and poor
control of the core.
BY JOHN APPEL
It seems he went through a pair of
gumboots every six weeks, using them
as brakes on his bike. Now eight years
later, he still gets that same look in his eye
whenever he is on his BMX, MTB, or MX
bike; anything with two wheels creates that
I guess the chip doesn’t fall too far from
block; whether it’s bombing a downhill run
or clearing the step-up on the MX bike, I
absolutely love the freedom a bike gives you.
This passion for two wheels saw me racing
MTB cross country all through physio school
and drove me to study the biomechanics
of cycling, in a quest to improve my own
performance and avoid injury.
Now almost 20 years since qualifying
from physio school, I’ve had the honour to
work on strength and conditioning, and injury
management for professional motocross
riders, downhill mountain bikers and up and
coming BMX riders.
My training principles and injury prevention
strategies have been used to great success
and have played a role in helping riders
secure a NZ National Motocross title each of
the last 11 years. In 2009, Brook MacDonald
secured the World Downhill MTB championship.
Brook is now a full-time rider with
RedBull in the World Downhill MTB circuit.
For all of the world class athletes I work with,
BMX is a strong component of our training
I love BMX for developing the ability to
ride at a very high heart rate, whilst not losing
focus and maintaining good technique.
There isn’t much room for error in BMX and
fitness is the number one injury prevention
strategy for BMX. You simply can’t afford to
lose focus in BMX.
For this article, Hamilton BMX rider
Baylee Luttrell demonstrates what I am
talking about and demonstrates as my photographic
When a rider is not strong enough or
has a muscle imbalance, the technique is
the first to go. There are two things I look
for in technique that tells me whether there
might be a strength issue. The first is hip
hinge during jumping or manualing the
bike. Simply put, if the back is rounded (like
image 1) the rider is asking for injury, or at
the very least is inefficient and will fatigue
quickly. The rider needs to learn the hip
hinge correctly and under load. The correct
ready position (image 2) through the manual
technique features the back straight and the
hip hinging correctly. This generates much
more power and efficiency for the rider.
One of the best all-round exercises for
creating good hip hinge and strength in the
legs and back is the classic kettle bell swing.
For my younger riders, I use a small 2kg or
4kg kettle bell and build correct technique.
Once my riders reach the teenage years, then
they progress up to between 12kg and 20Kg
depending on strength and ability.
The second thing I look at is how well the
rider can pump the arms and upper body
on the bike. Since BMX doesn’t have any
suspension you must use your arms to soak
up some of the bumps (image 3)
The ability to do this correctly and in
good form generates energy into the bike
and will improve a rider’s performance.
This takes a lot of arm/shoulder strength
Good hip hinge, straight back and
power to the legs.
Good hip hinge and soaking up
with a solid upper body
along with a very strong core. One of my
favourite exercises to increase this area of
performance is the kettle bell to row. It works
shoulder, back and core together to really
take the rider to a new level.
To the left is an example of the bottom
and top position. This is best done with a
kettle bell but requires good arm strength
to maintain balance on the kettle bell. If you
are just starting it’s best to use a dumbbell as
Get stuck in and do some training. You
will be surprised how much faster you can
get. If you are getting any pain or discomfort
with any of these exercises you are not doing
it right and will need some expert guidance.
Until next month ride hard and I might
see you on the track!
JOHN APPEL Director of Advance Physio, John Appel is dedicated to helping everyone
function fully and enjoy everyday life without the restriction of pain.With a Masters in
Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree,
and as a Myofascial Release therapist, he works with a wide range of clients from
professional athletes to chronic fibromyalgia clients. www.advancewellness.nz
INSPO – FITNESS JOURNAL SEPTEMBER 2017
How to remain injury free for
Hamilton’s most iconic fun run is almost here. Scheduled
for Sunday November 19, more than 5500 runners
and walkers are set to take part in Lugton’s Round the
Bridges. It’s time to get registered, develop a training
schedule, embrace those early morning runs and use it as
a head-start to summer fitness!
BY KRISTINA DRILLER
If you have already started training or are
contemplating entering, then read on for
a few tips to remain injury free and run or
walk your way to a new personal best.
When training for an event like Round
the Bridges, it’s easy to become injured if you
haven’t run for a while. Remain injury free
by listening to your body.
Start out slowly and build up the mileage
each week and session. A good rule of
thumb when starting out is the 10% rule
for increasing volume - only increase your
mileage by a maximum of 10% from one
week to the next.
If you have decided to take up running
or have had issues with ankles, knees or
hips from running, then consider visiting
a physiotherapist, exercise physiologist
or rehabilitation podiatrist to assess your
gait (running technique) and any muscular
imbalances. This can make a huge difference
to your performance and prevent injury
by strengthening weak areas and becoming
aware of faults in your stride.
Consider approaching a fitness professional
for a programme to strengthen the
lower body and core. Bodyweight exercises
that you can perform anywhere without
equipment will increase strength and resilience
to the impact of running.
Bodyweight exercises could include
squats, lunges, calf raises, deadlifts and
planks. Running is a single leg movement, so
beginning with bilateral exercises (both legs)
and then progressing to more advanced single
leg movements will increase the strength
of each leg individually.
If ready for single leg movements in your
programme, including them will prevent the
dominant leg from taking over and doing
more work than the weaker leg, which can
happen during bilateral exercises.
There is a bounty of mobility information
out there at the moment, but what should a
runner be focusing on? Foam rolling, stretching,
mobility with power bands, eldoa stretches
– there are so many different methods out
there. Not having space to go into detail about
all these different modalities, I have listed an
ideal stretching routine which would complement
a regular running schedule.
If you are naturally quite flexible then
you may not need to stretch as often as
someone who has tight muscles. Remember
to stretch when your muscles are warm -
after your run or at the end of your gym
session are both good times to get in your
mobility routine 1 . The American College of
Sports Medicine recommends static stretching
for most individuals, preceded by an
active warm-up, two to three days a week. It
is recommended to hold each stretch for 15
– 30 seconds, two to four times 1 .
The token quad stretch is
fine for this, begin standing
and hold onto your left ankle
or foot. Keep your hips in
alignment and your thighs
level with each other. Squeeze
the gluteals on both sides
to increase the stretch, you
should feel it down the front
of the left thigh. Hold for 10
– 30 seconds depending on
how tight your hip flexors are,
repeat two to four times each
Lay on your back with one knee bent and the
opposite ankle on the opposing knee. Pull the thigh
to your chest of the leg that’s on the floor and feel
the stretch in the opposite glute. Repeat two to
four times each side, holding for 15 - 30 seconds,
depending on how tight your glutes are.
22 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Bent knee calf stretch
Photo Stephen Barker, Barker Photography
Stand as pictured facing a wall with
a split stance. Bend the back knee,
keeping the heel on the floor and
gentle push your hands into the
wall to increase the stretch. Feel
the stretch in the soleus, the lower
muscle deep in the calf. Repeat two
to four times each side, holding for
10 - 30 seconds, depending on how
tight your soleus feels.
Kneeling or standing hip
Kneeling on the floor with the right foot
forward, tuck the tailbone under by
squeezing your abdominals and gluteal
on the left. Keep an upright posture and
move your front knee slowly forward to
gently increase the stretch. Ensure you
keep your lower back still and not arched.
You should feel the stretch at the front
of the left hip. Hold for 10 – 30 seconds
depending on how tight your hip flexors
are, repeat two to four times each side.
*Alternative: if you have trouble kneeling
you can try the same stretch by in a
standing position as shown.
Dynamic hammy neutral stretch
Sit on a bench with one leg out straight and the
other on the floor. Pull the toes of the straight leg
toward your nose and keep your back straight.
Slowly move the opposite hand to the toes of the
outstretched leg, at the end of the movement gentle
tuck your chin to your chest. At this point you will
feel the stretch in the hamstring and the neural
structures throughout the back of the straightened
leg. Pause for two seconds, then move back to an
upright seated position. Repeat 10 x on each side.
Straight knee calf stretch
Stand as per last stretch, however
straighten your back knee, pushing
your hands into the wall and your
heel into the floor. You should feel
the stretch in the outer calf muscle
the gastrocnemius. Repeat two to
four times each side, holding for 10 –
30 seconds, depending on how tight
your soleus feels.
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.
1 Medicine ACoS ACSM’s guidelines for exercise testing and prescription. 7th ed. Baltimore: Lippincot Williams Wilkins; 2006
INSPO – FITNESS JOURNAL SEPTEMBER 2017
BY ALISON STOREY
In the past, being treated for
a chronic illness like cancer
often meant being told to rest
and reduce physical activity.
Of course, this is good advice if
movement causes pain or a rapid
heart rate (that’s an abnormal one,
not just because you’re exerting yourself) or
shortness of breath (ditto).
But more recent research has shown that
exercise is not only safe during cancer treatment,
but can improve your quality of life
and how well you function physically.
Too much rest (including long hours
at a desk actually) can lead to loss of body
function, muscle weakness, and a reduced
range of motion. So today, cancer care advice
includes encouragement to be as physically
active as possible.
Although our genes can influence our risk,
many of the elements of cancer risk are due
to factors that are not inherited. Not smoking,
maintaining a healthy weight, staying active
through your entire life, and eating a healthy
Offering unparalleled care and expertise
Hamilton Radiology is the Waikato’s
largest private medical imaging facility.
With the latest medical imaging equipment and a
highly trained, experienced team of technical staff and
14 local radiologists, we offer an unparalleled standard
of care and expertise.
Appointments are essential for Ultrasound and CT:
Please phone our freephone 0800 426 723
No appointments needed for plain x-ray films, all
referrals accepted. After hours appointments
available on Tuesday evenings.
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
24 INSPO – FITNESS JOURNAL SEPTEMBER 2017
diet can all be backed up with a stack of
research to say they greatly reduce a person’s
lifetime risk of developing or dying from
cancer. Ironically, these same behaviours are
linked with a lower risk of developing heart
disease and diabetes – the other two stand out
takers of lives in New Zealand.
The World Cancer Research Fund estimates
that around 20% of all cancers are related
to body fatness, physical inactivity, excess
alcohol consumption, and/or poor nutrition.
Yes, that’s right – very frustratingly for
health professionals, 20% of cancers could be
Assuming one has taken steps to prevent
cancer risk and is unfortunate enough to
have to deal with treatment, the fatigue that
this treatment and the disease itself can cause
can be a bit discouraging, however it does
not need to be debilitating.
Cancer-related fatigue (CRF) is one of
the most common side effects of cancer and
whilst the exact reason for CRF is unknown,
treatments like chemotherapy, radiation,
bone marrow transplants and biological therapies
are commonly associated with CRF.
Interestingly, in many cancers, levels of
chemicals that cells use to communicate
called cytokines are increased, so researchers
are currently investigating the link between
cytokines and fatigue (as we know body
processes are finely balanced and any upset
Possible benefits of regular
exercise during cancer treatment
• maintain or improve your physical
• increased balance, lower risk of
falls and broken bones
• keep muscles from wasting due to
• lower risk of heart disease
• less risk of osteoporosis (weak
bones that are more likely to
• better blood flow to legs and
lower risk of blood clots
• less dependence on others to do
normal activities of daily living
• improved self-esteem
• lower risk of anxiety and
• less nausea
• fewer symptoms of fatigue
• better weight control
• improved quality of life
“We currently don’t
know the best level of
exercise for someone
with cancer, but the
overriding objective is
to follow an exercise
program that maintains
muscle strength and
enables adequate daily
in one area can easily affect another). This
theory has been suggested to explain chronic
fatigue syndrome (ME) and so they theorise
it could also apply to cancer related fatigue.
Beware however that fatigue can be
confused with tiredness. Everyone gets tired.
Usually, we know why we’re tired and a good
night’s sleep will sort it out. Fatigue is less
precise and could be considered more a daily
lack of energy; a disproportionate wholebody
tiredness, that is not relieved by sleep.
We currently don’t know the best level
of exercise for someone with cancer, but the
overriding objective is to follow an exercise
program that maintains muscle strength and
enables adequate daily function.
Normally, just as when someone is well,
the more you exercise, the more you’ll be
able to exercise, and the stronger you’ll get.
Exercise can increase energy levels and help
someone feel better about themselves and
their condition, and progress can usually be
felt in a short space of time.
Numerous studies over the last decade
have reported statistically significant improvements
in several cancer-related immune
system mechanisms as a result of exercise.
Additionally, a 2012 study showed a combination
of cardio and weights training can
significantly increase serum SHBG levels in
postmenopausal women with breast cancer.
Because elevated SHBG levels can reduce the
risk of this cancer and its recurrence, exercise
training during treatment can reduce recurrence
of breast cancer.
Cancer survivors may need to exercise less
intensely and increase their workout duration
at a slower rate than people who are not getting
cancer treatment, but the goal, as always,
is to keep up as much activity as possible.
As I often spout in this column, ‘Exercise
is Medicine,’ and as a preventative measure
and a support to treatment, it certainly fits
the bill with cancer.
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
Making sense of
BY LISA POTTER
Food has become a puzzle. While once it was largely
regarded as fuel for the body, these days food is surrounded by
misinformation and massive misunderstanding.
Whether you want to educate
yourself around nutrition, diet,
wellbeing, eating for energy,
feeding teenagers or catering for allergies,
the overwhelming array of food information
in magazines, on blogs, online and in books
only serves to heighten the chaos.
And if you’re anything like me, the more
you research the more your mind becomes
overburdened. Are carrots too high in natural
sugar, should I avoid fruit, should I fast in the
morning, should I go paleo, should I cut out
carbs, should I eat steak for breakfast…the list
While some of the advice available seems
to make sense and worked for your friend,
why isn’t it working for you?
Dr Libby Weaver’s latest book, What Am
I Supposed To Eat, tackles the topic head on.
At last, here’s a straightforward guide with
answers to the food questions that plague
most of us. Dr Libby, I heart you.
Spring clean your mind of all the fad
diets you’ve tried and take the time to dip
into this wonderfully informative book. With
20 years of clinical practice behind her, Dr
Libby covers a diverse range of topics and
it’s wonderfully organised so you can revisit
areas of key interest.
The aim is to simplify and help understand
much of the food information currently
There is a palatable blend of scientific
research and common sense advice, as well
as easy to understand explanations around
everything from gluten, metabolism, superfoods
and food fads.
With more than 300 pages of practical
information, the book includes step-by-step
guides and worksheets to hopefully transform
your relationship with food forever.
INSPO Fitness Journal finds out more from
Dr Libby Weaver…
Why is food so challenging for so many
Between conflicting research and everything
else we read online from people sharing their
26 INSPO – FITNESS JOURNAL SEPTEMBER 2017
individual successes, it can be challenging to
know what’s right for us. I think the problem
is twofold. We are bombarded with too much
information and it is simply overwhelming.
We’re told to make ‘healthy’ choices but
that word can be used to describe anything
from a low-fat yoghurt or packet of biscuits
to a banana.
On the other side of the coin, we’ve also
lost faith in our body’s wisdom and we no
longer trust that we can make decisions for
ourselves that best support our health. So we
go looking for answers externally. When we
don’t know who to trust, but we also don’t
trust ourselves, it can make things incredibly
What is one thing you eat or do every day
that helps with your nutritional needs?
Obviously eating well is incredibly important
to me so I make eating nourishing meals a
priority no matter what. However, I’ve been
creating my own blend of ground up organic
Dr Libby Weaver is hosting her brand
new event, Food Frustrations in
Hamilton on Monday September 25.
Part of an Australasian tour, Dr Libby
will strip back conflicting information,
and share her insights from her 20 years
of clinical experience and 14 years of
study to answer the question, “what
am I supposed to eat?”
Enter to win one of two double passes
to Dr Libby’s Food Frustrations Hamilton
event. Email your name and contact
details to firstname.lastname@example.org with
FOOD FRUSTRATIONS in the subject
line, or enter online at inspomag.co.nz
Entries close Wednesday September
everything else we
read online from
people sharing their
it can be challenging
to know what’s right
for us. I think the
problem is twofold. We
are bombarded with
too much information
and it is simply
vegetables for years now, which is what
inspired the formula of Bio Blends Organic
Daily Greens and Radiant Reds.
I always start my day with a scoop of this
powder stirred into water which gives me a
great shot of nutrients from the beginning of
the day. It’s also handy for additional nourishment
while travelling, which I do a lot of
with my work.
How do we encourage the next generation to
take better care of themselves?
The next generation are in our hands. While
of course they will make their own decisions
as they grow up, we are all influenced by our
The way we nourish and take care of
ourselves is no exception. If we’re telling
our children to do one thing and then doing
another, they are going to see a discrepancy
in that. They’re more likely to do what we do
than do what we say. So, we encourage them
to take better care of themselves by taking
better care of ourselves.
We also need to address the way we view
food and the language we use to describe it.
If we believe that food is simple calories, if
we eat only to maintain or drop body weight,
or fluctuate between dieting and eating poorly,
that teaches the next generation to view
food the same way.
If there were three foods that you wish everyone
would eat more of what would they be?
Can I count all vegetables as one food?! It
would have to be dark leafy greens (such
as kale, broccoli and parsley), lemons and
You might think butter is a bit leftfield
but it’s a great source of medium-chain
triglycerides (MCTs), a particular fatty acid
structure. MCTs are special because, in the
digestive system, they are broken down into
individual fatty acids (MCFAs).
Unlike other fatty acids, they are absorbed
directly from the intestines into the portal
vein and sent immediately to the liver where
they are, for the most part, burned as fuel.
They can therefore offer the body an energy
supply that is highly efficient. Too many people
still fear butter and this is not necessary.
How do you know if you’re not supposed to
eat a certain type of food?
Your body will tell you if something doesn’t
agree with it. It communicates to us every
moment of every day as to whether the way
we are eating, drinking, thinking, breathing,
perceiving or believing is supporting or
detracting from our health.
Common ways the body tells us that a
food might not be working for us include
bloating, constipation, IBS, excessive flatulence,
stomach cramps, lethargy, skin rashes
and other breakouts.
How can people get their children to eat
more nutritious food?
Get them excited about food and involved
in the process. It might be that you get them
involved in the cooking process from time
to time, or put a little vegetable patch in
the garden and grow your own vegetables
There was a dinner I was invited to recently,
where initially the young boy refused
to eat the green things on his plate, but after
learning that they came from his garden, his
face lit up and he ate them.
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Pollen is back and with it
comes allergies and sinusitis
problems for many. So how
do you support yourself –
BY MONICA VAN DE WEERD
Start early. Place HayMax on the base
of your nostrils. Made from sunflower
and beeswax, it is safe to use and an
easy prevention; trapping the pollens before
they get in.
You can also support your mucus membranes
with tissue salts and aromatherapy
oils. Both are safe and easy to use for prevention
and are known to support the body
when affected by allergies.
Cell salts, which are specific minerals for
certain symptoms, are easy to use for the
whole family and have combinations specific
to the nature of the cause. Ask for the Sinus
Aromatherapy oils can be diffused in the
workplace or at home. The correct blend
of therapeutic oils can help clear irritation,
congestion and painful pressure. You can also
use the essential oil on a tissue or clothes,
steam inhalation, diffusion or chest rub (10
drops to 1 tsp of carrier oil).
The easiest way is to get the sinus clear
combination – taking all the choices and
hard work out of it. But if you already have
essential oils (therapeutic ones are the ones
that give physical results) use your eucalyptus;
pine; peppermint and tea tree oils.
Always use as directed or get specialised
If you already have sneezing and sniffles
from the pollen, etc, there are some helpful
products you can try.
There are liquid herbal products for
adults and children; homeopathic products
for all ages; as well as herbal/nutritional
capsules if those are the properties you need
for your symptoms.
Always get advice on which is best for
you, as they are all different and you will
need guidance to ensure you get results specific
to your requirements.
Some remedies are based on mucus
membrane support and digestion. Try nutrients
and herbs such as bromelain; quercetin;
algae and ginger. Other well researched
herbs with benefits are horseradish; peppermint;
licorice and echinacea.
We have used and recommended these
combinations for over 20 years with good
results – and know which combination suits
who and what the best.
How to take the remedy of choice:
The homeopathic remedy can be used
every 15 minutes in acute situations, or three
to four times a day for maintenance.
Herbal tinctures and capsules can be used
up to three or four times a day and the cell
salts and barrier balm can be used as often as
you need them.
Children need different strengths and
dosages than adults and many essential oils
should not be used on or around infants.
Though these remedies have been researched
and used by therapists for centuries:
it is never wise to buy them off the shelf
I see natural health work every day from
our clinic and store – but use the wrong remedy
and you risk not getting results or worse.
A bad result is not worth the time it takes to
talk to people who know and really care.
Don’t put up with exhausting hayfever
this season. It can be supported naturally.
Always get advice and if symptoms persist
see your health professional.
MONICA VAN DE WEERD is a well respected Waikato based beauty therapist and
aromatherapist, with an impressive knowledge of natural health and wellbeing. She
and husband Frans (a qualified physiotherapist, homoeopath, craniosacral therapist
and bowen therapist) are committed to living a naturally healthy lifestyle.
28 INSPO – FITNESS JOURNAL SEPTEMBER 2017
THE MAGIC OF
Magnesium is vital to the
functioning of every cell in the
body and essential in aiding
over 300 metabolic reactions,
as well as helping to regulate
From support for sleep, to muscle
tension or feeling worried and stressed,
Good Health Organic Magnesium Ultra
can provide your body with the essential
support it needs.
We often need to supplement our diet
with magnesium as it naturally depletes in
times of stress, intense exercise or poor diet.
It also depletes with age as the body loses its
ability to store and absorb it, which can accelerate
the ageing process.
Good Health Organic Magnesium Ultra
may be beneficial if you need support for any
of the following wide ranging symptoms including:
trouble sleeping, muscular stiffness,
tension or tight muscles, feeling lethargic
or irritable during the day, twitchy eye-lids
and legs, respiratory issues or pre-menstrual
The skin is the body’s largest organ. Magnesium
applied to the skin is directly and
quickly absorbed through the skin by-passing
the digestive processes completely. Good
Health Magnesium Cream contains genuine
Zechstein magnesium chloride, the finest
and purest natural magnesium chloride
in the world. Combined with organic oils,
Magnesium Cream provides fast support to
soothe muscles and jointsAn advantage of
magnesium cream is being able to apply it
directly to the areas needed helping reduce
body aches and pains easing fatigue, sore
achy muscles and joints. Transdermal Magnesium
can raise magnesium levels faster
Enter to win one of four prize packs of
Good Health Organic Magnesium Ultra
and the Good Health Magnesium Cream.
To enter, email your name and address
to email@example.com with GOOD
HEALTH MAGNESIUM in the subject
line, or enter online at inspomag.conz
Entries close Tuesday October 10 2017
restoring cellular magnesium levels without
the side effects of sometimes experienced
with oral magnesium.
MALIBU CD PETROL
1.8L SEDAN AUTO
From only four months old,
fantastic pricing on the 2017 LTZ
From Trax only 1.4 four turbo, months auto old, 18’’ alloy
fantastic wheels pricing sportech on the trim, 2017 LTZ reversing
Trax camera, 1.4 turbo, 7’’ auto touch 18’’ screen alloy plus
wheels much sportech more. trim, Nearly reversing new!
camera, 7’’ touch screen plus
much more. Nearly new!
From only four months old, fantastic pricing on
the 2017 Colorado Trailblazer LTZ 2.8 Duramax
diesel, From 4x4 only with four shift months on the old, fly, fantastic full leather pricing seven on
seater, the 2017 8’’ touch Colorado screen Trailblazer with Sat LTZ Nav, 2.8 Duramax remote
start, diesel, 18’’ 4x4 alloy with wheels, shift on rear the fly, view full camera, leather seven plus
seater, 8’’ much touch more. screen Nearly with Sat new! Nav, remote
start, 18’’ alloy wheels, rear view camera, plus
much more. Nearly new!
THESE DEALS ARE AS GOOD AS THEY GET
From only four months old, fantastic pricing on
the mighty 2017 6.2 litre V8 Red-line SS, 19’’
sport wheels, From only Brembo four months brakes, old, Bimodal fantastic exhaust, pricing on
paddle shift, the mighty Heads 2017 up 6.2 display, litre V8 leather Red-line sport SS, 19’’
seats, Bose sport sound wheels, system, Brembo brakes, my link Bimodal information exhaust,
with navigation, paddle shift, plus Heads much up more. display, Nearly leather new! sport
seats, Bose sound system, my link information
with navigation, plus much more. Nearly new!
204-208 Anglesea St.Hamilton. T 07 838 0948 0949 • 0800 280 888 • www.ebbett.co.nz
204-208 Anglesea St, Hamilton, T 07 838 0949
Offer available while stocks last. Offers end April 30th 2014. Not available with
other offers. Private customers only.
INSPO – FITNESS JOURNAL SEPTEMBER 2017
“Over the month of September we aim to
run a total of 70km. Ferdi could run all day,
but I am a bit out of practice, so this will be a
great challenge for healthy lungs,” says Hayley.
Challenge participants can sign up on the
website everydayhero.com/nz and choose
the Asthma and Respiratory Foundation NZ
as the chosen charity. Once the challenge has
been set, then it just remains to encourage
friends and family to support the cause.
in New Zealand
• Respiratory disease includes asthma, lung
cancer, chronic obstructive pulmonary
disease (COPD), obstructive sleep apnoea,
bronchiectasis, childhood bronchiolitis and
• Respiratory disease is New Zealand’s third
most common cause of death.
• Respiratory disease costs New Zealand
more than $6 billion every year.
• One in six (over 700,000) New Zealanders
live with a respiratory condition, and these
rates are worsening.
• Respiratory disease accounts for one in ten
of all hospital stays.
• More than half of the people admitted to
hospital with a poverty-related condition
are there because of a respiratory problem
such as asthma, bronchiolitis, acute
infection or pneumonia.
For most Kiwis breathing is something we don’t think twice
about. But for one-in-six living with a respiratory condition,
being able to breathe properly is far from reality.
This month the Asthma and Respiratory
Foundation NZ has launched its
annual respiratory awareness month in
Breathe Better September is a national
movement for Kiwis to show their support
for better breathing and healthy lungs.
“Over 700,000 Kiwis have a respiratory
condition, it’s the third leading cause of
death and costs the country $6 billion each
year,” says Asthma and Respiratory Foundation
NZ chief executive Letitia O’Dwyer.
This September the foundation is calling
for people to participate in the “healthy lungs
challenge”. This involves taking up a challenge
during September that works towards
keeping lungs active and healthy.
Examples of challenges are setting a goal
for exercise, meditation, eating healthy or
quitting smoking. People can choose what will
be a challenge for them, therefore being inclusive
of everyone and their varying abilities.
Hayley Sims from Wellington will complete
a challenge along with her dog Ferdi.
• People living in the most deprived households
are admitted to hospital for
respiratory illness over three times more
often than people from the wealthiest
Asthma in New Zealand
• Over 521,000 people take medication for
asthma − one in nine adults and one in
seven children (Source: New Zealand
• Large numbers of children (3,552 or 410.3
per 100,000 in 2015) are still being
admitted to hospital with asthma, and
some of these will have had a potentially
• By far the highest number of people being
admitted to hospital with asthma are
Māori, Pacific peoples and people living in
the most deprived areas: Māori are 3.4
times and Pacific peoples 3.9 times more
likely to be hospitalised than Europeans
or other New Zealanders, and people living
in the most deprived areas are 3.7 times
more likely to be hospitalised than those in
the least deprived areas.
• The cost of asthma to the nation is over
$858 million per year (Telfar Barnard et al.,
30 INSPO – FITNESS JOURNAL SEPTEMBER 2017
The Out and About photos are also posted on our
Facebook page: facebook.com/inspomag
Jump online to tag yourself and your friends!
This page is proudly sponsored by Fairview Mazda
P 08 849 9899 | www.fairview.co.nz
OUT AND ABOUT
As winter winds to an end, secondary school sports kicks off with
competitions around the country. We bring you some of the action.
1, 2 & 3: Action from New Zealand Rugby League National Secondary
Schools Tournament. Photos by Photosport.
Plenty of on field success for Hamilton Boys High
School with the 1st XI football team recently wining
the Waikato Secondary Schools competition. (Photo
4 by Marc McMullan), while the 1st XV (photo 5 by
Nat Aitchison) also excelled. In rugby, the 2nd XV
won Super 8 (photo 6) and the Colts team won the
WSS Division 1 1st XV title (photo 7).
INSPO – FITNESS JOURNAL SEPTEMBER 2017
– the perfect fit for success
Facing the possibility of life in a wheelchair and challenged
with dyslexia, Luke Taylor blames his curious nature for
wanting to find answers. He’s now helping others achieve
their health, wellbeing and fitness aspirations with a strong
belief in himself and a degree from Wintec.
Health and wellbeing became a lifestyle
for Luke after a flexibility disorder
meant he was prone to injury, and in
and out of specialist treatment as a child. The
only way out was relentless daily stretching
and training to achieve a level of strength
and fitness that meant he could move freely.
Dyslexia is another hurdle, but he hasn’t
let that hold him back either.
“I’m a visual learner and I had to develop
repetitive study habits, meaning I couldn’t
cram. The repetition really helped with
retention,” he says.
Luke’s desire to find answers saw him
graduate from Wintec with a Bachelor in
Sport and Exercise Science in 2012. He liked
the strong science-oriented approach and
valued the opportunity to learn alongside industry
professionals who encouraged him to
develop. He recently completed a Postgraduate
Diploma in Clinical Exercise Physiology
and Strength and Conditioning.
Physiology was a highlight for Luke,
which is not surprising given his personal
journey. It required detailed study and to
help him learn, his tutors encouraged him to
do public speaking. He says this taught him
to research and to quantify information.
32 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Five years ago, Luke, who
is based in Hamilton, set up
his business Taylored Health &
Performance in his third year
of study. Ready to take the business
to a new level, Luke was
mentored at Wintec’s business
incubator Soda Inc. last year.
“Participating on the Soda
Lift programme not only gave
me business knowledge, it gave
me a reality check,” he says. “It
helped me take my business to a
Taylored Health & Performance
recently moved into a
new purpose-designed studio in
central Hamilton. Luke has partnered
with health and performance
specialist Nathan Lardelli
and they offer a health and performance
specialist service based
around the key components of
mind, body and lifestyle.
They work with a range of
clients from those starting out
or maintaining a programme
of fitness and wellbeing and
corporate teams, to athletes
competing at a national and
international level. Luke’s own
specialty is exercise rehabilitation,
corporate wellness and
Luke knows too well the
benefit of health and wellbeing
in achieving physical performance
objectives. He practises
what he teaches and firmly advocates
that wellbeing is essential
for physical performance.
He’d like to see more
physical trainers addressing
health issues along with creating
programmes for physical
fitness, particularly alternative
“I want to change the way
the industry is right now,” he
says. “It needs a shake-up.
“There needs to be more
awareness of underlying issues,
for example gut health stress
and that means more evidence-based
He stresses the importance
of looking at causes.
“I don’t treat symptoms,
I look at cause for long-term
gain. I like to identify a strategy
and give people a way to get
“There’s never a ‘no’, there’s
always a way.”
Luke believes no challenge is
too big, and he’s set to compete
in the Triathlon World Champs
in Rotterdam this month. With
that under his belt, his next goal
is to compete in the gruelling
Ironman competition in Taupo
In his ‘downtime’ Luke can
be found working on his blog,
surfing at Raglan and he’s a keen
MRI ULTRASOUND X-RAY CT BONE DENSITY
Pacific Radiology specialise in sports injury imaging
We accept any referral forms and provide a
walk in service for all x-ray examinations and urgent
diagnostic imaging .
Call Pacific Radiology for an appointment today or visit
Phone: 07 834 0000
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Having played sport all my formative years and been a
physical trainer instructor (PTI) in the defence forces, I would
have considered myself healthy, fit and full of adventurous
energy. That was until my son was born (a prem weighing
900g at 26 weeks).
BY GLYNIS LONGHURST
Life as I knew it changed. Suddenly I
started developing insomnia and became
very emotional about everything
to the point that it took a toll on my personal
relationships. I started complaining of fatigue,
heart palpitations, and depression, joint and
muscle pain, and put on heaps of weight.
As I started to put weight on, I trained
harder and longer. I also noticed a difference
in my exercise tolerance and was needing
longer recovery periods between training.
Thinking I had the baby blues and that it
would all pass, at first I did nothing about it.
In the final year of my PhD and after
months of hearing “gosh you have put on a
lot of weight”, “You need to watch your diet”
and “You need to exercise more”, I paid a visit
to my GP believing that maybe all I needed
was an energy booster.
I was diagnosed with hypothyroidism. By
the time I was diagnosed, I was exhausted.
Having hypothyroidism more than likely
contributed to my lethargic condition, and I
certainly was not listening to my body telling
me to rest.
Hypothyroidism is a condition in which
the thyroid gland doesn’t produce enough
thyroid hormone. The thyroid gland is a
butterfly-shaped endocrine gland that is in
the lower front of the neck. The thyroid’s
job is to make thyroid hormones, which are
secreted into the blood and then carried to
every tissue in the body.
The thyroid controls how your body’s
cells use energy from food, a process called
metabolism. Among other things, your
metabolism affects your body’s temperature,
your heartbeat, and how well you burn
calories. If you don’t have enough thyroid
hormone, your body processes slow down.
“This was a lightbulb
moment for me; realising
what I had been doing
wrong. I was training at a
higher intensity than my
body could handle.”
34 INSPO – FITNESS JOURNAL SEPTEMBER 2017
“Whilst there is
no question that
exercise is an
important part of
any healthy lifestyle,
you must be careful
to do it properly
or you can wind up
doing more harm
That means your body makes less energy,
and your metabolism becomes sluggish.
Too little thyroid hormone can also mean
too much LDL cholesterol, in your bloodstream.
The thyroid hormone helps the liver
break down the cholesterol circulating in
your blood and stimulates other enzymes
needed to get rid of the bad fat.
Hypothyroidism can be treated and
maintained with a synthetic thyroid hormone
that is taken orally every day to be
If left untreated, having low levels of
thyroid hormones can reduce cardiac fitness.
Those with hypothyroidism are also at a
greater risk of ventricular arrhythmias, or a
rapid heartbeat. In addition to medications,
exercise also plays a key role in strengthening
the cardiovascular system.
On medication, and pushing myself to
exercise I was still struggling with my energy
and my reduced ability to exercise due to the
fatigue I would experience after doing exercises.
My joints and muscles would ache, my
breathing was impaired, which led to short
supplies of oxygen and light headedness. I
was feeling very down and frustrated.
Driven to overcome this hurdle and
improve my health, I began to read and
research the pathology involved in my
My findings highlighted the main
downside to hypothyroidism, in that during
exercise there is a decrease of T3 availability
at higher intensities (>70 % intensity) of
training. This means that training at higher
intensities cause you to have less energy. This
is why some people crash when they train
This was a lightbulb moment for me;
realising what I had been doing wrong. I was
training at a higher intensity than my body
could handle. This meant I would require a
longer recovery time for my hormone levels
to return to normal.
By continuously training at higher intensities
than I should have, I was also placing
unnecessary stress on neurotransmitters
such as glutamine, dopamine and 5-HTP,
which in turn led to feelings of depression
and chronic fatigue.
Another major effect that extreme
exercise has on our bodies is an immediate
increase in cortisol, the hormone that is released
when the body is under stress. Chronically
high levels of cortisol can increase your
risk for a variety of health issues, such as
sleep disturbances, digestive issues, depression,
weight gain, and memory impairment.
Excess cortisol also encourages fat gain,
particularly around the abdomen.
Whilst there is no question that exercise
is an important part of any healthy lifestyle,
you must be careful to do it properly or you
can wind up doing more harm than good.
What’s the best type of exercise for hypothyroidism
you may ask? Research indicates
that a programme of low-impact aerobic exercises
and strength training is recommended
to help regulate the body’s metabolism.
The best types of exercise include a
combination of both aerobic exercise and
weight training. Aerobic training is recommended
for around 30 minutes per day,
four to five days a week. Weight training is
highly recommended as it builds up muscle
mass and keeps the basal metabolism active.
Starting slow is crucial and as the symptoms
begin to subside more vigorous activities can
If fatigue is viewed as a major symptom,
it is recommended you use progressive
relaxation training as treatment instead
of exercise, at least until fatigue improves.
Low-impact aerobics such as, swimming,
walking and cycling, will get your heart rate
up and your lungs going without putting
too much pressure on your joints, which
is important because joint pain is another
common hypothyroidism symptom.
A stationary bicycle and a low-impact
elliptical machine are good machine choices
for a low impact cardio workout. Also, pilates
or gentle yoga can improve core muscles
and ease the back and hip pain that can be
associated with hypothyroidism.
People with hypothyroidism can also
benefit from strength training — exercises
such as lunges, leg raises, and push-ups or
those involving weight-training machines.
Strength training builds muscle mass, and
muscle burns more calories than fat, even
when you’re at rest.
Building muscle can help counter possible
weight gain from an underactive thyroid.
Whilst I still battle with my weight, I am a lot
fitter and happier now that I have found the
right mix of exercises and levels of intensity
that my body can cope with.
To those who suffer with hypothyroidism,
never give up. It does help to keep active;
choose your exercise wisely and listen to
GLYNIS LONGHURST is a Principal Academic Staff Member at Wintec’s Centre for
Sport Science and Human Performance. Glynis has a PhD in Sport Science and is the
manager of Wintec’s Biokinetic Clinic. Wintec’s Biokinetic Clinic provides specialised
exercise prescriptions for individuals living with chronic health conditions. Find out
more and book in to the clinic at www.wintec.ac.nz/whph/biokinetic-clinic
INSPO – FITNESS JOURNAL SEPTEMBER 2017
The quest for a Happy
When it comes to our health and wellbeing, there’s a range
of topics both men and women are uncomfortable discussing,
and more often than not these relate to our ‘private areas’.
BY KRISTINA DRILLER
Exercise physiologist Kristina Driller is
opening the door to discussion around
bladder leakage and incontinence and
has recently released her book on the topic;
A Happy Hoo Haa. In this column for INSPO
Fitness Journal she shares the reason why she
felt compelled to read up on this topic and
publish a book around it.
Over the past nine years I have worked with
clients from all walks of life; individuals with
chronic disease, musculoskeletal complaints,
muscle imbalances, poor fitness, knee and
hip replacements and mental health issues.
It wasn’t until around five years ago that I
had unexpected conversations with a number
of long term clients. These clients were
experiencing issues with bladder leakage, or
I was working in my clinic in Hobart, Tasmania
where I had been working with these
clients for some months by the time it came
up in conversation. They had the courage
to tell me that they didn’t feel comfortable
doing certain exercises due to fear of bladder
leakage. I was shocked that they hadn’t discussed
this with me previously or that it was
only coming up in conversation at that point.
I recall one client in particular, who was
47-years-old. She hadn’t had any children,
yet despite this, at 40 years old she began
experiencing incontinence and had to start
using diapers. When she told me that she
hadn’t discussed this issue with her doctor in
the past seven years, I was in shock.
In her mind, she had other health issues
that were more important to discuss during
doctor’s visits. She was so embarrassed by
it and was silently putting band aids over
something that was very common, but
definitely not normal. My client just accepted
it and didn’t know there was anything she
could do to resolve the issue.
In this same season I had a number of
clients with varying degrees of incontinence
issues. I initially decided to write my clients
a two week programme to follow at home.
This progressed to exercises suitable to
follow on with after the first two weeks, and
eventually I progressed my clients through to
a full eight week programme, co-ordinating
their core and pelvic floor into functional
exercises like push ups and squats, without
I also became very interested in this issue
being faced by so many people and started
researching and learning more about it. After
doing my programme for three weeks, my 47
-year-old client came into my office and with
delight told me that her bladder leakage had
improved by 50-60% and she hadn’t had to
buy as many diapers as usual. She was saving
money and feeling better about herself.
It made my day and it’s these successes in
my line of work as an exercise physiologist
that I love. Helping others to live a better life
in the one body that they have.
I feel that a lot of women aren’t aware of
their pelvic floor and how to strengthen it.
Some will be aware of pelvic floor exercises
such as ‘squeezing’ when they are sitting at
the traffic lights, but there are more exercises
which will isolate smaller movements within
It’s also a topic that isn’t discussed as
much as it should be and has almost become
a “taboo” subject. In New Zealand, it’s reported
that the overall prevalence of urinary
36 INSPO – FITNESS JOURNAL SEPTEMBER 2017
“She was so
embarrassed by it
and was silently
putting band aids over
something that was
very common, but
definitely not normal.”
incontinence is 34% in adult women. This
was found to be as high as 47% in adult Maori
women, 31% in European women and 29% in
Pacific Island women 1 .
If there was a way to prevent incontinence
in New Zealand, this would reduce the health
care bill significantly.
The most recent statistics in 2009 discuss
the bill for incontinence as being an
estimated $8.5 billion per annum, with the
burden of disease costing $4.68 billion, which
equates to an estimated overall cost of $12.73
billion per annum. 2
This is motivation for me to encourage
women to learn about how to maintain and
strengthen their pelvic floor.
Returning to the story of my 47-year-old
client, it is a common misconception that
you won’t experience incontinence if you
haven’t had children. This is still possible and
can happen to anyone.
There is a history of it occurring in young
healthy women in their early 20’s 3 and I
feel this is an important time to educate
and empower women to understand how
to strengthen and tone the pelvic floor,
in preparation for what life has for them,
whether it is childbirth or not.
A few years ago, I decided to write a book
about these issues and include a practical
tool that anyone could use – an eight-week
pelvic floor strengthening programme.
While I am not particularly savvy when
it comes to technology, writing an e-book
and setting up a website was a big challenge,
the thought of helping others kept me going
and I just wanted to complete this project
once I had started it. Now the book is finally
launched and I would love people to read it
and give me feedback.
Win one of three copies of A Happy Hoo Haa
and discover the programme developed by
Kristina Driller to help with bladder health and
To enter, email your name and contact
details, with Happy Hoo Haa in the subject
line, to firstname.lastname@example.org or enter online at
Entries close October 10 2017
1. Retrieved from www.incontinence.org.nz
2. New Zealand Continence Association and Carers
New Zealand Inc. Continence Services in New Zealand.
History, Services Costs and Impacts. A Call to Action Paper.
3. Retrieved from www.abc.net.au/health/thepulse/
INSPO Fitness Journal readers can use
the discount code ‘Inspohoohaa20’ for
20% off. Visit www.ahappyhoohaa.com
to purchase your copy.
KRISTINA DRILLER Kristina has a passion for active and healthy living, and as a
practicing clinical exercise physiologist, she takes great pride in seeing her clients
achieve results. In 2008, Kristina became an accredited exercise physiologist, working
in private practice in Hobart, Tasmania before establishing her own exercise physiology
business in 2011. Kristina re-located to Hamilton, New Zealand in 2014, where she
works as a high-performance and exercise rehabilitation consultant at the UniRec
based at the University of Waikato. This involves working with clients from all walks
of life, from elite athletes to clients requiring chronic disease management through
exercise prescription. As a clinical exercise physiologist, Kristina prescribes exercise as
medicine and thrives on helping others achieve freedom from pain to then go on and
engage in life to the fullest.
INSPO – FITNESS JOURNAL SEPTEMBER 2017
A return to exercise is not all about getting
your pre-baby body back. Exercise plays
an important role in post-natal recovery in
areas such as core and pelvic floor strengthening,
posture for feeding, and the feel-good
benefits at a time that can be overwhelming.
“Just as every baby is
different, so is every
mother, so a one-size
fits all approach, or
a goal of returning
to a pre-pregnancy
size quickly will not
be helpful for every
There is an abundance of exercise and wellness advice for
new mothers, with much of it based on personal experience
rather than fact, and most of it centred on getting ‘back in
shape’ rather than ‘being healthy’.
With a new baby in the house; a run
around the block and a couple of
hundred ab crunches is not just
unrealistic - it’s not advisable.
When you are ready to get active in the
postnatal period, it is important to get the
right advice and support so that you can get
the positive benefits of exercise and activity
that fits in with your goals, your circumstances,
and takes into consideration your physical
Just as every baby is different, so is every
mother, so a one-size fits all approach, or
a goal of returning to a pre-pregnancy size
quickly will not be helpful for every woman.
The key advice in the first few weeks after
giving birth is to take it slowly. The body has
and is still undergoing many changes. The
benefits of gentle movement and walking
can be enjoyed by most soon, but 4-6 weeks
after birth is the recommended time to start
looking at a structured programme.
An area all women should focus on is the
pelvic floor muscles. These are the layer of
muscles stretching from the pubic bone at
the front, to the tailbone at the back. They
form the floor of the pelvis.
In the past the focus has been on a few
squeezes and not much more. But that is
changing and for good reason, with one in
three women experiencing post-natal pelvic
Simply getting back into exercise will
not automatically strengthen pelvic floor
muscles. In fact a return to high impact or
heavy weight bearing exercise can make the
For most women, being educated and
getting advice from a qualified and experienced
exercise professional is enough, with
referral to women’s health physiotherapists if
required. A good exercise professional will be
trained, and will know when it’s time to refer.
Article by NZ Register of Exercise Professionals
(REPs). REPS is an independent not for profit
quality mark of exercise professionals and facilities.
Health Stores and Clinics
Frans van de Weerd:
physiotherapy (acc reg)
• Cranio sacral therapy
• Bowen therapy
• Food Sensitivity testing
• Massage therapy
• Knowledgeable staff
• Instore tastings: herbal teas;
• In store displays & education
• Professional therapeutic
• Best buys and deals
• Bach Flowers blending &
• Hair Analysis
• Specialising in children &
106 London Street,
Ph 07 958 3845
parking on site
Monday to Thursday
8am– 7pm Friday,
9am– 5pm Saturday
Yoga for Athletes & Everyone
Balance Yoga offers yoga classes for all types of bodies. You don’t need to
be an athlete, and you don’t need to be flexible. Come and try yoga with our
experienced, professional teachers can discover how yoga can help you move
better, stretch better and breathe better.
Classes six days a week.
Why should athletes do yoga?
• Develop and maintain muscular balance
• Reduce your chance of injury
• Mindfully stretch out your tight spots
• Improve your range of motion, coordination and core strength
• Develop body awareness and mental focus
• Faster, more effective recovery
For class timetable and full details visit
www.balanceyoga.co.nz or contact Sarah 027 287 3444
38 INSPO – FITNESS JOURNAL SEPTEMBER 2017
The Float Room
Level 1, 48 Empire St
rejuvenate your mind, body and soul
PREGNANCY AND FLOATING
Benefits of floating while pregnant:
• Stress relief for pregnant mothers
• Better sleep during pregnancy
• Magnesium absorption for prenatal health
• Physical comfort and relief of pregnancy related aches
Wed & Thurs 11am - 7pm
Fri 8am - 4pm
Sat 9am - 1pm
Floatation therapy offers a brilliant level of relaxation
and pain relief for expectant mothers. The weightless
environment takes the strain off the body and gives
relief from backache, swollen ankles, sore feet and
other pains associated with pregnancy. With the water
being heated to 34-35.c (body temperature) it is the
perfect temp for pregnancy.
to take care
of your mind
Single casual float $95
Introductory 3 floats $215
• Expires after 3 months
• Single use only
• Not Shareable
Student Casual $80
INSPO – FITNESS JOURNAL SEPTEMBER 2017
However as with any activity during pregnancy, consultation with you midwife is recommended before your first float.
• Mobile Personal Training
• Sport Specific Strength
• Nutrition analysis and
• Small group training
M: 027 844 5347
E: danielle @fuelnutrition.co.nz
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
For nutrition education, plans and
guidance tailored to your needs contact
Danielle Roberts (Bsc Human Nutrition)
Twinkle Tots Mums & Bubs ballet classes
Hamilton’s premier dance school offering specialist training in
RAD Ballet, Tuesdays NZAMD & Jazz, Thursdays Contemporary 10-10.30am and Hip Hop.
Offering classes from
A fun and Pre-School interactive to Adults. class Enrollments involving you taken and year your round. bub, a great
and nurture a
love of dance and help to develop healthy, happy,
Try your first class on us
well rounded individuals.
for more info and to enrol for Term 4
Think you know ballet, think again
Limelight For more Dance information Academy please - contact 144 Rototuna Kerry Mills Road
phone 855 3021 | mobile 021 2343930
email@example.com The new dance fitness fad has | www.limelightdanceacademy.co.nz
arrived from the UK. An
explosive, fast paced, ballet based workout set to your
Try your first class on us
Contact firstname.lastname@example.org to reserve your spot
- bringing floatation
therapy to Cambridge
Floatation therapy has taken off all over the
world. It is seen by many as a reset button for
both the mind and body.
The Float Room is opening
this month in Cambridge,
in its new purpose-built
premises, with the welcoming
team looking forward to providing
a service which offers a multitude
of benefits to everyone.
One area in particular is the
benefits floating can provide
“It has been said that pregnant
women probably get more relief
from the floatation pod than anyone
else,” says Natalie McKenzie
from The Float Room.
“Just lying on a bed can be
extremely uncomfortable for
a woman in the later stages of
pregnancy due to the massive
gravitational strain placed on the
body. The float pod is a wonderful
haven for pregnant women,
where they can relax for an hour
entirely to themselves; resting in
warm water with gentle music.
“Soothe your back in water
that gives complete support and
the feeling of weightlessness,
allowing uninterrupted time to
bond with your baby.”
The practice of floatation
therapy has been around since
1950, and is based on the scientific
approach of R.E.S.T (Restricted
Through eliminating external
stress-factors or stimuli, an environment
of sensory deprivation
is created, allowing the body,
mind and soul to float to another
level of relaxation.
Floating is now recognised
as an effective tool to elicit the
body’s relaxation response, help
balance stress hormones, reduce
inflammation and ease muscle
and joint aches and pains.
Floating at The Float Room
involves lying in an enclosed pod
filled with approximately 500kg
of Epsom salts dissolved in water
tempered to 35.5oc (body temperature),
thus creating a buoyant
environment which allows you
to float effortlessly on top of the
Epsom salts are widely recognised
for healing and anti-inflammatory
powers, so floating
while pregnant is one of the best
ways to reduce inflammation and
ease muscle aches – whether it’s
from your achy back from carrying
all that weight around, or for
your sore legs.
When you float, magnesium
(from the Epsom salts) is absorbed
by your skin, giving relief to achy
joints and muscle pain, basically
floating provides a natural, anti-inflammatory
The floatation therapy is also
ideal for those suffering from
aches and pains from sport
or injury, wishing to relax and
escape from the pressures of
work or study life, and those just
wanting to relax and enjoy some
40 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
Junior women’s four rowing crew : Grace Loveridge,
Kate Haines, Grace Watson and Kate Littlejohn.
CHEERS TO OUR CHAMPS
YOUNG HAMILTON ROWERS COMPETE IN WORLD CHAMPIONSHIPS
St Paul’s students Kate Littlejohn and Grace Watson recently represented New
Zealand at the 2017 World Rowing Junior Championships in Lithuania. The pair
were selected as part of the coxless four rowing crew. Kate (Year 13) and Grace
(Year 12) placed sixth in the women’s four event, with Kate Haines (Auckland’s
Diocesan School) and Grace Loveridge (Christchurch Girls’). They were also the
youngest crew to compete at the 2017 championships. 59 countries and over 700
competitors took part in the 2017 World Rowing Junior Championships.
Hamilton Boy's High School, 1st Male
Team: Martin Johnson, Guillaume Pierry,
Josh Scott, Oliver Shanks.
Junior Male podium. 1. Oliver Shanks
(Boy's High), 2. Guillaume Pierry (Boy's
High), 3. Alex Brannigan (St Peters)
Waikato District Teams podium: 1.St Peter's,
2. Home School team, 3. Te Awamutu College
Hamilton Girl's High, 1 Female Team: Isabelle
Camplin, Lucy Higgins, Billee Fuller
WAIKATO SECONDARY SCHOOLS ROCK CLIMBING CHAMPIONSHIP
Students were climbing the walls – but with parental permission, at the Waikato
Secondary Schools Rock Climbing Championships. Organised by the Waikato
Climbing Club and run by its volunteer club members, with support from
KiwiSport Waikato, the event was hosted at the Extreme Edge in Hamilton. This
is the first Waikato Secondary Schools Climbing competition since 2006 and
included a team competition.
Trophies for Overall, Male, Female and
Mixed Teams. Thanks to KiwiSport
Hamilton City Team: 1.Hamilton Boy's High.
2. Hamilton Girl's High, 3. Hillcrest High.
Isabelle Camplin (Hamilton Girl's High),
Martin Johnson (Hamilton Boy's High).
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Stellar Soar and team manager Steve
Wilton, St Peter's School
Create your own Waikato foodie trail
Gourmet creations, succulent street eats, luscious desserts
and fine produce are abundant in Hamilton and the
Waikato region; serving up the perfect opportunity to create
your own foodie trail on a whim based on what you crave.
Here are some suggestions to get you started…
Food, food, glorious food. Hamilton and
the wider Waikato region have a huge
array of great restaurants, cafes, food
trucks and more – depending on your style,
choose a menu that suits you, or create your
own meals with produce and wares from
the Farmers Markets held at Cambridge’s
Victoria Square on a Saturday morning, and
Hamilton’s Claudelands Events Centre on a
Look out for Volare’s authentic sourdough
loaves, brownies, and tasty scones; grab a
coffee from Manuka Brothers who use manuka
embers to roast their beans; or indulge
in a sweet treat from the highly sought-after
Mamas Donuts. Don’t miss the tables laden
with fresh green produce, juices, pastries
more – it is too good to miss.
Manufactured in their boutique factory in
Putaruru, Over The Moon’s cheese selection
Growing in popularity since its inception
in 2007, the cheese selection has a range of
creamy brie, rich camembert, crumbly feta
and vintage blocks – made with milk from
cows, sheep and goats.
Travel to the South Waikato for a look
around the factory and tasting room or pop
into the satellite deli shop in Cambridge.
Those looking to quench their thirst can enjoy
a cup of the world’s purest oolong tea at New
Zealand’s only tea plantation at Zealong Tea
Estate. Learn the history of the land, take in the
view as you indulge in a decadent tea-themed
high tea or take extra time to enjoy a long lunch.
If you are looking to sample a tipple
or two, head to Good George Brewery
and Dining Hall where a belief that good
beer shouldn’t be bland, boring or full of
chemicals. Created by a group of mates, the
brewing company has grown from strength
to strength in recent years, gaining accolades
along the way.
Try the different drops of award-winning
beer or refresh your palate with their popular
Doris Plum Cider.
42 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Try blueberries at their best at Monavale
Blueberries, New Zealand’s largest Bio-Gro
certified organic blueberry orchard.
Tours run from October to March, while
the onsite café Irresistiblue is open all
year round with blueberries incorporated
throughout the local and seasonal breakfast,
lunch and sweets menu.
They also have an array of blueberries
products available for purchase including
juices, spreads and frozen berries.
Aptly named for its beginnings in the laidback
beach town by the same name, Raglan
Roast has a simple and effective philosophy
– good coffee at affordable prices.
What started with an old coffee machine
in the kite surfing shop has grown, and now
Raglan Roast are expanding from its ‘holein-the-wall’
down Volcom Lane to nine cafes
and outlets around the country.
Finish with something sweet
Duck Island Ice Cream began its days as a
dessert selection in local award-winning
restaurant Chim Choo Ree and gained such a
reputation that it became its own entity.
Based on the corner of Grey and Cook
Streets in the increasingly popular foodie
suburb of Hamilton East, Duck Island only
uses organic milk and free-range eggs.
Its creamy creations include flavours such
as the award-winning roasted white chocolate
and miso; crab apple crumble, candied banana
and ginger caramel, salted caramel and cacao
nib, blackberry and sage, jam and toast, toasted
marshmallow and even black rice sticky rice
cream. Vegan options are also available.
For more information check out
From organic oolong tea, locally roasted coffee or craft
beer to gourmet cheese, donuts, sourdough bread and
small-batch ice cream; the Hamilton & Waikato region is a
cornacopia of gourmet delights.
Visit our artisan producers direct or try one of the many
award-winning restaurants, cafes and bakeries all offering
delicious creations made with fresh, local ingredients.
For more information on foodie experiences in Hamilton
& Waikato visit visit www.hamiltonwaikato.com
INSPO – FITNESS JOURNAL SEPTEMBER 2017
Waikato chefs, growers
and producers were
celebrated at the recent
Matariki Dish Challenge.
Waikato Food Inc’s unique challenge
dared chefs to create a dish
inspired by Matariki and local
This year’s challenge saw 25 eateries
enter, with dishes that dared the taste buds
or simply broadened dinners knowledge of
Matariki and local produce.
Profs @ Woodlands
Dishes included; Steamed Tuatua,
Kawakawa and Fennel Broth with Pickled
Pikopiko; Paua and Kina Brulee with Seagrape
and Horopito Salad; Pickled Bush
Mushrooms, Crayfish Oil and Ratatouille
Vegetables with Chilli Koura; Fennel with
Mussels and Paua wrapped in Seaweed.
The challenge which ran from June 10
to July 14, saw eateries around the Waikato
putting their best foot (or waewae) forward.
Judges were looking for a link to Matariki,
a celebration of local ingredients as well as
great cohesive and knowledgeable service.
“One of Waikato Food Inc’s goals,” says
event organiser Vicki Ravlich-Horan, “is to
help local food businesses grow and so the
challenge is designed to test the whole team,
not just the kitchen.”
This year’s challenge was split into two
categories; Restaurant and Café, as well as a
special award for outstanding service.
Winners of the Restaurant category went
to Palate, for Papatuanuku ki Tangaroa ma te
Awa (From the Land to the Sea through the
Head judge Kerry Tyack said “the dish was
artfully presented with expert use of colour….
Flavour filled and a dish that I would readily
Finalists in this category were Crudo and
In the Café category, the overall win went
to Gather Foodhouse - Hopu I te whetu hinga
(Catch a falling star). Head Judge Charles
Royal said “An excellent knowledge of the
food not to mention pronunciation. The
passion shows in the Kai!”
Finalist was Prof’s @ Woodlands.
The Outstanding Service Award also went
to Gather Foodhouse.
The Matariki Dish Challenge is sponsored
by Te Puni Korkiri, Wel Energy Trust, Bidfresh,
MediaWorks, Printing.com, Kahurangi,
University of Waikato.
Gather Food House
44 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Make the refreshing vitamin bombs last
The citrus season is in full swing, trees are bending under
their load of lemons, grapefruits and oranges; but what to do
with all this bounty?
Lemons and other citrus fruits contain a
bunch of vitamins and minerals, especially
vitamin c and potassium, and are only
acidic to begin with. Inside the body, they are
actually alkalising and help restore pH balance.
We should have citrus every day, but they
can get hard to come by or expensive outside
their seasons. So why not get them now and
make them last?
There is an added bonus to preserving
The pectin fibre, which can decrease the
risk of heart disease and diabetes and promotes
long-lasting fullness, is mostly found
in the peel, as are limonene and flavonoids,
which may help to prevent cancer. Using the
whole fruit means that all of its goodness
Preserving lemons with salt is an ancient technique
from the Middle East that has become
known all over the world.
Still, preserved lemons are mostly used in
the Middle East cuisine, but they are also great
for all kinds of fish dishes, sauces, braised meats
and desserts. The salt draws out the bitterness
and what’s left is a fruity note that lifts heavy
dishes and adds flavour.
Making preserved lemons is super easy and
fast, but keep in mind that they should rest for
at least one week to become soft.
Remember, you are going to use the peel,
so make sure that your lemons are spray-free.
If they are not your own, ask your source, or
buy them at the farmers’ market and talk to
INGREDIENTS PER JAR:
(depending on jar size)
6-8 tsp salt
Cut the top and bottom off the lemons and
cut them in quarters, or large fruits in eighth.
Pour salt onto a plate and turn the lemon
wedges in the salt.
Pack the lemons tightly into a clean jar by
using a wooden spoon. Top with two tsp of
salt. Make sure the lemons are covered with
Press more out of the lemons if necessary
or add extra juice. Seal the jar and store it in a
cool, dry place, giving it an occasional shake
during the first week.
WHEN USING: Rinse the lemons to remove
the salt. You can only use the rind (cut away
the flesh and pith) or the whole fruit, but be
careful, the flesh tends to be quite salty. For
most recipes, thinly slice the rind. Store the jar
in the refrigerator.
TIPS: The left-over juice in a jar can be used to
make salad dressings. You can also preserve
oranges, grapefruits and other citrus fruits in
the same way.
WAIKATO FARMERS’ MARKETS
local produce + locally produced goods
Every Saturday in Cambridge
Every Sunday in Hamilton
KNOW WHERE YOUR FOOD COMES FROM
- Buy directly from farmers
- Ask about produce and growing methods
- Live with the seasons and save
- Get recipe ideas and enjoy seasonal events
Gate 3 Brooklyn Road, Claudelands
Victoria Square, Cambridge
INSPO – FITNESS JOURNAL SEPTEMBER 2017
AN IMPRESSIVE CHOICE
When it comes to hosting
a special function or event,
it doesn’t come much
more impressive than the
combination of Sonya and
Darryl Anderson, and
Coopers Function Centre.
The couple are the ultimate team, with
decades of experience working with
hosting, corporate and event management,
and dealing with high pressure
The Waikato pair are also immersed in
the racing industry, and boast an extensive
local knowledge of everything from entertainment
to catering and wine.
The role of managing Coopers Function
Centre is a perfect marriage for their
expertise, which includes pulling together
a magnificent wedding for 800 guests and
large corporate events, as well as intimate
Located at Mystery Creek Vineyard
and nestled on the banks of Waikato River,
the stunning setting has been thoughtfully
designed to cater for weddings and special
events, as well as corporate functions, gala
evenings, awards events and private hireage.
Under the fresh management of Sonya
and Darryl, the sleek building can be easily
transformed into stylish simplicity or lavish
A venue of sophistication and elegance,
capacity ranges from a boardroom set-up for
30 people to cocktails for 200 plus guests,
and everything in between.
With such modern design, little other
adornment is needed, but inside a beautifully
crafted stone fireplace provides a focal centrepoint
for the main function room, with
one entire side framed in glass to offer expansive
river views. The main atrium offers a
hint at what lies within. Soaring ceilings lead
to the modern interior and state of the art
audio visual facilities.
Coopers Function Centre is the perfect
vehicle for the skillset of Sonya and Darryl
Anderson, who bring a highly impressive
resume of creating ‘grand occasions’ and
much of the appeal is in the flexibility of
Sonya and Darryl Anderson
“While we’re extremely detail orientated,
we also allow guests the freedom to create
their own dream event; and allow them to
bring in outside caterers and source their
own beverages, etc. We aim to provide as
many options as we can and it’s up to the
client how involved they’d like us to be.”
Such flexibility is refreshing in this line
of business, but is well placed to meet the
growing trend of self-driven events.
Impressive events start with an
equally impressive location
A multi-functional event space featuring the latest technology, natural light, and stunning views.
Coopers makes the perfect conference, meeting or team building destination, and effortlessly
transforms into a sophisticated venue for gala dinners and corporate celebrations.
25 Angus Road, Ohaupo, Waikato | Contact Sonya Anderson 021 887 354
email@example.com | www.coopers-functions.co.nz
46 INSPO – FITNESS JOURNAL SEPTEMBER 2017
When it comes to natural skincare, there’s no denying New Zealand is producing
some epic products which are sought after around the globe. This Oxygen Organic
Ultimate Botanical Serum fits under that umbrella. Perfect for nourishing all skin
types, it is crafted from organic hop extract and camellia oil, to smooth, soothe and
Be a smoothie
Nourish your skin with extra intensity,
thanks to the Savar Spa Ultra Nourishing
Body Butter. This pottle of lusciousness
leaves you feeling fresh and wonderfully
pampered. Indulging yourself in the
fresh ginger and lime is the next best
thing to taking a relaxing tropical holiday.
Best of all, Savar is made right here in
New Zealand from premium natural
This time of the year is all about hydration
- and skin hydration has never been easier
or more delicious than with this new Aspect
Sheer Hydration Oil Free Moisturiser.
It’s an instant pick-me-up; skin feels soft,
smooth, sheer and fresh. Plus with no oil,
your pores feel wonderfully nourished –
and not clogged! And the icing on the cake;
no more scratching around in the bottom
of a jar. Just press the bottom and voila –
instant product at the tip of your fingers.
Give your skin the ultimate natural glow
this spring and summer, with a helping
hand from the deliciously natural (and
organic and vegan) products in the
Eco by Sonya Driver collection.
Following in the footsteps of
her popular Eco Tan products,
we’re now also huge fans of the
Pink Himalayan Salt Scrub, and
Coconut Deodorant. Nothing
but goodness for your body.
Lavish your lashes with love, with INIKA
Long Lash Vegan Mascara. This delicious
mascara amplifies the appearance of lashes
for the much sought-after lengthening and
volumising effect. With no harsh, synthetic or
animal derived ingredients, the silky-smooth
application is a powerhouse of natural, plantderived
ingredients and antioxidants such
as jojoba seed oil (to nourish and condition
lashes). Every make-up bag needs one quality
mascara – make this yours. Inika.co.nz
INSPO – FITNESS JOURNAL SEPTEMBER 2017
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 favourite
Saving the Snowy Brumbies
By Kelly Wilson
Penguin Random House, $45
If you have even a passing interest
in anything equestrian, odds are
fairly certain that you’ve heard of
the Wilson sisters. The trio have
risen to impressive fame, not only
in the equestrian world but also as
examples of adventurous, hardworking
From rescuing Kaimanawa wild
horses to competing at Grand Prix
and World Cup show jumping
events and starring in their own
television series, Kelly, Amanda,
and Vicki Wilson are diversely
Kelly’s love of photography and
creativity has seen her pen several books and Saving the Snowy Brumbies
is her latest, available in October. Beautifully illustrated (featuring her
own stunning photography), it showcases one of the Wilson’s latest
adventures – saving and taming wild horses from Australia’s snowy
The heart-wrenching story highlights the plight of the famous
Snowy Mountain Brumbies. Each year thousands of Australia’s
legendary Brumbies are aerially culled or captured and sold for
slaughter to manage the world’s largest population of wild horses.
When the Wilson sisters heard of government plans to cull 90
percent of the Snowy Mountain Brumbies, they eagerly signed up for
the Australian Brumby Challenge to learn more about these iconic
horses’ desperate plight.
Even if you’re not an avid equestrian, there’s plenty here to interest.
A combination of adventure, horse management, and life lessons, this
enjoyable read is sure to gather many new fans.
The Wilson sisters will also be a major drawcard at the
upcoming Equidays event, being held at Mystery Creek Events
Centre (October 13-15).
Enter to win copies of Showtym Adventures: Dandy, the
Mountain Pony and Saving the Snowy Brumbies. Email your
name and address to firstname.lastname@example.org with the name of
the book you would like to win in the subject line, or enter
online at inspomag.co.nz
Entries close October 10 2017
Showtym Adventures: Dandy, the Mountain Pony
By Kelly Wilson
Penguin Random House, $14.99
Hot on the heels of Kelly Wilson’s Saving the Snowy Brumbies is this
junior title aimed at younger readers. The story of Dandy offers
an insight into the early years of Kelly’s sister Vicki and her first
introduction to dealing with a wild horse.
Now, I’m not by any stretch the target market for this book
(with teenage children almost
too old enough to read it).
However as I flicked through
it to decide which nephew/
niece to get to review it,
I suddenly found myself
halfway through the book and
enjoying the read. It’s a lovely
insight into the Wilson sisters’
upbringing, the encouraging
but real attitude of their
parents, and while written for
younger readers (probably
the ‘tween’ market), there’s
enough there to be of interest
to older readers also. It’s one
you won’t mind reading as a
bedtime and then having a
sneaky read of yourself.
Wilson sisters major
The Wilson sisters are a major drawcard at the annual
Equidays event, being held in Hamilton from October
13-15. Vicki, Kelly and Amanda are not only Equidays
ambassadors, but also have their own night show
on Sunday (October 15), called Equidays Top Talent.
Hosted by Amanda Wilson, and judged by a panel of
expert judges including her sister Vicki, this is sure to
be a crowd pleaser.
Equidays Top Talent will celebrate the depth of
talent in the equine sector and allow handlers to show
off their skills.
For more information visit equidays.co.nz
48 INSPO – FITNESS JOURNAL SEPTEMBER 2017
Epic Drives of the World
Lonely Planet $34.99
Lonely Planet is renowned
for producing stunning travel
guides, and this is no exception.
Epic Drives of the World
is sure to ignite your wanderlust,
whether you want to
explore Africa and the Middle
East, Europe, Americas, Asia
or Oceania. From firsthand
accounts, to must see detours
and a fact box for planning
your trip, this is the book
that could change your travel
plans – permanently – and
make you a seasoned road traveller. Each drive is colour coded
according to difficulty, taking into account everything from
distance to terrain and remoteness, etc. Even if a mega road trip
doesn’t sound like your cup of culture, you’ll love the photography
and insights to regions this book offers. New Zealand’s
Northland and Bay Of Islands feature if you’d like to start closer
Angelo’s Wild Kitchen, Favourite Family Recipes
Beatnik Publishing $44.99
When it comes to appreciating
the journey behind the food
on your plate, Angelo Georgalli
is an inspiration. While
his heritage may be Italian, he
is now firmly besotted with
the New Zealand landscape
and lifestyle he and his family
enjoy. This collection of his
favourite family recipes offer
not only offer enticing new
dishes to try, but also a peek
into his life and everything
he is passionate about – fresh
ingredients, hunting, fishing,
foraging, and growing his own
food. Every recipe reflects his
respect for even the most delicate ingredient. From eggs benny
and homemade hash browns to Greek fish stew and gluten-free
gnocchi, the impressive array of recipes reflects his dual heritage.
It also celebrates his life in New Zealand and his family. Beautifully
illustrated, Angelo’s Wild Kitchen is a source of foodie inspiration,
a gentle nudge towards living a more thoughtful lifestyle and
a call to enjoy the nourishment of food.
Wildboy To The Edge And Back
By Brando Yelavich
Penguin Random House $35
Brando Yelavich has
become a well known New
Along his travels he
has spoken out about his
enjoyment of Hamilton and
the Waikato. He’s also been
ambassador of the Direct
Group Uniforms Hamilton
Half Marathon. So take a
page out of his book and
embrace all that your local
area, and New Zealand, has
While Brandon likes
to dream big – hence his
600 day journey around
the coast of New Zealand,
and subsequent 31 day trip
around Stewart Island (where he experienced some brutal
highs and lows); his story is a reminder to get out and live life.
Explore your own back yard if you don’t have the time (or
energy) to walk in his footsteps.
The adventurous ‘Wildboy’ battled with ADHD and
dyslexia through his school years, deciding one day to walk
around the coast of New Zealand. With little preparation,
no money, barely any gear, and even less idea of what he
was about to take on, he set off. His anticipated six-month
adventure ended up taking 600 days and changed his life
in ways he never expected. His refreshing honesty about
the physical and mental challenges he endured are sure to
strike a chord with many.
His difficulties re-adjusting to ‘normal’ life, his thirst
to live life to the full and to explore the unknown, offer
thought-provoking inspiration. To The Edge And Back is his
story of survival and discovery as he travels Stewart Island.
And if you do decide to set off on your own adventure,
there are plenty of practical survival tips.
Enter to win a copy of Wildboy: To the Edge and Back by
Brando Yelavich. To enter, email your name and address to
email@example.com with WILDBOY in the subject line,
or enter online at inspomag.co.nz
Entries close October 10, 2017
INSPO – FITNESS JOURNAL SEPTEMBER 2017
If you thought mini golf was something fun
to do with friends during summer holidays,
think again. It’s a serious sport with a
national and world championship.
Will your family photo
a mishap or disaster?
If you need help saving your photos
then talk to the team at Snapshot.
We’re your memory evangelists – on a mission to help
you save your most important photo memories!
The help we offer includes:
• Photo organising lessons (consolidate, organise and back up)
• Printing the photos on your phone, USB drives or camera cards
• Making digital copies of your old slides and photographs
• Telling your story with a PhotoBook
Talk to us about saving your photos
– before a mishap or disaster happens!
391 Victoria St, Hamilton
Ph 07 838 0031
Manager of Jamaica
Blue NZ, Jacques van Zyl
started playing golf at the age of
seven, but the thought of one
day representing New Zealand at
mini golf was never on his radar.
He admits that he entered
the recent National Open Mini
Golf Championships ‘as a bit of
a laugh’, and was as surprised
as anyone else when he walked
away with the national title, and
having qualified to represent
New Zealand at the 2017 Minigolf
World Championships in
Croatia this month.
“I’m a keen golfer but still felt
that same nervous feeling in my
stomach as I do when playing a
golf tournament with many people
watching,” he says, “especially
as there were cameras filming
“Competition is competition.....and
I thrive on it!”
After being presented with
the “black jacket’ and his trophy,
Jacques is now set to fly the Silver
Fern in Croatia.
Competing for New Zealand
against 23 other countries,
Jacques will be one of 228 participants
involved. New Zealand is
represented by nine players.
In preparation for the event,
Jacques has been spending time
playing his sport against the best
he can find, to sharpen his competitiveness
‘Representing your country is
a privilege,” he says.
Mini Golf is a professional
sport, with a pro circuit being
hosted by the NZ Mini Golf Federation
in Auckland, Hamilton
and Rotorua every month. The
Hamilton circuit is played at Pro-
The World Minigolf Championships
take place from September
20-23 in Croatia.
50 INSPO – FITNESS JOURNAL SEPTEMBER 2017
MUST BE FINALISED BY OUR MATERIAL DEADLINE.
Part of the family Part for of over the family 45 years for over 50 years
Since 1967 Fairview Motors has been supporting families, businesses and community organisations
throughout the Waikato and we’re continuing this tradition in 2016 as a proud sponsor of
‘Balloons Over Waikato’.
FAIRVIEW MOTORS MAZDA, 2011, 2012, 2013 & 2014 MAZDA DEALER OF THE YEAR
The New Mazda2 is the stylish small car making a bold statement. High quality surrounds you
with sophisticated comfort, while seamless connectivity integrates your smartphone so you’re
132 Kihikihi Rd. TE AWAMUTU P 07 870 2535 fairviewmotors.co.nz
always in touch. Check out the New Mazda2 today and discover how imagination drives us.
rfax Media makes every effort to create advertisements to meet your specific needs. Please note in some instances we may be unable to supply additional proofs due to complexity of the request or deadline constraints.
This advertisement has been created as a service of Fairfax Media. It cannot be reproduced without permission. If you wish to use this material elsewhere, please contact your advertising consultant. Charges will apply.
FAIRVIEW MOTORS MAZDA, 2011, 2012, 2013 & 2014 MAZDA DEALER OF THE YEAR
INSPO – FITNESS JOURNAL SEPTEMBER 2017 51
473 Te Rapa Rd | HAMILTON | P 07 849 9838 / 64 Firth St | MATAMATA| | P 07 888 7127
95 Dealer Victoria St details | CAMBRIDGE Dealer | P 07 827 details 7005 / Dealer 132 Kihikihi details Rd. | TE AWAMUTU Dealer details | P 07 871 3079 Dealer details Dealer details Dealer details
our focus is on you
X-RAY ULTRASOUND MRI CONE BEAM CT
HOOD ST CLINIC
30 Hood Street, Hamilton
52 INSPO – FITNESS JOURNAL SEPTEMBER 2017
750 Victoria Street, Hamilton
PHONE 07 839 1800