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CONTENTS OCTOBER 2017
On the cover
Your guide to bridal bliss and
planning a stress-free wedding day
Bridal Beauty Spot:
Perfect wedding hair
Around the world...
In less than 80 days
Top triathlon training tips
Pathway to Podium:
Sarah MacDonald: Prep for
20 your wedding with yoga
What’s your why?
Walking for a cause
Meditate yourself calm
Let love lead the way:
Planning your special day
Anne Marie Case-Miller
A how-to guide
30 Prioritising mental wellbeing
Get your pink on:
Pink Walk 2017
The Kellee Collective:
Women empowering women
26 Ryan Fisher
Monica van de Weerd:
40 The art of enzymes
Spring clean your lifestyle
Things We Love
INSPO – FITNESS JOURNAL OCTOBER 2017
With spring finally in full bloom,
it’s an ideal time to turn our
attention to wedding season, so
we dedicated some effort to gathering tips
and inspiring stories from those involved
in the industry.
Like anything in life, a little forward
planning goes a long way, so we’ve got
advice on everything from nutrition and
beauty to your ceremony and vows. The
days of staid traditional wedding ceremonies
are gone - modern weddings are
highly personalised and individual; a true
celebration of the couple involved.
If you’re gearing up for an active summer,
we’ve got awesome triathlon training
tips from Olympian Ryan Fisher, as well as
info on the upcoming annual Pink Walk (a
fundraiser for Waikato Breast Cancer Research
Trust) - an ideal community event
to get involved in.
It’s always more appealing to head
outside at this time of year; with vibrant
blossoms, tempting hints of sunshine and
a general feeling of increased motivation
as we head towards summer.
As we teeter on the edge of those busy
pre-Christmas months, keep making time
in your diary for the things that bring you
joy - for the sake of your physical land
EDITOR Lisa Potter
MOBILE 021 249 4816
ADVERTISING ACCOUNT MANAGER
PHONE 07 838 1333
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DESIGN Tania Hogg / Kelly Milne /
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Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
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1 2 3
1 / Hannah Porter
Hannah Porter is a Hamilton wedding
planner, marriage celebrant and
Mama to 2 boys who sometimes nails
life, and other times relies on wine
and chocolate to survive. Hannah
began Alare Weddings in 2012 and
has since been involved in more than
30 weddings, seen trends come loves
the uniqueness of every wedding.
Hannah is a huge supporter of
marriage equality and loves, love.
2 / Russell Best
Russell Best is an academic staff
member at the Centre for Sport
Science and Human Performance
at Wintec, and Nutritionist at the
Waikato Human Performance Hub.
Russell is a PhD candidate and has
worked as a nutritionist and lecturer
in the UK and New Zealand.
3 / Ryan Fisher
Ryan Fisher is an Olympic triathlete
passionate about sharing is
knowledge and encouraging others
to get involved in his sport. In this
issue, the Olympian, SuperLeague
competitor and Atkins LIFT brand
ambassador Ryan Fisher shares his
top training and nutrition tips for
anyone interested in training for
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 OCTOBER 2017
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INSPO – FITNESS JOURNAL OCTOBER 2017 5
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If you enjoy working out without flaunting your assets, the
Champion Show-Off sports bra is perfect for A-D cups and
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A few of our favourite things
When it comes to sun protection, there are no second
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Keep hydrated whether you’re working out or at your desk, with one of
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Put your best foot forward and enjoy the bliss
of a seriously good massage. Our fave in the
range of Moji massagers is this nifty little foot
massager. Easy-to-use, the stainless steel rotating
spheres target muscles to ease pain and stiffness,
while improving tissue flexibility. Treat your feet.
6 INSPO – FITNESS JOURNAL OCTOBER 2017
GARDEN TEA TIME
Bring the spring garden inside everyday, with this Floral
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A NEW ERA
The launch of the Fitbit Ionic represents
a new era of fitness tracking. The
impressive smartwatch (which we were
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Help your body recover from its
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Feed your body and skin with love, while
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a helping hand from the Nutra Organics range.
This Collagen Beauty is packed with goodies
such as Verisol®, designed to assist in firmer
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improve gut health and immunity; just add daily
to sweet or savoury food. Nutraorganics.com.au
Eco Tan Pink Himalayan
Use as a dry scrub on the body
or face prior to tanning, to
prep your skin or to remove
old tan and deliver ultimate
hydration. The organic
lemongrass is anti-bacterial
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Eco Tan Cacao Firming Mousse
Apply this lightweight foaming tan for
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Eco Tan Coconut Sunscreen:
Eco Tan encourages a full sun
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applying this natural,
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INSPO – FITNESS JOURNAL OCTOBER 2017
When it comes to planning
a wedding, the beauty
and wonder of the actual
wedding day can be
swallowed up by the rise
in stress levels in the lead
up to the event. Hamilton
marriage celebrant and
wedding planner Hannah
Porter loves every aspect of
weddings and shares some
of her insights with INSPO
8 INSPO – FITNESS JOURNAL OCTOBER 2017
Aaron & Shannon www.theofficialphotographers.org
“As a little girl, I dreamed of my
wedding day. Whenever I played
dress-ups I was always a bride.
So it was only natural I ended up in the wedding
“I became a wedding planner in 2012,
starting up my business Alare, and then
became a registered celebrant in 2015. I love
being involved in weddings, seeing all the
ideas and planning come together and the
magic that happens on the day, the smiles,
the tears and the love.
I meet a lot of couples getting married,
and many are recently engaged and just
starting to plan. It’s so exciting, and often a
day they’ve been thinking about for a while.
It is so easy to get overwhelmed – with
pinterest, Instagram, styled shoots featured
on blogs, and the dreaded FOMO (fear of
missing out), it can get too much too quickly!
It’s a big deal, and a big day. No matter
whether you decide to have an intimate
ceremony in your back garden with just your
kids, or the big white wedding with 200 of
your nearest and dearest, it takes time and
effort to pull it all together, and you want it
to be perfect.
To avoid getting overwhelmed, start with the
following five things:
• Guest List
• Top Three
I always suggest to couples that they start
with the Top Three. Work together to decide
what the three things are that you and your
partner desperately care about, and try not to
stress about the rest.
The Top Three will be different for every
couple. For some people the photography
is the most import, others will want five-star
food. Maybe an unlimited bar tab is incredibly
important to you, or live music, or the
dream dress. Only you and your partner can
decide what your Top Three are, but figuring
those out early on is key to making the planning
process less stressful.
Why? Because once you have settled on
those three things, that helps you determine
where your budget goes, and where you’re
going to look to save some cash. The items
that don’t make your Top Three are the ones
where you’re going to look for more budget
conscious ways to achieve your ideal look
The other details that you need to figure
out before you can start browsing websites,
making phone calls and visiting venues are:
guest list, budget, date and theme. Those
four things will determine everything else.
There’s no point in visiting a cosy homestead
if you’re planning 150 guests. There’s no
point in checking out a top of the line wedding
venue If you are hoping to get married
for under $5000. There’s no point in visiting
an inner city urban venue if you’ve got your
heart set on the beach. And there’s no point
in visiting anywhere if you have no idea
when you want to get married.
So figure those things out first. Write them
down, and refer back to them during the
planning process. When you find beautiful
things online that you MUST have on your
big day, go back to the theme, the budget and
Photos this page: Brooke Baker, Photo Taker,
Magic Maker (www.brookephotomagic.com)
INSPO – FITNESS JOURNAL OCTOBER 2017
the Top Three and work out if it’s worth it.
Getting married in the Waikato, you’re
spoilt for choice. Just a quick nosey at online
directories like Wed in Waikato (wedinwaikato.com)
will bring up a number of talented
suppliers to choose from. Being involved in
groups like this have taught me one very important
thing … in the Waikato, we’ve got it all.
We have rustic venues like Te Miro Woolshed
and Rosenvale, funky urban venues like
The Atrium at Wintec House, and traditional
options like Woodside Estate and Vilagrad
Winery. They range in size, style, price and
BYO options (hence why that Top Three,
guest list and budget are so important).
Without a doubt, there will be something
that is perfect for you.
We’ve got award winning makeup artists,
Glitter Squad accredited celebrants, all the
latest on-trend décor and hire items, amazing
musicians, epic photographers and some
of the best food you’ve tasted. There is no
need to go far and wide to find the best of the
best, it’s all right here in our region.
For many people I meet, this is the first
time they’ve gotten married, and knowing
where to start and who to book is a hard
When it comes to your vendors, go with
your gut. Your celebrant will be up there with
“The most important
thing to remember is
… that there are no
rules. To legally get
married you’ve got a
couple of things you
have to include in
your ceremony. That’s
it. The rest of it is all
you conducting the most important part of
your wedding day. Your photographer will
spend all day with you, and your hair stylist
and makeup artist all morning. You have
to like these people and want to spend time
Everyone you book has an important role
to play in making your day just the way you
want it, so pick people you like, and who’s
work you like. The most important thing
to remember is … that there are no rules. To
legally get married you’ve got a couple of
things you have to include in your ceremony.
That’s it. The rest of it is all about you.
So whether you want a BBQ or a Food
Truck or a three course plated meal; whether
you want real flowers or silk flowers or felt
flowers; whether you want cake or cupcakes
or donuts; whether you want a DJ or live
band or Spotify; whether you want inside or
outside or Tipis - the choice is yours. It’s your
day and you can do it your way.
If the idea of organising your big day still
feels overwhelming, feel free to download
my free 12 month planning checklist from
alare.co.nz but above all remember that your
wedding day is exactly that - it’s yours. Yours
to personalise in the way the best reflects
your personality and dreams.
10 INSPO – FITNESS JOURNAL OCTOBER 2017
INSPO – FITNESS JOURNAL OCTOBER 2017
Anne Marie Case-Miller is no stranger to standing in
front of crowds; from her years spent working for Central
TV, to being a media spokesperson and MC - she is
comfortable addressing a room full of people.
However her latest journey as a marriage
celebrant is one she is getting
huge enjoyment from, being part of
a day revolving around two people and their
families, sharing their love. She shares her
thoughts with INSPO Fitness Journal.
“I absolutely love being a marriage
celebrant! Working with a couple to plan
their unique and personal ceremony, then
officiating on their wedding day is a privilege,
Photo credit: Fiona Goodall
and it is wonderful to play a small part in
With 20 years of radio announcing and
television presenting experience, and having
been an MC for hundreds of different events
over the years, public speaking comes very
naturally to me. I enjoy it, and becoming
a marriage and funeral celebrant felt like a
very natural progression for me.
The skills I’ve gained over the years have
definitely helped when it comes to helping
couples plan their ceremony and also on the
day to keep everything on time, cool and
calm – no matter what may crop up.
My role as a marriage celebrant is to work
with the couple through the whole marriage
process. Pre-marriage meetings are scheduled,
where I chat with the couple over coffee,
and get to know them a little better – enabling
me to personalise their ceremony. A wedding
is a very special life event, and a wonderful
excuse to celebrate love. My role is also to ensure
all the legal requirements are met, with
specific paperwork completed and posted.
Every wedding is memorable in its
own way. I have been very lucky to marry
couples in beautiful ceremonies all over New
Zealand, each one leaving me with special
memories of a happy couple.
There are some incredibly beautiful wedding
venues in Waikato; marrying a couple on
the Waikato River Explorer was very cool –
floating in the middle of the Waikato River, the
couple said their vows while Tui sang from the
trees that line the river – it was magical.
I’ve also been honoured to marry couples
who are also long-time friends of mine.
These weddings are always very special –
seeing your friends so happy and joyful and
in love and being able to officiate and join
them together in a life-long commitment
makes for a very memorable occasion.
And of course there’s always the importance
of having a Plan B; just in case the
weather or other elements don’t go to plan.
One of these I was involved in was a wedding
was on a family farm in the winterless North,
with the ceremony to be held under the
trees, with the reception following the same
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12 INSPO – FITNESS JOURNAL OCTOBER 2017
Mother Nature had other ideas though. In
the week leading up to the wedding, heavy
thunderstorms and strong winds swept
across New Zealand, with Northland bearing
the brunt of the downpours.
The idyllic country wedding setting was
I arrived at the farm on the Friday night
before the wedding, and could sense that a
decision needed to be made that night about
where to hold the wedding. The forecast
was ambiguous, but the dark clouds were
ominous. The bride and groom made the
decision to move the whole ceremony and
reception indoors to a refurbished shed.
I could see the bride was disappointed
that the original Plan A wasn’t going ahead – I
quietly said to her “embrace Plan B like it was
Plan A – people will take their cue from how
you react”. She understood and nodded, and
from that moment on, she didn’t stop smiling.
Plan B turned out to be incredible; some
late night work and creative use of fairy
lights turned the shed into a magical haven,
with Persian rugs on the ground and candles
adding to the romantic atmosphere. When
the heavens opened during the ceremony, we
were all very glad we were under cover!
The smallest wedding I have officiated at
only had five people present; the bride and
groom, and their two witnesses (the bride’s
nana and the groom’s grandad) - and me. It
was beautiful and simple.
Marriage is a commitment and takes effort
from both partners to ensure a successful
relationship - a marriage is not just a day,
it’s not something that begins and ends with
a ceremony. It’s a journey taken together with
love and commitment from both people
over a life-time. A marriage is a partnership,
a unit, a team – where each partner supports
the other in their hopes, dreams, careers and
through the ups and downs of life.
It is very rewarding to help people celebrate
their love, and in doing so, celebrate life.
is a marriage celebrant and MC
who has decades of experience
in public speaking role. facebook.
Tips for the day
• Don’t sweat if things don’t go
to plan. Your guests won’t be
• After the ceremony, find
somewhere private to spend
five minutes away from the
hustle and bustle, away
from the videographer and
photographer, where you and
your partner can just be
together and soak in the day.
The day goes so quickly, five
minutes to be present with just
the one you love helps you to
remember the reason for the day.
• Relax and enjoy the day
Jenny Bell Oranga specialises in giving
resilience and peace back to worried kids and
adults. We do this by specifically teaching skills
and strategies that empower you to be Socially
and Emotionally Resilient.
venue and views
We do this by using the Internationally
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Four developmentally appropriate programs ranging
from ages 4 years – 104 years
Evidence-Based and well researched
Endorsed by the World
Cognitive Behaviour Theory
Strategies for anxiety
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Strategies for resilience
For TERM FOUR programs
contact us now at:
Phone: 027 245 2749
Sir Don Rowlands Centre
• Central Waikato location • Three conference rooms • Host 10 to 1,000 people
• Flexible catering options • Commercial kitchen • Full bar facilities
• Outdoor pursuits option • Ample free parking
Contact Liz Stolwyk • Phone 07 827 4178
www.lakekarapiro.co.nz • firstname.lastname@example.org
INSPO – FITNESS JOURNAL OCTOBER 2017
So, your Big Day is fast
approaching and the winning
photographer is booked…
You practice your smile in front of the
mirror… (after all, these are the photo’s
your grandchildren will admire
one day) … You wish you could do something
about those yellow teeth, the gappy or
gummy smile and those short, stubby teeth,
black metal fillings, the upside down inverted
smile line… The nightmare grows.
Hmm, your hair shines and your eyes
sparkle you’re quite good looking even if you
have to say so yourself.
It’s just that smile… “Do I really want to
look like this in my beautiful wedding outfit”.
You ask yourself.
Don’t despair, there’s hope. You can
surprise and delight the love of your life and
make your smile the star of your day.
Perhaps you’ve shied away from the idea
of what cosmetic dentistry can do for you.
Think about all the many personal, social
and even professional benefits an attractive
smile can bring you. It’s hard to imagine
why anyone wouldn’t want to have the most
appealing smile possible given today’s easy
and effective dental technology.
Some of our patients simply want their
teeth whitened with perhaps some minor
tooth shaping or gum contouring, while others
require a full smile makeover. You may
have seen what a difference a smile makeover
can make in a person’s overall appearance
and wondered if any of those procedures
may correct your own dental imperfections.
The dentists at Villa Dental, combined
have more than 60 years’ experience as well
as ongoing continued educational training in
the latest dental techniques. We offer affordable
prices and a variety of treatment plans,
including 12 to 24-month interest free payment
plans with QCard. *Conditions apply.
Why not give us a call on 0800 697 697
and make your smile the star of your day.
Such a precious garment as one’s wedding gown,
deserves special care –
Care that only a quality garment care cleaner like Vogue Drycleaners can provide.
In order to achieve extraordinary results, we begin with a thorough inspection of
your gown. Our experts meticulously review the fabric, seams and embroidery of the
gown, and then devise the ideal cleaning method based on years of experience.
Our Drycleaners gently and painstakingly perform pre-treatment for existing soil or
stains, the gown is then cleaned using the appropriate method.
Once cleaned and inspected, your gown goes on to our finishing department, where
one of our expert finishers will carefully hand-finish the gown, maintaining and
revitalizing its original design.
Concluding the process, your gown undergoes a final inspection, and all of the
embroidery and any accessories are carefully replaced and scrutinized. Finally, your
gown is placed in a gown bag.
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P: (07) 847 7181
Visit our website: www.voguedrycleaners.co.nz
14 INSPO – FITNESS JOURNAL OCTOBER 2017
a how-to guide
Enjoy a safe, natural and gorgeous
summer wedding tan, whether you’re a
bride or a guest.
sun-kissed tan, whatever depth of
shade, is a beautiful addition to your
summer wedding day look. It can
make your dress pop and adds a radiant,
healthy glow to your skin.
We can all agree that baking in the sun
is the last thing we should be doing (hello,
damaging UV rays) however, there are plenty
of other alternatives to get your glow on.
Follow the top tips below for a gorgeous, realistic
looking tan using natural, eco-friendly
products from Eco Tan and Eco by Sonya
Do: Maximise moisture
Healthy skin is the basis for a smooth tanning
application, so in the months leading up to
your wedding day invest in a rich, quality
moisturiser and apply liberally each morning
and night. A Coconut Body Milk can provide
deep hydration, smoothing the skin and
improving its texture. Your skin will be soft,
supple and ready to absorb your tanning
Skin preparation is key to a perfect finish.
Slough off dead skin cells to reveal fresh
radiant skin at least 24-48 hours before
applying the tanning solution. Plastic
microbeads in some exfoliation products
have an incredibly negative effect on our
environment, so we strongly encourage using
an exfoliator with all natural ingredients such
as the Pink Himalayan Salt Scrub from Eco
by Sonya Driver.
For an extra luxurious and deep exfoliation,
apply in circular motions to dry skin,
and then rinse off in the shower. Focus on
any areas that bend - wrists, elbows, knees
Don’t: Use a body tan on the face
The pH balance on your face is slightly
higher than the rest of your body, so tanning
products can often make the face look darker
than the body. Use a gradual tanning product
designed specifically for the face to ensure
your glow is natural and even. We love Eco
Tan Face Tan Water, a gradual tanning toner
that uses clever ingredients from Mother Nature
to brighten & even complexion and promote
youthful looking skin. Another great tip
is to continue using on your honeymoon,
Don’t: Forget to trial
In the months leading up to your wedding,
trial your tan twice to check that you can
achieve your desired colour. Focus on a perfect
application in the areas that your dress
Do: Apply sunscreen
In the hype and excitement of your big day,
it’s easy to forget to apply sunscreen. Opt for
a natural version like Eco By Sonya Driver’s
Natural Sunscreen, and ask a friend
to carry it in her bag for top ups.
It’s designed for sensitive
skin so can be safely
used by your entire
bridal party and guests,
so you know everyone
will be covered.
Don’t: Neglect your tan afterwards.
Extend the life of your tan through your
honeymoon by applying a gradual tanning
moisturiser each day. Again, Eco Tan provides
an all-natural, vegan and ecofriendly
solution with their Winter Skin gradual
tanning moisturiser. Continue to use the
Eco Tan Face Tan Water on your face daily
throughout your romantic getaway for
healthy glowing skin – no make-up required!
INSPO – FITNESS JOURNAL OCTOBER 2017
When it comes to a special event or wedding,
glowing healthy skin is the most hotly sought after
accessory - and only true love and TLC can achieve
it. We’ve chosen some of our fave products to help
make sure your skin is in tip top shape for your
For an instant skin boost, try
Medik8 Glow Oil. The fast
absorbing dry facial oil (99%
natural) contains Vitamin C
to hydrate and repair, plus a
blend of 12 essential oils to
instantly give a youthful glow
and radiant skin texture.
For fresh, clean skin, this Trilogy Make Up
Be Gone Cleansing Balm is perfect for
melting away make-up. Ingredients like
mango butter, rosehip oil and coconut
oil leave skin supple and hydrated. The
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INSPO – FITNESS JOURNAL OCTOBER 2017
Wedding hair is a key aspect of every bride’s
With an increasing number of
brides building their wedding
day around expressing their own
personality, tradition has been replaced by
Brides no longer need to conform to any
rules and can embrace all aspects of their
personality and beauty.
INSPO Fitness Journal caught up with
award winning hair stylist Ann Marie Young,
from Jingles Hair Design, to chat about
trends and bridal hair tips.
- natural wavy or soft perms.
- the Lob is still on trend and long flowing
- for summer colour, hues of baby pink and
soft ocean blues are popular, or micro foils
for a sun kissed look.
- for beautiful summer hair we recommend
the Keratin blow out treatment. This lasts
six weeks. Back this up with salon products
to care for your hair at home
(such as System Professional).
- plan ahead
- have regular trims and
treatments to make sure
your hair looks its best on
your big day
- a fresh natural colour looks
best in photos
- use good quality salon
- have a wedding trial a few
weeks prior to make sure it’s
exactly what you want
“Never underestimate the
help a professional can give
to help achieve healthy hair;
there is so much we can do to
help through the use of quality
products, good nutrition
advice and expert input from
a hair care professional.”
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18 INSPO – FITNESS JOURNAL OCTOBER 2017
INSPO – FITNESS JOURNAL OCTOBER 2017
Using yoga to prepare for your
Summer’s coming, and along with it is wedding season.
That means some of you are now preparing for what is
expected to be one of the most memorable and special days
of your life. Naturally that’s really exciting, but it can
also bring a fair amount of extra stress. This month I’m
sharing three key ways that yoga can help you prepare; both
mentally and physically, for your wedding day.
YOGA FOR ATHLETES BY SARAH MACDONALD
Of course, you don’t have to be getting
married to find a reason to give yoga
a try. These benefits apply to anyone
who’s looking to cope with the expectations,
pressures and dramas that go hand-in-hand
with any big event, or just everyday life.
1. A physical practice to get you into shape
and feeling great.
Whether you are looking to tone up, trim
down, or have more energy and less tension,
the physical practice of yoga has so much to
offer. Yoga classes vary from strong, sweaty,
flowing classes that help you build strength
and fitness while toning and detoxing the
body, to more gentle and relaxing forms to
help you destress and release tension.
Yoga is an excellent low impact form of
exercise, ideal for all bodies and fitness levels.
It works your entire body and has a dual
effect of promoting relaxation, helping with
issues such as stress or sleep problems, while
also naturally boosting energy levels by activating
energy channels throughout the body.
It’s an ideal practice to develop better
movement, poise, radiance and confidence
in your body (and what bride doesn’t want to
shine with all these qualities?).
2. Learn to breathe better
Yoga is a breath-centred practice and can
teach you breathing habits that support
relaxation and wellbeing.
The way we breathe reflects our state of
being and has a direct impact on our nervous
system, and therefore our ability to relax; as
well as influencing many other processes in
the body that support health and wellbeing.
Full diaphragmatic breathing is becoming
a lost art, but is one of the most simple
and effective ways to de-stress and promote
relaxation. Some yoga breathing techniques
could really support you on your wedding
day, especially if you have a tendency towards
anxiety or panic attacks.
3. Establish a meditation practice to become
With so much riding on creating the ‘perfect’
20 INSPO – FITNESS JOURNAL OCTOBER 2017
“Meditation will help you
slow down your rushing
mind, to really ‘be’ in the
present moment, and
pay attention to the little
details that truly enrich
our experience of life.”
wedding day, there is a risk of becoming
so swept up in a whirl of excitement, or
micro-managing details on the day, that you
actually forget to experience it to the fullest.
You want to be able to look back on your
wedding day and know that you savoured
every moment completely. This means really
being ‘present’ - taking in each spoken word,
and all those unspoken moments of exchanged
looks, smiles, embraces, and all the
interactions with your nearest and dearest.
Sometimes we are not very good at ‘living
the moment’ and being present and embodied
in ourselves and our experiences – in
other words, being mindful.
Establishing a basic meditation practice
in the lead up to your wedding can help you
develop these skills.
Meditation will help you slow down your
rushing mind, to really ‘be’ in the present
moment, and pay attention to the little details
that truly enrich our experience of life.
If you have a couple of months’ lead-in
time to establish a yoga practice now, you’ll
get to your wedding day in better physical
form, more relaxed and mindful.
So you can go forth and fully enjoy one
heck of an amazing day.
SARAH MACDONALD is a professional yoga teacher and New Zealand’s only
officially certified Yoga for Athletes instructor. As owner of Balance Yoga Studio in
Cambridge, 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
“From my experience,
what stands out to me
the most is that the
people who are in touch
with their why, who are
resilient and driven are
the ones who have long
With summer approaching quickly, I keep hearing the phrase
I hear every year – “It’s time to get my summer body”.
BY SHANE WAY
Sure, summer is amazing and it’s personally
my favourite season of the year –
sun, sand and surf, what more could you
want? But if we only focus on being healthy
and working hard for one season of the year,
are we really doing the best by ourselves and
Are we really committing to our why…
“What’s your why?” is something I discuss
a lot, in person and through my social media
platforms. What’s my why is something I like
to apply to all areas of my life. It helps me set
goals, work towards them, keep me accountable
and on track. It’s something I assess
weekly and is a timely reminder of why I’m
doing what I’m doing.
Think about it this way; your alarm goes
off early in the morning, you feel like you
have to throw your body out of bed and drag
yourself to the gym.
If this resonates with you, then you’ve
probably lost sight of why you’re doing what
you’re doing – what’s your why?
If your alarm goes off in the morning, and
you can say to yourself “I’m getting out of
bed to go to the gym. I’m going to the gym
because I want to be healthy, happy and the
best version of me I can be” then you’re reaffirming
why you are doing what you’re doing
– that’s your why.
I’ve been working in the gym industry for
more than five years now in different roles.
The main position I held prior to becoming a
personal trainer was a receptionist. During my
time in this job I got to see the trends of members,
hear about the goals of clients and learn,
discuss and understand the lives of people.
From my experience, what stands out to
me the most is that the people who are in
touch with their why, who are motivated, dedicated,
resilient and driven are the ones who
have long term success.
The people who say, “it’s time to get my
summer body” are those I have witnessed
most often not achieving their goals, being
inconsistent, and never seeming to be happy
with their results.
Now don’t get me wrong, if you’ve just
started getting into training to get that sexy,
toned summer body you’ve always wanted
then great! I congratulate you for that, because
as we know the only type of training or goal
that is bad for you, is not training, and not
having a goal. But once summer is over, why
stop there? What’s your why?
I work with a wide variety of clients with
a vast spectrum of goals, of why’s - losing
weight, getting fit, getting strong, rehabilitating
injuries, preparation for parenthood,
confidence, mental health management,
lifestyle, etc. I love working with people who
have a plethora of whys, because it’s inspiring
and these are the people who have success.
They set a goal, they work for it, and they
remind themselves why they are doing what
they are doing.
For my training, my why is simple - I want
to be strong, healthy, fit and happy. For my
business, my why is simple - I want to moti-
22 INSPO – FITNESS JOURNAL OCTOBER 2017
vate, educate, inspire and help people to have
a full quality of life. For my life in general
my why is simple – I want to wake up proud,
happy and a better version of myself than I
was the day before.
My why’s are what keep me going, they
help me to stay on track. If I lose track of my
why’s, it is very easy to get lost and forget
why I’m doing what I’m doing, and that’s the
mornings where I wake up, throw myself out
of bed, drag myself to the gym – because I’ve
forgotten my why – my motivating factors,
my goals and my drive.
My message to you is this: Think about
what your why is; for training, for work, for
family, for friends, for life. What motivates
you, what inspires you, what makes you get
up in the morning with a smile on your face
and happiness in your soul? Write it down if
you need, put in on the wall, in your diary, or
as the screensaver on your phone. If you can
remind yourself every day of what your why
is, then your goals will come a lot easier.
My challenge to you is this: If you are
someone who trains each year to look good
for summer, think about what is your why for
the rest of the year. Do you want to be strong?
Do you want to be fit? Do you want to compete
in an event or simply not have to train so
hard each year to play catch up from months
of hibernation. So, find a why to keep you
active, fit and healthy year long and you will
find this whole fitness, wellness and lifestyle
journey will be easier, enjoyable and fulfilling.
SHANE WAY An award-winning personal trainer; Shane is committed to helping
others reach their goals and enjoy a positive mindset. Passionate about sharing his
own journey, he places a strong focus on mental wellbeing alongside physical wellbeing.
Shane is also a member of the advisory board for “Creating Our Futures”, which is the
proposed model of change for Mental Health and Addiction services in Waikato.
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INSPO – FITNESS JOURNAL OCTOBER 2017
– in less than 80 days
Ultra-endurance and long distance athlete Mark Beaumont
recently cycled around the world in less than 80 days - not
only achieving his own personal challenge (and a day early),
but also claiming two Guinness World Record titles.
Having competed the 18,000-mile cycling
challenge one day ahead of schedule at
the Arc de Triomphe in Paris, where his
journey began on July 2, Mark took one third
off the current record (123 days) for the fastest
circumnavigation by bicycle.
He was also awarded the Guinness World
Records title for Most Miles Cycled in a
Month; from Paris to Perth in Australia,
verified at 7,031 miles (11,315km).
“This was a fantastic milestone to achieve
during the challenge of getting around the
world in eighty days. I hope it is used as a
marker for other cyclists to go and smash in
the near future,” says Mark.
Cycling for 16 hours a day (240 miles) on
just five hours sleep per night, he consumed
around 640,000kcal to keep up energy.
Having cycled through 16 countries
throughout his four-stage challenge; Mark’s
second phase took him through Australia and
During his 80 day ride, he faced many
physical and mental challenges, including a
fall on day nine which could have ended the
Pedalling through Australia and New Zealand
during the winter season meant he was
continually exposed to sub-zero temperatures,
making time on the bike even more
“This has been, without doubt, the most
punishing challenge I have ever put my body
and mind through. The physical and mental
stamina required for each day was a challenge
in itself, but I had an amazing support
team around me.
“The success of cycling around the world
in 80 days shows that what seemed impossible
is possible and has redefined the limits of
24 INSPO – FITNESS JOURNAL OCTOBER 2017
FOR A CAUSE
It’s easy when you’re fit, healthy,
mobile and well, to take your body’s
ability to do what you ask of it for
BY ALISON STOREY
An athlete often must fight their brain
and thought processes to push themselves
through physical barriers to win,
and to be psychologically strong enough to
perform on the world stage without crumbling
Imagine then if your thoughts and brain
were willing, but for no reason at all your body
started to shut down, not do what you ask of
it, and there was absolutely nothing you could
do about it.
Motor neurone disease (MND) causes the
muscles that enable us to move, speak, swallow
and breathe, to gradually stop working, and
there is no cure.
MND is known as ALS in some countries
(Amyotrophic Lateral Sclerosis is the most
common type of MND), and in the United
States they call it Lou Gehrig disease (after the
well-known baseball player of the 20s and 30s,
who was one of the first high profile personalities
to die of the disease aged 37).
Diagnosis brings with it a life expectancy
of less than three years, although arguably
with some cruelty the disease does not impair
mental function; the motor function of the
central nervous system is destroyed, but the
mind remains fully aware to the end.
Put simply, the neurons in the brain stem
that are supposed to send the messages to the
muscles, don’t, and it’s only in hindsight that
symptoms and signs become obvious.
In Lou Gehrig’s case a pronounced drop
in form and hitting power, for no reason his
coaches, trainers or himself could discern,
finally led him to a hospital for tests and a
consequently heart breaking diagnosis. MND
can affect anyone and its cause is entirely
unknown. It’s not contagious and there are no
risk factors or predisposing genes. Every week,
another two people are diagnosed and in 2011,
one in every 200 deaths in New Zealand was
due to MND.
The infamous ‘ice bucket challenge’ that
did the rounds of social media a few years ago,
became a successful awareness program and
global fundraiser for the cause.
In New Zealand “Walk 2 D’Feet MND” is
the annual fundraiser for MND New Zealand,
with walks held in 16 towns and cities all over
the country on Sunday 12 November 2017. In
Hamilton, the walk is around Lake Rotoroa,
starting from Innes Common at 10am.
Half of the money raised at each walk
goes to the MND Research Fund to encourage
research in New Zealand. The remaining
funds are a major contributor to the donation
income that MND New Zealand depends
upon to continue its vital free service that
helps sufferers and their families with advice,
support and care.
MND is an extraordinarily debilitating
disease that can be very isolating for people
and their carers, and the Walk 2 D'Feet MND
events aim to show people they aren't alone.
They connect and empower people and
families who are facing a tremendous challenge,
and people from all walks of life find
strength together, united by their experiences
with MND. Walkers not directly affected by
MND can create hope for those that are by
fundraising – financing research to find a cure
is the only hope.
Go to mnda.org.nz/walk/ to find out about
the walk, buy a ticket and a t-shirt, and make a
donation. And come and see me at the Hamilton
walk, so I can thank you for supporting
this cause that is very close to my heart.
I shudder to think about the social media
trolling that may have happened had Lou
Gehrig been alive today and had an obvious
pronounced and unexplained drop in sporting
form. So next time an athlete is not performing
on the world stage as you might expect,
perhaps first stop and think, and be happy for
them, and yourself, that you can at least move,
speak, swallow and breathe.
You only have one life, live it to the very
best of your ability.
About MND New Zealand
MND New Zealand works with people
living with MND to enable them to have
the best quality of life possible.
It provides a crucial free support service
that helps people with MND access the
medical expertise and equipment they
need, and provides consistent support
through all stages of the disease.
MND New Zealand is a small
organisation that depends upon
fundraising and donations to continue
this service. Only 10% of its funding
comes from the Ministry of Health.
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
INSPO – FITNESS JOURNAL OCTOBER 2017
and focus on
for the summer season
Men, women, weekend warriors, health conscious teens,
fitness fanatics, groups fundraising for a special cause,
bucket listers, or someone wanting to give it a go for
the first time – in the lead up to summer, it seems that
triathlons are the hottest event on the calendar.
But how do you train for a triathlon?
Whether it’s conquering your personal
best, or taking your first steps - Olympic
triathlete Ryan Fisher shares his tri-training
and nutritional tips.
Fresh from his recent podium finish at
the Beijing International Triathlon, Australian
Olympian, SuperLeague competitor and
Atkins LIFT brand ambassador Ryan Fisher
shares his top training tips for the forthcom-
ing summer triathlon season.
With three distinct disciplines to prepare
for – swim, ride and run – Ryan says the key to
getting in shape and physically preparing for a
triathlon, whether it’s your first or your fiftieth,
is to divide, conquer, and focus on efficiency.
Rather than countless heavy-duty sessions
in the gym, Ryan recommends channelling
your energy into perfecting your technique
for each leg, and then watching the results flow
· Start swimming twice a week at least two
months before race day
· As quickly as possible, build these swims up
to one-kilometre each
· Include practice ocean swims
· Practice looking up every 50 to 100 metres
as you swim to get into the habit of seeking
out the buoys
• 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)
26 INSPO – FITNESS JOURNAL OCTOBER 2017
· If the swim isn’t your strongest discipline,
hang back at the beginning to avoid the melee
of arms and legs – a calm start will help
you quickly catch up
· Hill intervals are the key to an efficient ride –
and a faster finish
· Don’t ride on a daily basis, allow days in
between to recover
· Endurance rides of two or more hours at a
moderate effort level (twice a week) will build
· Practice riding on the road – preferably with
· Consider buying a stationary trainer to plan
timed workouts without traffic lights, rain,
wind – or cars
· The run typically has the biggest influence
on the end result – so it’s essential you nail it
· To build speed and endurance, run three
times a week – not every day
· Focus on your form to help you achieve the
best possible result, with the most efficient
· Practice looking ahead – 10 metres or so – as
you run to boost your posture
· Use the beat of a song at the pace you’re
planning to keep
· Remember to swing your arms to help set
Of course, there’s more to triathlon
training than the rigours of physical training,
although at the elite level, Ryan commits to
between two and three full-on sessions every
day, with a long slow run along the coast on
Nutrition also plays a key role in any tri
training regime, and Ryan says his low-carb
high-protein diet helps him with muscle
recovery after any hard core training session.
Ryan was recently appointed brand ambassador
for Atkins LIFT, a range of protein-packed
bars specifically created for active people on
Enter to win one of five Atkins LIFT
With 21 grams of protein in each bar,
they’re low-sugar, low-carb, and glutenfree,
and provide an instant hit of amino
acids in an easily digestible way.
“I find it tough to eat a heavy meal
after a race or workout, so a LIFT bar is
perfect to ward off hunger pangs, but
still give my body the protein it needs
for muscle restoration.” says Ryan.
“With up to three training sessions a
day, and a lifelong sweet tooth, Atkins
LIFT bars tick all the boxes. They keep
me energised, boost my protein intake
and satisfy my constant cravings for
something that tastes like a sweet treat
– but without the high-sugar, high-carb
To find out more about the range
(available in Woolworths supermarkets)
To enter, email your name, address and
contact details to email@example.com,
with ATKINS LIFT in the subject line. You
can also enter online at inspomag.co.nz
Entries close November 14 2017
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INSPO – FITNESS JOURNAL OCTOBER 2017
When it comes to successful athletes, overcoming adversity is
often part of the road to glory. Mitch Wilson has been a highly
motivated athlete for as far back as he can remember, and while
his road to success has been strewn with obstacles and challenges,
he continues striving to overcome them.
28 INSPO – FITNESS JOURNAL OCTOBER 2017
Eugene Bonthuys Media - ebmedia.shootproof.com
Sport has always been a huge part of
his life, since he started swimming
and athletics aged three.
"At school, rugby became my main sport.
I thrived whenever sports were involved. As
a child it was all I lived for. All I focused on
Mitch's life took a drastic turn in 2012
when he was diagnosed with a brain tumor,
throwing his sporting involvement into
"My eyesight was damaged extensively
and I was left legally blind. In 2013, I was
given the all clear, having beaten the cancerous
From 2012 to 2014, Mitchell admits that
he struggled adapting to his new life.
"Eventually I began to think about sports
again, as well as what I wanted to achieve.
My first thought was Paralympic and
World Champion. I inquired through Sport
Waikato to see what sports visually impaired
people could compete in and para-cycling
Mitch attended a Talent ID camp in New
Plymouth in 2015 and although he initially
missed out on making the Para-cycling NZ
development programme, he continued attending
events and showing his interest. His
perseverance paid off and mid-2015 he was
invited into the development programme.
In 2016, Para-cycling invited Mitch into
the Pathway to Podium programme led by
Daniella Cameron in the Waikato region.
Competing at national road and track
cycling events with his pilot was a 'good
learning curve' and the pair achieved some
solid results, getting personal best results
each time they competed.
Earlier this year, Mitchell paired up
with a new pilot (a former junior world
champion) and in their first event together
they rode a New Zealand record time in the
Individual pursuit and also gained gold in
the National's road race event.
INSPO Fitness Journal finds out more ...
Name: Mitchell Wilson
Current ranking: 2017, tandem individual
pursuit New Zealand record holder, and
fourth place at International Criterion,
Career path: I hope to be a dog trainer, and
also share my story with others.
Sporting goals: Winning at World Champs
and Paralympic Games. Breaking World and
• Training to build power, strength and
• Regional Championships in December,
• Nationals in February 2018.
• Trying to qualify for Worlds in 2018.
Greatest successes to date in the sport:
February 2017, New Zealand national
record time in the Individual pursuit (Para-
What motivates you: Striving to be the best.
Greatest challenge: Being able to produce
the power needed to reach the top level.
The team around you: Katie Schofield
(coach), Stu MacDonald (ParaCycling
NZ), Laura Thompson (ParaCycling NZ
development co-ordinator), Daniella
Cameron (P2P co-ordinator), Rod Corban
(HPSNZ sport psychologist), Christina
Jacklin (HPSNZ athlete life advisor), Bill
Smart (strength and conditioning coach).
Long term goals and what is required
to reach them: World and Paralympic
Champion in 1km Time Trial. World
Record in 1 km TT. To reach them requires
100% commitment and effort in training,
nutrition and all areas of life.
Your favourite local spots to train: On
the erg in my shed. At the Avantidrome
(Cambridge) on the track and in the gym.
Your advice to others wanting to have a go
at the sport: Do it!
Pathway to Podium
Pathway to Podium (P2P) is a partnership
between Sport New Zealand, High
Performance Sport New
Zealand, and targeted National Sporting
Organisations to ensure emerging athletes
are fully prepared to enter the demanding
high performance sport system.
P2P operates through a national network
of 14 Regional Talent Hubs. The hubs provide
opportunities for athletes from different
sports to come together, attend educational
workshops, and receive advice and
instruction in various athlete performance
support disciplines such as strength and
conditioning, nutrition, athlete life and
psychology. A hub coordinator works with
athletes, coaches, and National Sporting
Organisation staff to provide coordinated
support to best prepare athletes for high
performance and international competition.
Athletes are selected to the programme
by nomination from their National Sporting
Organisation. For Paralympics New
Zealand, nomination considerations include
performance progression, readiness for
international competition, and demonstrated
commitment to desirable high performance
The diagnosis of breast cancer can have a significant
impact on mental wellbeing – feeling distressed,
overwhelmed, anxious and confused are perfectly normal
and expected emotions to experience during this time.
For some, these feelings may lead to
continued low emotional state, depression
and anxiety. But it’s important to
remember that our minds are the best tools
we have to help our bodies.
Having a strong mental state can boost
spirits and enhance overall physical and
mental wellbeing; the mind is a healing tool.
So, try out the following health routines to
help you feel more in control of your emotions
and support your journey in mental
1. Get moving
Being physically active is one of the best
ways to boost energy, help maintain a
healthy weight and support positive health
and wellbeing. Research suggests that daily
exercise is safe during cancer treatment and
can help fight fatigue and anxiety whilst
boosting self-esteem - not to mention the
positive benefits on long-term health. Strive
to be as active as possible.
2. Eat nutritious, wholesome and
Focusing on eating well is a great way to support
positive mental and physical wellbeing.
The nutrient breakdown of different food
groups can really make a difference to how
we feel so nourish your body and your mind.
Fruit and vegetables are rich sources of antioxidants
and will help support your body to
stay strong and energised
Stay hydrated throughout the day by drinking
plenty of fluids. Aim for at least two litres
of water every day to feel and see the benefits
of an adequately hydrated body and mind.
4. Have a pre-bedtime routine
Feeling consistently fatigued can have a
significant impact on quality of life. Having
a regular bedtime routine has been shown
to promote a restful night’s sleep and help
you feel more mentally able to manage your
day-to-day life. Going to bed and waking up
around the same time every day, limiting
technology in the hours before bedtime and
enjoying some quiet time will all help you
wind down from the day.
5. Prioritise self-care and time to yourself
It’s easy to get bogged down with the daily
grind, chores and physical and emotional
demands of living; we’re all human. But it’s
important to prioritise self-care and put yourself
first sometimes. The way we feel about
ourselves has a huge impact on our mental
wellbeing, so whatever self-care means to you,
prioritise it and have some fun.
Learning to not sweat the small stuff may
be easier said than done, but the benefits on
your physical and mental health are definitely
worth it. Breathing deeply nourishes the
body by increasing the amount of oxygen to
the brain which helps calm us down. Listen
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30 INSPO – FITNESS JOURNAL OCTOBER 2017
to some soothing music, laugh at a viral
video or simply buy a pot plant for your
home; anything that encourages you to slow
your heart rate down and allow your brain to
7. Be mindful
Paying conscious attention to how we are
feeling, and acknowledging these experiences
without judgement can help reduce
stress and anxiety. The positive benefits
of mindfulness on health and wellbeing
are well documented and can be easily
incorporated into our daily lives. Try going
for a walk in nature and truly appreciate
the surroundings, engage your five senses,
keep a gratitude journal or simply be present.
Being mindful isn’t necessarily about
sitting and meditating, it’s about bringing
awareness to what you’re directly experiencing,
which can be pretty powerful for
the mental state.
8. Air your feelings
It can be hard to see through the mind fog
sometimes and that’s okay. You may find
relief in sharing the load, whether that’s
writing down your thoughts on paper or
talking with a trusted friend or family
member. Don’t feel embarrassed to reach
out to others; it’s amazing the relief we feel
from just being listened to. If you feel like
you would like some additional support,
seek out support groups in the community
or talk with your GP who can refer you
to a mental health professional. You can
also check out Women’s Wellness website
(womenswellness.co.nz), a support service
for women, by women.
Women’s Wellness is a free, Hamilton-based support service for
women, by women. If you're experiencing a difficult time in your life
because of trauma, anxiety, depression or other mental illness, we
can be alongside you as you journey towards wellness.
Depending on what you need, we provide holistic support for
up to six months. Our service is mobile and free. Wherever you're at,
we'll be with you there.
Women are usually referred to Women’s Wellness by a mental
health service or GP. You may also self-refer for short-term support
if you are 18 years or over and experiencing effects of trauma,
depression, anxiety, other mental illness or mental distress.
Please note we do not provide counselling services but we can
link you appropriately. Women's Wellness is a service operated within
Pathways Health Limited.
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INSPO – FITNESS JOURNAL OCTOBER 2017
PINK WALK 2017
Grab your friends and family, dress in your favourite pink
clothing and get walking and running to help raise funds and
awareness for the Waikato Breast Cancer Research Trust.
The Pink Walk, an annual event, is held
at Hamilton Lake/Innes Common and
this year takes place on Thursday 19 October.
Late registrations open from 4:30pm.
Set to go ahead regardless of the weather,
you can run, walk or team run to be part of
• Pink Walk (a 3.5km walk starting from
near the Yacht Club) ideal for those with
buggies, wheelchairs and young children
(starting at 5:45pm).
• Pink Challenge (a 5km fun run) team
event (with a minimum of three people
in a team for those not part of a running
club (starting at 6:15pm.)
• Runners Club Cup (5km fun run); a team
event with a minimum of three people in
a team for members of running clubs only
(starting at 6:15pm).
For more information visit pinkwalk.co.nz
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32 INSPO – FITNESS JOURNAL OCTOBER 2017
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The chance to win a two-night
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INSPO – FITNESS JOURNAL OCTOBER 2017
TO HELP DE-STRESS
We all know stress doesn't add anything positive to our
health and wellbeing, but sometimes when we are getting
ready for a life changing event, such as a new school, job,
or marriage, we can’t help but experience stress.
BY JOHN APPEL
Research shows that people who have
experienced a high number of major
life events over the course of a year
will be more likely to develop health problems.
A study in 2003 surveyed a group of
grooms-to-be and found that the common
stressors of the groom were financial constraints,
larger weddings, a fast approaching
wedding date and the perception of becoming
the bread winner.
In the past I have talked about breathing,
yoga, and exercise as ways to reduce stress.
This month I would like to introduce one of
the most common ways to reduce the harmful
effect of stress on the body; meditation.
Meditation goes back thousands of years
but only recently has our western society
embraced it and started to study it. As with
anything, meditation takes training and
According to the Harvard Medical School,
"Psychological stress has a devastating effect
on health. Research shows that people with
heart disease do worse over time if they don't
control stress, and stress seems to be associated
with a higher risk for cancer. Stress is
strongly associated with poorer memory and
more aches and pains. However, reducing
stress helps you sleep more restfully and
control high blood pressure."
"One of the easiest ways to reduce stress
is to simply focus your attention on your
breath. It's a form of "entry level" meditation
that anyone can do. You'll notice an immediate
sense of relaxation that could help
protect your health over time."
One of the most common reasons that
people don't jump into meditation the first
time they hear about it, is that they think that
their mind is too busy.
It can be refreshing to realise that all of
us have a busy mind. It is the nature of being
human that we have what is often termed a
"monkey mind". Thoughts come non-stop,
often so quickly that you can’t even catch
them, and they're not always the type of
thoughts that you really want to be having.
Having a quiet mind is not a precursor to
meditation. And it's not even the end result.
It's just that you can find some distance from
the thoughts and can even develop the ability
to choose which trains of thought you jump
on and which ones you let steam on by.
The practice of meditation is not really about
establishing inner stillness... The moments of
stillness are one of meditation's by-products,
not the practice itself.
- Erik Walker Wikstrom -
Meditation can have far-reaching benefits
but it is not for everyone. Different methods
of meditation are more suited to certain
people. Even for one person there are times
when one technique might serve you well,
and then life circumstances change and you
need to change how you meditate.
Ultimately meditation is not even a formal
practice that you "do", it is a way of being,
34 INSPO – FITNESS JOURNAL OCTOBER 2017
a way of experiencing life with non-judgemental
awareness of what's happening
right now. Just like life, it is ever-changing.
Meditation doesn't promise to make life free
of trouble, noise or hard work, but it opens
the possibility to be in the midst of all those
things and also be calm.
At Advance Wellness, we have started a
community meditation practice on Thursday
mornings for those wishing to learn how
to meditate. Each month we take a fresh
focus on a different technique or aspect of
Meditation is not really something that is
"taught" but people often find it easier to begin
with a formal practice by joining a group
of like-minded people. Likewise to sustain a
meditation practice it is helpful to support
In October, we'll be exploring meditation
on sound. Using sound such as music, the
ringing of a bell or your own voice is particularly
useful if you find it difficult to concentrate,
have a hard time sitting still and you
feel sensitive to loud noises and bright lights.
Having a pleasant sound to focus on helps
you to recenter by relaxing your system.
In November, we'll be delving into movement
meditation. Bringing awareness and
mindfulness to movement such as walking
and stretching is a powerful way of getting
in touch with yourself and connecting your
mind with your body. How often do you go
through the day without thinking about the
fact that you are siting or walking? How often
do you punch out a set of exercises with your
mind on something else altogether? You
might have even done an injury in a moment
when you let your mind wander away from
what you're actually doing. When you bring
mindfulness to the movement that you're
engaged in it opens the possibility to understand
yourself better and perhaps see things
from a different perspective.
All of you are perfect just as you are... and
there is still room for improvement!.
- Shunryu Suzuki -
Every Thursday we open at 7am and set
aside 45 minutes for the practice of meditation,
which includes a warm up to prepare
your body for sitting or lying still for the
meditation period, the meditation practice
and time for discussion afterwards. These
sessions are open to all by donation only,
there is no formal charge.
As we come into spring, Christmas is
right around the corner and we all know
Meditation is not really
something that is
"taught" but people
often find it easier to
begin with a formal
practice by joining a
group of like-minded
people. Likewise to
sustain a meditation
practice it is helpful to
support each other.
how this can be the busiest, craziest and
most stressful time of year. Hopefully we
will see you on Thursday mornings as we all
learn to become calm amongst the storm
Until next month, keep well.
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 OCTOBER 2017
Kiwi winter Olympian Janina Kuzma
is leading New Zealand’s first allfemale
climb and ski of all four of New
Zealand’s skiable volcanoes.
The New Zealand number one female
halfpipe and big mountain skier, is
climbing Mt Taranaki, Mt Tongariro,
Mt Ngauruhoe and Mt Ruapehu, with
Australian Winter Olympian Anna Segal and
Swedish Freeride World Tour skier Evelina
Nilsson this week, capturing their adventure
for a new film for The North Face, 4
4 Volcanoes will recount the expedition,
telling the story of female adventurers
conquering new challenges. The film will
eventually be screened at mountain film
festivals across the globe.
Wanaka-based Janina came up with the
idea to ascend and ski the volcanoes because
it was a project entirely different to any
other adventure she's been on.
"I wanted to do a story on how different
the North Island is to the South Island," she
explains. "We have the amazing Southern
Alps in New Zealand but we also have skiable
active volcanoes on the North Island. In
addition to all the climbing we will be doing,
I wanted to showcase the local ski clubs like
Manganui Ski Area and Tukino Ski Field -
these ski areas represent the quintessential
Kiwi ski experience.
"What's also important to me is to tell a
story that's empowering for other women
to challenge themselves, and to inspire the
female adventurer," she adds.
"All going to plan, we would be the first
all-female ski group to climb and ski all
four volcanoes in NZ, and to capture a story
36 INSPO – FITNESS JOURNAL OCTOBER 2017
Hamilton skier Matt Sweet
continues his hot form
on the slopes, impressing
at the recent North Face
Frontier Freeride event in
Competing for the first time in the seniors
division, the 19-year-old more
than held his own at the prestigious
four-star event; one of the leading events in
the world of Freeride.
With more than 30 male skiers from
around the world competing, Matt finished
in the top three, helping cement the Kiwi
team’s domination in the men’s ski category
and make it an all New Zealand podium
finish, for a final tally of seven medals,
including three golds.
The New Zealand men’s skiers made
a statement to the world on their home
mountain, with Hank Bilous taking top spot
followed by Sam Lee (2016 champion) in
second place and Matt in third.
After progressing through the junior
ranks, the victory was twice as sweet for
Matt, who admitted that “it’s so good knowing
that the Kiwi boys can hang with the
rest of the world” and impressing in what
was his first step up to senior level, as well
as his first four-star event.
Kiwis also featured on the podium in
the snowboard categories with Roland Morley-Brown
(NZL) and Maria Kuzma (NZL)
taking gold in the men’s and women’s
Matt is now looking ahead to a trip to
Europe to compete in some more Freeride
Qualifier events, chasing a spot on the prestigious
Freeride World Tour. This year he
has also been named on the New Zealand
Freeride Team with Snowsports NZ.
FIND YOUR ZEN
Friends and yoga instructors Renee Page
and Jaimie Bowers-Anstis are helping
slow the pace of life in Te Awamutu.
The pair’s yoga company, Zen Yoga
Collective, is designed to support health and
wellbeing, through its range of affordable
classes - and incorporating essential oils also.
The co-owners (and busy mums) say yoga
has improved their own physical and mental
wellbeing, and despite their busy lifestyles -
yoga allows them to slow down and find their
“We want to offer the same opportunity to
the Te Awamutu community,” says Jaimie.
“We can lose ourselves in the business of
work and family. It’s so important to nurture
and love ourselves first, then we can best look
With the Zen Yoga classes including the
use of essential oils, Renee’s expertise in this
area is a huge asset as owner of essential oil
company Spade to Spoon.
“Essential oils enhance the emotional
support and therapy that yoga provides,” says
Renee. “Much like yoga, the use of essential
oils aims to support the wellbeing of the
body, mind and soul.”
As well as targeting busy professionals
and parents, Zen Yoga also offers classes for
children and teenagers.
“All our classes are suitable for beginners
and we’re really community focused with our
timetable reflecting this,” says Renee.
The range of classes include aroma yoga,
aroma yin, vinyasa flow, open self-practice
With three qualified yoga teachers;
Renee, Jaimie and Di Johnson (who practices
shiatsu), the timetable offers classes to suit
different preferences; ‘enabling everybody to
practice the beautiful flow of yoga in a safe
and non-judgemental environment’.
“Our studio is also a place to relax and
unwind — you are welcome to linger for a
cup of tea after your class finishes.”
Classes are $14 or a 20-session card is
$200 ($10 per class). Yoga mats are provided
or you are welcome to bring your own.
Zen Yoga Collective
60 Vaile Street, Te awamutu
Jaimie 022 041 7810
Renee 021 02783282
INSPO – FITNESS JOURNAL OCTOBER 2017
Kellee Henton is no stranger
to pushing through mental
and physical barriers - and
she’s helping other women do
The active athlete thrives on challenge,
and while she has completed everything
from marathons and crossfit to
becoming a qualified personal trainer, one of
her greatest achievements (and challenges) is
her range of boutique women’s activewear,
designed to help women feel comfortable
and happy in their own skin (and in workout
"It breaks my heart to hear women say
they 'hate' their bodies, or are 'disgusted' in
what they see looking back at themselves in
the mirror,” says Kellee.
“Like many other women, I personally
understand what it's like to be unhappy and
insecure with my body, and I was sick of not
being able to find activewear with the flexibility
to hug my curvy shape, the durability
to train hard, and heck, something comfy to
lounge around on a Sunday afternoon!”
Called The Kellee Collective, her range of
boutique activewear is designed for women
of all sizes.
“I’d love to play even a small role in women
looking at themselves more positively and
treating themselves a little more kindly.”
“We’re all about empowerment and
women supporting each other,” she says. “This
is so important in this day and age, as the
fitness industry can be very judgemental and
daunting. We aim to provide an environment
where women feel comfortable and supported
on their health and fitness journeys, inside
and outside of the gym.
“We say no to being defined by our body
shape and yes to providing activewear that
is flattering for any size - small, large, curvy,
slim, and anywhere in between.”
INSPO Fitness Journal finds out more..
Your background: I grew up on a farm
in Gordonton and went to Sacred Heart
Girls College in Hamilton. I was involved
in anything and everything sport-wise
growing up (I come from a family with
a big background in rowing, MotoX and
swimming). Netball, basketball, rowing,
MotoX, swimming, and touch rugby were
some of the sports I played through high
school and university.
How and why your business came about:
I've been a personal trainer for three years
and while I absolutely love it and wouldn't
do anything else, I needed a new challenge,
and a new asset to my business. The reason
I work in the fitness industry is to help
others be better versions of themselves, so I
thought why not offer an active wear brand
that promotes the same idea. As well as the
actual clothing and active wear brand, I
wanted to create a community where women
feel comfortable and flattered. Empowering
women, that's what we're all about.
What was the greatest challenge: The greatest
challenge has been self doubt. I've come up
against some big challenges, both business
and personal, where it would have been a
heck of a lot easier to throw it all in. It's really
easy to let negativity take over, and compare
yourself to others or what others are doing.
I'm lucky to have a great support system who
keep me grounded and constantly remind me
that no matter how big or small, I am making
a positive difference to others lives, and that's
what keeps me going.
What are your most proud of: I am proud of
my brand, and what we stand for. I still have a
lot of work to do, and things I want to achieve
Serving Waikato for 30 Years!
For all your racket needs – Werder
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Three great locations
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all the accessory items.
In store OR online www.werderrackets.co.nz
If we don’t stock it - it’s not worth stocking!
School - club - competition players ALL covered.
38 INSPO – FITNESS JOURNAL OCTOBER 2017
with The Kellee Collective, but I'm proud of
how far we've come and excited to see how far
we can go in the future.
Why are you so passionate about it: I've seen
and experienced first hand what insecurities
can do to women and it's heartbreaking. I see
a lot of mental illness and eating disorders
come about from the external pressures
of having to look a 'certain' way which is
portrayed massively by social media and the
I studied for years to gain a BSc Chemistry
and originally set out to be a chemist, but it
wasn't as fulfilling as I thought it would be.
That's when I fell in love with helping people
through health and fitness. I think what
people neglect to realise is that your health
isn't just physical, it's mental as well, and until
you realise that, you'll never be as healthy or
as happy as you can be. I have set out to create
an outlet, through The Kellee Collective
Enter to win your own slice of The Kellee
Collective, with an awesome prize pack
consisting of a pair of Kellee Collective
Never Let Me Go Shapewear Tights, a
Never Hold Me Back Singlet and a KC
gym towel. The full range can be viewed
(personal training and activewear), where
women can overcome their limitations and
negativities, in a community where women
want to see other women succeed.
Your top tips for women buying exercise
gear: Dress for your body shape. As women,
we are all different shapes/sizes/heights so
finding activewear that is flattering for your
body shape will not only leave you feeling
confident, but comfortable as well. Don't
compare yourself to fitness models with
different body shapes or allow yourself to
think that you need to look a certain way to
wear activewear. It's all about finding what you
feel comfortable and confident in.
How do you relax: I'm an active relaxer, I
enjoying being social, and spending time with
friends and family. However, I do love a good
sunday morning sleep in.
Your fave activities: I love getting outside,
to the beach, hiking in the bush, travelling,
anything that's active and adventurous, I'm
Something you’d love to try: Skydiving, I'd
probably have a panic attack in the plane lol
but overcoming fears is a bucket list must do.
What were you doing before The Kellee
Collective: I was studying, first a science
degree, then my PT certificates. Since then
I've been working as a PT at Flex Fitness for
the last three years.
To enter, email your name, size and
contact details to firstname.lastname@example.org
with KELLEE COLLECTIVE in the subject
line, or enter online at inspomag.co.nz
Entries close November 15 2017
INSPO – FITNESS JOURNAL OCTOBER 2017
THE ART OF
Do you have digestive problems? If you have
symptoms such as acid reflux, gas, bloating, leaky
gut, irritable bowel syndrome (IBS), diarrhoea or
constipation, then digestive enzymes may help.
BY MONICA VAN DE WEERD
Digestive enzymes can take stress off of
the stomach, pancreas, liver, gallbladder
and small intestine by helping
break down difficult-to-digest proteins,
starches and fats.
Digestive enzymes act as catalysts in
speeding up specific, life-preserving chemical
reactions in the body. Essentially, they help
break down larger molecules into more easily
absorbed particles that the body can use to
There are many nutrients available that
can help with these symptoms. I would recommend
starting with as natural and simple a
support as possible.
Certain fruits have natural enzymes and
are a good way to support your body’s digestive
process when these symptoms occur.
These often come in an easy chewable form
and taste great.
With a combination of enzymes derived
from 100% natural ingredients (including
fruit such as papaya, nutrients like bromelain
and papain as well as peppermint oil), these
products support the digestion of food and
support intestinal comfort after meals.
How does natural health work with
digestion? How do we know which herbs to
- Peppermint (Mentha piperita) helps soothe
digestive problems including bloating, gas
and queasiness. Peppermint essential oil
gives a cooling sensation and has a calming
effect on the body, which can relieve sore
muscles when used topically. It also has
antimicrobial properties so it can help
freshen bad breath and soothe digestive
- Bromelain is an enzyme found in pineapple
juice and in the pineapple stem.
Bromelain is used for reducing swelling
(inflammation), especially of the nose
and sinuses, after surgery or injury. This
is why you will find bromelain in not just
digestive supports but also in sinus support
combinations. With inflammation being a
large disease factor in many of our lives –
foods and nutrients that support the body
to lessen inflammation are very important.
- Papain is an enzyme found in papaya.
Papain breaks down the peptide bonds
between amino acids that form proteins,
These are a few of the fruit based digestion
supports. There are also animal sourced
(such as ox bile), and plant sourced (such as
probiotics and prebiotics). These are commonly
combined with fruit or animal sourced
The combination best suited to you will depend
on you symptoms and life choices (food
allergies/choices and vegan/vegetarianism).
What benefits could be achieved?
- Enzymes assist the body in breaking down
difficult to digest protein and gluten.
- Support acid reflux and bowel irritations.
- Support nutritional absorption.
There are many choices of digestive enzymes
on the market. Which form – tablet,
powder, etc and combination of nutrients
you choose, depend on the symptoms you
This is why it is important to get specialised
advice and always take as directed (and if
symptoms persist see your health specialist).
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.
40 INSPO – FITNESS JOURNAL OCTOBER 2017
It can be tough for those who are active to
watch family and friends who are suffering
from the ill effects of inactivity. Approximately
33% of deaths annually are due to heart disease.
This article has some easy information for those
wanting to get someone active.
Cardiovascular disease (including heart,
stroke and blood vessel disease) is still
the leading cause of death in New Zealand,
accounting for 33% of deaths annually.
Every 90 minutes a New Zealander dies
from heart disease, with 172,000 New Zealanders
currently living with heart disease and
are limited by it impacts.
To onlookers it can seem straightforward
to make changes with the threat of disease
or early death, but for many of the New
Zealanders who are inactive or at risk of
heart disease due to insufficient exercise, or
unhealthy food choices, making the change
to a healthier lifestyle can often be in the too
The statistics are alarming but are often
not enough of a reason for an individual to
take the first step to change habits, even if
health issues are starting to arise.
That’s where friends and family come
The NZ Register of Exercise
Professionals (REPs) is an independent
not for profit quality mark of exercise
professionals and facilities. Using REPs
Registered Exercise Professionals is the
“warrant of fitness check” that exercise
professionals and facilities meet New
Zealand and internationally benchmarked
standards to deliver safe exercise advice
in by offering support and encouragement
for someone who needs motivation to make
changes; changes that may save their life.
A good place to start is with getting active,
as being physically active can reduce the risk
of getting heart disease by 50%. There are
also important extra benefits through eating
a healthy diet and not smoking. The benefits
are not just for those wanting to prevent heart
disease, as exercise can also lower blood pressure,
and assist with reducing weight, which
are both risk factors for heart disease.
A good way to support someone to
get moving is by offering the support and
encouragement they need. This could be offering
to exercise with them, educating them
about how easy it can be, and that they are
able to work at their own pace.
Exercising with them could be something
as simple as a walk or a stretching session
to begin, or you could offer to take them
along to your gym. Positivity works better at
motivating people, so focus on achievements
rather than stumbles.
Encourage them to talk to or get information
from someone who can give them
good advice, either from a reputable online
resource, or from a qualified expert. The first
visit with an expert need not involved any
actual exercise. Many exercise professionals
will offer an introductory meeting to find out
how it all works.
While images of fit looking people doing
great things can be motivational for regular
exercisers, for someone new these same
Where to access useful
resources for someone
new to exercise:
- REPs registered exercise
professionals have access to a range
of Tell Me More brochures packed full
of information for New Zealanders
starting exercise suitable for those
new to exercise.
- The Heart Foundation of NZ is a
great resource for heart friendly
- Contact details for further
information about the exercise
industry: NZ Register of Exercise
Professionals, registrar Stephen
Gacsal, 0800 55 44 99,
images can be quite intimidating. The reality
is that while the media promotes unrealistic
body types, a look around a gym or exercise
facility these days shows just how diverse
exercisers are, when it comes to age, size,
fitness levels and health status.
It’s worth knowing that every minute of
exercise counts, with benefits increasing with
The general recommendation is that 30
minutes a day, most days is enough to have
a significant health impact. And more good
news, the 30 minutes does not need to be
completed in one session.
INSPO – FITNESS JOURNAL OCTOBER 2017
BUILD A LOVE
- with your body
If you haven’t been looking after yourself, then an
upcoming wedding tends to bring much needed
motivation to turn over a new health leaf.
BY DANIELLE ROBERTS
However, many brides can go about it
the wrong way; creating more stress in
their lives, when a wedding is considered
to be one of the happiest milestones in a
Rather than going on a crash diet a few
months out from your wedding, allow yourself
time to build a love relationship with your
Diets create a restrictive relationship. The
word diet literally has the word “die” in it. To
be restricted is not a natural state of being
for us physically, mentally, emotionally and
spiritually. When we don’t feel comfortable
with the way we look, we often see ourselves
through the eyes of disgust and judgement.
Diets tend to fuel the fire of self-judgement,
rather than starting from the basis
of learning to love and nourish ourselves
through wellbeing – mental and physical.
Many people are starting to realise it’s not just
about focusing on the physical to create the
health and image we desire; it is about changing
the way we think, the way we feel and the
way we “be” in our lives and towards ourselves
that brings us our results. Below are starting
points to help start your transformation in a
loving and sustainable way.
Connect deeper with self. Gain a deeper
self-awareness and create a stronger spiritual
foundation to blossom from. The spiritual
aspect of our being is fluid and expansive;
to nourish ourselves spiritually is the basis
of how we can continually grow into greater
true health and happiness. This topic is
huge, so start with some basic ground work
on self-love and self-awareness. We are never
taught to love self as we grow up, so we can get
consumed by external influences as to how we
should be or look. Many people (women in
particular- because of our nurturing qualities)
often give a lot to others without giving back
to themselves. This creates a massive energy
imbalance. The physical effects can be fatigue,
moodiness, depression, anxiety, lack of
self-acceptance etc. Sometimes we give away
our energy unnecessarily, creating draining
relationships between people and situations.
When you start to become more self-aware of
what you are giving your energy away to, or
how you are neglecting yourself by not giving
back to self, you receive greater clarity on how
these things effect you mentally, emotionally
and physically. These effects are often stressful
and can affect your body in the way of weight
gain, as hormones become imbalanced with
greater emotional imbalances. Furthermore,
most of these relationships and scenarios
drain our energy so much that we start to
dislike ourselves; therefore, fuelling the fire
of lack of self-acceptance and judgement
even more. Some practical ways of building
self-love and self-awareness are to take note of
how you react and what you react to throughout
your day. Discover what you are learning
about yourself, take time to stand in front of
the mirror in gratitude for your body, look
yourself in the eyes and tell yourself you love
you, and you are enough.
A paradigm shift in your relationship with self,
your body and your food. There is so much
confusion as to what way is the right way to
eat - and the studies are always changing.
This confusion creates fear and frustration;
emotions which are stressful and unhealthy.
Whole, nourishing, natural foods in moderation
benefit your body. It’s often not the food
that is the issue, it’s the constant societal influences
and emotional ties to certain foods that
affect us (ie whole eggs are bad, fruit contains
too much sugar, etc). Both eggs and fruit have
great nutritional benefits for our physiology
and biochemistry, it’s the fear attached to
those foods which create emotional imbalances.
These then lead to physical imbalances as
people omit important nutrients from their
everyday nutrition. Everyone is different.
There is no one diet which succeeds. It’s time
for a massive paradigm shift with the way that
we look at our health and nutrition.
Often those who try “one more diet plan”
to create their perfect body have had many
“perceived failures” in the past. They carry
that mindset through whenever they make
another attempt at changing their eating and
lifestyle habits. Fear of failure comes from
DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy
and knowledgeable relationship with food. Her business Fuel Nutrition allows her to
share her passion for nutrition and healthy living. Danielle is a freelance nutritionist
and works with a number of Hamilton gyms. To make a booking, please contact
Danielle at www. fuelnutrition.co.nz
42 INSPO – FITNESS JOURNAL OCTOBER 2017
when we focus our energy too much into the
future, and the expectations we place on ourselves.
Thus, we spend less time in the present,
usually resulting in less focus on appreciation,
gratitude, acceptance and love for self. Once
you accept yourself, be patient with yourself
and love yourself, you will better be able to
feel what is best for your body. This does not
mean you become complacent and do not
take guided action to create the healthy body
you desire. You will have greater empowerment
and strength to nourish your body in
a balance that is right for you. Rather than
fighting against the body with restriction, fear
and frustration, allow yourself to partner up
with your body, learning to listen to it through
becoming self-aware and self-loving. Here are
some phrases you can practice to help you be
more trusting and work better with your body:
“I am releasing what my body doesn’t
need”. “I allow my body to guide me to optimal
health”. “I am respectful towards my body
and proud of looking after my body”
Understand your emotional triggers, self
– nourish rather than comfort eat. Your
emotional reactions will be a reflection of
your thought systems, which are a result of
your level of self-awareness and self-love.
Emotional eating comes from the need for
deeper comfort or nourishment that you
are not receiving from yourself. No external
object or person can give you this deep
spiritual and emotional need. It needs to come
from you. This same way of being applies to
those who need to reduce their portion sizes
through letting go of excess weight by simply
understanding that you are consuming more
food than your body needs. When you come
from this angle you are able to eat nourishing
foods until you are satisfied, without the need
to forcefully restrict yourself. This is because
the deeper comfort and nourishment you
were seeking from food will be coming from
a deeper love for self, and a natural joy and
purpose for life. Emotional health is extremely
important when desiring to change the
physical body, as all emotions directly impact
the health of our physical body.
This creates stress on the cells and hormones,
meaning the body will desire to store
more fat cells, in order to protect you as a
Learn to nourish with good foods and make
Most of us know what it means to eat
“healthy” yet the follow through is the hardest
part. As you can see from above, a lot of the
ability to follow through with diet comes
from all the spiritual, mental and emotional
groundwork you do. To nourish the body
through healthy nutrient dense foods is to top
up the physical cells with nutrients, keeping a
balance of healthy cell integrity. It also means
that anti-oxidant levels are higher, reducing
inflammation in the body. This will also help
the body release the fat cells that are in excess
from the body thinking you need “protection”
from stresses (mental, emotional and physical).
With your portions, start at the lower
end and then monitor how satisfied you are
feeling. Eating nutrient dense foods usually
means you will feel satisfied quicker.
The Float Room
Level 1, 48 Empire St
rejuvenate your mind, body and soul
Floatation therapy involves lying in water, set at 35.5.c
and super saturated with Epson salts, creating the ultimate
environment for healing and relaxation.
While floating, external stimuli is reduced, releasing your senses from all distractions and
allowing for deep mental relaxation. It helps with your bodies hormonal and metabolic
balance, and is an ideal environment for injury recovery as well as providing relief from
muscular pain and tension.
The benefits of floating have an accumulative effect and can last for
several days past your float therapy session.
• Pain management
• Weightless rest during
• Stress and anxiety relief
• Mental clarity and creativity
• Enhanced athletic
• Insomnia relief
• Recovery from fatigue and
• Recovery from injury
• Insomnia relief
• Detoxifying the body
• Lowers blood pressure and
The more often
you float, the
longer lasting the
effects will be.
Wed & Thurs 11am - 7pm
Fri 8am - 4pm
Sat 9am - 1pm
Single casual float $95
Introductory 3 floats $215
$69 for 1 float per month
T & C’s apply
INSPO – FITNESS JOURNAL OCTOBER 2017
I absolutely love and adore spring time,
with cherry blossoms and magnolia’s
blooming. It’s a time to feel alive and to
relish in new beginnings and fresh starts.
BY KRISTINA DRILLER
Spring cleaning the house brings a feeling
of satisfaction; brushing away cobwebs,
airing out beds and giving the house a
thorough clean after the long winter months.
The longer days bring more daylight to enjoy
outside in the garden, walking with friends or
playing social sport. October is an ideal time
to think about ways to freshen the body and
mind, not just spring clean your home.
If you tend to experience symptoms of
Seasonal Affective Disorder (SAD), then your
symptoms generally begin to fade as the
weather improves, and dawn is earlier in the
day and sunset later in the evening. Adjusting
to the change in time from daylight savings
can take some getting used too. Allow yourself
a little extra time in the mornings to fully
wake up. After all, your body needs a chance
to get used to the sudden change in the lack of
light in the mornings.
With the change in time and losing an
hour of sleep, it can take some time for your
body to adjust. It’s helpful to give yourself
some grace as you adapt to the change in
morning and afternoon routines and change
in light. Make the most of the evenings by going
for a walk or being outside and allow your
body a chance to unwind with natural light as
the sun goes down.
Adjusting to the time difference from
daylight savings can be made easier by ensuring
you are getting enough sleep. Aiming
for eight hours of sleep each night, incorporating
healthy sleep hygiene such as block
out curtains and a quiet space are helpful in
maintaining adequate rest to better handle the
change in time.
Now is the time to improve your exposure
to sunshine on your skin by stripping off that
extra jersey and popping on some shorts. To
make the most of boosting Vitamin D levels,
the New Zealand Ministry of Health recommends
(between September and April) to
avoid exposure to the sun between 10am and
4pm. However, it is recommended to try to
get your skin exposed to direct sunlight for the
production of Vitamin D in the early morning
or late afternoon. Remember you should
never get sunburnt, and use appropriate sun
protection during the hours of 10am to 4pm.
Adult deficiency in Vitamin D can affect
bone health and contribute to osteopenia and
osteoporosis, leading to an increased risk of
bone fracture. Children deficient in Vitamin D
can develop rickets, which affects the development
of bones and contributes to bowed legs,
so ensuring children are active and playing in
the sunshine at suitable times of the day will
assist with their healthy growth and development.
Hopefully you’ve been ticking away over
the winter months at your exercise and
physical activity goals. Spring is a great time to
enjoy some hikes up local mountains such as
Te Aroha, Karioi or Maungatautari, although it
can be a bit of hit and miss with the weather at
this time of year.
If you are in Hamilton there are beautiful
trails along the river. The Hakarimatas offer a
short, high intensity climb for those up for it,
or Waikato River Trails hidden away out past
Karapiro are tranquil and secluded if you want
to get away from the crowds.
If you’ve been doing a regular exercise programme
at home or in the gym, this is a great
time to add variety and keep your interest up
by having your programme refreshed. Book in
with an exercise professional and discuss your
goals leading up to Christmas and the New
Year. Prioritise what you want to work on and
make sure you get your technique evaluated
on exercises you have already been doing that
you’re not sure about.
I also recommend to take time out for
yourself and do something which refreshes
your mind. Catching up with a friend, climbing
that mountain on a sunny day or investing
in a float at one of the many float facilities
popping up in the Waikato.
Grab your journal and write down things
you are grateful for, making daily small steps
toward a more positive mindset and a fresh
start for your mind.
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.
44 INSPO – FITNESS JOURNAL OCTOBER 2017
Celebrate National Nut Day
(Sunday October 22) and
join the movement which is
encouraging Kiwis to start
a handful habit, by eating a
handful (30g) of nuts daily, no
matter what type of diet they
Nuts are perfectly snackable for so
many dietary lifestyles – from gluten-free
to weight loss diets, paleo
to vegan and everything in between. Just a
handful (30g) a day delivers an incredible
10 Reasons to Go Nuts This National Nut Day
1. Plant Protein Power
Vegetarians and vegans can embrace the
protein power of nuts – one of the best
sources of plant protein around. Peanuts are
26% protein, almonds are 21% and cashews
are 18% protein.
2. Stay Fuller for Longer
Nuts are great for satisfying hunger and
reducing your appetite due to the protein,
fibre and good fats, making them the perfect
antidote to a mid-morning or 3pm slump to
take you through to your next meal.
3. Great for Your Weight
Nut eaters are more likely to weigh less. Despite
nuts being high in fat, the fibre in nuts
stops the body from absorbing about 20% of
the fat in nuts, so eating a handful of nuts
(30g) daily doesn’t increase weight. Eating
nuts boosts metabolic rates by 5-10% so you
burn more energy too.
4. Wheat and Gluten-free
Free from gluten, nuts are a great option
for those with Coeliac disease or needing to
restrict gluten or wheat intake. Some nuts
like almonds can also be ground into a meal
which is handy for gluten-free baking.
5. Low Carb and Low GI
Most nuts are naturally low in carbohydrate
and contain very little sugar – great for any
carb or sugar reducing diets. They also can
help keep blood sugars stable, so having
nuts with meals can be good for people with
diabetes or at risk of diabetes.
Nuts might just be the key to staying young.
With antioxidants, phytochemicals and
anti-inflammatory properties, nuts could
help protect against ageing and age-related
7. Hearty By The Handful
Not only are nuts a hearty snack, a handful
of nuts (30g) each day reduces your risk of
8. Good for the Gut
Nuts are thought to be prebiotic which supports
the gut microbiome. Most nuts can also
be enjoyed by those who are prescribed a low
FODMAP diet for certain gut conditions.
9. Recommended Worldwide
The World Health Organisation, Ministry of
Health, NZ Heart Foundation and NZ Nutrition
Foundation all recommend nuts as part
of a healthy diet.
10. Nuts Are All Good!
Choosing a variety of nuts takes advantage
of the specific nutritional benefits of each
individual nut, which is why Mother Earth
and Alison’s Pantry offer the choice of a
complete range of fresh and delicious nuts
and nut mixes. And perhaps the best reason
of all to go nuts for National Nut Day on
October 22 - did we mention they also taste
National Nut Day is back!
With the nuttiest day of the year nearly
upon us, there’s never been a better
time to start a healthy new habit.
It’s National Nut Day on Sunday
October 22 – a day for New Zealand to
celebrate one of our favourite foods
and appreciate the nutritious, delicious
and versatile whole food that nuts are.
To celebrate, we have two Mother Earth
and Alison’s Pantry prize packs full of
delicious nuts to give away. To enter,
email your name, address and contact
details to email@example.com, with
NUT DAY in the subject line. You can
also enter online at inspomag.co.nz
Entries close November 15 2017.
INSPO – FITNESS JOURNAL OCTOBER 2017
Fight your exercise fatigue
One of the hindrances to athlete performance
is fatigue caused by over-heating (especially
in warmer climates).
BY RUSSELL BEST
As a runner myself, I’m more than familiar
with the feeling of over-heating,
and like most runners, have felt the
burn of fatigue it can bring on.
Keeping cool by drinking water or electrolytes
is the standard method athletes use to
try and reduce or delay over-heating. And it’s
effective up to a point.
If we can find a way for athletes to feel cooler
before or during exercise for longer, they’re
likely to be able to perform better because it
will take them longer to feel fatigued.
Something I came across several years ago
was early research into the use of menthol as
a cooling agent for athletes. This sparked my
interest and has led me to undertaking my
PhD research into how menthol could be used
to enhance athlete performance by affecting
the way athletes perceive heat.
What is menthol? Menthol is the natural oil
and alcohol found in mint. You’ll find menthol
in a range of products such as throat lozenges,
mouth wash and peppermint tea
The theory behind the use of menthol is
that by taking it orally, an athlete feels like
they can breathe easier, and feels cooler; and is
therefore able to increase their output. (Output
increase can be measured by running faster,
cycling further, or hitting harder, etc).
So far, the research shows that most athletes
(up to, but not including elite athletes) report
that exercise feels easier, that they are able
to go faster and further, and are able to stay
cooler for longer when taking menthol (we’ve
tested it with lozenges and liquid format).
This is where the research got interesting:
menthol use seems to have a neural rather
than a physiological effect. So although
athletes feel like the menthol is cooling them,
actually when we measured the results, it’s not.
Here’s what’s really going on: the use of
menthol sends a signal to nerve endings that
you’re being cooled. This creates a mismatch
between actual temperature and perceived
temperature, meaning that athletes feel like
the menthol is cooling them, and therefore
push themselves further and as a result their
You might think this means that menthol
is a placebo, but it’s more complicated than
that, because it’s something we can actually
The next stage of research we’re working
on is trying to determine that if people know
the menthol is causing a neural (rather than
physiological) response, they still have an
increase in output.
What we also think is that menthol use
may be less effective on elite athletes because
they are trained to deal with the heat. Whereas
if someone is not physically fit, menthol use
could be more useful, because they feel hotter
faster, and find exercise more challenging than
someone who is an elite athlete.
In our biokinetic clinic at Wintec we’re
thinking about how we can apply these
learnings to help people who have just given
up smoking to start and stick with an exercise
plan. We’ll keep you posted on our findings.
In the meantime, why not give it a go yourself?
Try drinking some peppermint cordial
or sucking on a menthol lozenge before and/
or during your workout and see if you notice a
difference in your output, and then compare it
on another day without.
RUSSELL BEST is an Academic Staff Member at the Centre for Sport Science and
Human Performance at Wintec, and Nutritionist at the Waikato Human Performance
Hub. Russell is a PhD candidate and has worked as a nutritionist and lecturer in the
UK and New Zealand.
Health Stores and Clinics
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
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
46 INSPO – FITNESS JOURNAL OCTOBER 2017
Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
Hunter and Murray
CHEERS TO OUR CHAMPS
OAR-SOME SUCCESS AT WORLD ROWING CHAMPIONSHIPS
Kiwi rowers displayed their indisputable strength on the water at the recent World
Rowing Championships, in USA, with the New Zealand Elite Rowing team taking out
three gold, two silver and two bronze medals. New Zealand claimed both double
sculls world titles with Brooke Donoghue and Olivia Loe winning the women’s
event, and John Storey and Chris Harris taking gold in the men’s, as well as the
women’s eight winning bronze. Brooke Donoghue and Olivia Loe scored their first
world championship title with their outstanding win in the women’s double sculls.
John Storey and Chris Harris won their gold in a tight men’s double sculls final, after
leading from the gun before facing a tough challenge from the rest of the field in a
gripping race. Grace Prendergast and Kerri Gowler took gold in the women’s pair,
while lightweight double scullers Zoe McBride and Jackie Kiddle claimed silver and
the men’s pair of Tom Murray and Jamie Hunter secured bronze. The women’s eight
of Emma Dyke, Lucy Spoors, Rebecca Scown, Kelsi Walters, Kelsey Bevan, Georgia
Perry, Ashlee Rowe, Ruby Tew and cox Sam Bosworth claimed a bronze medal in
a nail biting final. Matt Dunham won New Zealand’s first medal of the 2017 World
Rowing Championships with a stunning second place finish in the lightweight men’s
single sculls final. The 2017 World Rowing Championships marks the end of the
season for the New Zealand Elite Rowing Team with crews now taking some time
off before trials and summer squad resumes later in the year.
Harris Storey - Gold
Dunham - Silver Medal
Photos by STEVE MCARTHUR/ROWING NZ
Kiddle and McBride
Loe Donoghue - Gold Medal
INSPO – FITNESS JOURNAL OCTOBER 2017
Gowler and Prendergast - Gold
Murray and Hunter - Bronze Medal
Hamilton swimmer Sarah Wilson has aced it for the New
Zealand Swim Team. The young Ace Swimming Club
member was recently selected to represent New Zealand and
competed at the Aussie State Team Championship at the
Australian Institute of Sport in Canberra.
The meet takes seven states from around
Australia, with the inclusion of New
Zealand to fill the eighth spot. This is
the third year New Zealand has been invited
The programme had a full range of distances
and strokes over the short course lap
Recently appointed Ace Swimming Club
director of coaching, Paul Dowey said “It is a
great experience for Sarah. At the age of 13
she has bright future ahead.”
Despite the importance of the event, Sarah
conquered her nerves and posted three out of
four personal bests; racing the 200m IM, 50m,
100m and 200m breaststroke.
Her best saw her earn an almost four second
improvement in the 200m IM, dropping
her time to 2:27.06, and she placed twelfth in
The recent news of an upgrade to the Te
Rapa Waterworld pool has encouraged the
club to be forward thinking in their planning.
“We expect Hamilton City Council will be
in contact to facilitate our growth as the year
round resident club at Waterworld,” says club
president Edward Hardie.
Ace Swimming Club caters for swimmers
from the point where they can swim 25m on
their back and front.
Join Us to See
Research, sport and science are a powerful combination.
If you would like to know more about Postgraduate
study at Wintec’s Centre for Sport Science and Human
Performance, join us to hear about the exciting
research and knowledge our Masters, Honours, and
Postgraduate students have been working on over the
past two years. You’ll also have the opportunity to talk
to our industry partners, students and staff about our
Postgraduate programmes and research, and find out
about our scholarships and internship opportunities.
When: Wednesday 1 November 2017, 5.30pm - 7pm
Where: Events Room 1, Gallagher Hub, Wintec
city campus, 1 Tristram Street, Hamilton.
Please RSVP at www.wintec.ac.nz/PGsport
0800 2 Wintec
create your world
48 INSPO – FITNESS JOURNAL OCTOBER 2017
P 08 849 9899 | www.fairview.co.nz
P 08 849 9899 | www.fairview.co.nz
Facebook page: facebook.com/inspomag
The Out and About photos are also posted on our
yourself and your friends!
This page is proudly sponsored by Fairview Mazda
OUT AND ABOUT
Cyclists from Waikato businesses took to the track at Avantidrome, as
part of the recent successful BNZ Corporate Challenge series. With 35
teams participating in four different categories, the series was sponsored
by BNZ, and catered for those new to the sport of track cycling through
to experienced cyclists. The BNZ Corporate Challenge was created to
provide a team challenge for work colleagues – with increasing numbers
getting involved each year.
INSPO – FITNESS JOURNAL OCTOBER 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
favourites to enjoy over the
Beautifully Real Food
Sam Murphy $35
If it didn’t say so on the front cover,
you probably wouldn’t even realise that
this book of foodie goodness is focused
around meat-free recipes. Page after page
of mouthwatering images and recipes
leave you unaware that meat is even missing
from the menu. It’s a refreshing and
vibrant motivation to create new plates of
nourishment for yourself and your family.
South Island born Sam Murphy shares
her food journey, and the discovery of
learning to love and appreciate ingredients.
She also manages to eliminate any
fears that a vegan diet can be restrictive
or boring; seasonal recipes bursting with
flavour adorn every page. And there’s a
generous chunk dedicated to sweets and
treats. What’s not to love?
EATERY & BAR
5 Ingredients Quick & Easy Food
Jamie Oliver $65
cooking, creating, and writing, Jamie Oliver
In these days of instant online gratification,
a cookbook has to be something special to
make it to the bookshelf. After decades of
still manages to keep it fresh.
Meeting the demands of today’s busy
lifestyles, speed and efficiency are key in
the 130-plus recipes within these pages. It’s
gloriously straightforward too; as the name
suggest, each recipe has just five ingredients.
Meal times just got a whole lot easier.
EATERY & B
Now you can create delicious meals - fast,
with minimal prep and no complicated
ingredients or processes. The simple layout
includes a visual column of five ingredients
down the side of each page, cooking time,
and nutritional information. This may be
the easiest cooking you’ve ever done.
Brewed, A guide to the beer
of New Zealand
Jules Van Costello $39.99
EATERY & BAR
Gone are the days of swilling back a
generic jug of beer - these days craft beer
is appreciated just as much as a fine wine.
In every corner of New Zealand, craft
beer has evolved from the domain of
hobbyists to serious business; walk into
any reputable pub and you’ll be met with
an impressive array of options, with many
This ‘designer’ collection is all the rage,
from small rural towns to city slickers
and has led to a unique beer culture.
In this revised issue of Brewed, Wellington-based
Jules Van Costello takes a look at
45 new breweries.
Meet the quirky characters behind the
brews, from loveable rogues to budding
mad scientists. More than 160 commercially
operating New Zealand breweries
are profiled, and there are tasting notes for
more than 450 beers - somebody clearly
had a tough job!
50 INSPO – FITNESS JOURNAL OCTOBER 2017
Apartment Living New Zealand
Catherine Foster $50
Whether you live in a sprawling farm
cottage or you’ve embraced the tiny house
movement, this gem of a book is sure to
inspire you to make some changes to your
surroundings - whatever they are. While
the focus is very much on apartment
living, it’s packed with inspiring design
innovations and clever design solutions.
The diversity of apartment living in
New Zealand will most likely amaze you;
encompassing everything from modern,
classic, converted and contemporary.
EATERY & BAR
With New Zealanders embracing apartment
living due to the housing squeeze,
this book reveals that it’s an exciting lifestyle
option. Well, I’m convinced anyway.
Chelsea Winter $50
EATERY & BAR
60 Church Road, T
Chelsea Winter has become a household
name around New Zealand, with an impressive
and engaged following of online
fans. Her recipes are often replicated and
shared, and are appreciated not only for
their deliciousness, but for the fact they
Chelsea has carved out a hugely successful
career, continuing to inspire and
motivate Kiwis of all ages to enjoy her
straightforward home-style recipes.
MON - FRI 7am to
Now open for 60 B
Her fifth cookbook Eat, is another soar-
ing success; packed with powerful personality
and with all the charm of Chelsea
herself. That’s quite an achievement.
60 Church Road, Te Rapa, Hamilton 3200 p.
New team, New team, new dream new dre
Creative Creative Kiwi New Cuisine. Kiwi team, Cuisine
From the From heart the of heart the Waikato. of the Wai
EATERY & BAR
Celebrate your workplace
team, new dream
EATERY & BAR
party in style
New team, new dream
Creative Kiwi Cuisine.
From the heart of the Waikato
EATERY & BAR
From the heart
the heart of the Waikato.
TERY & BAR
w open Now for Breakfast, open for Breakfast, Lunch & Dinner Lunch & Dinner
Ask us about our functions menu
– something for everyone
MON - FRI 7am to
7am to Late
9am to Late
EATERY & BAR
60 Church Road, Te Rapa, Hamilton 3200 p. 07 850 9339 e firstname.lastname@example.org www.ember
e Rapa, Hamilton 3200 p. 07 850 9339 e email@example.com www.embereatery.co.nz
Now open for Breakfast, Lunch & Dinner
MON - FRI Now 7am to Late open | WEEKENDS for 9am Breakfast, to Late Lun
reakfast, Lunch & MON Dinner - FRI 7am to Late | WEEKENDS
hurch Road, Te Rapa, Hamilton 3200 p. 07 850 9339 e firstname.lastname@example.org www.embereatery.co
Late | WEEKENDS 9am to Late
60 Church Road, Te Rapa, Hamilton 3200 p. 07 850 9339 e eat@emb
07 850 9339 e email@example.com www.embereatery.co.nz
INSPO – FITNESS JOURNAL OCTOBER 2017
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52 INSPO – FITNESS JOURNAL OCTOBER 2017
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