INSPO Fitness Journal October 2017

production3

Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.

Waikato Edition

OCTOBER 2017

Fitness Journal

BRIDAL

BLISS

Avoid wedding

day stress

Triathlon

training tips

INSIDE THIS ISSUE:

Spring clean your lifestyle, mental wellness & great prizes

WELLBEING LIFESTYLE FITNESS


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CONTENTS OCTOBER 2017

On the cover

Your guide to bridal bliss and

planning a stress-free wedding day

8

16

18

24

26

28

Bridal Beauty Spot:

Make-up must-haves

Hair envy:

Perfect wedding hair

Around the world...

In less than 80 days

Ryan Fisher:

Top triathlon training tips

Pathway to Podium:

Mitch Wilson

Columnists

Sarah MacDonald: Prep for

20 your wedding with yoga

22

25

34

Shane Way:

What’s your why?

Alison Storey:

Walking for a cause

John Appel:

Meditate yourself calm

Features

8

12

15

Let love lead the way:

Planning your special day

Celebrating marriage:

Anne Marie Case-Miller

Wedding tan:

A how-to guide

Women’s Wellness:

30 Prioritising mental wellbeing

32

38

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

42

44

Regular

6

7

50

Danielle Roberts:

Building self-love

Kristina Driller:

Spring clean your lifestyle

Things We Love

Competition Corner

Book Corner

WWW.INSPOMAG.CO.NZ

FACEBOOK.COM/INSPOMAG

INSPO – FITNESS JOURNAL OCTOBER 2017

3


FROM THE

EDITOR

Fitness Journal

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

mental wellbeing.

LISA POTTER

EDITOR

EDITOR Lisa Potter

MOBILE 021 249 4816

EMAIL lisa@nmmedia.co.nz

ADVERTISING ACCOUNT MANAGER

Kate Rutherford

PHONE 07 838 1333

MOBILE 027 432 0469

EMAIL kate@fitnessjournal.co.nz

DESIGN Tania Hogg / Kelly Milne /

Dayle Willis

Subscriptions

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CONTRIBUTORS

Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,

Sarah MacDonald, John Appel and Danielle Roberts.

• New World Te Rapa

• New World Rototuna

• Hamilton Airport

• New World Cambridge

• Pak’n Save Te Awamutu

• ASB Events Centre Te Awamutu

Contact us

EMAIL info@inspomag.co.nz

PHONE 07 838 1333

12 Mill Street, Hamilton

PO Box 1425, Hamilton 3240

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

triathlons.

PUBLISHER Alan Neben

SALES DIRECTOR Deidre Morris

PRINTING PMP Limited

COMPETITION TERMS

AND CONDITIONS

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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A few of our favourite things

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6 INSPO – FITNESS JOURNAL OCTOBER 2017


GARDEN TEA TIME

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INSPO – FITNESS JOURNAL OCTOBER 2017

7


LET

Love

LEAD THE

WAY

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

Fitness Journal.

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

industry.

“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

• Budget

• Date

• Theme

• 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

and feel.

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

9


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

decision.

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

about you.”

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

with them.

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

11


Love

Celebrating

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

their journey.

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

outdoor theme.

Specialists in wedding floral design

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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

water-logged.

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.

ANNE-MARIE CASE-MILLER

is a marriage celebrant and MC

who has decades of experience

in public speaking role. facebook.

com/acelebrant

Tips for the day

• Don’t sweat if things don’t go

to plan. Your guests won’t be

any wiser!

• 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.

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contact us now at:

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• 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 • info@lakekarapiro.co.nz

INSPO – FITNESS JOURNAL OCTOBER 2017

13


Advertorial

IS COSMETIC

DENTISTRY

For You?

So, your Big Day is fast

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You practice your smile in front of the

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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

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It’s just that smile… “Do I really want to

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14 INSPO – FITNESS JOURNAL OCTOBER 2017


WEDDING

TAN

a how-to guide

Enjoy a safe, natural and gorgeous

summer wedding tan, whether you’re a

bride or a guest.

A

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

Driver.

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

solution evenly.

Do: Exfoliate

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

and ankles.

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

exposes.

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

15


BEAUTY SPOT

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

special day.

Skin Boost

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.

Squeaky clean

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

lush end-of-the-day cleansing balm

removes foundation, mascara and lipstick

like nothing else; even long-wear and

waterproof formulations

Sunforgettable

Protect your skin from the elements with this super lightweight mineral

makeup. Colorescience Sunforgettable Mineral Finishing Powder SPF

50 offers instant UVA and UVB sun protection in a matte finish with a

barely-there feel. Convenient and easy to apply, it’s also water resistant.

16


Lip

smackingly

good

Smooch with confidence with this

Katherine Daniels Plumping Lip

Balm. The anti-ageing lip care boasts

hyaluronic acid filling spheres to

restructure lip volume and resculpt lip

contours, whilst nurturing ingredients

provide moisture and protection.

Perfect for any special occassion.

Get glowing

Enjoy an all-day skin glow with this

wet n wild MegaGlo Illuminating

Palette compact of four sparkly,

illuminating shades. Wear alone

or over makeup to create an

iridescent shimmer on your face,

neck, chest, and body.

Lash Up

Flirt with confidence and with luscious

lashes thanks to Magnifibres; the original

brush-on false lashes. Add instant length

(by up to 5mm), by simply brushing

on Magnifibres between coats of your

mascara. The unique coating allows them

to work with any mascara, and the 100%

natural fibres are contact lens safe.

Natural Highlights

Look naturally luminous thanks to INIKA and the world’s first

Certified Organic Light Reflect Cream - an all-natural, multipurpose

cream that can be used to highlight the cheek and

brow bones, as well as the eyelid area. It can also be used on

the bow of your lips to make your pout extra kissable.

Picture

perfect

The ABC of Beauty

Show your skin the ultimate love with this Aspect Dr ABC Essential

Kit. Containing five key products designed to work simultaneously,

it’s a complete skincare system for noticeably beautiful skin. The kit

contains Deep Clean Facial Cleanser, Active C Serum, Multi B Plus

Serum, Exfol A Plus Serum and Resveratrol Moisturising Cream.

Keep your make-up looking

flawless with Skindinavia – The

Makeup Finishing Spray. It’s

everything any bride needs;

kiss-proof, cry-proof and

sweat-proof; the ultra-fine

spray is helps control stressinduced

shine and keeps

makeup photo-ready for up to

16 hours. Recommended for all

skin types.

INSPO – FITNESS JOURNAL OCTOBER 2017

17


HAIR ENVY

Wedding hair is a key aspect of every bride’s

wedding day.

With an increasing number of

brides building their wedding

day around expressing their own

personality, tradition has been replaced by

individuality.

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.

Top trends:

- natural wavy or soft perms.

- the Lob is still on trend and long flowing

tussled hair

- for summer colour, hues of baby pink and

soft ocean blues are popular, or micro foils

for a sun kissed look.

Treatment tips

- 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).

Wedding tips

- 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

products

- 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

19


Using yoga to prepare for your

WEDDING DAY

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

more mindful

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

21


“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.”

WHAT’S

YOUR WHY?

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

our bodies?

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.

Twinkle Tots Mums & Bubs ballet classes

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14 Dick Street, Cambridge

www.limelightdanceacademy.co.nz

Phone: 07 834 0000

Email: hamilton@pacificradiology.com

INSPO – FITNESS JOURNAL OCTOBER 2017

23


AROUND

THE WORLD

– 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

New Zealand.

During his 80 day ride, he faced many

physical and mental challenges, including a

fall on day nine which could have ended the

whole expedition.

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

gruelling.

“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

endurance sport.”

24 INSPO – FITNESS JOURNAL OCTOBER 2017


WALKING

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

granted.

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

under pressure.

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

25


Divide, conquer,

and focus on

efficiency.

TOP TRIATHLON

TRAINING TIPS

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

from there.

The Swim

· 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

and Conditioning

• Nutrition analysis and

strategies

• Small group training

M: 027 844 5347

E: danielle @fuelnutrition.co.nz

www.fuelnutrition.co.nz

www.facebook.com/fuelnutrition4life

Can you truly say you have been

nourishing your body? Are you full of

energy and vitality?

Sometimes it is easy to let life get in the

way, now it is time to put yourself first.

For nutrition education, plans and

guidance tailored to your needs contact

Danielle Roberts (Bsc Human Nutrition)

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

The Ride

· 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

endurance

· Practice riding on the road – preferably with

other cyclists

· Consider buying a stationary trainer to plan

timed workouts without traffic lights, rain,

wind – or cars

The Run

· 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

effort

· 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

the tempo

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

Sundays.

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

the go.

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prize packs.

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

content.”

To find out more about the range

(available in Woolworths supermarkets)

visit au.atkinslift.com

To enter, email your name, address and

contact details to win@inspomag.co.nz,

with ATKINS LIFT in the subject line. You

can also enter online at inspomag.co.nz

Entries close November 14 2017

B3920H

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Offering unparalleled care and expertise

Hamilton Radiology is the Waikato’s

largest private medical imaging facility.

With the latest medical imaging equipment and a

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14 local radiologists, we offer an unparalleled standard

of care and expertise.

Appointments are essential for Ultrasound and CT:

Please phone our freephone 0800 426 723

No appointments needed for plain x-ray films, all

referrals accepted. After hours appointments

available on Tuesday evenings.

Hamilton Radiology.co.nz Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton

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INSPO – FITNESS JOURNAL OCTOBER 2017

27


MITCH WILSON

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

was winning."

Mitch's life took a drastic turn in 2012

when he was diagnosed with a brain tumor,

throwing his sporting involvement into

disarray.

"My eyesight was damaged extensively

and I was left legally blind. In 2013, I was

given the all clear, having beaten the cancerous

tumor. "

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

was mentioned."

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

Age: 24

Sport: ParaCycling

Current ranking: 2017, tandem individual

pursuit New Zealand record holder, and

fourth place at International Criterion,

Tokyo

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

Paralympic records.

Upcoming goals:

• Training to build power, strength and

endurance.

• Regional Championships in December,

2017.

• 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-

Cycling).

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

behaviours.

29


Prioritising

MENTAL

WELLBEING

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

wellness.

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

unprocessed foods

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

3. Hydrate

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.

6. Breathe

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

PROUD SPONSORS OF

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RESEARCH TRUST

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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

completely relax.

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

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.

Fairview Mazda are

proud supporters of

www.fairview.co.nz

Braemar is proud

to provide a Medical

Oncology & Cancer

Care service with

specialist led Oncology

staff, allowing you to

experience a private

environment when you

need it most.

Proud Gold Sponsor

of the Waikato

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19 October 2017

• Minimal waiting times

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• Personal discreet service

• All health insurers accepted

• Access to treatments not

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Ask for Braemar

www.braemarhospital.co.nz

24 Ohaupo Road Hamilton | Phone 07 843 1899 | Fax 07 843 9815

INSPO – FITNESS JOURNAL OCTOBER 2017

31


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

the cause.

Choose from:

• 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


Pink

Walk and Challenge

Lots of spot prizes

Winners medals

Sausage sizzle and coffee

6 TH OCTOBER 2016

The chance to win a two-night

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Register today at pinkwalk.co.nz

Prizes for best dressed male,

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THANKS TO OUR SPONSORS

INSPO – FITNESS JOURNAL OCTOBER 2017

33


USING MEDITATION

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

practice.

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.

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.

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

of life.

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

35


SKIING

TO NEW

HEIGHTS

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

Volcanoes.

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

about it."

36 INSPO – FITNESS JOURNAL OCTOBER 2017


SWEET

SNOW

SUCCESS

Hamilton skier Matt Sweet

continues his hot form

on the slopes, impressing

at the recent North Face

Frontier Freeride event in

Queenstown.

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

categories respectively.

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

Advertorial

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

breath.

“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

after others.”

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

and more.

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

Facebook.com/zenyogacollective

Jaimie 022 041 7810

Renee 021 02783282

INSPO – FITNESS JOURNAL OCTOBER 2017

37


WOMEN

EMPOWERING

WOMEN

Kellee Henton is no stranger

to pushing through mental

and physical barriers - and

she’s helping other women do

the same.

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

wear).

"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!

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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

fitness industry.

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

>

WIN

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

at thekelleecollective.com

(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

there.

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 win@inspomag.co.nz

with KELLEE COLLECTIVE in the subject

line, or enter online at inspomag.co.nz

Entries close November 15 2017

INSPO – FITNESS JOURNAL OCTOBER 2017

39


THE ART OF

ENZYMES

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

survive.

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

use/recommend?

- 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

issues.

- 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,

assisting digestion.

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

enzymes.

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

are experiencing.

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.

naturallyhealthy.co.nz

40 INSPO – FITNESS JOURNAL OCTOBER 2017


EXERCISE

FOR YOUR

HEART

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

hard basket.

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

and instruction.

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

dvice:.heartfoundation.org.nz

- Contact details for further

information about the exercise

industry: NZ Register of Exercise

Professionals, registrar Stephen

Gacsal, 0800 55 44 99,

reps.org.nz

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

time spent.

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

41


BUILD A LOVE

RELATIONSHIP

- 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

relationship.

Rather than going on a crash diet a few

months out from your wedding, allow yourself

time to build a love relationship with your

body.

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.

Spiritual:

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.

Mental:

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”

Emotional:

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

survival mechanism.

Physical:

Learn to nourish with good foods and make

movement fun.

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.

Contact

LOCATION:

The Float Room

Level 1, 48 Empire St

Cambridge

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.

Benefits:

• Pain management

• Weightless rest during

pregnancy

• Stress and anxiety relief

• Mental clarity and creativity

• Relaxation

• Enhanced athletic

performance

• Insomnia relief

• Recovery from fatigue and

jet lag

• Recovery from injury

• Insomnia relief

• Detoxifying the body

• Lowers blood pressure and

increase circulation

• Meditation

The more often

you float, the

stronger and

longer lasting the

effects will be.

BOOK ONLINE:

www.thefloatroom.co.nz

0800 FLOATING

info@floatroom.co.nz

HOURS:

Wed & Thurs 11am - 7pm

Fri 8am - 4pm

Sat 9am - 1pm

Pricing

Single casual float $95

Introductory 3 floats $215

Monthly membership

$69 for 1 float per month

T & C’s apply

INSPO – FITNESS JOURNAL OCTOBER 2017

43


SPRING

CLEAN YOUR

LIFESTYLE

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


GO

NUTS!

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

may follow.

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

nutritional boost.

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.

6. Anti-Aging

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

diseases.

7. Hearty By The Handful

Not only are nuts a hearty snack, a handful

of nuts (30g) each day reduces your risk of

heart disease.

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

delicious?

>

WIN

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 win@inspomag.co.nz, 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

45


Fight your exercise fatigue

WITH

MENTHOL?

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

output increases.

You might think this means that menthol

is a placebo, but it’s more complicated than

that, because it’s something we can actually

measure.

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.

Naturally Healthy

Health Stores and Clinics

www.naturallyhealthy.co.nz

/naturallyhealthynz

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)

• Homeopathy

• Fertility

• Cranio sacral therapy

• Bowen therapy

• Food Sensitivity testing

• Massage therapy

• Facials

• Knowledgeable staff

• Instore tastings: herbal teas;

superfoods etc

• In store displays & education

• Professional therapeutic

ranges

• Best buys and deals

• Bach Flowers blending &

therapy appointments

• Hair Analysis

• Specialising in children &

infants

NATURALLY HEALTHY

106 London Street,

Hamilton Central

Ph 07 958 3845

Free customer

parking on site

Hours:

8am– 6pm

Monday to Thursday

8am– 7pm Friday,

9am– 5pm Saturday

46 INSPO – FITNESS JOURNAL OCTOBER 2017


Lodge Cheers to Champions Advert OCT 2016.indd 1

20/09/2016 10:35:09 AM

Manson

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

47

Gowler and Prendergast - Gold

Murray and Hunter - Bronze Medal


ACING IT

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

to compete.

The programme had a full range of distances

and strokes over the short course lap

of 25m.

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

200m breaststroke.

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

How Science

Meets Sport

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

www.wintec.ac.nz/pgsport

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

Jump

Facebook

online

page:

to tag

facebook.com/inspomag

yourself and your friends!

This

Jump

page

online

is proudly

to tag

sponsored

yourself and

by Fairview

your friends!

Mazda

This page is proudly sponsored by Fairview Mazda

B4505H

B4505H

OUT AND ABOUT

AVANTIDROME ACTION

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

49


BOOK

CORNER

However fast the pace

of life, carve out a small

window of time to stop and

immerse yourself in a good

read. We share some of our

favourites to enjoy over the

coming months...

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

New

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

From

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

EA

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

locally brewed.

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.

Eat

Chelsea Winter $50

No

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

are achieveable.

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-

C

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.


Remember Ember

in December

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

AR

Creative

EATERY & BAR

Kiwi Cuisine.

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

Creative K

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

MON

Late

- FRI

| WEEKENDS

7am to Late

9am

| WEEKENDS

to Late

9am to Late

EATERY & BAR

60 Church Road, Te Rapa, Hamilton 3200 p. 07 850 9339 e eat@embereatery.co.nz www.ember

e Rapa, Hamilton 3200 p. 07 850 9339 e eat@embereatery.co.nz 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 eat@embereatery.co.nz 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 eat@embereatery.co.nz www.embereatery.co.nz

INSPO – FITNESS JOURNAL OCTOBER 2017

51

S3694C


River RADIOLO

GY

our focus is on you

X-RAY ULTRASOUND MRI CONE BEAM CT

HOOD ST CLINIC

30 Hood Street, Hamilton

52 INSPO – FITNESS JOURNAL OCTOBER 2017

VICTORIA CLINIC

750 Victoria Street, Hamilton

(X-RAY ONLY)

PHONE 07 839 1800

www.riverradiology.co.nz

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