INSPO Fitness Journal March 2018

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

Waikato Edition

MARCH 2018

Fitness Journal


Welcome yoga

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On the cover

Add yoga to your life




10 food myths

Triple threat:

Hannah Knighton




The importance of being

kind - to yourself



Takapoto Estate



Alison Storey:

Equality in sports


Pedal Power:

Tim Williams


Shane Way: Wellbeing

your way


Wheelchair bodybuilder:

Dominik Wanakore


Kristina Driller: Strength

training for longevity


John Appel: Practice

your posture






Making beach volleyball

history Shaunna Polley &

Kelsey Wills

New Zealand

Masters Games

NZ 7’s star:

Tylah Nathan-Wong


pumping adventures







Things we love

Beauty Spot

Book Corner







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Welcome to our first quarterly issue

of INSPO Fitness Journal for 2018.

We’ve had a nice long summer

break, so we’re back better than ever with

some fantastic articles, profiles and advice

columns; everything from dispelling popular

food myths, and tips for achieving wellbeing,

to profiles on some of our Waikato athletes

gearing up for the Commonwealth Games.

And if you’ve ever thought that it’s

too late to try a new sport or activity, take

inspiration from the thousands of men and

women who recently participated in the New

Zealand Masters Games in Dunedin. We

bring you a few of our favourite stories from

this event - and hopefully it encourages you

to start training and have a go at something

new and fun.

The world of fitness continues evolving

at a rapid pace, and much of this is to do

with the equally speedy evolution of technology.

So our cover story is an interesting

take on a happy relationship between the

old and new - the age-old art of yoga and

the fact it is now accessible anytime from

the comfort of your own home, thanks to

the rise in popularity of online workouts.

We chat with the three Kiwi women

behind the business Wellness Works and

the online yoga and meditation classes

they’re making available - plus you can

enter to win one of three memberships to

try it for yourself.

We also bring you some of our favourite

adrenaline pumping adventures from

around Hamilton and Waikato - proof that

you don’t need to travel far from home for

new experiences.



Fitness Journal

EDITOR Lisa Potter

MOBILE 021 249 4816



Deidre Morris

PHONE 07 838 1333

MOBILE 027 228 8442


DESIGN Tania Hogg / Kelly Milne


Subscribe to the free e-edition of

INSPO and you’ll be emailed a link to

our online edition.

Simply visit:

Or pick up a hardcopy from one of

the following locations:


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

• Pak’n Save Te Awamutu

• Les Mills Hamilton


PHONE 07 838 1333

12 Mill Street, Hamilton

PO Box 1425, Hamilton 3240

1 2 3

1) Caleb Shepherd

Caleb Shepherd is an experienced

New Zealand rowing coxswain, who

has cemented his World Rowing

Championships 2017 success with

his recent inclusion in the NZ Elite

Team 2018. When not on the water

or training, Caleb (who is completing

a Bachelor of Arts double majoring

in English and Writing Studies) is a

member of the INSPO Fitness Journal

editorial team.

2) Rebecca Jefferies

A life coach for Breathing Space

Coaching in Waikato, Rebecca works

with people from all walks of life. Her

mission is to inspire people to heal

themselves, whether it be in mental

wellness, mindset, health, relationships,

self-love and inner confidence

or being passionate in their work.

3) Shane Way

A regular columnist, Shane Way is also

an award-winning personal trainer,

physical therapist and youth mentor.

As well as volunteer speaking and

being a nutrition lecturer at Wintec,

Shane has recently launched his own

business; Your Way Wellbeing - specialising

in wellbeing coaching, public

speaking, seminars and workshops.






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.



we love


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attacking the track and gliding over bumps.

A few of our favourite things


Listening to music and podcasts go

hand-in-hand with workouts, so treat

your ears to the comfort of these

3SIXT BT Studio True Wireless Earbuds.

Designed for those on the go,

they offer amazing sound quality, are

ultra-lightweight, completely cable

free and IPX5 sweatproof; perfect for

an active lifestyle.


If you sit at a desk, you’re likely to succumb to

‘desk slouch’ at some stage of the day. Attach

the Upright Go or Upright Pro to your back

for a gentle vibrating reminder - it’s surprisingly

addictive following the graphic on your

phone and tracking your posture. Designed

to tackle screen slouch, improve posture and

reduce risk of associated back pain.


The Smartphone revolution continues

with the release of the Samsung Galaxy

S9 and S9+. Photos and video have never

been so sharp, thanks to a new dual

aperture lens powering an innovative low

light camera. Plus there’s super slow-mo

video capabilities, personalised AR emoji

and so much more.

Available at JB HiFi and PB Tech


If you’re blessed with more up top, you’ll

be an expert at trying to tame the bounce

for your workouts. This Shefit Ultimate

Sports Bra does everything it promises

- lifts, holds, supports and is mega

adjustable to cater for the many shapes it

encounters. At last; a sports bra that lives

up to the hype.





Create a new daily habit and switch your

morning brew to a delicious latte from the

Jomeis range. Natural and plant-based,

the lattes are free from dairy, gluten, sugar,

soy, artificial colours and all the usual nasties.

Choose from seven flavours including

beetroot, minty cacao, spicy ginger and



Get out there and live your life in

this luxe range of Just Live apparel .

Designed for performance, style and

comfort, the high tech range includes

odour resistance, eight-way ‘never see

through’ stretch and ultra compression

fabric, so you can work out in confidence.

Available exclusively at Shoe

Clinic nationwide

Treat yourself to the benefits of yoga and

meditation in your own home, with expert

advice and group motivation at your


Wellness Works is a New Zealand business,

specialising in online yoga, inspiration and all

things health and wellbeing.

The high quality yoga classes range from 13 mins

to 50 mins, allowing you to structure your practise

to suit your needs, skill-level and busy days.

Wellness Works also offers one-day wellness

retreats (yoga, meditation, wellness, nutrition,

mindfulness and tools for managing stressful lives).

Enter to win one of three free passes to enjoy

three months of online yoga with Wellness Works


To enter, email your name and contact details, with

WELLNESS WORKS in the subject line, to win@ or enter online at

Entries close April 30 2018.



A modern

approach to


There’s no denying that technology has

changed the world we live in; from tracking

health and fitness stats with smartwatches,

to following online blogs and searching the

internet for workouts.


The internet has made the world accessible.

While this brings many amazing

and fresh opportunities, it also brings

the challenge of finding reputable, authentic


So it makes perfect sense that three New

Zealand women have been inspired to build

Wellness Works - an online business striving

to make yoga more accessible, as well as

providing inspiration for everything from

meditation and nutrition to all things health

and wellbeing-related.

Girl power times three

The trio brinsg a wealth of expertise and

diversity to the table; from a business

background (Brigitte Knill) and social media

smarts (Makaia Carr) to yoga and psychology

(Denise Ferguson), and so much more.

While each brings their own unique

skillset to Wellness Works, they spark energy

and ideas off each other and share a common

goal of helping more people enjoy yoga,

meditation and a positive, healthy lifestyle.

Get your yoga on

Bringing the yoga classes to life is instructor

Denise Ferguson (widely referred to as a

yoga rockstar). She can barely remember a

time that she wasn’t passionate about sharing

the benefits of yoga with as many people as


Yoga has been an integral part of her life

for more than more than a decade. After

discovering yoga while living in Aspen,

Colorado, Denise realised that she had found

a new passion.

“I’d left New Zealand to travel overseas

and was determined not to return until I’d

discovered what I wanted to do with my life.

I never expected that to revolve around yoga,

but as soon as I tried yoga, I knew I’d found

something I wanted to devote more time to.”

In fact her initial response was so strong

that she likens it to falling in love.

“I remember walking home after my

first class thinking, ‘I’ve never felt this good

before.’ It was a yoga high.”

At the time (mid-2000 s) yoga was relatively

unknown in New Zealand, although

it was hugely popular overseas. Denise set

about changing that and returning to New

Zealand, invested every penny of her hard

earned dollars and every ounce of energy

into opening the Yoga Sanctuary in Mairangi

Bay, Auckland.

Over the years, as she chatted with the

community of people coming and going

from class, she observed that many couldn’t

make it to class as much as they’d have liked.

So the idea of sharing her passion for yoga

online was an immediate big tick for her.

Shared goals

Business woman and mum of three Brigitte

Brigitte Knill


Makaia Carr

first met Denise when attending a yoga retreat

in Waikato, at Mana Retreat Centre, run

by Denise. The pair shared many discussions

about how to help make yoga classes more

widely available.

“When life is so busy, getting to a yoga

class can mean two or even three hours out

of your day, by the time you drive there, do

the class, shower afterwards and get back to

work or whatever other demands are on you,”

says Brigitte.

“So for me particularly, I loved the idea of

being able to access quality yoga classes when

and where suited me.”

Wellness Works is the collaboration between

Denise and Brigitte, along with Makaia

Carr, who founded online business success

Motivate Me NZ – a members only community

created for women looking for positive

support during their journey of living a

healthier lifestyle.

The three share a passion for creating a

supportive environment for people to reach

their own health and wellbeing goals.

By each sharing their real selves in

the business, they also bring strength and

authenticity through sharing their peronsal

weaknesses and challenges.

Maintaining balance between owning

and running a business, staying healthy and

having free time has always been important

to Denise.

“I stay healthy by practising yoga, meditation,

gym workouts, running and playing

tennis (very bad tennis).

“I am definitely well and truly NOT a

saint and I find being real and honest about

my own challenges helps me to connect to

the people who do my classes on a more

personal level. It also gives them permission

to open up, express themselves, and realise

that we can learn from and grow from those

parts of us we want to change.”

Creating balance

Yoga is the mainstay of Wellness Works and

Denise has created online yoga workouts

ranging from a short 15 minute sequence

(no excuses now for not incorporating yoga

into your life!) through to a full 50 minute


“The idea is to help ensure people can

do yoga when and wherever suits them. I

get up in the morning before the mayhem

of three kids begins and just take 15 minutes

to myself to do this yoga workout - and it

makes a world of difference to my outlook,

my attitude and my day,” says Brigitte.

For those new to the world of yoga, there’s

plenty of help along the way - and the beauty

of it is that there’s no social pressure. You can

do your workout at your own pace, working

to your own ability, in the environment of

your own home.

Denise Ferguson

Wellness Works offers Vinyasa, Yin and

Restorative Yoga, along with guided meditation

for days you don’t feel so energetic.

“The whole idea is that this is yoga and

meditation you can practis e anywhere, whether

you’re at home, travelling for work, etc.

“ Yoga, meditation and healthy lifestyle

are vital ingredients for maintaining a balanced

and stress free life.”

Membership to Wellness Works is $25

per month for access to all classes. One day

wellness retreats are also available - offering

yoga, meditation, wellness, nutrition, mindfulness,

and tools for managing stressful


We have worked with companies like Air

NZ cabin crew to help maintain balance in

their busy schedules, as well as offering a five

week take home programme to ensure the

suggestions resonate,” says Denise.

Other online programmes include Two

Weeks to Better Sleep and a Five Week Beginner


Denise offers personal support to Wellness

Works members through a closed facebook

forum. This also allows group members

to support each other and create an online


Denise sums up the motivation behind

the business beautifully - “Balance is not

something you find, it is something you


“We want to give a helping hand and the

right tools to people looking to create their

own balance, as well as the motivation and

support they need.”

For more information, visit





When it comes to glamour sports, the location of white sandy

beaches around the globe hint at a highly enviable lifestyle for

those involved in beach volleyball. However the reality behind

those admirable athlete physiques is hours of training and

perseverance, sweat and agony, and relentless training - from

physical fitness to extreme mental toughness.

So for Waikato’s Shaunna Polley and

Kelsie Wills, being selected to represent

New Zealand at the Commonwealth

Games is a dream they barely hoped

for. It is also a landmark for the sport, which

is included for the first time in the Commonwealth


The pair already boast a bronze medal

performance at the 2017 Ulsan 1 Star World

Tour Event (Korea) and are keen to help

build awareness around beach volleyball in

New Zealand.

“It’s still definitely a minority sport here,”

says Shaunna, “but worldwide it’s in the top

five most played sports.”

Having spent time in California, it was

something of an adjustment for Shaunna to

return home to Hamilton and face driving

three time as week to Mount Manganui for

training sessions.

“There are amazing courts everywhere

in California, sometimes hundreds of courts

scattered along a beach.”

Having been involved in an impressive

list of sports between them, Kelsie and

Shaunna have faced many hurdles in their

pursuit of such a poorly recognised sport in

New Zealand. However their love of the sport

has seen them persevere - with the ultimate

reward of representing their country.

INSPO Fitness Journal finds out more?


Age? 25

Currently living? Mount Maunganui

How did you get involved in the sport? I

began playing in third form at Matamata

College. My brother Beau was a year ahead of

me and played. I thought it looked like a bit

of fun so gave it a go, and here I am.

What do you enjoyed most about it? Well,

you can’t look past the locations we get to

play and train at on a daily basis. Specifically

in relation to beach volleyball I love the fact

that you can determine your own intensity,

there is no reliance on an entire team to get

the job done, it is just you and your partner.

I also love the social side to the sport, so many

people love to get out there and give beach

volleyball a try - if only it was slightly more accessible

to the general public in New Zealand.

Greatest challenge of the sport in the early

days? Well I had just sprouted up as a 13 year

old and had a bit of trouble getting used to

my long limbs, so that was quite a challenge.

List of achievements to date?

- Completing a four year volleyball

scholarship in the USA (2011-2015)

- Playing a year of professional volleyball in

Paris (2015-2016)

- Medalling at a FIVB world tour event (2017)

- Qualifying for the 2018 Commonwealth



One of your most memorable moments?

Being officially announced in the Commonwealth

Games team.

Goals for 2018? My ultimate goal this year is

to medal at the Commonwealth Games. This

will involve having a successful build-up.

Other sports you have played? Tennis, basketball,

netball, athletics, swimming

What’s involved in maintaining your

fitness? Weight/agility/cardio sessions 4-5

times per week

How do you relax? I love going to the Mount

hot pools for a soak and to chill-out, it does

wonders for those tight muscles.

How do you treat/pamper yourself? I love

to go out to eat every now and then, for sure

brekkie is my fave meal.

Has there been a turning point for you in

your commitment to the sport? I actually

came back to New Zealand to work and live a

bit of a normal life, then the Commonwealth

Games opportunity came up. I couldn’t say

no to giving that a go, so here we are.

The team around you? I have a solid support

crew who have helped me through the past

year and Commonwealth Games qualification

process hugely. In terms of volleyball,

our coach Mike Watson and physical trainer

Tim Wilson have been great. The support

and understanding of my family and partner

in everyday life has been amazing, I am

stoked they have the opportunity to support

us at the Gold Coast.

How do you fund/support yourself in this

sport? Volleyball New Zealand has been great

helping us out here and there with funds, but

ultimately the past year has been self-funded

through working full-time as an auditor at

KPMG in Tauranga (who have been very accommodating

of my absence for tournaments

during the qualification process the past year).


Age: 24

Currently living: Hamilton

How You got involved in the sport? I started

playing beach volleyball when a good friend

of mine, Holly Sprosen,asked me to play in a

tournament with her in Mount Maunganui.

We ended up doing really well for our first

time and subsequently made the NZ U17

team which kickstarted my career playing

beach volleyball internationally.

What do you enjoy most about it? I love how

it is such a physical game. You are running

in sand, jumping, diving, hitting, exploding

- so many complex athletic movements all

while trying to keep the ball alive. I also like

that there is only two of you on the team

- you are held more accountable for your

performance and there’s also so much more

emphasis on the mental side of the game.

List of achievements to date? 1st place NZ

National Championships 2018, 3rd place

Daegu, Korea FIVB 1 star World Tour event,

3rd place Vietnam Asian Volleyball Tour

One of your most memorable moments?

Going to three sets against a top Brazil team

in Monaco earlier this year - although we lost

it was definitely a memorable match and I

was super proud of our performance.

Three things you’d like everyone to know

about beach volleyball? 1. Sand gets everywhere.

2. Beach volleyball players will jump

around 300 times in one match. 3. Different

beaches have different depths of sand which

can make playing harder or easier.. For

example, the Gold Coast sand for Commonwealth

Games is too deep, so they are

shipping in regulation sand to make it a little

easier to play on.

Goals for 2018? Gold Medal at the Commonwealth


Other sports you have played? I used to play

hockey for Waikato and Midlands. One year

however, I had to choose between competing

in the USA for volleyball or being coached by

my mum for the Waikato team in Wellington..

I picked the USA and my mum has

never forgiven me.

What’s involved in maintaining your fitness?

Lots of strength and conditioning training as

well as maximising time on the sand.

Has there been a turning point for you in

your commitment to the sport? At the end of

2016 I moved to the US with my partner Trent

and we lived in California for 10 months.

I originally moved there to have a break

from beach volleyball as I was confused as to

whether it was something I really wanted to

be doing. However, I ended up playing beach

volleyball almost every day I was there and realised

that it was definitely something I loved

and wanted to continue pursuing.

The team around you? My family are the

best support crew you could ask for. My

parents have been heavily involved in my

sporting career as coaches and managers.

How you fund/support yourself in this

sport? I work seasonally for the Weetbix

Kids Tryathlon and do odd jobs here and

there and I am fortunate enough to still be

able to live with my parents while I train

full-time. I have well-developed frugal living

skills.We train and work really hard to be

able to commit to the sport, so we’re hoping

the exposure of the Commonwealth Games

may help us secure a major sponsor, so we

can make a serious campaign for upcoming

pro tours and perhaps the 2020 Olympic


Career path? I have a Bachelor in Science

majoring in chemistry but am unsure if I

will use it now. I would love to start my own

business eventually.



International Women’s Day was marked in the first week

of March by worldwide demonstrations and celebrations,

adding more momentum to the global #MeToo movement and

sparking even more conversations about gender diversity on

middle management and boards, and the illogical pay gap.


Proudly then, global sport works to

be an equaliser of opportunity at its

highest level. The upcoming Youth

Olympic Games in October are making

history, having approved athlete quotas at an

exact fifty-fifty male to female split.

It seems hard to believe now, especially

where in New Zealand several of our most

decorated Olympians are women, that as recently

as 1984 the Olympics did not include

events like the women’s marathon, as the

common accepted belief was that women

should not run long distances for medical

reasons and inferred it would harm their

ability to conceive children.

Women’s rowing took until 1976 to be included

in the Games and then only at 1000m

instead of the 2000m racing distance we

know today, for similar gender bias reasons,

and the International Amateur Athletic Federation

(IAAF) recognized the women’s pole

vault only in 1992.

And it’s not just the athletes; at the

upcoming Commonwealth Games on the

Gold Coast in Australia, Basketball is joined

by hockey and swimming in confirming that,

for the first time ever, at least 50 percent of

each sport’s technical officials will be women.

The Commonwealth Games Federation

(CGF) has already approved seven additional

women’s event categories to the Gold Coast

2018 sports programme to ensure, that men

and women compete for an equal number

of medals (133 women’s events; 133 men’s

events; nine mixed/open events).

There however remains a niggly issue;

some of the female games, such as beach

volleyball, have become highly popular

events drawing enormous TV ratings and

unfortunately, this is anecdotally attributed

to voyeurism.

Some argue that the clothing worn by

beach volleyballers plays its part, however if

one was to make an honest comparison with

athletics, and pool-based sports, it would be

hard to justify this reason alone. This also

ignores the fact that in 2012 the governing

body of volleyball made a rule change stating;

“Players can wear shorts of a maximum

length of 3cm above the knee with sleeved or

sleeveless tops or a full body suit”. So there.

Beach volleyball also proudly pays the

same prize money to its male and female

teams in World Tour events and the game

has no gender specific modifications. Beach

volleyball differs from the indoor version in

three ways – it’s played on sand, a team is

two instead of six, and it’s first to 21 in a best

of three sets match, instead of 25 in a best

of a five setter. Same court size, same net


As for indoor, due to the dynamics

involved in team on team play, understanding

an opposing teams style of play, their

strengths and weaknesses, both physically

and mentally, and working with these in

mind, all form part of the game plan.

The physical demands of the beach game

are however arguably much greater. With

just two players to share responsibility for

alternating three touches of the ball before

it must go back over the net, the amount of

Photos by Scott Kingston,

ground/sand that has to be covered if passes

aren’t perfect means players seldom spend

a play entirely on their feet. If you’ve ever

done burpees, let alone on sand, you will

have some idea of how taxing this might be.

An article in The Psychology of Sport &

Exercise showed just how fast the decision-making

process needs to be in the game

of beach volleyball with serves reaching

close to 85km/hr and an unpredictability of

play that requires accurate execution of a

skill in a massive variety of body positions

and movement patterns, and mostly while

moving. Core strength and stability, balance,

jumping and leg power, eye-hand coordination,

flexibility and mobility, game sense and

visual tracking against non-locatable areas

such as sky are all included in the skill set

needed of a top-class beach volleyball player.

Not forgetting there are the elements of

wind, sun and rain to compete against as well

as the other team.

A comparative study of game play

between men’s and women’s teams in 2015

showed the average game lasts between 46

and 53 minutes, and in that time involves between

396 and 405 jumps off the sand, with

the latter being in the women’s game.

This same study also showed that the

women’s game has longer rallies; has an

average of more contacts per rally; has more

“flying ball” time; has a higher percentage of

rallies with three or more exchanges than the

males’; has more long rallies in general; and

that there are more defences, and consequently

more counterattacks in the female

than in the males’ game. Also, in the women’s

game there are more ball contacts per game

and rally, and consequently more exchanges

and time spent under game pressure.

It might pay to remember this when

watching the Kiwi female beach volleyball

team in action at the Commonwealth Games

this April, and it should be no surprise as to

why there is athletic value in the women’s


Regular beach volleyball tournaments

and training sessions are held at the Karapiro

Sandcourts at Mighty River Domain every

summer. For more information go to www.



Commonwealth Games Athlete

training smarter with the

Waikato Human Performance


Shaunna Polley has gone from strengthto-strength

in the sport of beach

volleyball. Now based in Hamilton, she

is working with Wintec’s Centre for Sport

Science and Human Performance to prepare

for the upcoming Commonwealth Games on

the Gold Coast, Australia.

It was a conversation with Shaunna’s

mother, a postgraduate student within the

Centre for Sport Science, that kick-started

the training relationship, explains Kerin Mc-

Donald, an academic staff member within the

centre and a postgraduate student himself.

“At that point Shaunna hadn’t been selected

so the question was, is there something we

can help with to give her that extra edge, that

extra something that might be able to get her

across the line?”

The process started earlier this year with

a strength and conditioning assessment,

during which Shaunna underwent a series

of tests including skinfolds, vertical jumps,

maximum strength and repeated high intensity

sprints. Post-test blood lactate levels

were also taken to evaluate Shaunna’s ability

to recover.

“The baseline testing helped to identify

Shaunna’s strengths and weaknesses and

provides recommendations to improve her

performance. An assessment of her dietary

intake was also completed to ensure energy

intake was meeting training and competition


These recommendations will be used in

conjunction with exposure in Wintec’s heat

chamber leading up to the Commonwealth

Games in an attempt to prepare her for the

environmental conditions she will face in

Australia, explains Kerin.

The acclimation process has been shown

to be beneficial for athletes and Shaunna

appreciates the support she has received

from Wintec and the Waikato Human performance


“When she’s in, she’s extremely grateful.

She’s had limited opportunity to be exposed

to sport science as an athlete and understands

it could improve her medal chances

on the Gold Coast.”

Wintec’s Waikato Human Performance

Hub (WHPH) is a service offering exercise

expertise and advice to the whole community.

The WHPH’s scope of services range from

elite athletes through to those needing exercise

to restore wellbeing and full function

in their lives. Services include individually

prescribed exercise programmes, physiological

and biomechanics testing, rehabilitation

services, personalised nutrition plans and

strength and conditioning assessments.

Find more information about the Waikato Human

Performance Hub at

If you’re serious about

your wellbeing or sports

performance, you’ll love

the Waikato Human

Performance Hub.

With industry experts gathered under one roof

and state-of-the-art facilities, we’ll support you in

achieving your best with strength and conditioning

assessments, nutrition plans, biomechanics testing

and rehabilitation.

Whether you’re an international athlete or just

need some advice, we’ll help you find your footing

in the world of sport.

Check us out at or

call 07 834 8860

create your world





When it comes to athletes who inspire, Dunedin was

recently overrun with thousands of them, taking part in

the country’s largest sporting event.

The annual Otago Community Trust

New Zealand Masters Games attracted

an awesome array of athletes - 4500 of

them in fact. While the majority were aged

between 40-60 years, the diversity of age

groups involved was truly impressive.

More than 400 competitors were aged

over 70, with 12 over 80, and the oldest competitor

(90) competing in the 5k walk - proof

that age is no barrier to getting involved and

participating in sports and activities.

Golf attracted the eldest male competitor

who was 88. May Hill (87) from Auckland took

home six gold medals from the swimming

pool and Arthur Dunkley (83) from Nelson

hauled in eight gold medals and one silver

from various track and field events.

2018 Games manager, Vicki Kestila says,

“Inspiration is what the Games is about,

people inspiring others to be active, to test

themselves, to embrace life to the fullest.

“Our competitors are invariably self-starters

with volumes of energy, drive and commitment.

Some are very competitive, others

enjoy social competition and some simply

want to test themselves.”

With 59 different sporting events to

choose from, it’s no surprise that team sports

were the most popular - netball boasted 59

teams and football attracted 48 teams.

New events this year included the triple

stadium stair challenge, walking netball and

beach volleyball. Croquet, indoor and outdoor

bowls, petanque, and tennis were also popular.

Fresh off the squash courts, Eddie Delahunty

(83) and John Scully (76) summed up

why they play. Their comments reflect a

common positive outlook held by many older

Arthur Dunkley won an impressive

8 medals.

competitors at the Games.

“It’s all about just about getting the ball

back legally. I love it, if I keep waking up, I’ll

keep playing,” says John.

Eddie’s motto is “never stop or you won’t

be able to start again.”

While the medals and success were definitely

icing on the cake, much of the appeal of

the Games is in the camaraderie, the sense of

involvement and fun, and the opportunity to

meet new people from all walks of life.

The 2019 New Zealand Masters Games

are being held in Whanganui. For a list of

sports available and how to get involved, visit

Game, Set, Match

With more than six decades enjoying the

game of tennis, Murray Facer is still going


The 74 year old travelled from Timaru to compete at

the recent Otago Community Trust New Zealand Masters

Games in Dunedin - on the tennis court, of course.

No stranger to the competitive atmosphere, this is

the sixth New Zealand Masters Games he’s competed in.

“I love it, you play some good tennis, you meet

good people, and even some people whose names I’ve


“For me it’s also a chance to catch up with family as I

stay here with my brother.

“Tennis is a sport that can keep you on your toes

from when you’re a teenager to well into your seventies.”

Murray was born in Dunedin and has played tennis

since he was a youngster.

“I often say, 6o years ago I would have got that shot!”

Murray belongs to the Highfield Tennis Club in Timaru,

where he plays once a week. A life member of the

club, he says he’s been ‘recycled into a coach’.

Some of the tennis at the Games was played at the

Edgar Centre, a venue Murray enjoys.

”It’s unusual to play tennis indoors. I’m used to

looking up and seeing the blue sky but in Dunedin at

the Edgar Centre it’s rafters and lights. It’s quite unique.

They are lovely courts to play on.”

Murray Facer


A growing interest

in petanque

Judith Waters (51)

from Benhar and

Karen Rawley (55)

from Darfield are keen to

promote interest in the

sport of petanque. The pair

meets up every two years at

the New Zealand Masters

Games, to play Twilight


This year they took

their shared interest a step

Karen Rawley and Judith Waters

further and challenged

themselves by entering the competitive Open Petanque division.

Their progression from the social game to the competitive is a

familiar story to local Otago petanque stalwart Nadine Simpson.

“Since 1998 when Twilight Petanque was introduced to the Masters

Games, many of the social players loved the game so much that they

became regular players in local clubs.

“In fact, two Dunedin petanque clubs, the Dunedin City Club and

the Taieri Club have both been formed by players who were introduced

to the sport at the Games.”

Judith and Karen won their first silver medal at the Twilight Petanque,

but had a bit of a rough start to the open competition, with three

losses in a row - but Judith’s positive attitude won out and she said they

weren’t disheartened.

“We are self-taught and we have got a lot to learn as we were playing

against very experienced players. We like to think we’ve have had

some successes within each game. Everyone has been very helpful and

supportive. It’s very relaxing, we enjoyed the social environment.”

New Zealand record

for 87yo swimmer

Swimmer May Hill blazed

an impressive trail in the

pool at the recent Otago

Community Trust New Zealand

Masters Games. The 87-year-old

was no one-race wonder either.

She swam in the 50 metres,

100 metres and 200 metres in

both freestyle and backstroke;

taking the gold medal in each of

these events in the 85+ category.

She also set a New Zealand

record for the 85+ 200 metre

backstroke. May’s new time of

7:37.01 was a solid cut ahead of the

previous record of 7:42.44.

“I treated the first few events as

warm-ups and by the time I got to

the 200 metres backstroke I went

for it,” says May.

May Hill

“Initially I was blinded by the sun in my eyes and kept crashing

into the ropes, so I knew I needed to speed up in the last length.”

May has been attending the New Zealand Masters Games in

Dunedin since she took up swimming in 2000.

She found that her favourite sport badminton was too hard on

her body and decided swimming was still something she could do.

She joined the Manakau Masters Swimming Club, where she swims

every second day.

She says she loves the time she spends in Dunedin and plans to

come back for more in 2020.

Braemar Hospital

taking good care of you

Braemar Hospital - One of the largest

private surgical Hospitals on a single

site in New Zealand

Ask for Braemar




Tyla Nathan-Wong first made rugby history when she

became the youngest player ever to be selected for the

NZ Women’s 7s team.


That was back in 2012 when she was just

18-years-old. And since bursting onto

the field, she as continued to impress;

as a key member of the Sevens World Cup

team a year later, going on to win a Silver

medal at the Rio Olympics and be named the

New Zealand Sevens Player-of-the-Year.

Now aged 23, she is one of the more experienced

players in the Black Ferns 7’s team.

Her successes in the sport since have been

nothing short of amazing; even a constant

stream of injuries can’t seem to slow her


The 2016-17 season was the first that Tyla

got through injury free, but even then she

carried a hip niggle through the last three


“It wasn't until the off-season that I got

my body reassessed. This resulted in finding

out that I had a labral tear of the hip. I had to

see a surgeon to find out whether surgery was


She managed to sidestep her way around

surgery and took over the captaincy duties

from Sarah Goss in the last two tournaments

of the Women’s 7’s World Series where the

team went on to win convincingly.

However, it hasn’t all been smooth sailing;

the playmaker suffered horrendous run of

injuries leading into the Olympics last year,

where she was unable to play a game in the

six months before leading up to the Rio


Not even this could stop Tyla from

helping her teammates to an Olympic silver


Even though my body wasn't physically

functioning at 100 percent, I focused on

mentally being present and focused. This

helped a lot and allowed me to get through

the season.

“Injuries are a part of sport. For me, it's

about accepting that it has happened as soon

as you can and then doing everything in

your power to get back - by listening to your

support team, doing the rehab and working

hard on the areas that you can.”

Post Rio, there have been sweeping

changes to the Black Ferns 7s set up, with a

new coach, new management staff and a big

culture shift.

It’s these changes Tyla believes have been

critical to the team’s success in 2017 where

they won five of six World Series tournaments;

only dropping one game to the USA

during the Gold Coast leg.

“This is due to our new head coach Allan

Bunting, the rest of the management team

and us as players creating an awesome environment

and culture where everyone feels

valid and can be themselves. It is like one big

family and we work hard for each other on

and off the field.”

With the Women’s Rugby World Cup

taking place in 2017, the 7s team was missing

a many of its star players for the tail end of

the campaign. Tyla missed out on the trial

due to injury but recovered in time to be

handed the captaincy duties for the last two

tournaments of the season.

“Being able to captain our country and

this team was incredible. I was extremely

proud and honoured to be given that responsibility.

I didn't feel much pressure at all as

the environment that we have created gave

me confidence.”

Tyla prefers to lead by example than do

a lot of talking and felt like the environment

and girls around her made the captaincy easy

and helped her feel relaxed.

For someone to be constantly battling

injury in such a heavy contact sport, Tyla

Nathan-Wong really is a tough nut. Her

resilience is just one of the attributes that

make her such a great leader for the Black

Ferns 7s sisters. She has also represented New

Zealand in touch rugby.

Family support is another key part of her

success and Tyla credits her dad and grandfather

with igniting her passion for the sport

and teaching her the basic skills.

Representative career

New Zealand Women's Sevens (2012- present)

Maori Women's Sevens (2012)

Auckland Women's Sevens (2012- present)

NZ Women's Touch team (2010 - present)

NZ U19 Women's Touch Team (2011)

M: 027 844 5347

E: danielle

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)

Strengthening Women

Inside and Out

Fitness for women

• Total body workout

• Coaches during every circuit

• Results for every fitness level

• Weight Management Programme

• FREE 7-day Trial

Curves Chartwell

Lynden Court, Chartwell, Hamilton

Phone: 07 8533 493






When it comes to walking,

running or training, there's

good reason for taking care of

your feet.

With the technological advanced

made in sports shoe design, there

are a host of reasons to make sure

you have the right shoe for the right job -

and even more importantly; the right shoe

to fit your foot.

10 reasons for getting your sports shoes

professionally fitted:

No matter what your age, fitness level or your

activity, it is extremely important to get your

shoes professionally fitted. At Shoe Clinic we

see so many instances where customers have

purchased the most expensive shoes they can

buy BUT they still get injured. This is largely

due to them not being fitted correctly, and

purchasing a shoe that has the wrong features

and benefits for the individual's feet and gait.

Here are some helpful tips of what to look

for when purchasing your next pair of sports


1. Feet change shape as we get older, often

becoming longer and wider.

2. Feet also lose some of the fatty padding

on the soles as we get older, meaning that

we may need a shoe (and sock) which

provides more cushioning.

3. Feet often change size with an increase or

decrease in body weight.

4. Feet may change size due to weather conditions

– becoming larger in hot weather

making a new shoe feel too tight. Your old

shoes will have stretched somewhat also.

5. Likewise feet change size during the

course of the day, so try and have your

shoes fitted in the afternoon if possible.

6. Feet can progressively change due to

some medical conditions such as arthritis

and diabetes, so it is important to have

your shoes professionally fitted each time

you require new ones.

7. Foot function and gait can change following

an injury, resulting in the need for

a shoe with different technical features,

such as support and cushioning.

8. We often change the type and amount of

our activity our feet are doing, so professional

advice is recommended to advise

you on the correct model, features and

size for your needs, based on your current


9. Simply replacing a current shoe model

with the updated model can prove to be

tricky, as shoe brands occasionally make

technical changes to a model which can

mean that shoe is no longer the correct

one for you. Expert advice can help you

find an appropriate model, which not

only feels comfortable but will reduce

your chances of injury.

10. Last but not least – children’s feet should

always be professionally measured and

fitted, as young growing feet can easily be

injured if ill-fitting shoes are being worn.

Content courtesy of Shoe Clinic in con

junction with Resonance Podiatry.

For more information, visit

Fresh new direction for

John Appel Physiotherapy

John Appel Physiotherapy has set off

in a new business direction, while still

maintaining his passion for wellness.

John exudes enthusiasm for maintaining

a healthy lifestyle, and thrives on passing on

his expertise and passion to clients, enabling

them to reap the benefits of his expertise.

Boasting more than 20 years in the health

and wellness industry, as well as two decades

experience as a physiotherapist, John has

worked alongside a multitude of sports injuries,

chronic pain injuries, and dysfunctional

movement patterns.

He has so many skills in his “toolbox”

that he is able to individualise treatments to

every individual, recognising that no one

treatment will work on everyone.

While this can be challenging at times, he

says that the outcomes are both amazing and


To be part of improving a client’s wellness,

to really make a difference to their

health and wellbeing, to improve their quality

of life is a real driving factor for John.

“The human body never ceases to amaze

me in it’ ability to heal,” he says. “By giving it

the right tools, it can change dysfunction and

bring about healing.”

Always striving to bring the best to his

clients, John continually researches the latest

science based evidence and attends overseas

conferences, to ensure he can offer new

and relevant techniques, and keep current

with leading wellness education. He has

built a reputation for being the first to bring

techniques to New Zealand (such as myo-

John Appel Physiotherapy

3 London Street, Ground Floor, Hamilton

Ph 07 839 7973 or 021 245 3508


John Appel

fascial release treatment, which has become

a significant big part of his physiotherapy

approach and practice).

In connecting with his clients,John has

been able to help them achieve goals and

successes they never thought possible, remove

established chronic pain, and be an integral

part of someone’s journey to wellness.

“It’s such an awesome achievement and

I feel very fortunate to be part of these life

changing events. It’s pretty special, and it is

why I continue to be passionate in

my field.”








in Hamilton and Waikato

Whether you are the type to seek out adventure at every turn

or are just looking for a gentle nudge outside of your comfort

zone, check out the great heart-pumping activities on offer

throughout the Hamilton and Waikato region and start

planning your autumn adventure.

Underground Adventures

The Waitomo caves are world famous for

spectacular glowworm displays, but the

thrill-seekers among us will head underground

for the more adventurous tours.

Black Water Rafting tours will have you

donning a wetsuit and floating, climbing,

jumping, and squeezing your way through

the underground passageways on tours with

names like the Black Abyss; while dry tours

include ziplining and abseiling (up to 100m)

into caves with names such as the Lost

World. These tours may sound extreme, but

a moderate fitness level and a keen sense of

adventure is all that is needed for most of

these exciting trips.

Plus, those with adventurous kids will

enjoy the new Troll Cave – a man-made

cave with the tour designed specifically for

children which will have them do their part

for ‘troll conservation’.

On the Water Adventures

If on the water adventures are on the cards,

head to the west coast town of Raglan. A

surfing lesson will see you experiencing

the thrill of surfing on one of the world’s

longest left-hand surf breaks. Then explore

Selling homes


Ha milton!

Jo Harris

027 551 3552


My passion equals your results!

One on One provides women with the inspiration, support

and motivation to include exercise in their busy lives at

their pace and level and still achieve results.

Relaxed, fun personal training sessions for women of all

ages in a safe and private studio environment –

one on one and small group sessions available

No crowds | No contracts | No joining fees

Bookings essential text or phone Julie on 021 2567091


the rugged and ancient limestone coast and

discover hidden beaches in the harbour on

a kayak or paddleboard tour; or leap off and

climb up waterfalls on a canyoning adventure

below Mt Karioi.

Lake Karapiro also offers a truly awe-inspiring

experience. Take a guided kayak tour

at dusk up the Pokaiwhenua stream, before

floating back down stream after sunset, guided

by the stars and light of the glowworms

that line the canyon walls. Or speed things

up a bit with an adrenaline-pumping jetboat

ride along the Waikato River in Cambridge.

Top Cycle Trails

The region’s cycle trails also offer some

great adventures. The Waikato River Trails

and The Timber Trail both boast hair-raising

swing bridges to cross, and the more

advanced sections of the trails are perfect for

those with a lot of experience on two wheels.

Riding alongside the Waikato River or exploring

ancient forests can offer a great day

out or turn into a multi-day adventure, while

the many smaller mountain bike tracks also

offer some technically challenging rides.

Motorsport Action

If the rev of an engine gets your blood

pumping, head north of Hamilton to

Hampton Downs. Challenge friends and

family to see who has the best time around

the Go Kart track, or really feed your need

for speed with a V8 Muscle Car or Supercar


Sky High Adventures

Get sky high with a gentle Hot Air Balloon

ride over Hamilton City, take a personal

helicopter or light aircraft flight over Waikato,

or experience the thrill of free-fall with a

13,000ft skydive – all offering truly spectacular

views of the region.

For more information on these and even more

great activities and attractions, check out





that change your life



Are you guilty of not eating

certain foods because you

were told they were bad for

you? Or convinced that

“fat-free” is healthy? You’re

not alone. We’re plating up

our top 10 food myths so you

can cook with confidence,

variety and flavour.

1. Fruit is sugary and you shouldn’t eat it.

Poor old fruit; it’s copped an unfair rep lately.

Fruit contains naturally occurring sugars

(not that sugars you find in chocolate bars)

and is high in water and fibre. We love fruit

and use it in our breakfast smoothies. Put

simply, eating fruit won’t make you fat.

2. Olive oil will clog your arteries.

Wrong! Olive oil consists of monounsaturated

and polyunsaturated fats which are the

good kinds of fat. Olive oil (which is part of

the Mediterranean diet) is loaded with antioxidants

and anti-inflammatories, and when

consumed properly, has no relationship to

weight gain or high cholesterol.

3. Eggs are bad for your heart.

Let’s crack this one. Egg paranoia is based on

the old assumption that eating the yolks will

raise blood cholesterol – not true. The cholesterol

in eggs has almost no effect on our

blood cholesterol levels. Cholesterol levels

are more influenced by saturated and trans

fat – not found in eggs.

4. Fat-free is healthy.

Be careful. “Fat-free” or “low fat” may not be

the smart option. Often these products are

loaded with sugars and chemicals to replace

the flavour. Also, when the fat is removed,

you’ll find you won’t feel full after eating, so

you could end up over-eating.

5. Eating fat will make you fat.

We can’t imagine our lives without avocado,

fish and nuts. Eating a diet with good fats

will fuel you with energy, help your body to

absorb fat-soluble vitamins, keep your brain

active and sharp, and will keep you fuller for


6. Fresh always beats frozen.

There’s nothing wrong with keeping some

frozen veg in the freezer – especially when

you need a quick dinner on the go. And

although fresh is genuinely better, if the veg

is flash frozen shortly after harvesting, they

typically contain the same amount of nutrients

as their fresh cousins.

7. Skipping breakfast will help you lose weight.

No, no, no! You need breakfast to kick start

your day with energy. Skipping breakfast will

make you starving by mid-morning so you’re

more likely to binge. If you’re not hungry

in the morning, try one of our smoothies.

They’re not only quick and easy to make,

they’re super delicious.

8. Gluten-free diets have fewer calories.

Some people think this is the secret to weight

loss. Unless you have a gluten intolerance,

there’s no need to cut it out. Some supermarket

foods labelled as “gluten free” are packed

with refined sugars and chemicals, which will

leave you feeling hungry and unsatisfied.

9. Always choose the salad when eating out.

Before careful. You may think you’re ordering

the healthy option, but your salad may be

worse than a bowl of hot chips. Fried croutons,

processed cheese and creamy dressings

may undo all your hard work at the gym.

10. Nuts are unhealthy.

Again, no! Nuts contain healthy fats (refer to

point 6) and help keep you full. They make a

great snack and are delicious in dressings in

smoothies. However, make sure you’re eating

raw or dry nuts only, not the salted variety.

For more information, visit




Curves is a successful global

franchise which has been

operating for more than 25

years, specialising in womens’

health, fitness and weight


Owner of Curves Chartwell, Pamela

Lansdown has been involved with

Curves for more than 10 years and

has owned Curves Chartwell for five years.

Having nursed in aged care and provided

exercise programmes in care facilities, Pamela

has a passion for supporting women with their

health and fitness, and to help women of all

ages be accountable for their own wellbeing.

“Regular exercise with resistance training

will improve strength, energy, balance, mobility,

flexibility, and help relieve depression

and stress,” says Pamela.

“No matter what your age, it can improve

your ability and enjoyment in other activities,

in work and family life, and sport.

“I tried many exercise programmes

myself with little change, but when I became

involved with Curves I knew this was the

ideal programme for me and believe it is one

of the best for women.”

Fun, fast and effective fitness

The Curves circuit is specifically designed

for women with a Curves Circuit Coach

always available to support and motivate.

The resistance equipment targets muscle

groups, helps tone and strengthen the entire

body and increase cardio fitness, giving a

total body workout in just 30 minutes. It’s

ideal for busy women to fit in with their work

and family.

Pamela and her staff are totally committed

to helping members achieve their goals.

Members say: “It gives me more than just

a workout, it helps me wind down and selfcare,

awesome staff.”

“Curves keeps me motivated to some

form of exercise weekly.“

“Curves keeps me focused on my health.

I love it.”

“I now feel so much stronger and have the

confidence to bike the Rail Trails and go on

much longer walks.”

“My doctor is so pleased I am now following

an effective exercise programme, my

blood pressure has dropped.”

In addition, CurveSmart is the advanced

personal training system attached to every

piece of equipment; giving instant feedback

as you work out, helping you achieve your

full potential and maximum results.


20 Benefits of

Strength Training


The Curves

30 Minute Circuit


20 Benefits of

Strength Training


The Curves

30 Minute Circuit



Curves Chartwell

Lynden Court, Chartwell, Hamilton

Phone: 087 853 3493

Call for a FREE Consultation

Curves Chartwell

Lynden Court, Chartwell, Hamilton





I’m stressed, I need to sleep more, I need to work less. I’m

tired, I don’t have energy to train, it’s too hard to eat healthy

all the time. I have no drive, I need to find my passion in life,

I’m just not happy.


These are all comments I’ve heard

consistently during my first year as a

personal trainer - from my clients, my

friends, my family, my colleagues and even


When you ask most people what they

want in life, it’s happiness, a work life balance

and good health – yet for most of us it seems

to be impossible, but why? Why is it so hard

to achieve a full quality of life, why is it so

hard to look after ourselves, why is it so hard

to look after our personal wellbeing? We all

have stress, we all get tired and we all have

days where we want to stay in bed and hide

from the world. Occasionally that’s fine – but

if that describes your daily life, it’s time for


I have recently transitioned from a personal

trainer to a wellbeing coach, because

even though it’s my job to help people

achieve their physical goals, there always

seem to be barriers and struggles in other

aspects of their lives that impede results.

When you become a personal trainer,

people tell you that you’ll also become a

councillor – personally I love that, which is

why I’ve decided, in my own way, to become


I can’t help someone lose weight if they

are stressed. I can’t help someone train hard

if they are exhausted and my most successful

clients are the ones who have a holistic

approach to life and concentrate on their

overall wellbeing.

Wellbeing is defined as the state of

being comfortable, healthy, or happy – and

I believe these are all feelings we should

achieve daily. Yet if you ask someone if they

feel happy, healthy and comfortable in their

day-to-day life, it’s not that often people can

honestly say they do.

So, what’s the key to achieving wellbeing?

I’m sorry to tell you this, but there isn’t

one. Just like exercise, just like nutrition,

our wellbeing is a journey that is going to be

different for all of us, so we need to stop looking

at what wellbeing is in general, but what

wellbeing means to us individually, and then

achieving wellbeing – your way.

Just like a training programme or nutrition

plan, it needs to be individually tailored

to your wants and needs. What is important

in your life? What will help you achieve

happiness? What will help you achieve a full

quality of life – a life that gets you out of bed

in the morning with a smile on your face

which lasts until you hit the pillow at the end

of the day?

We live a lifestyle that is full of responsibility,

challenges, pressure and commitments,

and there is nothing wrong with this.

Responsibility is good – it keeps us accountable.

Challenges are good – they push us to

achieve our goals. Pressure is good – it helps

us strive to be a better version of ourselves.

Commitment is good – it gives us a reason to

live each day. The downside is when we allow

ourselves to become stressed, tired, unhealthy

and lose track of our personal wellbeing.

So how do you achieve your own personal

version of wellbeing, your way? I can’t give

you all the answers. I’m simply someone who

has an opinion, a perspective and a personal

goal to not only achieve wellbeing, but to

help others do the same. So here are my top

five tips to help you achieve wellbeing, your


1: Define Wellbeing | Not by other’s standards,

by your standards

Wellbeing is different to all of us – so figure

out what’s important to you. Whether it’s

good health, strength and fitness, career and

purpose, family and friends, social life, down

time and relaxation, self-worth and acceptance,

confidence and charisma, happiness

and quality of life. Maybe it’s one of these,

maybe it’s none. Figure out what balance,

quality of life and wellbeing means to you.

Define it, own it.

2. Stop Prioritising | Everything that’s important

to you is important

How many times have you made a list of

what’s important to you, then decided what’s

most important and what’s least important?

Don’t do it – it devalues things and makes

us concentrate on certain aspects of our life

only, and that is when we lose balance. Everything

that you want out of life is important,

everything that is important to you is what

helps you achieve wellbeing

3: Set Goals | Vivacious, Audacious, Exciting

and Exhilarating Goals

Don’t be afraid of setting goals – they are

something that we can succeed at, can fail at,

can learn from and re-evaluate and re-define

at any stage. So, if you want to something big,

something crazy, something that makes your

soul soar and your heart smile then do it. If

you fail, who cares? Failure is what makes success,

and success is a huge part of wellbeing.

4: Live your Truth | Do it for you, and only you

– It’s Your Wellbeing

Why do what others want you to do? Why fall

to the social pressures of what others think

is right? Do what you think is right, do it for

you. As long as you do it with drive, morals,

values and stay true to who you are, then

you’re succeeding in life and succeeding on

your personal wellbeing journey.

5: Enjoy life and be happy | We only get one,

so make the most of it

As defined earlier – wellbeing is the state of

being comfortable, healthy, or happy. So, base

your wellbeing plan with this being your overall

goal. Aim to be healthy, aim to be happy.

Aim to find self-love and stop caring what

others think as quite frankly it’s none of their

business. As long as you are happy, that’s all

that matters – find wellbeing, find it your way.

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.




A desire to help support Lifeline NZ sees 20-year-old

Samantha Hall pound the pavements most days, training for

the 42.2km Rotorua Marathon later this year.

The Hamilton student is passionate about

helping people, and set herself the

challenge to raise money and awareness

for Lifeline NZ some months ago.

“Lifeline is an amazing organisation which

relies fully on volunteers and donations after

having its government funding cut.

“Mental health issues are serious in New

Zealand, and most people will know someone

(or themselves) who have suffered from

depression or anxiety. I think it’s so important

that awareness and funds are raised for

Lifeline as it really can save lives.”

Sponsored by King Honey (which has

supplied Samantha with honey to sell, with

money raised going to Lifeline NZ), she has

also set up a fundraising page at

“I want to make a difference. Running a

marathon has been a long term goal of mine

and I wish to complete it while raising funds

for Lifeline charity and providing inspiration

and motivation to others.”

When not training, Samantha is studying

a Postgraduate Diploma in Clinical Exercise

Physiology at Wintec.

“This is training to work with the moderate

and high risk clients who are unable to attend

standard gyms. I started my three year Sport

Science degree in 2015, wanting to work with

clients and help them to achieve their health

and fitness goals, to use exercise to change

their lives and improve their quality of life.”

She also works as a personal trainer at

Cambridge Fitness Centre.

“I was never into team sports in school,

but got into running in 2015, when I ran my

first half marathon, for which I trained hard,”

she says. “After completing it, my mindset

changed and I felt that I could achieve anything

so long as I put in the hard work and


“I’ve continued running half marathons,

and now decided it’s time for a marathon.”

After choosing to enter the Rotorua

Marathon (May 5, 2018), Samantha has been

training hard to increase her distances and

weekly mileage.

“It has taken a few months to get into a

routine regarding training and finding what

works best for me,” she admits. “I aim to run

approx 60km each week, and this increases

further as I get closer to the marathon.”

For more information, visit rotoruamarathon2018.

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I was recently asked by a once avid gym bunny if her new

habits of ballroom dancing and a 25-minute walk to work

each day was sufficient activity for health and fitness. What

a great question. Do we really need to go to a gym to achieve

health, fitness and wellbeing?

Physical Activity Guidelines for Americans

state that adults should do at

least 150 minutes a week of moderate

intensity exercise i.e. brisk walking, ballroom

dancing or aqua aerobics, or 75 minutes a

week of vigorous intensity, aerobic physical

activity, during which you would struggle to

hold a conversation e.g. race walking, hiking

uphill, or playing elite football. A combination

of these works well.

Muscle strengthening activities that are

moderate or high intensity and involve all

muscle groups on two or more days a week

provide additional health benefits. Resistance

training is great for maintaining muscle mass

and bone density particularly as we age.

Perhaps you want to lose 10kg and have

a flat stomach. Along with your regular

incidental exercise, you might need some

professional advice on exercise and nutrition.

The key is finding a qualified REPS

accredited exercise consultant or personal

trainer who will listen to you. You need to be

confident they have the qualifications and

skills to provide health screening, base fitness

assessments as well as help you with goal

setting and design you a programme that

works for you.

Look for a REPS accredited trainer with

the experience to help set “behaviour goals”

rather than “outcome goals”.

Neither they nor you can make your body

do what you want it to, but you can control

`what’ you do, such as eating more fruit and

vegetables, choosing to eat slowly and actually

savor what you are eating. You may even

end up eating a little less but still feel satisfied

because you are chewing and digesting your

food better – another step forward in attaining

that flat stomach.

A sense of accountability to someone we

trust can help us with sticking to a programme.

If you know someone is waiting,

you are more likely to turn up, whether it

be at a gym or another exercise location

and obviously, you need to feel comfortable

with your trainer regardless of experience or


According to an American study pub-

lished in Feb 2017, gym members tend to

have significantly higher levels of strength

and cardiorespiratory fitness; they are

generally more active than non-members.

Additionally gym members had lower odds

of being obese, a smaller waist circumference

(about 1.5 inches in men and women),

a lower resting heart rate – (by about five

beats compared with non-members) and

higher cardio respiratory fitness (a measure

that includes heart strength, lung function,

blood circulation and muscle mass). The researchers

concluded that based on the data,

purchasing a gym membership would seem

a good investment for someone wanting

to improve a variety of health and fitness


What if you feel working out in a gym is

just not for you – you don’t like the space or

the vibe or maybe you just fine it hard to take

that first step. Perhaps you feel intimidated

and turned off by the ads online or on television

you may have seen promoting washboard

abs and the perfect lycra-clad body?

The vast majority of us want a space

where we feel included and celebrated for

our efforts rather than an environment

where we feel judged by how we look. Only

8-9 percent of New Zealanders hold gym

memberships at any one time. However,

within Waikato there are many options all

with different spaces, faces and services.

Don’t give up. You will find somewhere that

makes you feel like you belong – your tribe.

As our lifestyles become more and more

hectic, location and convenience is key. If

your gym is reasonably close to where you

work or live, you are far less likely to be one

of those members who signs up, pays up and


Gyms can be fantastic places for helping

attain and maintain health, fitness and wellbeing.

The fitness industry is full of awesome

trainers and nutrition professionals who start

every day motivated to change the lives of

their clients. Think of the gym as another

tool in the box as part of your long-term

health and fitness plan.

We truly are in it for the long haul and

it helps immensely if you feel supported,

cheered on or nudged along if you fall off

the rails. Perhaps you choose a qualified,

mobile trainer who will come to you. Your

exercise programme could include outdoor

circuits, river walking, or a home-based

resistance programme. The sky is the limit

- an experienced, creative trainer will tailor

a programme to your goals and fitness levels

with activities you enjoy - mostly.

Working with a qualified, mobile trainer

can help you get to where you want to go –

you might even take up ballroom dancing!

LYNNE O’MALLEY After an extensive career in strength and conditioning, training

more than 50 international athletes, Lynne is now a full-time staff member at

Wintec’s Centre for Sports Science and Human Performance. She is studying for her

Masters in Sport and Exercise Science, her topic ‘Female Coaches in Strength and

Conditioning – Why so Few?’




If you’re looking for an epic

event to train for, mark the

Tarawera Ultramarathon

(2019) in your diary.

While that might seem like excessive

forward planning, when it comes

to the endurance and fitness required

for such a legendary event, you’ll need

every moment to prepare.

This year’s Tarawera Ultramarathon

marked its 10th annniversary, with the addition

of the inaugural 100 Mile Endurance

Run - and mother nature made it one to


As if an ultramarathon isn’t enough of

a challenge, an ultramarathon in a tropical

storm is a whole new offering.

Torrential rain made it extra tough

mentally and physically, with runners from

around the globe having to dig deep to find

the strength to carry on.

The 102km, 85km and 62km events were

run in reverse this year, from the town of Kawerau

back to Rotorua, with all athletes finishing

at the Government Gardens in Rotorua.

More than 1000 runners lined up at the

different start lines in what was one of the

biggest challenges of their lives. Hundreds of

volunteers and thousands of supporters also

braved the rain, standing on the sidelines

cheering for every single runner out on the


The 100 Mile race started and ended at

the gardens and the challenging course and

ongoing rain from the tropical storm saw a

massive impact on those taking part, with

close to a 50 percent dropout rate.

Race Results

The 102km saw the return of American ultra

runner Dylan Bowman (who also won the

race in 2015), picking up the winner’s trophy

again, although on a much more challenging


“Switching the race [direction] made it

more difficult, as you got the easy miles out of

the way earlier. Then the hardest part of the

race is at the end, when you’re not so fresh. It

was really mentally tough,” says Dylan.

In the woman’s race, American Kelly Wolf

took the female win in an emotional victory.

“This race has been on my mind for a

while and it has consumed a lot of thought.

They were tears of pain at the finish, as the

last couple of miles were pretty painful, but

they were also tears of joy because it was


The brutal 100 Mile event was won by

Frenchman Adrien Prigent, in 19 hours 38

minutes, followed a little later by Kiwi Grant

Guise. In the women’s race Sally McRae

from America was first home in 21 hours 11





Hannah Knighton is a keen

triathlete who is up with

the best in the world. The

18-year-old placed in the

top five at the 2017 Junior

Elite World Triathlon

Championship; is ranked

fifth in New Zealand and

is currently gearing up

for the Junior Oceania

Championships later this



member of the Pathway to Podium

programme, Hannah has been

awarded both a Hilary Scholarship

and a Prime Ministers, Scholarship towards

her BSc (Data Analytics) studies at the University

of Waikato.

The talented teen juggles intensive training

with her studies and is highly motivated ,

despite the challenges of time management.

INSPO Fitness Journal finds out more?

How did you get involved? I participated in

my first Weetbix Tryathlon as an eight-year

-old and was immediately hooked. I love

training and competing in three different

disciplines; swim, bike and run. I started

swimming lessons as a three-year-old and

have been a competitive swimmer for Hillcrest

Swim Club. At primary school I played

lots of sports including hockey, netball and

tennis. When I started at Dio I picked up

competitive road cycling and started to focus

on triathlon. I’ve been coached by Chris

Willett (Perimeter Coaching) for the past

four years.

Describe your upcoming season? I’ve had

a busy summer training in Papamoa with

the Tauranga Tri Academy and have moved

back to Waikato for Uni and to train with

the High Performance Squad in Cambridge.

I’ve raced in a number events over summer

around the country and competed and won

an Australian Junior Series Race in Adelaide.

The highlight of the domestic season will be

racing at the New Plymouth OTU Triathlon

Oceania YOG Qualifier and Junior Oceania

Championships later this month. My aim is

to qualify again for the NZ Junior Elite Team

to compete at the World Champs on the

Gold Coast next September. I’d also like to

gain more international experience.

What is your greatest successes to date?

Without a doubt placing fifth at the 2017

Junior Elite World Champs in Rotterdam

has been the highlight of my career. I really

didn’t know how I would stack up against the

other athletes, so to finish fifth was a total

blast. I spent five weeks in Europe with the

Tri NZ team training for the event which

was a fantastic learning opportunity. It was

also really cool to be a nominee for the 2018

Halberg Emerging Athlete Awards.

What motivates you? I love the variety of

training that triathlon provides. No two days

are the same, so training never gets boring. I

also compete in open water swimming, road

cycling and cross country so there’s always

another event to look forward to.

What’s the greatest challenge? Time management

is the biggest challenge I face. The

training requirement for the three disciplines is

pretty intense which means I need to have good

time management skills as I am also starting

university this year. I have had to learn how to

prioritise and not sweat the small stuff.

The team around you? I have a fabulous team

of coaches who support me. Chris Willett

oversees my triathlon programme. Chris is

based in Tauranga, so I spend most of the

school holidays staying with my grandparents

in Papamoa so I can train with him and

the Triathlon Tauranga Youth academy. I’ve

been lucky that Dave Spring and Julie Paterson

from CycleTime in Hamilton coached

the Waikato Dio Senior Cycling team. Matt

Teokotai White at Hillcrest Swim Club has

also coached me for five years. Their support

and encouragement is fantastic.

What does your sport involve? I train for

approximately 18-20 hours per week. I

generally do 4-5 swim sessions, four run

sessions, four bike sessions and two strength

and conditioning sessions per week.

What aspect gives you the most pleasure

from your sport? I LOVE competing. I also


enjoy travelling and visiting new places and

have friends throughout New Zealand as a

result of the sports I have been involved in.

What are your long term goals? My long term

goal is to win gold at the Olympic Games. I

realise this is a long journey but by focusing on

the process and making incremental improvements

each day, I believe this is achievable.

Was there a time when you thought of giving

up? Never, I love the sport. I really struggle

when it’s time for a break. I love the structure

that training provides and the feeling you get

after a hard training session.

Name five things about you/your sport people

would be surprised to know?

– My favourite snack is an apple with Pics

peanut butter

– I love shoes. If the shoe fits, buy them in

every colour.

– I have to finish my swim sets on a half or

whole km

– I really want a border collie

– I really really hate being late

Your favourite local spots to train? Mount

Maunganui. I love ocean swimming, there

are some great hills out the back of Papamoa

for cycle training and nothing beats running

up the Mount early in the morning.

Where in the world you want to train/compete

and why? I really enjoyed the climate

in Spain but I struggled with Spanish time.

Being a swimmer I’m used to getting started

at 5.30am. As long as the sun’s shining, the

water’s warm and the roads aren’t too busy,

I’m happy.

What other sports are you involved in? I’m

still a competitive swimmer although it’s becoming

increasingly difficult to find time to

compete in swim meets. I always compete

in the NZ Ocean Water Swim Series and

the NZ Open Water Swim champs. I’m a

member of Hamilton City Cycling Club and

compete in road cycling for both Waikato

Dio and the club. Last year I was a member

of the Waikato Dio Senior A Time Trial

Team that won the U20 girls NZSS Team

Time Trial at Palmerston North. I have also

competed for Waikato Dio at athletics and

cross country where I have won National

Secondary School titles.

Who inspires you? Flora Duffy, the current

World Champion, is my idol. I love the way

she is so good at all three disciplines.

What is your advice to others wanting

to have a go at the sport? Focus on the

process and not the results. Train hard and

have fun!


Lodge Cheers to Champions Advert OCT 2016.indd 1

20/09/2016 10:35:09 AM



It was action and intense competition on the water throughout the recent

2018 Rocket Foods New Zealand Rowing Championships at Lake Karapiro,

with Robbie Manson a star standout, completing a third Premier class

victory of the regatta with the retention of his men’s single sculls title.

In the battle for the Sir Bernard Freyburg Cup, Robbie was a class apart,

comfortably adding to the men’s premier double sculls and men’s premier

quad sculls crown he also snared.

In the men’s eight final, a powerful Waikato unit with Anthony Allen at

stroke and Caleb Shepherd as coxswain, held off Central RPC to win by a


Brooke Donoghue produced a dominant display to secure her maiden

premier national women’s single sculls with a stylish performance.

The Boss Rooster Trophy, one of the most prestigious prizes in New

Zealand rowing, went to the North Shore Rowing Club in a rip-roaring battle

against West End Rowing Club.

Teaming up with the Spoors siblings (Lucy and Phoebe), Grace

Prendergast and Emma Dyke (Southern RPC) added the women’s premier

coxless four title to the women’s premier pairs crown they also won


In the women’s eight, Central RPC regained the title they last won in 2016.

Two-time World lightweight single sculls world champion Zoe McBride

racked up a routine fourth successive Michels Cup win from her fellow

Central RPC athlete Jackie Kiddle.

Defending premier lightweight double sculls champions Harrison

Somerville and Jordan Glasson (Central RPC) were relieved of their title by

Chris Stockley and Zak Everitt. Full results can be found at

Photos by Steve McArthur/Rowing NZ





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Since I started my career 10 years ago as an exercise

physiologist, I’ve never been afraid of doing resistance

or strength training.


Before this, the story was quite different.

I wasn’t sure about how much or how

often to train as I didn’t want to ‘bulk’

up. The messages I had received growing

up in the 90s and early 00s was that cardio

was the answer to weight loss. Walking for

hours, running, swimming and cycling. I was

surprised to learn all those years ago that

the misconception was a misunderstanding

between male and female hormones.

Men have much higher levels of a hormone

called testosterone, which promotes

the burning of fat and building of lean muscle

mass. This is the main reason men build

muscle mass more easily than women.

Women have far less testosterone, which

means it’s more difficult for them to build

muscle and create the bulky appearance you

typically see in male bodybuilders. Understanding

this allowed me to see that strength

training was even more important for women

of all ages. The reason for this was because

we know that around the age of 30, muscle

mass begins to decline in women, as does

bone mineral density. So it was the light bulb

moment that resistance training would make

me strong, build lean muscle, help burn fat

and amazingly help prevent type 2 diabetes

and other chronic diseases; I was in.

Women who strength train a few times

a week will not only increase lean muscle

mass; they will improve their metabolic rate,

which will in turn burn more calories when

they are at rest. The higher your fat free mass

or lean muscle mass, the stronger you will

continue to be through your 30s, 40s, 50s

and into your senior years of life.

The average woman who trains three to

four times a week for 45 – 90 minutes doing

a mixture of cardio and weights will over

time lose weight, build or at least maintain

lean muscle, and increase not only cardiovascular

fitness but also muscular strength.

Research has shown that resistance training

is effective in maintaining lean muscle mass

while trying to lose weight.

Look into your future, where do you see

yourself in 20, 40 or 50 years? Do you want

to be travelling the world in your retirement

or unable to climb stairs? Would you like to

open your own jam jar and work in the garden?

Strength training can be so much more

than simply bicep curls and squats.

Technically resistance training is any activity

which makes your muscles stronger. It

can come in many different forms: moving

your own body weight, throwing a heavy

ball onto the ground, pushing the buggy up

a hill.

Check out these five fun strength training

exercises below you can do anywhere with

zero equipment. You just move your body.

1. Lunges with a twist

This exercise focuses on stability of the hip,

knee and ankle. Assume a lunge position,

ensuring that your front knee is positioned

over the mid and the rear foot throughout

the movement. The back knee should bend

as you lower to the floor while the back heel

points up to the sky. Keep the front knee in

line with the second toe and keep it steady as

you perform each lunge. While in the lunge

position twist your upper body, keeping your

hips and knees pointing straight ahead and

stable, twist back to face straight ahead and

then perform your next lunge and repeat.

Aim for 3 x 10–12 each leg and adjust reps

and sets according to your strength.

2. Kneeling plank with arm reach

Keep your shoulders down, neck and back

straight and feet lifted for the plank, ensuring

you don’t let your hips sag. To make it harder,

perform it off your toes. Straighten your

right arm out in front of your head, keeping

your elbow straight and pulling the shoulder

back. Replace hand back onto the floor and


epeat on the other side. Try to aim for 10

on each side before you take a break. Adjust

according to your strength.

opposite elbow and knee together. Proceed

to placing hand and knee back onto the floor.

Aim for 3 x 8 each side.

reach the left hand to the right foot keeping

your hips off the floor. Repeat on each side.

Aim for 3 x 10 each side.

3. Quadruped opposite arm and leg with

knee and elbow touch

Kneeling on your hands and knees, keep

your knees directly below your hips and your

wrists directly below your shoulders. Try to

maintain a slight curve in the lower part of

your back. Engage your core by pulling your

belly button in to your spine. Extend your

right arm out in front of you and your left

leg out behind you, keeping your lower back

still and squeezing your butt. If this is hard

for you then just practise that before adding

the knee and elbow touch. Bringing the arm

and leg back down, instead of replacing back

on the floor bring them under your abdomen

and ‘crunch’ your tummy touching the

4. Crunch into toe tap with opposite arm

Lay on your back with your knees bent and

feet on the floor. Perform a crunch and then

place the right hand on the floor while you

5. Mountain climbers

Begin in a plank position with your hands

and toes on the floor, without letting your

hips lift or drop bring one knee toward your

chest squeezing your abdominals. Drive that

leg back to the ground and repeat with the

other leg. Aim for 3 x 15 each side to begin.

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.





Have you ever noticed how often people say:

I should have known better; I should have

done better; I should be better than this; I

should know what to do next or I should be

able to cope with this?


We are so hard on ourselves in life.

We forget that we are not given

manuals on how to navigate our

lives and yet we seem to measure ourselves

against some sort of grade or rating when

evaluating how we are doing.

Sometimes it is appropriate to do so, like

within a job when you have a description

with your responsibilities outlined to guide

you in your work. But in things like parenting

or relationships or health or finances we

often have little to no guidelines and education.

But we are quick to lose perspective of

this and beat ourselves up when things don’t

go to plan.

Recently another mama said to me. “I

should know how to deal with my son better.”

I asked who or what she was measuring

herself against? Who decided this for you?

We have all heard that comparison is the

thief of our own happiness and we truly have

no idea what is really going on for people

behind closed doors, but we still assume that

everyone is doing better or are well ahead of

us in the game of life.

Do not strive for

perfection, strive for

progress instead.

You are worthy of


We can often be thrown

into situations well beyond

ourselves, so give yourself

some kindness and some

grace. Are you doing the best

you can taking all the above

into consideration? I am sure

you are.

Acknowledge yourself for

the accomplishments and

growth you have already undertaken

to get you where you

are today. Express gratitude for what did go

well and the support you have around you.

If you feel you really did make a mistake and

let yourself and others down, then forgive

yourself. You are not perfect. Do not strive

for perfection, strive for progress instead.

You are worthy of forgiveness.

Sometimes we don’t show up as our best

selves. Sometimes we go against our values

and priorities and make a wrong turn. Sometimes

we lose sight of love and let others

down. But you need to learn to give yourself

second chances like they are going out of

fashion. Let the shame or guilt pass through

you rather than getting stuck and punishing

yourself more and more.

Once you have found the grace to forgive,

give yourself some time, space and love to

get back up again. Then start asking powerful,

forward moving questions. What can I

do next time differently? What can I learn

from this? Who can I ask to support me or

mentor me through this? Where can I gain

the skills necessary to show up stronger next

time? This is key. You need to take this time

to move forward into new possibilities.

Life is full of challenges which make it

exciting and bursting with opportunities for

growth. So listen to your inner voice and the

words you speak out loud. What ‘SHOULD

HAVEs are you expressing about yourself

unreasonably and unkindly? Who and what

are you measuring or comparing yourself

against? Remember that ultimately you

decide that you are enough. You decide that

you tried your best. You decide that you are

worthy of grace and forgiveness. You decide

what to expect of yourself. You decide what

actions you will take to grow more from each


So be kind. Be gentle on yourself. Know

when the time is right to push yourself in a

healthy way. No more ‘SHOULD HAVEs only

‘CAN DOs and ‘I HAVEs and ‘I AMs’. I can do

this. I have the courage to improve myself.

I am enough.

It really is up to us to choose our own

kindness guidelines. What works for you,

where you are now, within your current

circumstances, with the resources you

have available and reflecting on your own

upbringing. What is reasonable and healthy

to expect of yourself? Are these expectations

ones that you would have of those you love?

Are they fair and compassionate?

REBECCA JEFFERIES is a Life Coach for Breathing Space Coaching in Waikato

and works with people from all walks of life. Her mission is to inspire people to heal

themselves whether it be in mental wellness, mindset, health, relationships, self-love

and inner confidence or being passionate in their work. Rebecca seeks to serve people

as best she can and become the client’s own personal advocate for living a life they love.

She experiences the most joy once her clients begin serving others in their lives with the

wisdom and tools they have learned throughout their coaching sessions.




A large percentage of us spend a significant amount of our

day sitting at a desk. So as a physiotherapist based in CBD

Hamilton, with plenty of desktime in between clients, I can

empathise with one of the most common questions I get -

‘what is the best chair for my office?’


Office ergonomics is a science unto

itself and a simple Google search will

give you hundreds of diagrams of

good office posture - so which ones are right?

When faced with this question, my answer

over the years has been standard. However, in

the past six months, I’ve modified my answer

due to new equipment becoming available

for yhe office space.

One of the first things to remember if you

are a desk jockey is that the human body was

designed to move. As a simple rule of thumb,

you should never be stationary at your desk

for more than 45 minutes at a time. Even a

perfect posture can become dysfunctional if

the body doesn’t move. Staying locked in a

posture is simply asking for trouble.

If you work in an office building, take the

stairs at least once per day, for lunch make

sure you get outside and get some fresh air

and stretch/move the body. If possible, try

and squeeze in a lunchtime exercise session

at least once per week. Movement is the key

to wellness.

With regards to sitting posture; if I was

stuck behind a desk I would have three options

available to me throughout the day and

would move between these postures at least

every 90 minutes.

Posture #1: Standing desk.

Research shows that sitting for six or

more hours a day can makes you up to 50%

likelier to die within 15 years than someone

who sits for less than three hours. Even if you


This is the main reason I would be using

a standing desk for at least 40 percent of

my day. However, it’s important to note

that standing all day in a single posture can

produce other issues, so the new standing

desks that can quickly drop down to allow

the user to change to a sitting posture would

be my pick.

Posture #2: Swiss ball

If I’m going to sit at my desk, I would use

a Swiss ball as my seat. The pelvic position is

better, the bouncing allows movement and

the instability of the ball forces core muscles

around the spine to work at a constant

low-grade contraction. This is all good for

posture, movement, and comfort.

Posture #3: Saddle stool

Up until a year ago, my third option

for office posture was a well-designed office

chair. However, in the last 12 months, the

saddle stool with a back has become more

readily available and has some good research

around it.

The saddle stool has been used for ages in

the dental industry, but only recently some

bright spark decided to put a back on it, and

in some cases even armrests.

The saddle stool is fantastic for pelvic

position, hip position and putting the spine

in a relatively neutral position. The back rest

is important because the other two postures

don’t allow me to really relax. With this

posture I can rest the spine against the back

of the chair while still holding a safer posture

for my back.

So, if you are an office worker, I hope I see

you on the stairs and out and about during

lunch. Remember to keep moving, keep well

and enjoy life.

JOHN APPEL Physiotherapist John Appel is 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. John Appel Physiotherapy is based in central




In addition to new salads, smoothies, acai bowls and slices,

we have introduced online ordering. You can pick up your

salad in the afternoon without worrying that your fav has been

sold out! We sell Family size salads and we can cater for your

work functions, so more time for your workout!








• Mobile Personal Training

• Sport Specific Strength

and Conditioning

• Nutrition analysis and


• Small group training





A new era for the sport of

show jumping was ushered in,

with the launch of Takapoto

Estate Showjumping on the

banks of Lake Karapiro.

This impressive world class venue was

made possible by the support of the

Plaw family, with Mitch and Kate Plaw

involved in New Zealand high performance,

pathway and community sport, including

equestrian, cycling and hockey.

The stunning setting among more than

half a million native trees on a beautifully

landscaped 600 acres, was a jaw dropping

backdrop for some of the most exciting show

jumping action New Zealand has seen.

The four-day show offered almost $70,000

in prize money, with entries quickly reaching

a maximum of 435 horses and riders from

New Zealand, Australia and further afield.

Photo by Cheleken Photography /Ana Rattray

Flying home for the event were New Zealand’s

victorious Abu Dhabi Longines FEI Nations

Cup team of Samantha McIntosh, Daniel

Meech, Richard Gardner and Bruce Goodin.

The event raise more than $30,000 for

New Zealand’s 2018 FEI World Equestrian

Games team, thanks to sporting superstars

from the New Zealand (hockey) Black Sticks

and cyclists alongside Olympic, WEG and

World Cup final riders.

Hydration power

Following Powerade’s long association with New Zealand athletes

and teams, the release of Powerade’s limited edition Pineapple

Storm ION4 + Coconut Water coincides with the 2018 Investec

Super Rugby competition (Powerade is the official sports drink to the

five New Zealand franchises - Blues, Chiefs, Hurricanes, Crusaders and


The latest release also marks Powerade’s first product launch since

welcoming New Zealand and Crusaders outside back, Israel Dagg as a

brand ambassador.

“Powerade’s sports drink continue to raise the bar. Complete with

great hydration benefits including potassium, Pineapple Storm ION4 +

Coconut Water is really going to appeal

to a number of people and be a

part of my preparation and recovery

routine,” says Israel.

Jodie Timmins, Powerade brand

manager says: “Rugby is one the

most physically demanding sports

which requires players to work at

high intensity for prolonged periods

of time.

“Whether it’s general exercise or

rugby specifically, proper hydration

is crucial. Powerade is immensely

proud to partner again with the

Blues, Chiefs, Hurricanes, Crusaders

and Highlanders, as they look to

make their claim towards this year’s

Investec Super Rugby title.”

For more information visit


Enter to win one of two awesome

Powerade prize packs, including

the new Powerade Pineapple

Storm ION4 + Coconut Water.

The electrolyte drink replenishes

fluids and electrolytes, with a

great tasting pineapple flavour

and coconut water (also known

for its hydration benefits and

potassium content).

To enter, email your name

and contact details (with

POWERADE in the subject line)

to or enter

online at Entries

close April 30, 2018.


The Out and About photos are also posted on our

Facebook page:

Jump online to tag yourself and your friends!

This page is proudly sponsored by Fairview Mazda

P 08 849 9899 |


Top showjumping combinations in action at

Takapoto Estate Showjumping, on the banks of

Lake Karapiro. Photos by Lisa Potter.





Rotorua will be buzzing with high adrenalin this month, with

athletes from around the world converging for Crankworx

Rotorua 2018 (March 17-25).

Keen to collect points with the Giant

Toa Enduro (presented by CamelBak)

designated as an Enduro World Series

(EWS) Qualifier race.

This means competitors will be eligible

to collect EWS global ranking points, and the

opportunity to qualify for priority registration

for all rounds of the 2019 EWS.

The Crankworx line-up includes the

100 percent Dual Slalom; sure to be a

crowd-pleaser, pitting two competitors

against one another in a side-by-side battle

against the clock. Dual Slalom tends to bring

out mountain bikers from different disciplines,

so expect to see competitors from

downhill all-stars to dirt jumping ninjas.

The track is being built by internationally

recognised local trail builders Empire of

Dirt, with the event building on the success

of Crankworx Whistler’s annual Dual

Slalom race. With both men’s and women’s

categories on offer, this event’s sure to be a

favourite among racers and fans at Crankworx


The Redwoods Downhill kicks off the

international downhill racing season, in

the famed Whakarewarewa Forest on the

Taniwha Trail.

For a full timetable, visit

The Crankworx World Tour is where ordinary

humans perform the extraordinary and launch

into the realm of the unimaginable. From

slopestyle ninjas to downhill champs and enduro

experts, sideways steeze-masters, slalom

slayers and pump track pros - they all ride faster,

climb further, fly higher, and go bigger than

what was once thought to be possible, taking

on the world and the challenges set before

them with seemingly superhuman power and

passion. In 2018, Crankworx brings their feats

of two-wheeled magic to four stops around

the world: Rotorua, New Zealand (March 17-

25); Innsbruck, Austria (June 13-17); Les Gets,

France (June 20-24); and Whistler, Canada

(August 10-19).

Mckay Vezina in Rotorua’s

legendary forest racing the

Giant Toa Enduro. Photo by

Boris Beyer


Hamilton’s Sue Pairaudeau who is

breaking barriers; launching an online

social space where diversity and different

abilities are ‘the norm’.

The MyKind website launched November

30 (to coincide with Disability Pride Week )

and is about uniting and celebrating people

with disabilities.

Having worked in the disability sector, and

living with differently abled family members,

Sue's vision is for a society that values the

person first, regardless of disability.

MyKind is a Kiwi website for people looking

to meet like-minded others.

"It's not just a dating website; it provides

the spectrum of tools for the journey from

chatting, blogging and friendships, to flirting,

skyping and dating," she says. "Not everyone

is comfortable on a website where there is an

expectation to date, so making friends is just

as important to connect with like minds. "

MyKind member fees go back into New

Zealand’s disability sector through a grant/

donation/sponsorship programme, to

support individuals, families of people with

disabilities, and not-for-profits in the disability


"The aim is to foster an inclusive community

of single adults aged 18-plus, with or

without disabilities or health impairments,"

says Sue.

"It is kinder than mainstream social websites

and a first in New Zealand – a hybrid

site that is neither chat or dating, mainstream

or ‘disabled’."

The site also offers a match-making

service where a human, not a computer,

matches members’ profiles for friendships or

potential dates.

For more information, visit




Tim Williams. Photo Katrina Robinson Photography

Tim Williams may have experienced a total change of

lifestyle since a rugby accident left him paralysed, but his

determination and competitive nature has remained intact.

Aged 19 at the time, Tim was left a

quadriplegic following a rugby accident

in 1995.

He began hand cycling in 2008 after

borrowing a mate’s hand cycle and started off

riding 10km a day in jeans. He quickly established

a goal of cycling 3650kms in the year

and after just a few years in the sport, found

himself hand cycling on the world stage.

In 2013 Tim competed in the Matane

Paracycling World Cup and at the World

Championships in Baie-Comeau, both in


He was well off the pace that year but returned

to international competition in 2014

at the UCI Road Paracycling World Champs

in Greenville, USA where he took out bronze

in the road race.

Tim also competed in the H1 Time Trial,

where he became the world champion and

exceeded his expectations in the process.

“I went into it with the hope of getting

onto the podium, but to win gold was pretty

awesome,” he says.

He donned the rainbow jersey the following

year and managed to pick up a pair of

silver medals in the road race and the time


Tim missed out on the Rio Paralympics

due to there being no medals offered in his

class, something he hopes will change for Tokyo

in 2020. In the meantime his attention

turns to local competition and he says his

training has been going to plan.

“I have an event just out of Hamilton in

early March, then I’ll be doing New Zealand

age group nationals in Carterton where they

run a para section in April. And I’ll take it

from there, I would love to go to Road World

Champs again.”

And Tim has plenty of people around

him who thoroughly back him. His uncle

Barry Williams and friend Ray Hewlett may

both be in their early 70s, but their pace of

life hasn’t slowed. The pair have recently ridden

the length of the country to raise money

for Tim and Paralympics New Zealand.

Always up for an adventure, the friends

love being active, so much so that they

decided to take on one of the biggest rides

possible, from Cape Reinga to Bluff via the

west coast of the country.

With a long history of riding together,

they decided the fundraising Cape Bluffers

Ride was a worthy challenge for a great

cause, and decided to split the profits 50/50

between Tim Williams and Paralympics New


The connection between Tim and Barry

is strong.

“Barry is my uncle. He first told me of this

ride on Boxing Day 2017, I thought it was a

great thing he was doing, but then he went

on to say he was thinking of doing it to help

me out and I was blown away!”

Riding the length of the country is no

Barry Williams and Ray Hewlett.

mean feat and to complete it in your 70’s is

something truly remarkable. It just goes to

show that age is no barrier to being active

and taking on new challenges.

Funds can be donated to the cause

through the Give A Little page, for the Cape

Bluffers Ride.






Celebrate all the fun aspects

of women’s lifestyle, at the

upcoming 2018 Women’s

Lifestyle Expo at Claudelands

Arena next month.

This annual event is the perfect occasion

to leave the blokes at home, grab your

girlfriends and head along for a day of

fashion, beauty, health and inspiration.

The impressive range of exhibitors showcase

everything from jewellery and health

products, to business products and crafts,

fitness, food and wine (with free samples),

homewares, fashion shows, cooking demonstrations,

free goodies and more.

Interactive areas include a Nail Pamper

Zone, Hair Styling Lounge, Beauty Pamper

Lounge and Makeup Lounge.

The event is from May 26-27 at

Claudelands Event Centre.

Enter to win one of three double passes

to the Hamilton Women’s Lifestyle

Expo. To enter, email your name and

contact details (with WOMEN’S EXPO

in the subject line) to win@inspomag. or enter online at

Entries close April 16, 2018.


Introductory offer till 31st May 2018

Purchase 10 therapy sessions for $299.00 (value $590)

Celluma LED Light Therapy Session 30 mins $59.00

Celluma LED Facial 45 mins $70.00 - purchase 5 facials for

$350 & get 6th FREE


Now In Two Locations

:: 441 Victoria Street, Hamilton :: P (07) 838 3418

:: Ground Floor, Chartwell Shopping Centre :: P (07) 852 5341

:: ::


Light Therapy to our salon, exciting device

that is flexible for all areas of your body. Can

be moulded around your leg, arm etc...



IPL (laser) hair removal & rejuvenation

We can offer virtually pain-free hair removal

on most hair types and skin types I-V safely

and with great results! As well as hair

removal we can offer great results with skin

rejuvenation, pigmentation, vascular and

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Disaster, Sunescape, Skinnies, Thalgo, Eye of Horus, Young Blood.

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Five Cross Roads, Hamilton

Phone: 07 853 9102 |





Invigorate your skin with the ultimate

cleanser; the Aspect Dr AHA/

BHA Foaming Cleanser. The gentle

exfoliating action helps improve the

skin’s texture, tone and smoothness,

and dull skin is invigorated and

purified with a gentle, yet deep facial

cleanse. Your skin will thank you.

Add some colour impact to your autumn

palette with this exciting MegaLast Liquid

Catsuit range. The stunning selection of

matte lip colour is brought to you by the

cult Wet n Wild make-up brand. For lip

colour that won’t budge, and glides on like

glossy butter, the lightweight formula is easy

wearing and long-lasting.


Think of the natural botanics of

manuka honey and bee venom, with

a touch a coconut oil - all wrapped

lovingly around your skin in a

soothing organic cotton mask. Living

Nature’s organic Bee Venom Mask

plumps and tightens skin, while giving

a healthy glow. Treat yourself.



With summer behind us, we’re all

about nourishing our skin and the

allure of face masks. Treat your skin

and help repair the damage of summer,

with soothing, nurturing products.

Then add impact with some of our fave

beauty products.


Charcoal is the new black, especially

when it comes to skincare. Detoxify

your skin with this Cosmedix Detox

Activated Charcoal Mask. Charcoal and

clay-based, the mask gently exfoliates,

draws out impurities and cleanses away

pollutants leaving skin looking freshly

radiant. It’s perfect for sensitive skin and

congested pores.


Packed with the goodness of certified

organic vegetable, seed and super fruit, this

revolutionary Face Compost mask is designed

to give a seven minute burst of goodness to

your skin. Sonya Driver, the founder of Eco

Tan, created Face Compost to brighten and

draw out impurities, leaving skin hydrated and

drenched in green goodness.


Calm your skin with this Colorescience

ALL CALM SPF 50. The three-in-one

correcting makeup primer helps

neutralise the appearance of redness,

while also acting as a moisturising

color corrector and provides SPF 50.

That’s plenty of bang for your buck.


There’s nothing quite like a deep skin

cleanse after the rigours of summer. Take

Back Control Oil-Controlling Mud Mask is

packed full of goodness, from nourishing

coconut to superfood cacao and Kaolin

clay. As well as being creamy and luxe to

apply, it’ll also leave your skin smelling

irresistibly coconutty.





Grab the ultimate summer

six pack and treat yourself to

some pamper time with one

of our top picks.

Still Me by JoJo Moyes

Penguin Random House,


I heart Louisa Clarke.

And I heart Still Me.

Unlike movie sequels,

there’s nothing to fear

here, in JoJo Moyes third

book in the Me Before

You series. The quirky

endearing character

of Louisa Clarke draws in the reader and

you can’t help but follow along until the end.

Embarking on a fresh life in New York, she

finally begins to discover who she is and what’s

important to her. Mixing with high society and

struggling to juggle two separate lives, Louisa’s

journey is another JoJo Moyes’ addictive read.

Differently Normal

by Tammy Robinson

Hachette, $29.99

New Zealand author

Tammy Robinson

dishes up a mesmerising

read about first

love, family love,

expectations and

sacrifice. Maddy’s work

and personal life revolves

around helping keep her autistic sister

healthy and happy. So she has no time for

complications - or boyfriends. And when she

meets Albert, juggling his own challenges,

the pair embarks on a fresh journey. Written

with exquisite tenderness, humour and

heartbreak, I defy you not to shed a tear.

The Cactus

by Sarah Haywood

Hachette, $34.99

It’s riveting to have

many layers of a personality

unfold page by

page. The prickly main

character of Susan

Green (don’t call her

Suze) slowly and enticingly

unfolds in The Cactus, with fresh facets

of her personality slowly revealed. She’s not

always warm or loveable, but she is eminently

relatable - which somehow makes her

burrow under your skin and want to know

more. Susan thinks she has the perfect life,

but when her mother dies and her relationship

with her estranged brother is under the

spotlight, the cracks begin to show.

The Monk of Mocha

by Dave Eggers

Penguin Random

House, $38

A memorable coffee

is a unique blend of

many flavours and

layers, and so it is with

The Monk of Mocha.

This fascinating true

story brings together

subjects as diverse as coffee, politics, war,

religion, culture and business - but somehow

manages to align these strands into a

smoothly flavoursome read. It also offers

up an insight into Yemen and the radiating

impact of civil war and politics - but without

being too cumbersome a read. Rather it is

thoughtful and insightful, and immensely



Pacific Radiology specialise in sports injury imaging

and diagnosis.

We accept any referral forms and provide a

walk in service for all x-ray examinations and urgent

diagnostic imaging .

Call Pacific Radiology for an appointment today or visit


Von Tempsky



Phone: 07 834 0000

35 Pembroke Street, Hamilton Lake

21 Von Tempsky Street, Hamilton East

6 Avalon Drive, Hamilton West

14 Dick Street, Cambridge


26 TH & 27 TH MAY




Grab your

girlfriends, mum

or daughters

and come have a

great day out!

You deserve a

girl’s day out.

• Everything from wine and

food, to fashion, local

businesses, beauty & more

• Over 180

companies involved

• Brandhouse Wine Bar

• Goodie bags

• Fashion Zone

• Beautyexpress!

Pamper Lounge

• Huge Artisan Craft Zone

Find out more at




with good food

When it comes to modern

cooking, Melissa Hemley’s

take on fresh ingredients and

innovative recipes is bang on


Her new book EAT HAPPY: 30 minute

feel good food is a mouthwatering

celebration of fast, real food.

Geared to today’s busy lifestyles, each page

features simple, flavour packed and feel good

recipes, all made in just 30 minutes and using

easy-to-find ingredients, leftovers, minimal

waste and batch cooking. Hallelujah!

One half of the of the Hemsley Sisters

whose food business Hemsley + Hemsley has

pioneered modern healthy home cooking

since 2010, Melissa and her recipes have

featured around the globe, including in The

New York Times, Vogue and Harper’s Bazaar.

EAT HAPPY: 30 minute feel good food is

packed with 120 recipes, so plenty of inspiration

for experiencing delicious new foodie

treats. Melissa set herself a challenge that

every recipe can be ready in half an hour or

less, is straighfroward and simple so anyone

can cook them, can easily be doubled to be

batch cooked for the fridge or freezer and

use one pan for minimal clean up afterwards.

Now that’s my kind of cooking!

Monday miso

noodle soup

Soothing, easy and restorative, this is my

ideal Monday night dinner. It will set you up

nicely for the week. Although I always prefer

a one-pan recipe, you do need two pans to

keep things moving along.

However, make it worthwhile by cooking

extra noodles and eggs for the week ahead,

so think of this recipe as both your Monday

night dinner and an investment for the week


You could add them to a Waste Not, Want

Not Bowl (p. 72) for a packed lunch. Not to

worry if you can’t get seaweed, but do look

out for it.

Serves 4

10g (about 8 tablespoons) seaweed, such as

dulse or arame

330g buckwheat noodles

1 tablespoon coconut oil

3cm piece of ginger, finely chopped or grated

3 garlic cloves, finely chopped

1 fresh red chilli, deseeded and finely

chopped (or to taste)

1 bunch of spring onions, sliced

200g shiitake mushrooms, roughly sliced

1.2 litres stock/bone broth (p. 278) or water

4 eggs, at room temperature

1 cabbage (400g), shredded


2 tablespoons miso paste (or to taste)

1 tablespoon hot water Juice of ½ lemon


Toasted sesame oil, for drizzling

1 tablespoon black sesame seeds

½ lemon, cut into 4 wedges Sea salt

1. Soak the seaweed (if using) in water

according to the packet instructions, then

drain, rinse in fresh water and roughly chop

before setting aside. Boil the kettle.

2. Fill a saucepan with boiling water and

cook the noodles according to the packet

instructions until al dente (about 5 minutes

instead of the usual 6–8), then drain, rinse

with cold water to stop them cooking, and

set aside.

3. Meanwhile, melt the oil in a second, larger

saucepan over a medium-high heat. Add the

ginger, garlic, chilli and white parts of the

spring onions and fry for 2 minutes, stirring


4. Add the mushrooms and cook for 3–4 minutes,

stirring occasionally, then add the stock

and bring to the boil. Reduce to a medium

simmer to cook for 2 minutes and then add the

cooked noodles back to the pan to heat through

for 1 minute before removing from the heat.

Recipe extracted from Eat Happy:

30-minute Feelgood Food by Melissa

Hemsley. Published by Ebury Press, RRP:

$55. Photography by Issy Croker.

5. While the mushrooms are simmering, fill

the original pan with boiling water and lower

the eggs into the pan. Simmer over a medium

heat for 6½ minutes (for a just-runny

yolk), then cool the boiled eggs under cold

water, peel and halve.

6. Remove the soup pan from the heat, drop

in the shredded cabbage and the soaked seaweed,

then mix together the ‘miso stir-in’ in a

small bowl and stir through the soup.

7. Divide the soup among four bowls, add

the egg halves and top with the remaining

chopped spring onions and a drizzle of toasted

sesame oil. Sprinkle the egg halves with

sea salt and black sesame seeds and serve

with a lemon wedge if you wish.


Use it up

Any cabbage will do here, or swap it for pak

choi, broccoli or any leafy greens, and use

any mushrooms you have.





When it comes to setting goals

and achieving them, Waikato

bodybuilder Mike Smith

continues going from strength

to strength.


The 43-year-old is proof that age is

no barrier in his sport. This year he’s

gearing up for the Brisbane Commonwealth

Classic, honing his skills and continuing

his dedication to a sport which requires

massive amounts of dedication and training.

In a sport where he is regarded as an ‘old

fella’, he’s continuing to impress and last year

picked up five wins, including the NABBA

National Championship.

He also managed to earn himself a WFF

Pro Card, something he’s worked towards for

six years.

“I’m now entitled to enter the WFF pro

shows around the world where prize money

is offered, and can no longer compete as

a WFF amateur. I’ve been offered some

assistance by the federation to compete in a

variety of countries from Kuwait to Mexico

to Singapore.”

This year Mike’s focus is largely on the

Brisbane Commonwealth Classic. He’s aiming

to produce his best look from last year,

which is a combination of his peaks from

four different shows.

“I have to be very precise to pull it off but

the effort will be there to do my family and

NZ proud,” he says.

Mike owns and operates Trainstation gym

in Te Awamutu, which means his time is

stretched pretty thin. However he thrives on

helping and inspiring others.

His own training begins at 4am with a

weights session followed by 30 minutes to

one hour’s worth of cardio. He’ll then complete

another weights session mid-morning

and spend the rest of the day working as

a trainer in the gym. And that’s just the


Something that sets Mike apart from other

body builders is what he calls “Shatterday”

- a Saturday ritual of climbing one of the

many peaks Waikato has to offer.

“It started with the Hakarimatas and

then came Pirongia, Kakapuka, Te Aroha,

Maungatautiri, Karioi or whatever is the best

in the region we are in at the time. “In 2017

it became a Saturday and Sunday ritual. Now

I’ve taken it one step further and do two

a day. Once even three just as a personal


This ambition to go the extra mile has

earned him the nickname “Mad Mike” in

bodybuilding circles.

To stick to such a rigorous training regime

and still manage to help others achieve

their fitness and body goals takes exceptional

time management skills and a lot of determination.

“I believe if you want something bad

enough you make it work no matter what. I

make it work and pride myself on it.”

As if balancing heavy training commitments,

work and doing all his own nutrition

wasn’t enough, Mike lost his father early in

his competition prep phase last year. Mike’s

father was one of his most passionate supporters

and says that loss drove him to train

harder in tribute.

He also says he couldn’t do it all without

the devoted support from his partner


“She is as big a part of the team as I am,”

he says. “I joke that she has the hard part. I

just turn up. She takes care of the tanning,

grooming and navigating all which are more

tricky than most would imagine.”

Mike is also grateful to Te Awamutu’s

West End Autos and Unichem for their





Dominik Wanakore is used to being a trailblazer. The

20-year-old wheelchair body builder is unafraid of forging his

own path in life and is unfazed by barriers thrown his way.

Dominik, who has cerebral palsy,

is not only training for a series of

bodybuilding competitions, but is

also the world's first transgender wheelchair


He has already impressed in the sport of

wheelchair rugby and is now set on taking

the wheelchair bodybuilding stage by storm,

with the support of his coach David Robson.

He is also hoping to become a personal trainer

and help others achieve their goals.

What started out as a way of keeping

fit and improving muscle, has sparked his

competitive spirit and after placing fourth at

his 2016 National's debut, Dominik is gearing

up for the New Zealand Wheelchair – Body

Building Federation (NZNBBF) Online

Bodybuilding Showdown events as well as

the November NZWBBF Nationals.

INSPO Fitness Journal finds out more...

What motivates you to keep involved? My

coach David Robson and my family motivate

me to be my best.

Greatest challenge for you of your sport?

Time management and dieting. The dieting

can be difficult, especially when it comes

closer to a contest. A bodybuilding diet

involves eating the right foods at the right

times to bring out the muscle definition.

The team around you? David Robson,

David Klinkhammer, and David McCalman

have provided guidance, support and


What is involved in terms of training?

Currently I train four days a week. This

includes one day a week with David Robson

at Fit Futures and three days training at

home. During the session with David I

work all the major muscle groups hard

with a lot of effort. I am sometimes sore

for a few days afterward but I’ve definitely

noticed a lot of muscle gains and have also

become a lot stronger. As a bonus my walking

has improved and I’m more stable on

my feet. The bodybuilding lifestyle can be

quite strict. I’m having to watch what I eat

more and am less likely to slack off when

it comes to missing exercise sessions and

healthy meals if I know there is a contest

coming up.

What is the most rewarding aspect of your

sport? Getting my medals and trophies and

knowing I have worked hard for this recognition.

Becoming stronger, both mentally and

physically, and developing a never quit attitude.

Bodybuilding has taught me that I can

achieve goals if I work hard enough for them.

Long term goals? My goals are to start winning

NZWBBF events within the next year

and to eventually win the Nationals. But I

would just like to keep improving my body

week by week. I will achieve these goals by

keeping a positive attitude, giving it my best,

and never giving up.

Was there a time when you thought of

giving up? Yes. The disappointment of not

winning a competition has made me want to

stop. But I remember that with the attitude

of quitting I’ll never achieve any goal in life,

and I’m soon back into the gym and training

hard for the next contest.

Things about you people would be surprised

to know? That I'm the first female to

male transsexual wheelchair bodybuilder

ever to have competed in New Zealand. And

that I've played wheelchair rugby with some

of the Wheelblacks.

Your favourite local spot to train? At the Fit

Futures gym with my coach/trainer David


Who inspires you? David Robson, because

he helps with giving advice on dieting (which

foods to eat), and also giving advice for inside

the gym and outside the gym.

Photo: Linda Keim

Your advice to others wanting to have a go?

Don't be afraid to try new things. Try and do

your best.






Could blackcurrants be the

next elite sports supplement?

New Zealand blackcurrants,

marketed through CurraNZ,

are proving a hit overseas and

are yielding some impressive

research results.

Experts in sport nutrition claim that

blackcurrants could be the next go-to

sport supplement for the elites.

According to lead performance nutrition

scientist at the English Institute of Sport, Dr

Nathan Lewis, and Tottenham’s first team

nutritionist Hannah Sheridan, blackcurrant

supplements could be the next breakthrough

in sports nutrition.

The two led an expert panel discussion in

London, ahead of the UK launch of CurraNZ

(a supplement made from New Zealand

blackcurrants), with research around the

ground-breaking performance and wellbeing

benefits of blackcurrants.

King of the Superfoods

CurraNZ is natural berry extract proven

to improve muscle recovery and performance,

as well as a host of other benefits


· Increase blood flow and oxygen delivery

for reduced muscle fatigue

· Improve performance by up to 11 percent

· Accelerate fat-burning up to 27 percent

during exercise

· Support brain health and longevity, due

to a high anthocyanin content

· 100 percent natural

Created from the anthocyanin-rich, purple

skins of New Zealand blackcurrants, the

research into the benefits of this superfood is

advancing rapidly. Nine peer-reviewed sports

performance papers have been published on


CurraNZ, with seven universities researching

the product for its health and sports benefits.

Accredited by the global trusted supplement

programme, Informed-Sport, CurraNZ

is certified for use by professional athletes

and is to set to become the go-to ‘legal’ supplement

for sports stars and teams from this

year and beyond.

Health Currancy Ltd founder, Fleur

Cushman, shared her excitement at officially

launching the product in the UK: “We are excited

to bring New Zealand blackcurrants to

the UK shores. CurraNZ is a highly effective

health and fitness supplement for recreational

and elite athletes to support them in

their training and ultimately increase their


CurraNZ is a natural and nutritious berry fruit supplement to

support exercise, health and wellbeing. New Zealand-grown

blackcurrants have one of the highest berry-fruit concentrations

of important ‘purple’ food compounds, specifically polyphenols,

anthocyanins and antioxidants. A pure, maximum-strength extract,

CurraNZ delivers scientifically-determined dose-specific amounts

of blackcurrant compounds to deliver optimum results for health

and sports applications. The subject of internationally-acclaimed

British research, CurraNZ represents a new direction in health

and sports nutrition, which is now available in New Zealand and

Australia. (For more information visit

Enter to win one of two prize packs of 30 CurraNZ capsules

(valued at $39.90 each). To enter, email your name and contact

details, with CURRANZ in the subject line, to

or enter online at Entries close April 30 2018.




It’s been a great summer and awesome weather means plenty

of opportunities for kids to get outside and get active. This

means they eat better, sleep better and burn up any excess

energy, as well as a chance for families to get moving together.

However, despite the opportunities,

there is plenty of evidence that kids

aren’t moving as much as they used

to and as a result, as a nation, we are facing a

generation of less active and less healthy kids.

The Ministry of Health reports that in

New Zealand, 31 percent of children aged

2-14 years are overweight, and this trend has

been on the rise in recent years.

Internationally the World Health Organisation

reports that 42 million under the age

of five are overweight (2103 figures).

Getting kids active helps them with their

physical development, helping to build

strong bones, muscles and joints, and a

healthy heart and lungs. It will also improve

their balance, coordination and cognitive

skills, and it will help them be more confident

and socially interactive.

And the benefits aren’t just physical.

Researchers from the University of Granada

(UGR) have proven that physical fitness in

children may affect their brain structure,

which in turn may have an influence on their

academic performance.

The researchers have confirmed that

physical fitness in children (especially aerobic

capacity and motor ability) is associated with

a greater volume of grey matter in several

cortical and subcortical brain regions.

While physical activity and childhood

goes together, more and more there is

The New Zealand 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.

competition for getting active. Nearly half of

children aged 5–14 years (53 percent) usually

watch two or more hours of television a day,

and this time increases into the teen years.

This means we cannot just assume kids will

stay active.

Just as we plan time to exercise and

engage in physical activity, we need to make

sure this happens for our kids too.

Whangarei based personal trainer, and

NZ Exercise Industry Awards Personal Trainer

of the Year Corinne Austin is a believer in

using fun to get kids active.

And of the non-physical benefits she says,

“allow it to be an opening to make memories;

an occasion that presents a myriad of opportunities

to move and in the process, you’ll

not only be teaching your children about

being courageous, and enthusiastic, but you’ll

be growing closer together as well.”


Give your child a chance to catch up or

get ahead this year. Join us!

Maths and English specialists

Years 1–13

Individualised programmes

Caring trained teachers

Both book work and computers for variety

“Best decision I made sending my child to Kip McGrath.”

“Thanks for the help. Brooke has done so well.”

• High staff ratios

• Fulltime cook

supplying healthy


• Babies 0-12 months

• Little Toddlers 12-24 months

• Big Toddlers 2-3 years

• Family owned and family

focussed centre

• WINZ subsidies available

to all services

• 3-5 year olds

• 20 hours ECE care for 3 and 4

year olds


PHONE 848 2262

1,3 and 5 Cullimore street, Pukete,

Hamilton. Phone/Fax: 07 849 6780




Jazz Unlimited

Jazz Unlimited boasts in impressive

range of top-quality

syllabi, along with four

new upmarket studios, with the

latest safety features, and a joyful,

caring, inclusive culture with outstanding

teachers. Jazz Unlimited

are members of KidsLink.

Learn American Jazz, American

Tap, Classical Ballet, Hip

Hop, Contemporary, and Theatre

arts, with classes for ages from

three years to adult.

Dance exams are held in term

three, with a fabulous recital each

December held in a professional


Jazz Unlimited also offers a

high-performance academy in

the studio for ages nine and up.

Entry is via successful audition.

Based at 188 Kent Street,

Frankton, visitors to the studio

are welcome.

Enrol now for 2018 to ensure

a place. For more information

(term dates, timetable, etc) visit, phone 07

838-0096, or email

Jazz Unlimited Dance Studio

American Jazz, American Tap, Classical Ballet, Hip Hop, Contemporary.

Ages: 3 years to adult.

We have moved to a brand new, custom-built, 4-studio complex with

sprung floors, commercial air con, ventilation system, wall-length

mirrors, & free parking. We have been in Hamilton for over 25 years.

Weekend classes are available. Class sizes are limited to ensure effective

learning. Fees are paid by the term. You are welcome to visit us at

188 Kent St, Frankton (Norton Road end)

Learn to dance in a caring, inclusive studio culture. We have excellent

teaching and exam results, and fabulous Shows. Our syllabi are

internationally recognised, and teaching standards are moderated by

external examiners.

From Pre-School to


Limelight Dance Academy

has been Hamilton’s

premiere dance school

for the last 30 years. Originally

the Margaret Fairhead School

of Dance, former pupil Kerry

Mills took over the school in

2008 and gave it its new name

– Limelight Dance Academy.

While a new name sometimes

means a big change,

the focus at the studio is still

on the same high standards,

values and fun. Along with

maintaining its traditional

high standards, the school has

been pushing forwards into

the future, with teaching safe

practices, providing more

performance opportunities,

and making greater use of


The school’s core values of

excellence, achievement and

passion, and Kerry’s holistic

approach to training, speak

to the team’s desire to carve a

journey of dance education for

all students.

From when students enter

into the Pre-school or Junior

School, they find themselves

on a path with lessons that

progress from term to term.

Students often add different

styles to their repertoire as they

grow, such as Jazz, Contemporary,

Tap, Hip Hop and Lyrical.

Head to the Limelight

Dance Academy website to find

out more about the school, its

mission, history and achievements,

both nationally and


The school’s

core values

of excellence,

achievement and

passion, and Kerry’s

holistic approach

to training, speak

to the team’s desire

to carve a journey

of dance education

for all students.

Enrol now for Term 2. Spaces may be limited. Preschool fees are $60.00

per term, or $50.00 if paid before the term begins. Please contact us for

other fees.

We teach partner dance too – Ballroom, Latin, Salsa, Argentine Tango,

Latin Rock . We also specialise in wedding dance tuition.

Enrol now for Term 2

188 Kent Street, Frankton | (07) 838 0096


Look and feel your best

At Caci we understand that

when you look your best,

you feel your best.

With more than 40 Caci

locations nationwide and more

than 20 years’ experience, at Caci

we know all about skin.

At Caci, we can customise a

treatment plan to give you the

best possible results, in a time

frame and budget that suits you.

Simply choose from:

• Appearance Medicine

• Skin Health Treatments

• Body Shaping

• Laser Hair Removal

When you sign up to any treatment

plan at Caci you will enjoy:

• 20% off Beauty Therapy


• Bonus Beauty Rewards

(Facials! Waxing! Brows!)

Plus you’ll save money. On a

treatment plan you will pay less

than you would for individual


We also offer a payment plan,

so you can pay off your treatments

over time, just like a gym


And your skincare plan

doesn’t end at the clinic. Caci are

stockists of Murad Skincare and

Caci-owned skincare brand Ki.

This means that our team

of experts can help assist you

in creating the perfect at-home

skincare regime to compliment

your treatment plan.

You’ll be in safe hands with

our teams of beauty therapists

and registered nurses at Caci

Cambridge and Hamilton.

To book your free consultation

visit or call

0800 458 458.

Revolutionary new


puts the “Zing” back

into your lives

The Mona Lisa Touch a

new CO2 laser machine

has been available at the

Women’s Health Centre in Hamilton

since May and will soon

also be available in Tauranga and


“The results have been better

than expected” says Dr Appanna,

the gynaecologist who brought

over the machine.

The technology has been

used for years for facial rejuvenation

and some clever Italian

Professor decided to apply this

to the vagina.

“We have had better than

expected improvements in post

menopausal women with vaginal

atrophy symptoms but there has

also been significant improvement

in women with recurrent

cystitis as well as women who

had undergone chemo or radiotherapy

for breast cancer.

“The biggest surprise has

been how well women with lichen

sclerosis (dry itching vulval

area) have responded to the


You will still require a consultation

and examination to exclude

any underlying pathology.

The treatment itself takes a

very short time and is painless

except for women who require

external treatment, where we

do need to apply a topical local

anaesthetic. Internal treatment

does not require this.

For more information go


or email Carole at reception@ or call 078383400.


New Zealand’s Skin

and Appearance Experts

47 Alpha St, Cambridge

547 Grey St, Hamilton

0800 458 458

New Zealand’s Skin and

Appearance Experts

Voted NZ’s Best

Beauty Destination

Voted Nz’s Bes

Beauty Destinat

47 Alpha Street, Cambridge

547 Grey Street, Hamilton

0800 458 458





More than 240,000 New Zealanders are

currently living with diabetes, with more

people diagnosed every day. As one of

the country’s fastest-growing long-term

conditions, it’s important we take notice

and do what we can to combat the physical

and mental impact the condition has on

people’s lives 1 .

The associated risks for people living

with diabetes can be serious. Women

with type 2 diabetes are almost 10

times more likely to have coronary heart

disease than women without the condition

and are at a significantly higher risk of developing

eye conditions, kidney disease and

gum disease 2 .

The good news is, there are things people

can to do to manage their diabetes – whether

you have type 1 or type 2. We spoke to

diabetes nurse practitioner, Dr Helen Snell,

to get her expert advice on self-care activities

to promote your health and wellbeing while

living with diabetes. Here are some important

things people with diabetes need to know:

1) Monitor glucose levels - Managing your

blood glucose levels can be one of the most

challenging parts of living with diabetes, but

understanding the effect of different foods

on glucose levels can help make this process

easier. For example, choose wholegrain options

of starchy carbohydrates like pasta and

rice, as these promote a more gradual raise

in blood sugar 3 .

2) Understand your medication – One of

the most common things I see in my work,

is people with diabetes who do not fully

understand the details of the treatments

they are taking each day. Find out about

what you have been prescribed, make sure

you know how to take it correctly, and talk

to your health care provider in your general

practice team (GP, nurse practitioner or

practice nurse), diabetes specialist team or

pharmacist to keep up to date with the latest

changes in treatment and management of

your medication.

3) Administration of your injectable diabetes

medication – People with type 1 diabetes and

many with type 2 rely on injectable diabetes

medication to manage

their diabetes. In order

to deliver your medication

accurately, achieve

better glucose levels

and minimise pain and

bruising, it’s important

to use the right injection

technique. Key things to

remember are:

• Use short needles – 4mm or 5mm pen

needles are recommended 3

• Inject into fatty areas of skin such as the

abdomen, thigh, or buttocks 4

• To ensure the full dose is delivered, hold

the needle under the skin for at least 10 seconds

after injecting your medication 3

• Always inject at least one finger-width away

from your last injection. A single injection

site should not be used more than once every

4 weeks 3

• Always use a new needle every time you

inject to help minimise pain 3

4) Get moving – Engaging in at least 30

minutes of physical activity each day is one

of the most well-known methods of addressing

health risks. However, this doesn’t mean

you have to hit the gym for a high-intensity

workout straight away. Start slowly with long

walks or engage in low impact activities like

aqua-aerobics to help your body adjust –

even little changes like taking the stairs count

towards your 30 minutes of daily exercise 5 .

5) Look after your mental health – Living

with a long-term condition can take a toll

on your mental health. Talking about how

you’re feeling to family and friends is really

important as they can offer you support, as

well as understand more about the condition

you are living with every day. When you

think you may need more help, support or

advice, it’s very important to talk to your

general practice or diabetes care team and

get a referral for mental health support.

6) Stop smoking – One of the first things I

tell people with diabetes is to stop smoking.

If you have diabetes, smoking doubles your

risk of cardiovascular disease (such as a heart

attack or stroke). Quitting will also help improve

your blood glucose levels 6 .

7) Manage your risk – Everything mentioned

above is about helping to reduce

your risk of complications from living with

diabetes and keeping well with the condition.

Given the increasing number of people being

diagnosed with diabetes each year, it’s also

important to help educate friends and family

about managing their risk of developing type

2 and encourage them to look after their

health and lifestyle.

1) Ministry of Health, Diabetes Information. Accessed 20 Feb 2018.

2) International Diabetes Federation, World Diabetes Day 2017. Accessed 17 Feb 2018.

and 3)

living-well-with-diabetes/food-nutrition/ 4) Frid AH, Kreugel G, Grassi G et al. Mayo Clin Proc. 2016;91(9):1231–1255. (From BD FITTER

DL Patient Booklet NZ) 5) World Health Organisation, Diabetes Factsheet. and https:// 6)







2016 Holden Barina RS


Manual, Bluetooth, reverse camera,

parking sensors, body kit and lots more...




2017 Holden Trax LTZ


ABS, Bluetooth, reverse camera, blind spot alert,

heated front seats and lots more...







2017 Holden Captiva LTZ 2017 Holden Trailblazer LTZ

$37,990 $45,990

Balance of Manufacturers Warranty / 5 Star Safety

Save Save ABS,

thousands Bluetooth, reverse

on camera, on Barina, 7 seats,

Trax, Captiva ABS,

and and Bluetooth,

Trailblazer reverse camera,


7 seats,

full leather and lots more...

Balance of Manufacturers Warranty / 5 Star Safety

full leather and lots more...

204-208 204-208 Anglesea Anglesea Street Street Hamilton Hamilton | | P. | P. 07 P. 07 07 282 282 0987



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