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CONTENTS MARCH 2018
On the cover
Add yoga to your life
10 food myths
The importance of being
kind - to yourself
Equality in sports
Shane Way: Wellbeing
Kristina Driller: Strength
training for longevity
John Appel: Practice
Making beach volleyball
history Shaunna Polley &
NZ 7’s star:
Things we love
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INSPO – FITNESS JOURNAL MARCH 2018
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
EDITOR Lisa Potter
MOBILE 021 249 4816
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.
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
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.
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
INSPO competitions are open to NZ residents only.
One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
selected at random and no discussion will be entered
into after the draw. By entering this competition you
give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
details will not be given to any third party, except for the
purposes of delivering a prize. Winners may be requested
to take part in promotional activity and INSPO reserves
the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL MARCH 2018
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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
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they offer amazing sound quality, are
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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.
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BEAT THE BOUNCE
If you’re blessed with more up top, you’ll
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Get out there and live your life in
this luxe range of Just Live apparel .
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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@
inspomag.co.nz or enter online at inspomag.co.nz.
Entries close April 30 2018.
INSPO – FITNESS JOURNAL MARCH 2018
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.
BY LISA POTTER
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
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
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.
Business woman and mum of three Brigitte
8 INSPO – FITNESS JOURNAL MARCH 2018
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
“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,”
“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
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
“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.”
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.
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 wellnessworks.co.nz
INSPO – FITNESS JOURNAL MARCH 2018
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
“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
“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?
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
- Medalling at a FIVB world tour event (2017)
- Qualifying for the 2018 Commonwealth
10 INSPO – FITNESS JOURNAL MARCH 2018
One of your most memorable moments?
Being officially announced in the Commonwealth
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).
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
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.
BY ALISON STOREY
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
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, SWKPhotography.com
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.
12 INSPO – FITNESS JOURNAL MARCH 2018
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
“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 wintec.ac.nz/whph
If you’re serious about
your wellbeing or sports
performance, you’ll love
the Waikato Human
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
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 www.wintec.ac.nz/whph or
call 07 834 8860
create your world
INSPO – FITNESS JOURNAL MARCH 2018
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
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.”
14 INSPO – FITNESS JOURNAL MARCH 2018
A growing interest
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
“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.
“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.
taking good care of you
Braemar Hospital - One of the largest
private surgical Hospitals on a single
site in New Zealand
Ask for Braemar
TOUGH AS NAILS
Tyla Nathan-Wong first made rugby history when she
became the youngest player ever to be selected for the
NZ Women’s 7s team.
BY CALEB SHEPHARD
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
“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
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
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.
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 @fuelnutrition.co.nz
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
For nutrition education, plans and
guidance tailored to your needs contact
Danielle Roberts (Bsc Human Nutrition)
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
Lynden Court, Chartwell, Hamilton
Phone: 07 8533 493
16 INSPO – FITNESS JOURNAL MARCH 2018
INSPO – FITNESS JOURNAL MARCH 2018
PUT YOUR BEST
When it comes to walking,
running or training, there's
good reason for taking care of
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
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 shoeclinic.co.nz
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
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
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
18 INSPO – FITNESS JOURNAL MARCH 2018
INSPO – FITNESS JOURNAL MARCH 2018
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.
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
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
20 INSPO – FITNESS JOURNAL MARCH 2018
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.
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
INSPO – FITNESS JOURNAL MARCH 2018
that change your life
BY STEPH CLAIRE SMITH AND LAURA HENSHAW,
FOUNDERS OF KICGIRLS.COM
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 kicgirls.com
22 INSPO – FITNESS JOURNAL MARCH 2018
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
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,
“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
30 Minute Circuit
20 Benefits of
30 Minute Circuit
Lynden Court, Chartwell, Hamilton
Phone: 087 853 3493
Call for a FREE Consultation
Lynden Court, Chartwell, Hamilton
INSPO – FITNESS JOURNAL MARCH 2018
– YOUR WAY
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.
BY SHANE WAY
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
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.
24 INSPO – FITNESS JOURNAL MARCH 2018
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 rotoruamarathon2018.everydayhero.com/nz/runningfor-lives.
“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
“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.
Health Stores and Clinics
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Classes six days a week.
Why should athletes do yoga?
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For class timetable and full details visit
www.balanceyoga.co.nz or contact Sarah 027 287 3444
Frans van de Weerd:
physiotherapy (acc reg)
• Cranio sacral therapy
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INSPO – FITNESS JOURNAL MARCH 2018
TO GYM OR
NOT TO GYM…
BY LYNNE O’MALLEY
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?’
26 INSPO – FITNESS JOURNAL MARCH 2018
If you’re looking for an epic
event to train for, mark the
(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.
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
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
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
28 INSPO – FITNESS JOURNAL MARCH 2018
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
– I love shoes. If the shoe fits, buy them in
– I have to finish my swim sets on a half or
– 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,
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
Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
CHEERS TO OUR CHAMPS
NZ ROWING CHAMPIONSHIPS
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 rowit.nz
Photos by Steve McArthur/Rowing NZ
30 INSPO – FITNESS JOURNAL MARCH 2018
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or choice of distance.
here are a This year the event will be
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come across Dave Clay on your travels.
for the Dave seriously set off on ill his children trusty bike and from their Cambridge
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therapies, education and
ride around Waikato and Coromandel
visiting 23 towns along the way. “Dave’s Cycle
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INSPO – FITNESS JOURNAL MARCH 2018
Since I started my career 10 years ago as an exercise
physiologist, I’ve never been afraid of doing resistance
or strength training.
BY KRISTINA DRILLER
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
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
32 INSPO – FITNESS JOURNAL MARCH 2018
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.
INSPO – FITNESS JOURNAL MARCH 2018
BE KIND TO
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?
BY REBECCA JEFFERIES
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
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
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.
34 INSPO – FITNESS JOURNAL MARCH 2018
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?’
BY JOHN APPEL
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
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
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
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INSPO – FITNESS JOURNAL MARCH 2018
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.
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
“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
“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 powerade.co.nz
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
To enter, email your name
and contact details (with
POWERADE in the subject line)
to firstname.lastname@example.org or enter
online at inspomag.co.nz. Entries
close April 30, 2018.
36 INSPO – FITNESS JOURNAL MARCH 2018
The Out and About photos are also posted on our
Facebook page: facebook.com/inspomag
Jump online to tag yourself and your friends!
This page is proudly sponsored by Fairview Mazda
P 08 849 9899 | www.fairview.co.nz
OUT AND ABOUT
Top showjumping combinations in action at
Takapoto Estate Showjumping, on the banks of
Lake Karapiro. Photos by Lisa Potter.
INSPO – FITNESS JOURNAL MARCH 2018
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
For a full timetable, visit Crankworx.com.
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
Mckay Vezina in Rotorua’s
legendary forest racing the
Giant Toa Enduro. Photo by
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
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,"
"It is kinder than mainstream social websites
and a first in New Zealand – a hybrid
site that is neither chat or dating, mainstream
The site also offers a match-making
service where a human, not a computer,
matches members’ profiles for friendships or
For more information, visit mykind.co.nz
38 INSPO – FITNESS JOURNAL MARCH 2018
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
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
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
“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
INSPO – FITNESS JOURNAL MARCH 2018
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.
co.nz or enter online at inspomag.co.nz.
Entries close April 16, 2018.
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40 INSPO – FITNESS JOURNAL MARCH 2018
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.
PLUMP UP THE VOLUME
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
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
NEXT LEVEL SKIN FOOD
Packed with the goodness of certified
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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.
MUD, MUD, GLORIOUS MUD
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
INSPO – FITNESS JOURNAL MARCH 2018
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
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.
by Tammy Robinson
New Zealand author
dishes up a mesmerising
read about first
love, family love,
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.
by Sarah Haywood
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
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
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42 INSPO – FITNESS JOURNAL MARCH 2018
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!
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.
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
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.
INSPO – FITNESS JOURNAL MARCH 2018
When it comes to setting goals
and achieving them, Waikato
bodybuilder Mike Smith
continues going from strength
BY CALEB SHEPPARD
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
He also managed to earn himself a WFF
Pro Card, something he’s worked towards for
“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
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
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
44 INSPO – FITNESS JOURNAL MARCH 2018
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
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
INSPO – FITNESS JOURNAL MARCH 2018
IS THE NEW
Could blackcurrants be the
next elite sports supplement?
New Zealand blackcurrants,
marketed through CurraNZ,
are proving a hit overseas and
are yielding some impressive
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
· 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 curranz.co.nz)
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 email@example.com
or enter online at inspomag.co.nz. Entries close April 30 2018.
46 INSPO – FITNESS JOURNAL MARCH 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
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
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
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
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
• Babies 0-12 months
• Little Toddlers 12-24 months
• Big Toddlers 2-3 years
• Family owned and family
• WINZ subsidies available
to all services
• 3-5 year olds
• 20 hours ECE care for 3 and 4
TWO CENTRES IN HAMILTON
PHONE 848 2262
1,3 and 5 Cullimore street, Pukete,
Hamilton. Phone/Fax: 07 849 6780
INSPO – FITNESS JOURNAL MARCH 2018
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
Enrol now for 2018 to ensure
a place. For more information
(term dates, timetable, etc) visit
jazzunlimited.co.nz, phone 07
838-0096, or email firstname.lastname@example.org
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
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
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
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
passion, and Kerry’s
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
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
email@example.com | (07) 838 0096
48 INSPO – FITNESS JOURNAL MARCH 2018
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 caci.co.nz or call
0800 458 458.
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@
obgyn.co.nz 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
Voted NZ’s Best
Voted Nz’s Bes
47 Alpha Street, Cambridge
547 Grey Street, Hamilton
0800 458 458
INSPO – FITNESS JOURNAL MARCH 2018
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
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
better glucose levels
and minimise pain and
bruising, it’s important
to use the right injection
technique. Key things to
• 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. https://www.health.govt.nz/your-health/conditions-and-treatments/diseases-and-illnesses/diabetes
2) International Diabetes Federation, World Diabetes Day 2017. Accessed 17 Feb 2018. https://www.idf.org/our-activities/world-diabetes-day/wdd-2017.html
and https://www.diabetes.org.nz/complications-of-diabetes/ 3) https://diabetesauckland.org.nz/
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. http://www.who.int/mediacentre/factsheets/fs312/en/ and https://
www.diabetesaustralia.com.au/exercise 6) https://www.healthnavigator.org.nz/health-a-z/d/diabetes-smoking/
50 INSPO – FITNESS JOURNAL MARCH 2018
INSPO – FITNESS JOURNAL MARCH 2018
ON EQUIVALENT NEW RRP
2016 Holden Barina RS
Manual, Bluetooth, reverse camera,
parking sensors, body kit and lots more...
ON EQUIVALENT NEW RRP
2017 Holden Trax LTZ
ABS, Bluetooth, reverse camera, blind spot alert,
heated front seats and lots more...
ON EQUIVALENT NEW RRP
ON EQUIVALENT NEW RRP
2017 Holden Captiva LTZ 2017 Holden Trailblazer LTZ
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,
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
52 INSPO – FITNESS JOURNAL MARCH 2018