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INSPO Fitness Journal July 2018

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

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

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Waikato Edition<br />

JULY <strong>2018</strong><br />

<strong>Fitness</strong> <strong>Journal</strong><br />

DISCOVER<br />

Solscape<br />

WINTER<br />

wellness<br />

EXPLORE<br />

WAIKATO<br />

Retreats, adventures<br />

and action<br />

WELLBEING LIFESTYLE FITNESS


CONTENTS JULY <strong>2018</strong><br />

47<br />

On the cover<br />

Treat yourself to a wellbeing getaway<br />

8<br />

Features<br />

22<br />

26<br />

36<br />

Growing great athletes:<br />

The Adastra Foundation<br />

Shaping future sports stars<br />

Get exploring: Outdoor<br />

adventures for kids<br />

Ben Warren: The<br />

40 importance of gut health<br />

Columnists<br />

18<br />

24<br />

32<br />

Kristina Driller: Tips for<br />

exercising with bands<br />

Alison Storey: Long term<br />

20 athletic development<br />

39<br />

44<br />

Michiel Badenhorst: Youth<br />

health and wellbeing<br />

Shane Way: Get your<br />

wellbeing back on track<br />

Rebecca Jefferies: Beat<br />

the winter blues<br />

Tiffiny Hall: Overcoming<br />

emotional eating<br />

Danielle Roberts: Winter<br />

46 wellbeing on a plate<br />

Solscape: a restful paradise<br />

8 Regular<br />

11<br />

Yoga surging in popularity<br />

42<br />

Book Corner<br />

12<br />

16<br />

Explore Waikato: hills,<br />

beaches and retreats<br />

Driven to succeed: Hamish<br />

Bond<br />

40<br />

43<br />

47<br />

Quick bites<br />

Beauty Spot<br />

WWW.<strong>INSPO</strong>MAG.CO.NZ<br />

FACEBOOK.COM/<strong>INSPO</strong>MAG<br />

B3920H<br />

Hamilton Radiology.co.nz<br />

HAMILTON RADIOLOGY<br />

Offering unparalleled care and expertise<br />

Hamilton Radiology is the Waikato’s<br />

largest private medical imaging facility.<br />

Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton<br />

With the latest medical imaging equipment and a<br />

highly trained, experienced team of technical staff and<br />

14 local radiologists, we offer an unparalleled standard<br />

of care and expertise.<br />

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu<br />

Appointments are essential for Ultrasound and CT:<br />

Please phone our freephone 0800 426 723<br />

No appointments needed for plain x-ray films, all<br />

referrals accepted. After hours appointments<br />

available on Tuesday evenings.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

3


FROM THE<br />

EDITOR<br />

Welcome to our winter issue. Hopefully<br />

it provides you with a good<br />

excuse to snuggle up with a warm<br />

drink and relax. We’ve packed in plenty of<br />

articles to help you beat the winter blues<br />

and perhaps inspire a fresh focus on your<br />

personal wellbeing.<br />

When the rain is pouring down and<br />

events are cancelled or unenjoyable due to<br />

weather conditions, it’s easy to feel a tad<br />

negative about the winter season.<br />

So take the advice of our experts and<br />

follow their tips to enjoy these slower paced<br />

months.<br />

In particular, we’re celebrating the fact<br />

Waikato is bursting with winter getaway<br />

options. Forget the hassle of booking flights,<br />

making travel and accommodation<br />

arrangements.<br />

Just grab a few of your favourite things<br />

and head for one of the brilliant destinations<br />

close to home; from rejuvenating retreats to<br />

action packed adventure escapes, you may be<br />

surprised at the options in your own backyard,<br />

as revealed in our Explore<br />

Waikato series.<br />

Like most things in life, it’s easy to<br />

overlook what’s right in front of you. Join<br />

us in discovering some fresh local spots to<br />

enjoy - either for some solitude and relaxation,<br />

or for adventures and exploration<br />

with friends and family.<br />

Here’s to fresh discoveries and new<br />

destinations.<br />

LISA POTTER<br />

EDITOR<br />

<strong>Fitness</strong> <strong>Journal</strong><br />

EDITOR Lisa Potter<br />

MOBILE 021 249 4816<br />

EMAIL lisa@nmmedia.co.nz<br />

ADVERTISING MANAGER<br />

Deidre Morris<br />

PHONE 07 838 1333<br />

MOBILE 027 228 8442<br />

EMAIL deidre@nmmedia.co.nz<br />

DESIGN Tania Hogg / Kelly Milne<br />

Subscriptions<br />

Subscribe to the free e-edition of<br />

<strong>INSPO</strong> and you’ll be emailed a link to<br />

our online edition.<br />

Simply visit:<br />

www.inspomag.co.nz/subscribe<br />

Or pick up a hardcopy from one of<br />

the following locations:<br />

CONTRIBUTORS<br />

Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,<br />

Sarah MacDonald, John Appel and Danielle Roberts.<br />

• New World Te Rapa<br />

• New World Rototuna<br />

• Hamilton Airport<br />

• Pak’n Save Te Awamutu<br />

• Les Mills Hamilton<br />

EMAIL info@inspomag.co.nz<br />

PHONE 07 838 1333<br />

12 Mill Street, Hamilton<br />

PO Box 1425, Hamilton 3240<br />

1 2 3<br />

1) Ben Warren<br />

One of New Zealand’s leading<br />

nutritionists and holistic<br />

health experts, Ben Warren is<br />

recognised as a leader in his<br />

field with more than 15 years of<br />

hands on experience. Ben has<br />

made it his mission to build a new<br />

future of personalised health, by<br />

empowering and educating New<br />

Zealanders on the importance<br />

of nutrition and living a healthy<br />

lifestyle. Bepure.co.nz<br />

2) Tiffiny Hall<br />

Author, trainer, journalist and<br />

television personality, Tiffiny<br />

is also one of the highest qualified<br />

female martial artists in the world<br />

for her age. Tiffxo.co<br />

3) Michiel Badenhorst<br />

Passionate about encouraging<br />

and educating young athletes,<br />

Michiel Badenhorst is Strength<br />

and Conditioning co-ordinator<br />

at St.Paul’s Collegiate School,<br />

Hamilton.<br />

PUBLISHER Alan Neben<br />

SALES DIRECTOR Deidre Morris<br />

PRINTING PMP Limited<br />

COMPETITION TERMS<br />

AND CONDITIONS<br />

<strong>INSPO</strong> competitions are open to NZ residents only.<br />

One entry per person, per competition. Prizes are not<br />

exchangeable or redeemable for cash. Winners will be<br />

selected at random and no discussion will be entered<br />

into after the draw. By entering this competition you<br />

give permission for <strong>INSPO</strong> to contact you from time to<br />

time with promotional offers. Unless you agree, your<br />

details will not be given to any third party, except for the<br />

purposes of delivering a prize. Winners may be requested<br />

to take part in promotional activity and <strong>INSPO</strong> reserves<br />

the right to use the names of the winners and their<br />

photographs in any publicity.<br />

4 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


The<br />

The<br />

Money<br />

Money<br />

Mattress<br />

Mattress<br />

Deal<br />

Deal<br />

is on now!<br />

is on now!<br />

Go in the draw to win<br />

$20,000<br />

Go in the draw to win<br />

CASH<br />

$20,000<br />

CASH<br />

When you buy your<br />

new Sealy mattress<br />

When you buy your<br />

new Sealy mattress<br />

*<br />

*<br />

Bedpost Te Rapa<br />

STORE NAME<br />

Full 9 Maui address street, and Te store Rapa, Hamilton<br />

07 850 5272 | bedpostterapa@gmail.com<br />

STORE Open NAME 7 days Mon - Fri 9-5.30pm<br />

Full contact/opening address and store<br />

Sat 9-5pm Sun 10-5pm hours<br />

Terms and Conditions: *Combo offer applies to Queen size Tempur Aspire<br />

base and Lugano Mattress. Image for illustration purposes only.<br />

contact/opening hours<br />

Terms and Conditions: *Combo offer applies to Queen size Tempur Aspire<br />

base and Lugano Mattress. Image for illustration purposes only.<br />

Conditions of Entry:<br />

Information on how to enter the promotion is detailed on www.bedpost.co.nz<br />

WE ACCEPT THESE CARDS<br />

Entry into the promotion is deemed to be an acceptance of these.<br />

Conditions 12 of Months Entry: Interest Free Available †<br />

Entries close: 14 †On September in-store purchases $200 <strong>2018</strong> and over. Lending criteria, fees, terms and conditions apply.<br />

*Discount applies to normal ticketed price.<br />

Information on how to enter the promotion is detailed on www.bedpost.co.nz<br />

WE ACCEPT THESE CARDS<br />

Entry into the promotion is deemed to be an acceptance of these.<br />

12 Months Interest Free Available †<br />

Entries close: 14 †On September in-store purchases $200 <strong>2018</strong> and over. Lending criteria, fees, terms and conditions apply.<br />

*Discount applies to normal ticketed price.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

5


Things<br />

we love<br />

A few of our favourite things<br />

FITNESS FUN<br />

Kids love technology, while parents<br />

love kids to exercise and be healthy.<br />

The Fitbit Ace is the ideal solution.<br />

Designed specifically for kids, the<br />

smartwatch reminds them to move,<br />

provides motivating challenges and<br />

rewards, and has up to five days’<br />

battery life. Fitbit.com<br />

LET IT RAIN<br />

Create your own tranquil work or home environment<br />

with a Young Living Rainstone Diffuser. The sleek<br />

design combines state-of-the-art ultrasonic<br />

technology and traditional Chinese craftsmanship,<br />

to provide an essential oil-infused mist. Created<br />

with rare purple clay found only in a small region of<br />

China, each Rainstone Diffuser is handmade using<br />

ancient craftsmanship. youngliving.com<br />

TIMELESS STYLE<br />

These days a watch needs to be<br />

stylish, sporty, performance-driven<br />

and top quality. The Seiko Astron<br />

range ticks all the boxes. The<br />

executive sports series offers GPS<br />

solar technology (the first watch in<br />

the world to do so), plus it’s water<br />

resistant and supremely good<br />

looking. Seiko.co.nz<br />

SKIN POLISH<br />

Treat your skin to the benefits of<br />

the MOR Sugar Crystal Body Scrub<br />

(choose from the addictive options<br />

of marshmallow or pomegranate).<br />

This exfoliating sugar scrub gently<br />

polishes and moisturises, leaving<br />

skin smooth and perfumed. It’s the<br />

perfect winter treat for your skin.<br />

morboutique.com<br />

FOCUS ON THE ACTION<br />

These days the phone camera<br />

has become the norm for<br />

capturing instant action and<br />

special moments. But sometimes<br />

you need a little extra help for<br />

the perfect shot. These Struman<br />

Optics phone lenses are the<br />

answer. From fishbowl to macro<br />

lens, the tiny (but super high<br />

quality) lenses fit seamlessly<br />

onto your camera case. There’s<br />

even a tripod and zoom lens<br />

and they fit on any smartphone.<br />

Strumanoptics.co.nz<br />

6 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

BE YOUR OWN<br />

WONDER WOMAN<br />

Reebok has teamed up with Gal<br />

Gadot; symbol of confidence,<br />

courage and inner strength. Be<br />

your own wonder woman and<br />

work out with confidence in<br />

Reebok training wear. We love<br />

the Lux tight and Speed HER TR<br />

footwear. Reebok.co.nz


FEET FIRST<br />

Competition<br />

CORNER<br />

Whether you stand or sit for most<br />

of the day, give your tired feet a<br />

boost with the Shakti Footpad. Made<br />

by hand in India, the Shakti range<br />

is based around the ancient art of<br />

acupressure. Small enough to keep<br />

under your desk or take on your<br />

travels, it’s instant relief for aching<br />

feet. shaktimat.co.nz<br />

SWEET INDULGENCE<br />

While Kiwi favourites like snifters<br />

and jaffas keep disappearing, New<br />

Zealand company Donovan’s is<br />

committed to creating delicious new<br />

Kiwi treats. Lovingly crafted in Waikato,<br />

Donovan’s combines the finest quality<br />

ingredients with a good dash of Kiwi<br />

ingenuity. The result is memorably<br />

tasty, with flavours like Peanut Brittle<br />

Chocolate Block, Chocolate Peppermint<br />

Clusters and Rocky Road Clusters.<br />

donovanschocolates.co.nz<br />

GROOM WITH VALOR<br />

Keep your beard sleek and healthy, with<br />

a helping hand from Valor Beard Balm.<br />

A blend of oils designed to be absorbed<br />

quickly into whiskers and skin, it’s the<br />

difference between scruffy and unkempt<br />

and well groomed. shavewithvalor.com<br />

If you’re blessed with curves, you’ll know the battle<br />

to ‘tame the bounce’ when working out. There’s a<br />

fine art to finding the perfect bra and it’s a rarity to<br />

discover something that supports, flatters and fits<br />

comfortably.<br />

Look no further than this awesome creation<br />

from Shefit. Able to be worn as an X-back or<br />

H-back, and with complete customisation, it’s the<br />

solution to every ill-fitting bra you’ve endured.<br />

Both the shoulder straps and bust band are<br />

completely adjustable, so regardless of your height,<br />

width or cup size, you can tweak it to suit. Velcro<br />

band fastenings and front-zip access mean you can<br />

jiggle your way into this bra without needing to be<br />

a contortionist. Then simply adjust the straps for the<br />

ultimate in comfort and support. (sportsbra.co.nz<br />

Our review: The search is over. The Shefit is well<br />

deserving of its label as the Ultimate High Impact<br />

Sports Bra.<br />

>WIN<br />

FEET TREAT<br />

Allbirds wool footwear put New<br />

Zealand on the map, with people<br />

around the globe clamouring<br />

for the mega-comfy sustainable<br />

footwear. The Kiwi brand’s latest<br />

offering is the Tree Runner, crafted<br />

from a textile Allbirds engineered<br />

using eucalyptus pulp. Treat your<br />

feet to the ultimate in comfortable<br />

footwear. allbirds.co.nz<br />

Treat yourself to a more comfortable workout and<br />

enter to win a Shefit Ultimate High Impact Sports Bra.<br />

To enter, email your name, address and contact phone<br />

number to win@inspomag.co.nz with Shefit in the<br />

subject line, or enter online at inspomag.co.nz. Entries<br />

close on August 31, <strong>2018</strong>. (Head to sportsbra.co.nz to<br />

see the range and work out your size - please include<br />

this on your competition entry).<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

7


WELLBEING<br />

GETAWAYS<br />

When winter rolls around, many New Zealanders dig out<br />

their passports and head for warmer weather and tropical<br />

beaches. However, there’s much to be said for holidaying closer<br />

to home and enjoying a getaway with a wellbeing focus.<br />

The idea of a wellbeing retreat is becoming<br />

increasingly popular, whether<br />

wanting to ‘switch off’ from the pressures<br />

of life for a week or two, or just for an<br />

overnight life detox.<br />

Alongside this is a growing trend for<br />

getting ‘off grid’; away from unnecessary<br />

mod-cons and technology.<br />

Less than an hour’s drive from Hamilton<br />

is the perfect solution; Solscape Eco Retreat.<br />

With accommodation ranging from<br />

woodland tipis and upcycled train cabooses,<br />

to hand-built rammed earth domes and a<br />

new eco-lodge, there’s an option for every<br />

budget (starting from campsites for $20).<br />

There’s also a family bach and the charming<br />

Ivy Cottage or Lotus Belle Tents (ideal<br />

for summer holidays). And the renovated<br />

17 metre Overlander train, which captures<br />

the fun personality of Solscape, is another<br />

popular option.<br />

Whether you’re seeking some alone time<br />

for self-reflection, or prefer a more adventure<br />

packed schedule, this 10 acre paradise<br />

overlooking Manu Bay is a veritable paradise.<br />

Under the guiding hand of the McCabe<br />

family, your stay can be one of solitude, with<br />

nothing but the distant crash of waves and<br />

birdsong for company.<br />

If you feel the need for connection,<br />

indulge in a restorative massage or holis-<br />

8 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


tic bodywork at the onsite Kahuna room,<br />

nestled on the edge of the forest for absolute<br />

seclusion.<br />

There is an underlying serenity to Solscape,<br />

with no sense of being rushed or busy.<br />

This is in part due to Solscape team, who<br />

never forget to look up and appreciate the<br />

stunning setting themselves.<br />

It’s clearly a place good for the soul. Dotted<br />

around are groups of surfing backpackers,<br />

families with young children, and those<br />

just enjoying a quiet corner with a book and<br />

their own thoughts for company.<br />

For those who thrive on being part of<br />

something more involved, you can immerse<br />

yourself in the extended Solscape community,<br />

which often includes WWOOF volunteers.<br />

Solscape offers yoga classes and surfing<br />

lessons, and Raglan is a mecca of more<br />

adrenaline-pumping activities such as rock<br />

climbing, kayaking and glow worm caving.<br />

The whole point is to set your own pace<br />

and do whatever restores or rejuvenates you.<br />

There’s no pressure, no timetable and no<br />

expectations.<br />

The newest addition to Solscape are its<br />

two Eco Lodges, offering a more luxe stay<br />

(comfy double bed, reading nook, ensuite<br />

and kitchen), although still with the same<br />

restful vibe. In keeping with the core values<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

9


of Solscape, the Eco Lodges have been designed around<br />

energy efficiency and feature passive solar design, recycled<br />

and locally sourced timbers, and plenty of personal<br />

touches right through to handmade wall lanterns.<br />

Part of the property is dedicated to a permaculture<br />

garden, and throughout the year classes are held.<br />

Come summer, the garden is a welcome source of<br />

organic produce in the popular eatery; The Conscious<br />

Kitchen. The plant-based menu is developed around<br />

locally and ethically sourced produce.<br />

Treat yourself to a holiday which sees you feel<br />

refreshed and rejuvenated by opting for local getaway<br />

that requires nothing more than choosing your favourite<br />

book or music and taking a short drive to Solscape. •<br />

10 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


YOGA SURGING<br />

in popularity<br />

Yoga is surging in popularity<br />

around New Zealand, while<br />

organised sport is in decline,<br />

according to Exercise NZ chief<br />

executive Richard Beddie.<br />

Yoga is now one of New Zealand’s<br />

most popular forms of movement or<br />

exercise, with recent research statistics<br />

showing yoga has grown around the country.<br />

A report from Sport New Zealand, Sport and<br />

Active Recreation in New Zealand has shown<br />

that New Zealanders’ involvement in club<br />

and organised sports has declined.<br />

“If yoga was considered a sport, it would<br />

be the biggest sport in New Zealand by more<br />

than 50 percent,” says Richard.<br />

“There are more than half a million Kiwis<br />

taking part in exercise in gyms and fitness<br />

centres alone, and yoga has been a major<br />

part of this growth.”<br />

Yoga is valuable as an activity, as well as<br />

being complementary to many other exercise<br />

activities. It is common for regular gym users<br />

to add in yoga as a part of balanced routine.<br />

“Relief from stress is also a key factor.<br />

Yoga improves the body, calms the mind and<br />

helps balance life. For many people yoga is<br />

the yin to the yang of everyday life.<br />

“Stress is almost a given in a developed<br />

country and, as a result, the mindful component<br />

of yoga is so beneficial. While yoga can<br />

vary in physical intensity, it always provides<br />

people with methods of being mindful,<br />

which is something many benefit from and<br />

seek in today’s busy lifestyles.”<br />

“It has become so big as a form of and activity<br />

that we are staging the inaugural yoga<br />

conference in Auckland in November. Yoga<br />

has doubled in the last five years and just<br />

keeps growing largely due to its versatility,”<br />

says Richard.<br />

A Lincoln University international PhD<br />

student Tilak Raj is teaching yoga to Lincoln<br />

University rugby players as part of his doctoral<br />

research, to see if yoga is helpful in reducing<br />

injuries and improving performance.<br />

“Yoga has just exploded in recent years<br />

and there are now lots of support organisations<br />

for yoga including the New Zealand<br />

Register of Exercise Professionals.<br />

“Exercise NZ is committed to supporting<br />

all forms of exercise and structured movement<br />

and activity in New Zealand and sees<br />

yoga as an important and essential mode to<br />

help Kiwis stay active.” •<br />

Yoga for Athletes & Everyone<br />

Balance Yoga offers yoga classes for all types of bodies. You don’t need to<br />

be an athlete, and you don’t need to be flexible. Come and try yoga with our<br />

experienced, professional teachers can discover how yoga can help you move<br />

better, stretch better and breathe better.<br />

Classes six days a week.<br />

Why should athletes do yoga?<br />

• Develop and maintain muscular balance<br />

• Reduce your chance of injury<br />

• Mindfully stretch out your tight spots<br />

• Improve your range of motion, coordination and core strength<br />

• Develop body awareness and mental focus<br />

• Faster, more effective recovery<br />

For class timetable and full details visit<br />

www.balanceyoga.co.nz or contact Sarah 027 287 3444<br />

Strengthening Women<br />

Inside and Out<br />

• <strong>Fitness</strong> for women<br />

• Total body workout<br />

• Coaches during every circuit<br />

• Results for every fitness level<br />

• Weight Management Programme<br />

• FREE 7-day Trial<br />

Curves Chartwell<br />

Lynden Court, Chartwell, Hamilton<br />

Phone: 07 8533 493<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

11


EXPLORE<br />

WAIKATO:<br />

Summit tracks and<br />

transformation retreats<br />

Alongside all the adrenaline pumping activities on offer, the<br />

Hamilton and Waikato region also boasts plenty of natural<br />

attractions and relaxing alternatives, from hiking to summits,<br />

to retreats for those looking to unwind and focus on their<br />

health and wellness this winter.<br />

Summit Tracks<br />

Lovers of the great outdoors are spoilt for<br />

choice with a range of summits to conquer.<br />

The walking tracks up and around Mt Te<br />

Aroha offer stunning views across the region<br />

filled with native bird-song.<br />

The Summit Track starts at the Mokena<br />

Geyser in Te Aroha Domain and quickly<br />

ascends to the Whakapipi Lookout.<br />

The lookout provides panoramic views<br />

over the Hauraki Plains before the track<br />

continues through a small saddle and then<br />

steeply up to reach the top. From the summit,<br />

there are 360 degree views across the<br />

Waikato and Bay of Plenty regions, and Mt<br />

Ruapehu, Mt Ngauruhoe and Mt Taranaki<br />

are all visible on a clear day.<br />

Time: 45 minutes one way to Whakapipi<br />

Lookout, three hours one way to summit<br />

For those looking to push themselves,<br />

tackle Mt Pirongia, one of the highest peaks<br />

in Waikato.<br />

The Tirohanga Track will take you to the<br />

summit through steep and at times challenging<br />

terrain. A lookout tower at the top of<br />

Tirohanga track offers panoramic views of<br />

the surrounding area.<br />

An easier but slightly longer route is the<br />

Tahuanui Track, which branches off the<br />

12 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Nikau Walk. This track climbs steadily up a<br />

tawa-clothed ridge and joins the Tirohanga<br />

track five minutes from the summit. Take<br />

it one step further and challenge yourself<br />

to spend a night on the mountain in the<br />

Pahautea Hut.<br />

Mt Karioi also offers a challenging full day<br />

hike, with stunning views of the west coast<br />

from the summit, while smaller mountains<br />

such as Kakepuku, and Hakarimata are<br />

equally rewarding.<br />

Experiences and retreats<br />

If a retreat is more your thing, there are a<br />

number of experiences in the region to help<br />

you de-stress and revitalise.<br />

Te Atawhai wellness retreat is a holistic<br />

health and wellness experience located at the<br />

foot of the majestic Mt Te Aroha. Their fourday<br />

wholeness experience has been carefully<br />

designed to reset our modern day living<br />

rhythms in a way that brings about lasting<br />

change to our health, vitality, wellness and<br />

zest for life. Starting with the most powerful<br />

driver of change, our mind, Te Atawhai<br />

helps to create a new sense of awareness and<br />

mindfulness around nutrition, movement<br />

and mind management.<br />

Solscape Eco Retreat in Raglan is designed<br />

as a place for rest, rejuvenation and<br />

Rejuvenating Winter Activities<br />

From hiking to summits offering 360 degree views, and stunning waterfall finds, to<br />

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Waikato region boasts an abundance of options to choose from.<br />

Challenge yourself to complete some of the regions most popular hikes, or if you are in<br />

need of some rest and relaxation, check out the great wellness retreats on offer including<br />

those focused on holistic health, mindfulness and overall wellbeing.<br />

For more information on adventure activities and more in Hamilton & Waikato,<br />

visit www.hamiltonwaikato.com<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

13


playful inspiration, to nurture our connection<br />

with each other and the natural world.<br />

Guests can choose from a variety of eco<br />

accommodation options, enjoy yoga, surf<br />

lessons, massage and holistic bodywork, as<br />

well as plant-based cuisine, all in the pure<br />

beauty of Raglan.<br />

Sakura is tucked away in the beautiful,<br />

mystical rolling hills of Waikato and has created<br />

retreats to help guest de-stress, revitalise<br />

and rediscover themselves. With support<br />

from the Sakura team, guests will undertake<br />

a journey of self-inquiry so as to return to<br />

everyday life with a renewed sense of purpose<br />

and tools to support health, vitality and<br />

overall wellbeing.<br />

You can visit Sakura as a day guest at<br />

MOUNTAIN/TRAIL<br />

RUNNING SHOES<br />

- Entry level to serious grip<br />

- All terrain traction<br />

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Available at<br />

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www.trekntravel.co.nz | www.facebook.com/trekntravelnz<br />

14 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


one of their courses or scheduled events, a<br />

retreat guest, or spend some time enjoying<br />

our luxurious accommodation and beautiful<br />

surroundings as a homestay guest.<br />

Or opt for the best of both worlds and<br />

enjoy a multi-day hiking adventure, complete<br />

with delicious dining options to top it<br />

off with a tour with Nature & Nosh.<br />

For more information on these and<br />

other great activities and attractions<br />

(suitable for those with an adventurous spirit<br />

as well as those who appreciate nature at<br />

a more relaxed pace), check out<br />

www.hamiltonwaikato.com •<br />

a place for rest, rejuvenation and playful inspiration<br />

YOUR<br />

‘CLOSE TO HOME’<br />

GETAWAY<br />

special retreat packages<br />

available now<br />

info@solscape.co.nz www.solscape.co.nz (07) 825 8268<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

15


THE NAME’S<br />

BOND...<br />

HAMISH BOND<br />

After years of world domination in rowing, Hamish Bond<br />

is something of a household name in New Zealand (and<br />

around the globe). We find out more about the golden athlete<br />

whose determination to succeed never seems to wane.<br />

BY CALEB SHEPHERD<br />

While most commonly paired with<br />

teammate Eric Murray for their<br />

total domination of world pairs in<br />

rowing, Hamish’s achievements in the sport<br />

would be more than enough for most people<br />

to hang up the oars and put their feet up.<br />

However, it seems to have only whet his<br />

hunger for success and led him down a new<br />

path. That path that still means wearing<br />

a skintight lycra suit, but instead of oars,<br />

Hamish has swapped his gear for an aero<br />

helmet and time trial bike.<br />

New Zealand media has followed<br />

Hamish’s code switch closely, inspired by the<br />

challenge of such a daunting code switch and<br />

impressed by his almost immediate success<br />

in his new discipline.<br />

Often overlooked in this success story are<br />

the small details, and the work ethic which<br />

Hamish undertakes to make performing to<br />

his potential not just a possibility, but a near<br />

certainty.<br />

Having been in the New Zealand rowing<br />

team alongside Hamish for five years, and<br />

shared a boat with him and Eric for a short<br />

period of time, I can testify that he leaves<br />

absolutely no stone unturned in his quest for<br />

perfection.<br />

Reasonable risk<br />

From the outside, it would be easy to see the<br />

code switch as a huge risk, but what many<br />

people don’t understand is the intricacy of<br />

elite sport, and the thousands of hours of<br />

repetitive training that goes on behind the<br />

scenes.<br />

Hamish is not someone to stand idly by<br />

and let that monotony consume him, so went<br />

looking for a new challenge.<br />

“I think the biggest challenges have come<br />

from stepping completely into the unknown.<br />

Rowing is a very structured sport, you know<br />

what the targets are each year, especially<br />

when you’ve been at the top end of the sport<br />

for as long as I had.” He says the simplicity of<br />

rowing training and the known expectations<br />

were good. However, after 11 years at the top<br />

level they were starting to show signs of wear<br />

and tear.<br />

“I guess in some ways I was also becoming<br />

stale, so moving to cycling with my particular<br />

approach to the sport focusing on time trials<br />

- no one’s really done that before.”<br />

Double dedication<br />

To put his commitment to this transition in<br />

perspective, I was in the adjacent apartment<br />

to Hamish at the 2016 Rio Olympic Games<br />

village.<br />

When the rest of the athletes were<br />

sleeping in on the morning after the rowing<br />

regatta finished, Hamish was outside on the<br />

balcony. He wasn’t gazing out at the towers<br />

of apartment blocks or the walking tracks<br />

lined with palm trees. He was head down on<br />

the handlebars of his bike, sweat dripping<br />

into a puddle underneath him, winding the<br />

wind trainer so hard it made a bloody awful<br />

racket.<br />

Hamish competed in the 2016 Tour of<br />

Photo by John Cowpland<br />

Southland, showing the cycling world he<br />

was a force to be reckoned with and a true<br />

workhorse.<br />

Having decided to specialise on individual<br />

time trial, which is perhaps the purest<br />

form cycling has to offer, in 2017 Hamish<br />

flew to the UK in a quest to reduce his drag<br />

and make him as slippery as possible.<br />

“I guess my biggest take away from that<br />

was teaming up with an outfit called Aerocoach<br />

who specialise in aerodynamics while<br />

time trialing. Essentially from my work with<br />

them I managed to reduce my CdA (Coefficient<br />

of drag area).<br />

“Essentially it’s a measure of how much<br />

drag you produce and I reduced that by 10<br />

percent over my course in the UK. Which<br />

means when you’re traveling at near 50kmh<br />

you’re going 1.6kmh faster for the same<br />

amount of power, so that sort of speed<br />

increase is massive in terms of your performance<br />

in a time trial.”<br />

Perhaps one of the biggest signals that his<br />

hard work is paying off was winning the national<br />

championship individual time trial at<br />

the beginning of <strong>2018</strong>, and gaining selection<br />

to the Commonwealth Games on the Gold<br />

Coast.<br />

Hamish went on to claim the Bronze<br />

medal on the Gold Coast, and therefore most<br />

likely punching his selection ticket to the<br />

World Championships to be held in Austria.<br />

16 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Fuelling the fire<br />

One thing constantly overlooked with our<br />

top athletes are the setbacks they’ve had<br />

along the way.<br />

Hamish enjoyed an unbeaten run of 71<br />

international races over an eight year period<br />

in rowing, but that came off the back of multiple<br />

challenges, perhaps the most obvious<br />

being the 2008 Beijing Olympics.<br />

“That was quite a challenging year, never<br />

really feeling comfortable in the boat, bouncing<br />

from one thing to another knowing that<br />

we were capable of going fast, but we could<br />

never sort of find our rhythm and executing<br />

was pretty challenging.<br />

“And then to ultimately miss out on the<br />

A-Final at the Olympics as world champions<br />

was a bit of a step back from what our expectations<br />

were.<br />

“In saying that, I didn’t dwell on it too<br />

much at the time as I was only 21 years old<br />

and thought I still have a fair future in the<br />

sport. I guess I bounced back and used it as a<br />

learning experience. It reinvigorated me in<br />

some ways.”<br />

This ability to turn a disappointing result<br />

around, and use it as fuel for the next step, is<br />

one of the key points separating Hamish and<br />

other highly successful athletes from the rest<br />

of the pack.<br />

Strain and pain<br />

It seems even being super successful can<br />

bring with it added difficulties depending on<br />

the type of character you have as a person.<br />

For Hamish, who is incredibly determined<br />

to be the best, and to continually improve,<br />

the pressure to live up to his own expectations<br />

became a very real strain on his mind,<br />

particularly towards the latter part of his<br />

rowing career.<br />

“When I’m looking at 2016 in particular,<br />

going out every race and knowing that you<br />

have eight years of history in terms of our<br />

unbeaten record on the line every race was<br />

quite challenging mentally. I did put a lot<br />

of pressure on myself and that did wear me<br />

down a little bit towards the end.”<br />

Fresh direction<br />

Not only has Hamish changed sports and<br />

direction over the past two years, he has also<br />

recently become a father. When asked if<br />

this had added extra elements to his career<br />

planning, Hamish says: “I’ve been lucky that<br />

Lizzie has been very supportive of what I do<br />

and has essentially enabled me to carry on<br />

much as I did before.<br />

“I’ve tried to make a few adjustments to<br />

my training in order to be around and be<br />

helpful and try to do my part where I can.<br />

But unfortunately elite sport is very uncompromising,<br />

and as soon as you start making<br />

compromises or letting things slip, you’re not<br />

giving yourself the best chances of success.”<br />

I asked Hamish whether becoming a<br />

father had changes his perspective at all.<br />

“I think it’s added to my understanding of<br />

where sport is in the grand scheme of things.<br />

“Essentially all we are doing is playing<br />

games, and I’m very privileged to be able to<br />

pursue these opportunities to the best of my<br />

abilities.<br />

“Even though they mean a lot at the time,<br />

when you boil it down, family, health and<br />

those sort of things are far more important<br />

than going out and racing either in rowing<br />

or cycling. So I guess having Imogen and<br />

wanting the best for her has added to that<br />

perspective on life.”<br />

It’s clear that Hamish leaves no stone unturned<br />

in his pursuit of sporting excellence.<br />

Elite sport rarely comes with any guarantees<br />

or certainties, but he will be is driven to give<br />

himself the best opportunity to succeed in<br />

anything he does. It’s just who he is. •<br />

Photo by Rowing NZ<br />

17


START POSITION<br />

END POSITION<br />

START POSITION<br />

END POSITION<br />

▲ MINI-BAND FIRE HYDRANT<br />

▲ MINI-BAND TRICEP PUSHDOWN<br />

TIPS FOR<br />

EXERCISING<br />

WITH BANDS<br />

If you’re reading this, it’s highly likely you’re interested<br />

in learning about resistance bands, loop bands/mini<br />

bands and power bands.<br />

BY KRISTINA DRILLER<br />

You may be wondering what they are,<br />

what the difference is between them,<br />

and how you can incorporate them<br />

into your next workout? You may have used<br />

them in the past and, now a convert, love the<br />

fact they can majorly blast your glutes and<br />

increase the intensity of an exercise.<br />

Light and easy to pack for travel, bands<br />

allow you to perform numerous exercises<br />

without any other equipment.<br />

They come in a range of different<br />

strengths, and depending on the brand will<br />

come in different colours to identify the<br />

lightest through to the heaviest strength.<br />

All the bands stretch and provide resistance<br />

or assistance to a movement, depending<br />

on what the goal of the exercise is. This<br />

can then improve your muscular strength.<br />

Power/Strength Bands<br />

Due to the nature of power bands, each<br />

level of band can be used in varying ways. In<br />

recent years, power bands have been popularised<br />

by various fitness experts for use as a<br />

mobility tool.<br />

Power bands are generally a thicker<br />

material and are much firmer than resistance<br />

and mini-bands. They are also longer, which<br />

allows for use of resistance bands in different<br />

ways.<br />

The mid to heavy strength power bands<br />

are useful as tools to improve hip and shoulder<br />

mobility (please see photos of mobility<br />

for hips), however they can also be used for<br />

resistance exercises such as banded push ups<br />

(pictured), sumo or crabs walks (please see<br />

photo with mini-band) or assisted chin ups.<br />

Choose the resistance or thickness of<br />

power band you need based on what you<br />

want to achieve and what the exercise is that<br />

you are going to perform.<br />

If you were doing a crab walk as a beginner,<br />

you may want to use the lightest power<br />

band or perform them with a mini-band<br />

(pictured), however if you had access to a<br />

resistance band or loop band, this would also<br />

be an option.<br />

Resistance/Thera-Band Bands<br />

Resistance bands are excellent rehabilitation<br />

tools as they are cheap, easy to transport and<br />

you can do countless exercises for various<br />

parts of the body.<br />

Resistance bands are a single, thin, long<br />

piece of material which can be held in both<br />

hands for exercises, tied in a knot or tied to<br />

an anchored piece of equipment.<br />

If you want to improvise with these<br />

▼ MINI-BAND CRAB WALK<br />

▼ MINI-BAND CRAB WALK<br />

START POSITION<br />

END POSITION<br />

START POSITION<br />

END POSITION<br />

18 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


START POSITION<br />

END POSITION<br />

START POSITION<br />

END POSITION<br />

▲ MINI-BAND SQUAT<br />

▲ POWER BAND FIRE HYDRANT<br />

bands, try tying it around your foot or knee<br />

while you do a dead bug or fire hydrant exercise<br />

(pictured) and it will add extra resistance.<br />

These exercises are easily done with just<br />

body weight, however adding the band will<br />

help you feel the extra resistance.<br />

Using bands in this way stops you from<br />

plateauing in your fitness journey and allows<br />

you to continue to build strength.<br />

Mini/Loop Bands<br />

Mini-bands are comparable to resistance<br />

bands in that they are often made out of<br />

material akin to that of resistance bands,<br />

however they are one continuous loop.<br />

People like using mini-bands because you<br />

don’t need to tie them.<br />

You can pull them over the feet and place<br />

them anywhere from the ankle to the upper<br />

thigh and perform various movements from<br />

squats (pictured), lunges, clams, or four point<br />

kneeling exercises.<br />

Tricep pushdowns and a modified lat<br />

pulldown are easily performed using the<br />

loop band (see photos).<br />

Using bands in the gym is a fantastic way<br />

of adding variety, increasing resistance to a<br />

body weight exercise, help you to get more<br />

from the exercise you are currently doing<br />

and to improve your mobility.<br />

Add a few of these ideas to your programme<br />

and have a play with the various<br />

bands available to you.<br />

Whether it’s a thera-band or a power<br />

band, once you have a few exercises under<br />

your belt you will be able to see ways of using<br />

them in exercises you already do.<br />

To source any bands, discuss with your<br />

local exercise professional or pop into your<br />

local physiotherapy clinic or sports store. •<br />

▲ POWER BAND HIP MOBILITY<br />

HIP FLEXOR<br />

START POSITION<br />

END POSITION<br />

▲ RESISTANCE BAND DEAD BUG<br />

▼ MINI-BAND LAT PULLDOWN<br />

START POSITION<br />

▲ POWER BAND HIP MOBILITY<br />

END POSITION<br />

▲ POWER BAND PUSH UP<br />

START POSITION<br />

END POSITION<br />

KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease<br />

management, Kristina Driller is a sport and rehab consultant at UniRec and uses<br />

“exercise as medicine”. Kristina has a wealth of experience spanning eight years<br />

and provides expert advice in chronic disease management and musculoskeletal<br />

rehabilitation.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

19


LONG-TERM<br />

ATHLETIC<br />

DEVELOPMENT<br />

Was Usain Bolt always fast? Did someone spot that when he<br />

was ten and mould his success? Rumour has it he had more<br />

fun playing cricket and wasn’t that sold on sprinting. What<br />

if Tiger Woods hadn’t really enjoyed golf all that much, or<br />

Serena Williams didn’t have the fun of the company of her<br />

sister when they did all that practise as kids?<br />

BY ALISON STOREY<br />

Commonly people talk about natural<br />

talent, however if you’ve read ‘Bounce’<br />

by Matthew Syed, or subscribe to<br />

Anders Ericsson’s theory of ten thousand<br />

hours you’ll understand how much that timing,<br />

people, and resources have to do with<br />

it. Also, it shouldn’t be underestimated how<br />

much childhood play provides unintentional<br />

accumulated practice, the development of<br />

skills, neural pathways and movement competency<br />

and it’s weighting against natural<br />

talent.<br />

There is also that kid who at age eight, is<br />

a foot taller and wider than everyone else in<br />

his rugby team and looks like a natural talent<br />

simply because the skinny short kid doesn’t<br />

stand a chance of fending him off.<br />

All these ideas are encompassed in Long<br />

Term Athletic Development; the idea there<br />

are stages of motor skill learning, strength<br />

and endurance development, and enjoyment,<br />

that all have to come ahead of training<br />

to win when it comes to youth sport. If<br />

you’re a parent of a sporty kid, you should<br />

know there is a massive amount of research<br />

that continually challenges and drives the<br />

development of the safest, smartest and most<br />

successful practices for athletic development<br />

from toddler to teenager. To ignore this<br />

research, is to risk a child’s enjoyment and<br />

success of sport, and perhaps their future<br />

health which would be an absolute tragedy in<br />

this age of rising inactivity.<br />

The fact is, you can’t guess talent. Sporting<br />

prowess is not linear, it is a continual rate<br />

of progression that depends on co-ordination,<br />

movement competency, skill learning<br />

and opportunity. Any parent will tell<br />

20 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


you that the growth rates vary immensely<br />

between kids of the same chronological age;<br />

limbs grow before torsos and growth spurts<br />

can be anywhere up to 12 centimetres in a<br />

year.<br />

Some kids pick up a skill at the drop of<br />

a hat, some take a little longer, some just<br />

actually need more encouragement and<br />

instruction or different cues until they get<br />

it. Some learn best by doing, others learn<br />

by mimicking, and still more may have what<br />

is termed ‘adolescent awkwardness’ which<br />

means their brain hasn’t quite caught up with<br />

their limb growth yet.<br />

Some improvements in pre-adolescence<br />

are purely due to familiarisation – if the athlete<br />

does something often enough, they get<br />

better at it, but it doesn’t necessarily mean<br />

they are any more talented long term, their<br />

neural adaptation for that certain movement<br />

has just been greater than the other guy at<br />

that point.<br />

Conversely, the western world is in<br />

danger of breeding less active kids which<br />

means even the most basic of fundamental<br />

movement patterns and eye-hand skills are<br />

missing when they first show up to school<br />

sports day. This lack of neuromuscular<br />

facilitation alone leads to a poor foundation<br />

of strength and coordination and heightens<br />

the risk of injury.<br />

All of these factors combine to mean that<br />

adult training programmes cannot logically<br />

be superimposed onto youth – technical<br />

competency-based and progressive training<br />

is key to long-term athletic development.<br />

The day of training the team just like dad<br />

did in the seventies is limited; sports science<br />

improvements, qualified professionals skilled<br />

in strength and conditioning programming,<br />

sport pedagogy and knowledge about energy<br />

systems and endurance and strength capacity<br />

at various biological growth stages is available<br />

in spades. Hence several schools in Waikato<br />

have employed full time S&C coaches in their<br />

sports department to ensure the safe athletic<br />

development of their students.<br />

Although worth considering is the penchant<br />

for constant higher-level sports participation<br />

between summer and winter. With<br />

no real break and rest from sport it may just<br />

limit adaptations and again, heighten the<br />

risk of injury, and to have an athletic career<br />

ended prematurely when it might have been<br />

avoided would be just heartbreaking.<br />

The overriding message seems to be that<br />

Fundamental Movement Skills are paramount<br />

and getting kids strong and resilient<br />

and in doing so lowering their risk of injury,<br />

is the foundation of ongoing development<br />

and enjoyment. Simple things like impromptu<br />

running races, jumping ropes,<br />

throwing things, building forts out of trees,<br />

and dare it be said, climbing trees, are the<br />

building blocks of sporting capacity.<br />

Because of course, at the very top of the<br />

checklist is enjoyment. It is a well-known<br />

truth that kids that have fun playing a variety<br />

of sports, without specialising too early, develop<br />

a range of competencies and technical<br />

10 pillars of successful long-term<br />

athletic development<br />

Lloyd et al. J Strength Cond Res. 2016<br />

1. Long-term athletic development<br />

pathways should accommodate<br />

for the highly individualised and<br />

non-linear nature of the growth and<br />

development of youth.<br />

2. Youth of all ages, abilities,<br />

and aspirations should engage in<br />

long-term athletic development<br />

programmes that promote both<br />

physical fitness and psychosocial<br />

wellbeing.<br />

3. All youth should be encouraged<br />

to enhance physical fitness from<br />

early childhood, with a primary<br />

focus on motor skill and muscular<br />

strength development.<br />

4. Long-term athletic development<br />

pathways should encourage an<br />

early sampling approach for youth<br />

that promotes and enhances a<br />

broad range of motor skills.<br />

5. Health and wellbeing of the child<br />

should always be the central tenet<br />

of long-term athletic development<br />

programmes.<br />

skills that make them better specialist athletes<br />

later in life if they choose to do so. And<br />

considering only about one percent of kids<br />

that play basketball at high school in the US<br />

will end up in the NBA, having fun may well<br />

6. Youth should participate in<br />

physical conditioning that helps<br />

reduce the risk of injury to ensure<br />

their ongoing participation in<br />

long-term athletic development<br />

programmes.<br />

7. Long-term athletic development<br />

programs should provide all youth<br />

with a range of training modes to<br />

enhance both health- and skillrelated<br />

components of fitness.<br />

8. Practitioners should use relevant<br />

monitoring and assessment tools<br />

as part of a long-term physical<br />

development strategy.<br />

9. Practitioners working with youth<br />

should systematically progress and<br />

individualise training programs<br />

for successful long-term athletic<br />

development.<br />

10. Qualified professionals and<br />

sound pedagogical approaches<br />

are fundamental to the success of<br />

long-term athletic development<br />

programmes.<br />

be the most important part of youth sport.<br />

Even Usain Bolt was rumoured to say;<br />

“When I’m at the gym, I think about chicks,<br />

going to the beach, and looking good. I do it<br />

for the girls.” •<br />

ALISON STOREY is a personal trainer who has represented New Zealand in three<br />

different sports (beach volleyball, rowing and rhythmic gymnastics). She has been<br />

awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a<br />

mobile personal and sports training business which provides a range of services that<br />

optimise the fitness and wellbeing of its clients. storeysport.co.nz<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

21


GROWING<br />

GREAT<br />

ATHLETES<br />

There is no doubt that New Zealand has a<br />

knack for growing great athletes. We excel on<br />

the world stage in many sports and our world<br />

champions inspire and motivate all ages to get<br />

involved and strive to succeed.<br />

Anthony East<br />

Whether a naturally talented high<br />

achiever or relentlessly hard slogger,<br />

Kiwi athletes tend to stand<br />

out from the crowd for their down-to-earth<br />

attitude and quiet determination.<br />

Hamilton and Cambridge have become a<br />

prominent springboard for young talent and<br />

thanks to the support of organisations like<br />

The Adastra Foundation, our young up-andcoming<br />

athletes are provided with support<br />

and professional guidance to help them<br />

reach their full potential.<br />

The Adastra Foundation initiated its Mentoring<br />

Programme in 2008.<br />

The programme aims to support and<br />

encourage scholarship recipients to manage<br />

their own learning, so they may maximise<br />

their potential, develop their skills, improve<br />

their performance and become the person<br />

they want to be.<br />

The Adastra Foundation<br />

Now entering its twelfth year of helping<br />

young people with their athletic and musical<br />

careers, The Adastra Foundation is backed<br />

by some serious muscle; Grassroots Trust,<br />

The Lion Foundation, Brian Perry Charitable<br />

Trust; and Tauranga Energy ConsumerTrust.<br />

The Adastra vision is success for extraordinary<br />

young New Zealanders on the national<br />

and international stage.<br />

Previous recipients include Eric Murray,<br />

Hamish Bond, Mahe Drysale, Blair Tuke,<br />

Lydia Ko, Peter Burling, Lisa Carrington and<br />

Laura Langman.<br />

<strong>2018</strong> Scholarships<br />

The impressive array of <strong>2018</strong> Adastra<br />

scholarship winners include representatives<br />

from rock climbing and netball, to surfing,<br />

weightlifting and violin.<br />

The beauty of the Foundation is that it<br />

gives athletes outside of mainstream sports<br />

an equal opportunity to be involved. And the<br />

results are paying off.<br />

Already this year <strong>2018</strong> scholarship<br />

winners are making history. Rebecca Petch<br />

was awarded the Female Top Achiever at the<br />

BMX New Zealand awards evening. Hannah<br />

Jensen and Jana Kivell played in the <strong>2018</strong><br />

FIRS Inline Hockey World Championships.<br />

Jana is a member of the New Zealand U18<br />

Hannah Jensen<br />

Junior Women’s team and Hannah coaches<br />

this team. Both skaters also play in the New<br />

Zealand Inline Ferns.<br />

Opportunity knocks<br />

Adastra Trustees awarded the biggest<br />

number of scholarships ever this year; to 112<br />

Waikato and Bay of Plenty recipients.<br />

To date, the Adastra Foundation has<br />

awarded 457 scholarships totaling $2,117,000.<br />

Trustees are Kevin Burgess, Amigene Metcalfe,<br />

Jen Palmer, Mark Hollands, Graeme Maw<br />

and Andy Roche.<br />

Applications for the 2019 intake are open<br />

now. Scholarship hopefuls need to be aged<br />

between 16 and 23. For more information<br />

visit adastra.org.nz<br />

<strong>2018</strong> Adastra<br />

scholarship recipients:<br />

Aimee Ferguson (athletics)<br />

Alastair Blackett (cricket)<br />

Alex van der Zalm (sailing)<br />

Alia Jaques (hockey)<br />

Ally Wollaston (cycling)<br />

Amy Dunn (athletics)<br />

Amy Robinson (hockey)<br />

Anika Jackson (squash)<br />

Anna Hamilton (music/performing arts)<br />

Anthony East (wakeboarding)<br />

Ashleigh Sando (athletics)<br />

Autumn Stephens (rugby)<br />

Ben Grindrod (squash)<br />

Ben van Dalen (rowing)<br />

22 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Dan Caldwell<br />

Benjamin Broad (motocross)<br />

Blake Murray (trap shooting)<br />

Blake Nahu(AFL)<br />

Brad Coxon (hockey)<br />

Briana Perry (cricket)<br />

Briar Burnett-Gran (equestrian)<br />

Cailen Calkin (cycling)<br />

Campbell Maclean (hockey)<br />

Charlisse Leger-Walker (basketball)<br />

Christopher Steeghs (badminton)<br />

Claudia Ashby (swimming)<br />

Claudia Paterson (canoe)<br />

Cole McOnie (cycling)<br />

Courtney Elliott (netball) (martial art)<br />

Daniel Scanlon (hockey)<br />

Dilan Nanayakkara (cricket)<br />

Drew Carson (equestrian)<br />

Eileish Hayes (football)<br />

Elin Tawharu (surfing)<br />

Ellesse Andrews (cycling)<br />

Ema Miyaura (tennis)<br />

Emily Ussher (netball)<br />

Ethan Larsen (hockey)<br />

Felix Calder Hawkins (badminton)<br />

Felix Holton (music/performing arts)<br />

Garrick du Toit (hockey)<br />

Georgia Dobbe (white water rafting)<br />

Glenn Templeton (squash)<br />

Grace Holland (rowing)<br />

Grace Watson (rowing)<br />

Greer Caddigan (equestrian)<br />

Hamish Miller (surf lifesaving)<br />

Hannah Jensen (inline hockey)<br />

Hannah Knighton (triathlon)<br />

Hay (cycling)<br />

Jana Kivell (inline hockey)<br />

Jarred Treymane (cycling)<br />

Hannah Knighton<br />

Jazmin Hotham (rugby)<br />

Jessica Turfrey (rowing)<br />

Jessie Hodge (hockey)<br />

Kate Littlejohn (rowing)<br />

Katie Trigg (music/performing arts)<br />

Keean Cooper (equestrian)<br />

Kelsey Eames (whitewater rafting)<br />

Kendra Peart-Anderson (hockey)<br />

Kewarei Hawkins-McClutchie (hockey)<br />

Kiaan Watts (cycling)<br />

Ki-tana Tuhakaraina (netball)<br />

Leanna Ryan (rugby)<br />

Liam Moffatt (waterpolo)<br />

Libby Bradley (surf lifesaving)<br />

Lisa Mather (net (squash)<br />

Maddison Black (martial art)<br />

Matt Berry (cycling)<br />

Max Dobbe (white water rafting)<br />

Max Duckworth (water ski racing) Mckenzie<br />

Milne (cycling)<br />

Morgan Haakma (wakeboarding)<br />

Nia Dixon (cycling)<br />

Nicola Hammond (equestrian)<br />

Nina Paripovic (tennis)<br />

Oliver Soar (rock climbing)<br />

Olivia King (cycling)<br />

Paige Flynn (swimming)<br />

Patrick Washer (canoe)<br />

Rachael Archer (motocross)<br />

Amy Robinson<br />

Raiha Ensor (surfing)<br />

Rebecca Petch (cycling)<br />

Ryan Forlong (volleyball)<br />

Sam Cook (cycling)<br />

Samantha Voss (rowing)<br />

Samuel Tanner (athletics)<br />

Sharnaye Hall (volleyball)<br />

Shaun Campbell (golf)<br />

Sydney Johnson (rowing)<br />

Tatiana Kaumoana (athletics)<br />

Thomas Rawstron (athletics)<br />

Thomas Raymond (swimming)<br />

Tim Neild (hockey)<br />

Timothy Monigatti (powerlifting)<br />

Veerle ten have (sailing)<br />

Victoria Chanwai (music/performing arts)<br />

Zack Mutton (canoe).<br />

Kendra Peart-Anderson<br />

Jordan George Woodall<br />

Katie Trigg<br />

Liam Moffatt<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

23


YOUTH HEALTH<br />

and wellbeing<br />

An unknown author once said “In order to change, we<br />

must be sick and tired of being sick and tired.” Childhood<br />

obesity is growing at an alarming pace and with that,<br />

mental and medical illness.<br />

BY MICHIEL BADENHORST<br />

According to the NZ Ministry of<br />

Health, Health Statistics for the period<br />

2016/17, around one in eight or 12<br />

percent of children (age 2-14) were obese, the<br />

percentage for 15 years an older is a staggering<br />

32 percent.<br />

A further 21 percent of children were<br />

overweight but not obese. According to the<br />

findings, the child obesity rate has increased<br />

from 8 percent in 2006/07 to 12 percent in<br />

2016/17.<br />

Some of the major contributors to this<br />

problem is well documented and include:<br />

Too much screen time, a direct contributor<br />

to sedentary lifestyle<br />

Lack of sleep, both in quality and duration<br />

(linked to screen time and poor diet)<br />

Lack of play and physical activity<br />

Regular fast food consumption (high in<br />

saturated fat, refined starch and salt)<br />

High sugar consumption (It is said that on<br />

average, the Western diet includes around<br />

5-6kg of added sugar per week)<br />

Hopefully you read this and realise that<br />

the problem is real, and if you are “sick and<br />

tired” of your situation or that of your overweight<br />

child, then my challenge to you is that<br />

you start the change.<br />

Most of us are guilty of pushing a device<br />

into our child’s hands when we need a “time<br />

out” or using unhealthy treats and or screen<br />

time as an achievement incentive or reward.<br />

We neglect to realise that we are actually enforcing<br />

bad habits, habits that could cost our<br />

childrens long-term health and wellbeing.<br />

Start the change by creating a culture of<br />

health in your own home.<br />

Here are some ideas:<br />

1. Family physical activities<br />

We are privileged to call one of the most<br />

beautiful countries in the world our home.<br />

Make the most of this fact by going on family<br />

bike rides, walks or playing in the park.<br />

Start a sport or hobby that requires physical<br />

activity together as a family.<br />

The New Zealand Ministry of Health<br />

recommends at least two and a half hours<br />

of moderate or one and a quarter hours of<br />

24 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


vigorous physical activity, spread throughout<br />

the week, for adults.<br />

For young people, the recommendation<br />

is an accumulation of at least one hour a day<br />

of moderate to vigorous physical activity, at<br />

least three days a week.<br />

This should include vigorous physical<br />

activities and activities that help strengthen<br />

muscles and bones.<br />

2. Limit screen time<br />

Studies have shown that as little as one<br />

to two hours of screen time a day has a<br />

significant negative effect on cognitive brain,<br />

speech, physical, and social development.<br />

Recommendations provided by the New<br />

Zealand Ministry of Health suggests less than<br />

two hours of recreational screen time per day.<br />

3. Set achievable goals and challenges in the<br />

family<br />

Make it a goal to cut out all added sugar from<br />

your diet (limit sugar to the occasional cheat<br />

treat). Make it a goal to drink more water,<br />

replace your fizzy drinks with water or even<br />

milk.<br />

Set achievable weight goals for the whole<br />

family. Remember, we are after healthy goals<br />

not the unrealistic magazine looks.<br />

Set bigger goals like a tramping trip or<br />

climbing a mountain together once or twice<br />

a year. This will help to motivate you.<br />

4. Make rewards fun family activities that will<br />

build lasting memories<br />

Let’s be honest, a trip to a local fast food<br />

chain as a reward or incentive provides no<br />

lasting memories or enjoyment. Next time,<br />

plan something where the whole family can<br />

benefit from the reward, something that will<br />

build lasting memories.<br />

5. Plan and make meals together, eat together<br />

without any devices near the table<br />

With a little bit of planning, you can transform<br />

the way you and your family eat. A trip<br />

to your local farmers’ market for fresh veg<br />

and fruit, jumping on Google to get healthy<br />

meal plans and recipes can change the way<br />

your family look and feel within a couple of<br />

weeks.<br />

Let the whole family contribute in making<br />

meals and or setting the table. Eat together,<br />

at the table, at least once a day without<br />

any devices nearby. Healthy families are the<br />

foundation of our society.<br />

About Michiel<br />

Michiel Badenhorst is passionate about encouraging<br />

and educating young athletes.<br />

“There are so many myths when it comes<br />

to youth development which I believe need<br />

to be addressed through community awareness<br />

and education,” says Michiel.<br />

“I am passionate about addressing issues<br />

like youth obesity, safe training, functional<br />

physical development, long-term athletic<br />

development and active lifestyle. “<br />

Having grown up on a farm in South Africa,<br />

Michiel received his honours degree in<br />

Biokinetics (Musculosceletal Excercises Science<br />

and Rehabiliatation) from the University<br />

of the Free State in 2004. He has worked at<br />

a high school in youth athletic development<br />

and owned a CrossFit affiliate.<br />

In 2014 he was appointed as the strength<br />

and conditioning co-ordinator at St.Paul’s<br />

Collegiate School, Hamilton.<br />

“It is extremely satisfying to see young<br />

athletes that you work with excel in their<br />

various sports and achieve regional or New<br />

Zealand representative level. However what<br />

motivates me most is to see young people<br />

enjoy physical activity and move well.<br />

“Our young people don’t “learn through<br />

play” anymore, so many have lost the skill of<br />

performing basic movement standards well.<br />

“Physical activity and sports involvement<br />

at school level is crucial. Evidence is<br />

clear that physical activity through play and<br />

non-competitive sports involvement at a<br />

young age has far reaching positive implications<br />

on individual health and wellbeing,<br />

promoting physical, emotional and cognitive<br />

growth.<br />

“However, we do need to be careful not<br />

to promote early sport specialisation, which<br />

can lead to injury, athlete burnout and youth<br />

losing interest in long-term physical activity.<br />

What provides me with the greatest sense of<br />

achievement is to help competitive and non<br />

competitive athletes to achieve their personal<br />

and or sports goals.”<br />

Michiel and his wife have two young<br />

children, an eight-year-old daughter and sixyear-old<br />

son, and as a family enjoy bike rides<br />

and outdoor activities. •<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

25


Helping shape<br />

FUTURE<br />

SPORTS<br />

STARS<br />

Todd Barker’s domain<br />

remains the same - the gym -<br />

but he’s traded working with<br />

rugby players, to working<br />

with some of New Zealand’s<br />

up-and-coming sports<br />

stars at St Peter’s School in<br />

Cambridge.<br />

The move is a refreshing change for<br />

Todd who, after 10 years working for<br />

the Waikato Rugby Union, is now the<br />

strength and conditioning coach at St Peter’s.<br />

In his new role, he looks after 330<br />

students - that’s a quarter of the school’s<br />

students participating in its elite sporting<br />

programme.<br />

Todd and his team, which includes a<br />

number of Wintec Postgraduate and Masters<br />

students, ensure that these young athletes<br />

are in optimal physical condition to excel in<br />

their chosen sport.<br />

“After focusing on rugby for the last<br />

decade, I’m really enjoying working with so<br />

many different sporting codes at St Peter’s as<br />

well as working with elite young athletes and<br />

coaches,” he says.<br />

Todd Barker<br />

“Our students include a large number<br />

of New Zealand representatives and world<br />

champions who represent all the usual<br />

sports, as well as some more unique sports<br />

such as lacrosse, equestrian, rock climbing<br />

and barefoot skiing.”<br />

St Peter’s has the largest strength and<br />

conditioning programme of its kind in New<br />

Zealand and aims to have one of the best<br />

sporting programmes in the country.<br />

From his past work experience at the Waikato<br />

Rugby Union, Todd is used to working<br />

in high pressure environments and is well<br />

equipped for his new role.<br />

Todd graduated from Wintec with a<br />

Bachelor in Sport and Exercise Science in<br />

2008 and while working full time at the<br />

union, decided to study a Master of Science<br />

(Sport and Exercise Science) also at Wintec.<br />

With young twin daughters at home, he<br />

soon found that studying, working full-time<br />

and parenting was too much of a juggle.<br />

Still keen to further his education, Todd<br />

switched from studying a Masters to a<br />

Postgraduate Diploma in Sport and Exercise<br />

Science, which gave him the work-life balance<br />

he needed.<br />

“I still want to complete my Masters at<br />

some stage and I felt like the diploma was a<br />

good step towards that long-term goal. The<br />

research I did during my diploma really<br />

opened my eyes to the latest developments<br />

in sports science and reinforced how important<br />

it is to keep up-to-date with research,”<br />

says Todd.<br />

“I’m passionate about sport and it<br />

was awesome to study at Wintec with a<br />

like-minded group of people and tutors who<br />

all love sport as much as I do.”<br />

Unsurprisingly for someone who is<br />

immersed in sports on a daily basis, Todd is<br />

an avid sportsman himself. He played high<br />

school rugby, was a former competitive badminton<br />

player and now spends his spare time<br />

catching waves. •<br />

Can you truly say you have been<br />

nourishing your body? Are you full of<br />

energy and vitality?<br />

Sometimes it is easy to let life get in the<br />

way, now it is time to put yourself first.<br />

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guidance tailored to your needs contact<br />

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26 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


MASSAGE<br />

THERAPY<br />

– the missing component in<br />

your training programme?<br />

Massage therapy is the manipulation<br />

of the soft tissue to influence and<br />

enhance the body’s own healing<br />

mechanisms, and can assist with injury prevention,<br />

recovery and rehabilitation as well<br />

as preparation for competition.<br />

The Academy of Sport (now High Performance<br />

Sport New Zealand (HPSNZ)) elite,<br />

carded athletes have been offered massage<br />

therapy as a support service to their training<br />

since the early 2000s, and Rowing New Zealand<br />

was one of the first sports to incorporate<br />

massage therapy on a weekly basis for elite<br />

rowers on the senior programme.<br />

Now, regular massage therapy sessions<br />

should be incorporated into any athlete’s<br />

training programme, argues Stephen Bur-<br />

den, Registered Massage Therapist (MNZ),<br />

Massage Programme Coordinator at Wintec’s<br />

Centre for Sport Science and Human Performance.<br />

A massage service provider with HPSNZ,<br />

Stephen worked with rowers for 12 years including<br />

Olympic medallists Mahe Drysdale,<br />

George Bridgewater and Nathan Twaddle.<br />

The medallists indicated that the massage<br />

therapy sessions “helped flush their tissues,<br />

aid recovery and allowed them to take on the<br />

large training volumes their coaches expected<br />

them to complete, therefore preventing<br />

injury.”<br />

Massage therapy can assist an athlete in<br />

injury prevention, treating areas of tension<br />

and lengthening and restoring flexibility to<br />

muscles to lower the risk of overuse injuries.<br />

Massage therapists use techniques to<br />

stimulate the circulation of blood and<br />

lymph, to assist with the eliminations of<br />

waste toxins accumulated during exercise,<br />

reducing post-exercise muscle soreness. A<br />

faster recovery enables an athlete to manage<br />

their training workload better.<br />

“Massage is a key part of my recovery<br />

and injury prevention. It is vital to keep<br />

my muscles in good condition and eliminate<br />

anything that may stop my body from<br />

working at its best,” says Cameron French,<br />

New Zealand 400mH champion and record<br />

holder.<br />

Massage therapy also creates feelings of<br />

well-being and relaxation, as well as assisting<br />

athletes with the psychological and physiological<br />

preparation for training and competition.<br />

Well trained, experienced therapists<br />

will work on local problem areas of the body;<br />

breaking down scar tissue in muscles that occur<br />

as a result of being overused or not fully<br />

recovered from a training session.<br />

Everybody is different; therefore, the<br />

massage therapist has to consider the sport,<br />

phase of the athlete’s training programme<br />

and the athlete themselves.<br />

If you’re keen to find out more about<br />

massage therapy, Wintec offers introductory<br />

level courses through to a Diploma in Relaxation<br />

and Wellness Massage (Level 5).<br />

For more information visit wintec.ac.nz/<br />

massage. •<br />

This isn’t just massage.<br />

This is preventing injury, encouraging faster recovery,<br />

and helping athletes train for excellence.<br />

From introductory level courses through to a<br />

Diploma in Relaxation and Wellness Massage (Level 5),<br />

Wintec can provide a massage course that caters to all<br />

your needs. You’ll learn anatomy, physiology, health and<br />

nutrition, and massage therapy techniques to support<br />

an athlete’s training programme and help them<br />

achieve success.<br />

Find out more at wintec.ac.nz/massage<br />

create your world<br />

www.wintec.ac.nz/massage<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

27


STROKE<br />

OF LUCK<br />

gives Hamilton man<br />

a health Jumpstart<br />

Hamilton man Steve<br />

Harvey, 52, knew he faced<br />

serious health problems after<br />

being diagnosed with Type<br />

2 diabetes, knew and it<br />

would start affecting his life<br />

badly if he didn’t take action<br />

quickly.<br />

Steve is one of around 240,000 people<br />

in New Zealand living with diabetes<br />

and with 40 new diagnoses every day,<br />

this number is likely to more than double in<br />

the next 20 years, according to Diabetes NZ.<br />

On the way home from a doctor’s appointment<br />

Steve stopped at the Hamilton YMCA<br />

after hearing it offered fitness classes for bigger<br />

individuals and thought he’d give it a shot.<br />

“It was pure luck that I walked in just five<br />

minutes before a Jumpstart class was beginning<br />

and decided to join in,” said Steve.<br />

“I had never heard of Jumpstart. After<br />

literally walking off the street and into the<br />

programme, I’ve attended weekly when it’s<br />

running, as well as joined the gym.<br />

“I’ve also got a bad knee and osteoarthritis<br />

and Jumpstart has helped me get my health<br />

back,” he says.<br />

Jumpstart was established in 2015 by the<br />

YMCA and healthcare company Pharmaco<br />

(NZ) Limited. It provides exercise, nutrition<br />

and lifestyle education for people with diabetes,<br />

or those who are pre-diabetic.<br />

Now onboard, a healthier lifestyle has<br />

taken off for Steve. He has gone through two<br />

Jumpstart programmes and is making good<br />

progress managing his type 2 diabetes as well<br />

as his other health issues.<br />

Steve has worked as an orderly at Waikato<br />

Hospital for over 20 years and enjoys his<br />

role, but his ability to do his job and support<br />

his family was at risk.<br />

More than a year after his first Jumpstart<br />

programme, Steve has lost a lot of weight (9.4<br />

kgs in the last three months). His goals are<br />

to continue going to the gym regularly and<br />

working towards an even better weight in<br />

Steve Harvey with Jumpstart<br />

Coordinator Emily Morris.<br />

“I had never heard of<br />

Jumpstart. After literally<br />

walking off the street and<br />

into the programme, I’ve<br />

attended weekly when<br />

it’s running, as well as<br />

joined the gym.<br />

<strong>2018</strong>, after joining a Cardio and Reflex class<br />

and starting his third Jumpstart programme.<br />

Steve gives credit to Emily Morris, Rei<br />

Manawaiti and the others in the Jumpstart<br />

group for making him feel, for the first time<br />

in his life, that he belongs in a gym.<br />

Jumpstart coordinator Emily says she has<br />

“watched Steve’s confidence grow and seen<br />

him slowly trust the process and that everyone’s<br />

journey is different.<br />

“He has embraced and laughed at my creative<br />

ways in helping him find himself again<br />

– from playing games like ‘tag’, hip-hop<br />

dancing, setting goals, long chats, choosing<br />

your own exercises and learning that you are<br />

in control of your own health,” she says.<br />

These personal exercise curriculums<br />

make working out more engaging and feel<br />

more like fun rather than a chore.<br />

When asked what he likes most about<br />

Jumpstart, Steve says: “Rather than being programme<br />

focused, it focuses on the individual<br />

and there’s so much support around you.”<br />

Steve now goes to the gym five times a<br />

week and is supported by his two sons, ages<br />

17 and 20, who also regularly join him, as<br />

well as his 12-year-old daughter, making it a<br />

family effort to live healthier.<br />

“One of my sons came up to me and said<br />

‘I’m really proud of you dad’ and that was<br />

the best feeling in the world,” Steve says.<br />

“I’m very grateful for how far I’ve come and<br />

couldn’t have done it without all the people<br />

around me.<br />

“Jumpstart has introduced me to exercises<br />

and equipment I never would have heard of<br />

or used before.”<br />

He enthusiastically comments: “Come to<br />

Jumpstart, it works!”<br />

Jumpstart runs four programmes a year<br />

and has helped more than 950 people in the<br />

last three years, operating at 14 YMCAs across<br />

the country.<br />

Common results from the programme<br />

include weight loss, lower waist measurements<br />

and blood pressure, improved mental<br />

health and confidence about a healthy future.<br />

The weekly sessions help get people moving,<br />

no matter their size. For people who are<br />

pre-diabetic, exercise and lifestyle programmes,<br />

like Jumpstart, can help delay the<br />

onset of Type 2 diabetes.<br />

To join Jumpstart, visit:<br />

jumpstartprogramme.co.nz. •<br />

28 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


<strong>INSPO</strong> <strong>Fitness</strong> <strong>Journal</strong> tries...<br />

THE SHAKTI MAT<br />

Pleasure or pain?<br />

Let’s start this off with some brutal self-honesty. I<br />

have zero pain tolerance. I can barely stand the agony<br />

of plucking a sole eyebrow hair, and have a definite<br />

needle phobia. So when faced with the shark-like teeth<br />

of the Shakti Mat, it’s fair to say there was a certain<br />

reluctance to just dive in.<br />

However, having heard rave reviews,<br />

I’m determined to form my own<br />

opinion. With a tendency to tight<br />

shoulders, a sore back and headaches around<br />

deadline time, I’m keen to see if the product<br />

lives up to the hype.<br />

The Swedish acupressure mat comes in<br />

three options; light, original and advanced<br />

(varying from 8000 to 4000 points). The<br />

promotional blurb promises relaxation in 20<br />

minutes. Along with supporting deep restful<br />

sleep; relaxation of tense muscles; recovery<br />

from headaches, recovery from muscular<br />

injury; circulation and overall well-being.<br />

I’ve already wasted the promised 20<br />

minutes of relaxation suspiciously eyeing up<br />

the mat’s sharp white barbs. Deciding to err<br />

on the side of caution, I wear a thin t-shirt<br />

for protective safety, rather than kick off with<br />

bare skin.<br />

With the Shakti mat on top of my bed (a<br />

softer base is recommended for the first few<br />

times) I gingerly ease myself down, waiting for<br />

the searing pain. It’s surprisingly manageable,<br />

with just a warm tingle for the first few minutes.<br />

I breathe out and relax, feeling warmth<br />

spread over my back as the sensation becomes<br />

a little more intense. However the expected<br />

needle sharp bite isn’t there, although the bare<br />

skin at the top of my neck is verging on mild<br />

discomfort. I last for 15 minutes and find that<br />

I’ve actually enjoy the sensation.<br />

Afterwards my skin looks as though it<br />

has been bitten by 1000 tiny ants and is red<br />

and flushed. But it feels warm and relaxed -<br />

no pain!<br />

I’ve since used the Shakti Mat several<br />

more times, as well as the Shakti foot pad<br />

and acupressure pillow. It’s a definite thumbs<br />

up across the range, and on days when I feel<br />

a headache starting, I take 10 minutes of<br />

Shakti time. So far, so great.<br />

On this occasion the product really does<br />

live up to its reputation. Thank you Shakti -<br />

the pleasure is all mine.<br />

– By Lisa Potter<br />

>WIN<br />

Discover the Shakti experience for yourself and enter to win a Shakti Mat<br />

and Shakti Pillow prize pack. (For more information on the range, visit<br />

shaktimat.co.nz).<br />

To enter, email your name, address and contact phone<br />

number to win@inspomag.co.nz with Shakti in the<br />

subject line, or enter online at inspomag.co.nz.<br />

Entries close on August 31 <strong>2018</strong>.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

29


RUGBY<br />

SEASON<br />

LOOMS<br />

The <strong>2018</strong> Mitre 10 Cup<br />

schedule has been announced,<br />

with the competition set to<br />

kick off on Thursday August,<br />

16.<br />

Waikato’s season gets underway<br />

against Manawatu at Central<br />

Energy Trust Arena, Palmerston<br />

North on Saturday, August 18, from 2.35pm.<br />

Waikato will host North Harbour (Saturday<br />

25 August) and Wellington (Wednesday<br />

5 September) in its first two home games at<br />

FMG Stadium Waikato, before facing Hawkes<br />

Bay (Thursday 13 September) and Southland<br />

(Saturday 29 September), with Waikato’s<br />

Photos by Lauran Robinson and Kevin Booth<br />

final home game against Otago (Saturday 13<br />

October).<br />

The remaining away matches will be<br />

against Auckland (Thursday 30th August), a<br />

potential Ranfurly Shield challenge against<br />

current holders Taranaki (Sunday 9 Septem-<br />

ber), before again taking on Bay of Plenty<br />

(Friday 21 September) and Northland (Saturday<br />

6 October) back on their home turf.<br />

The competition will be played across<br />

nine weeks with five home and five away<br />

games before semifinals and finals.<br />

Young local talent shines<br />

Former Hamilton Boys High<br />

School and New Zealand<br />

Secondary Schools captain<br />

Quinn Tupaea has signed with<br />

Waikato for the upcoming <strong>2018</strong><br />

Mitre 10 Cup season.<br />

Tupaea, 19, is a talented young<br />

rugby player with a strong and<br />

physical presence on the field in<br />

both 15’s and 7’s. In 2017 he captained<br />

the Hamilton Boys High<br />

School 1st XV to a shared Super<br />

8 title, led the team to a national<br />

title game appearance and led the<br />

seven’s side to their third consecutive<br />

Condor 7s title.<br />

His form also saw him gain selection for the 2017 New Zealand<br />

Secondary Schools team, in which he was named captain. Earlier this<br />

year Quinn was co-winner of the Secondary Schools Sportsman of<br />

the Year award at the Brian Perry Waikato Regional Sports Awards.<br />

“Quinn Tupaea is a local product and he has been on our radar<br />

for some time coming through our emerging players programmes,”<br />

says Waikato CEO Blair Foote. “He is a player with incredible talent,<br />

in defence he is solid and physical and is a destructive runner when<br />

he has ball in hand.<br />

“He was a player we did not want to lose to another region, so<br />

to be able to have him join our high performance team was a top<br />

priority for us.”<br />

Quinn Tupaea played junior rugby for Southwell before playing<br />

for Hamilton Boys High School and in <strong>2018</strong> has featured for Hamilton<br />

Old Boys in the Premier Club Rugby competition.<br />

30 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


APRES SKI<br />

After a day’s skiing at Whakapapa, there’s nothing<br />

like being able to return to a warm and comfortable<br />

environment right on the mountain.<br />

Within 10 minutes from the end of<br />

your run, you could be sitting in<br />

front of a warm fire, with your<br />

favourite drop, surrounded by fellow skiers<br />

and boarders, trading tales of great runs,<br />

adventures on and off piste; all set against a<br />

stunning mountain backdrop.<br />

When you join The Waikato Ski Club you<br />

become part of a community that has been<br />

enjoying snowsports for more than 60 years.<br />

With a reputation as a friendly and<br />

passionate snowsport club, the Ski Lodge<br />

team is dedicated to making every visit an<br />

enjoyable time.<br />

The Lodge provides a welcoming environment<br />

for members, their families and<br />

guests. The heart of the Lodge is an open<br />

plan lounge that provides a friendly atmosphere<br />

to catch up with old friends and make<br />

some new ones. Where you can get some<br />

tips from our experienced crew or organise a<br />

buddy for your next day out.<br />

A large well-equipped kitchen and dining<br />

area sits adjacent to the lounge. As a selfcatering<br />

club, managing your own favourite<br />

foods and dietary requirements is a breeze.<br />

Great for families or those who struggle with<br />

catered food options.<br />

Newly renovated bunkrooms are warm<br />

and well insulated, with comfortable bedding<br />

and individual privacy curtains. At the end of<br />

a long day, a great night’s sleep is our goal.<br />

With a growing calendar of activities<br />

and space for new members, check out our<br />

website (waikatoskiclub.co.nz) for details on<br />

joining and having your best snowsports year<br />

so far. •<br />

s k i<br />

c l u b<br />

A short walk up from the Top of The Bruce, Waikato Ski<br />

Club Lodge offers great family fun in a spectacular setting.<br />

Whakapapa ski field is the largest North Island ski area and has<br />

fantastic skiing on and off piste. Waikato Ski Club runs the Ski<br />

Lodge originally built and maintained by The Waikato Tramping<br />

Club. The modernised facilities provide comfortable and<br />

affordable on mountain accommodation all year round.<br />

s k i<br />

c l u b<br />

T Friendly and local ski club<br />

T Comfortable Lodge that has ski in<br />

& ski out over winter<br />

T GREAT location at Whakakapapa<br />

T Family friendly rates and facilities<br />

T New members welcome<br />

WWW.WAIKATOSKICLUB.CO.NZ<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

31


GET YOUR<br />

WELLBEING<br />

back on track<br />

I’ve recently found myself re-analysing my life. Remember<br />

that New Year’s resolution you made for <strong>2018</strong>? You know –<br />

the one to cut back on work, stress less and stop caring what<br />

everyone thinks? The one where you’ll be carefree, live life<br />

to the full and just be happy? Well I do, and I don’t know<br />

about you, but I failed miserably. But how? How do we get so<br />

caught up and lose track of what we want? And how do we<br />

get back on track? How do we get our wellbeing back…<br />

BY SHANE WAY<br />

We live in a world where life is busy.<br />

We work hard, look after others,<br />

do all the “have tos” and miss<br />

out on the “want tos. So why do we keep<br />

sacrificing our wellbeing? Why do we always<br />

put others first and keep giving from our cup<br />

until it’s empty? This got me thinking, and<br />

talking, and realising that it’s not just me – it<br />

seems to be the case for a lot of people.<br />

I set myself goals for the year, I knew what<br />

I wanted, and I knew how to get it. But somewhere<br />

along the way I forgot to put it into<br />

play. I got caught up in working hard, helping<br />

everyone else and not concentrating on myself<br />

and achieving wellbeing the right way.<br />

See, when the intention is there, that’s<br />

great – but when we don’t put strategies into<br />

place and focus on putting those plans into<br />

action, things fall apart quickly. Before we<br />

know it, we have lost sight of what our goals<br />

are, and we’re achieving wellbeing in the<br />

wrong way.<br />

So how do we get back on track? Do we<br />

grind for the rest of the year and promise<br />

ourselves that we will put our own wellbeing<br />

first? No. That’s not the way to live, in fact it’s<br />

not living at all. It’s time to take back control<br />

of our lives, focusing on ourselves, our wants<br />

and our needs. But the question is how?<br />

When I asked myself this question I wanted<br />

to come up with the answers for myself,<br />

but also be able to give others advice and<br />

help them on their wellbeing journey. So,<br />

here’s how we start.<br />

Become mindful:<br />

To be able to find reality, you need to take a<br />

step out of it. It’s hard to look forward if we are<br />

caught up in everything else that’s going on.<br />

This is where mindfulness and meditation<br />

play a key role. It’s going to help you<br />

disconnect from the pressure of life, find<br />

some peace and tranquillity, clear the mind<br />

and help you to relax.<br />

If it’s something you’re not into or haven’t<br />

tried before don’t worry – there are many<br />

apps and YouTube clips for beginners that<br />

help to guide you and make it all a stress-free<br />

and enjoyable experience. You should find<br />

yourself feeling refreshed, calm and collected.<br />

Ground yourself:<br />

Once you’ve cleared your mind you need to<br />

ground yourself – literally. Some of us connect<br />

with earth, some with water, some with sand.<br />

32 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Think about what calls you and go to it.<br />

For me the water grounds me – it always has.<br />

For me, there is no better feeling than being<br />

in the water, weightless, floating and free.<br />

So, find the place that calls you, take off your<br />

shoes and feel the ground beneath you.<br />

Whether it’s sand, grass, water or dirt –<br />

feel the earth between your toes, and let your<br />

energy flow into the earth, let the earth’s<br />

energy flow into you.<br />

Find clarity:<br />

Your mind is clear; your energy is balanced<br />

and now it’s time to find clarity. ind a space<br />

where you won’t be distracted.<br />

Yes, that means you’ll have to put down<br />

your cellular device and ignore your notifications<br />

for a while. Don’t worry, I tried it and I<br />

survived. You need to find a place where you<br />

can really connect with your mind and soul.<br />

Get comfortable. Close your eyes and<br />

think about what you want, what makes you<br />

happy, what feeds your soul and what makes<br />

your heart sore. As soon as you can, write it<br />

down and put it somewhere you will see it<br />

every day as a reminder.<br />

Start fresh:<br />

Now that you’ve figured out what you want<br />

and what will make you happy then apply it.<br />

Don’t just wait for it to happen, make it happen.<br />

Everyone says it’s hard but it’s not.<br />

We meet people in life who are selfish and<br />

always get what they want; the key is to be a<br />

mixture of selfish and selfless. For change to<br />

happen you must make changes.<br />

If this means you need to be selfish to be<br />

selfless in the long run, then so be it.<br />

You may need to step back from some of<br />

your responsibilities, you may need to cut<br />

some people out of your life and you may<br />

need to let some people down. That’s ok.<br />

If you can’t look after yourself you can’t<br />

look after others – so put yourself first, find<br />

health, happiness, balance and you’ll be back<br />

on track, back on your wellbeing journey.<br />

Refresh and repeat:<br />

Wouldn’t it be easy if once we got life on<br />

track its stayed that way? Well we all know<br />

that isn’t the truth. Life isn’t easy – everything<br />

worth having we need to work hard for,<br />

including our health, including our happiness<br />

and including our wellbeing.<br />

This means you’ll need to take a step<br />

back, become mindful, ground yourself, find<br />

clarity and start fresh as often as you need to.<br />

Remember that a life worth living needs<br />

balance. Put your wellbeing first and you’ll<br />

flourish. Once you put your wellbeing first,<br />

you’ll help, support, inspire and motivate so<br />

many more people when they see you living<br />

your truth – your wellbeing, your way. •<br />

SHANE WAY An awardwinning<br />

personal trainer; Shane<br />

is committed to helping others<br />

reach their goals and enjoy a<br />

positive mindset. Passionate<br />

about sharing his own journey,<br />

he places a strong focus on mental wellbeing<br />

alongside physical wellbeing. Shane is also a<br />

member of the advisory board for “Creating Our<br />

Futures”, which is the proposed model of change for<br />

Mental Health and Addiction services in Waikato.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

33


Exercise to help keep<br />

ON TOP OF<br />

ASTHMA<br />

New Zealand fitness expert Richard Beddie is urging<br />

Kiwis to exercise more to help beat asthma.<br />

The Exercise NZ chief executive says<br />

keeping fit with exercise is great way<br />

for managing asthma. Asthma is not<br />

a condition to be dismissed lightly, causing<br />

the deaths of more than 60 people a year<br />

according to Asthma Foundation statistics.<br />

In New Zealand, respiratory disease,<br />

which includes asthma, affects one in six Kiwis,<br />

or about 700,000 people. More than half<br />

a million New Zealanders take medication to<br />

control asthma.<br />

One in seven children, and one in nine<br />

adults, have asthma in New Zealand. It’s also<br />

estimated that 586,000 school days are lost<br />

each year due to asthma-related symptoms<br />

in children.<br />

New Zealand has the fourth highest hospital<br />

admission rates for asthma of all OECD<br />

countries with the proportion of Pasifika and<br />

Maori children admitted twice as high as<br />

European children.<br />

“Aerobic exercise particularly helps as<br />

it’s involved in strengthening the oxygen<br />

delivery process in the body, and the muscles<br />

involved in breathing,” says Richard.<br />

“For most, the safest forms of activity<br />

are more “stop and go” type activities, rather<br />

than long continuous movement, and a gentle<br />

warm up and cool down helps too.<br />

“As with any medical condition, if people<br />

suffer asthma regularly or severely, they<br />

should check with their doctor before start-<br />

ing into any new exercise activities and seek<br />

good advice and support from a registered<br />

exercise professional when they start a new<br />

exercise routine.”<br />

Around one in three adults with severe<br />

asthma are dependent on oral steroids - a<br />

treatment which may cause a range of side<br />

effects including weight gain.<br />

Estimates suggest up to 10 percent of the<br />

asthma population have a severe form of<br />

asthma. In New Zealand, that could equate<br />

to more than 52,000 Kiwis who may struggle<br />

to control their day-to-day symptoms and<br />

continue to have frequent asthma flare-ups,<br />

despite taking their maximum prescribed<br />

doses of asthma medication.<br />

Boost your gut health<br />

with Immunity Fuel<br />

Immunity Fuel is a probiotic superfood<br />

combining billions of good bacteria with<br />

organic wholefoods into one daily supplement<br />

to help support a healthy gut, strong<br />

immune system and energetic body.<br />

A small New Zealand family-owned and<br />

operated business, Immunity Fuel products<br />

are classed as raw fermented foods, containing<br />

all 13 strains of good bacteria from the<br />

Lactobacillus family plus Certified Organic<br />

wholefoods.<br />

The result is a unique probiotic boasting<br />

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By combining the goodness of billions<br />

of probiotics with wholefood nutrients, consumers<br />

get their daily dose of good bacteria<br />

and nutritional multi-vitamins in just one<br />

daily teaspoon.<br />

Founder, Damian Johansen explains that<br />

making healthy choices like taking a daily<br />

probiotic should be both easy and a regular<br />

part of your morning routine.<br />

“Incorporating small improvements into<br />

your daily regime, such as Immunity Fuel,<br />

can result in long-term health benefits. Every<br />

small change is another small step on the<br />

Give yourself an extra winter<br />

boost and enter to win one of<br />

three Immunity Fuel prize packs.<br />

To enter, email your name,<br />

address and contact phone<br />

number to win@inspomag.co.nz<br />

with Immunity Fuel in the<br />

subject line, or enter online at<br />

inspomag.co.nz. Entries close on<br />

August 31 <strong>2018</strong>.<br />

>WIN<br />

way to your ultimate destination – a better,<br />

healthier and happier you.”<br />

“Every day we lose good bacteria that is<br />

vital for healthy bodily functions and this is<br />

particularly the case in the gut. Taking a probiotic<br />

is one of the single most effective ways<br />

to ensure a healthy digestive system.”<br />

Available in gluten free format, as well as<br />

regular, the product is completely natural<br />

with no GMO, no artificial flavours, colours<br />

or preservatives, making it an ideal all-in-one<br />

multivitamin and probiotic suitable for the<br />

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Immunity Fuel is available online at and<br />

at selected health and organic stores nationwide<br />

and immunityfuel.co.nz<br />

34 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Jazz Unlimited<br />

Jazz Unlimited boasts the<br />

biggest range of top-quality<br />

syllabi in the area, four<br />

new upmarket studios, with<br />

the latest safety features, and a<br />

joyful, caring, inclusive culture<br />

with outstanding teachers.<br />

Learn American Jazz, American<br />

Tap, Classical Ballet, Hip<br />

Hop, Contemporary, and Theatre<br />

arts. Ages from 3 years to adult.<br />

Enrol now to be part of our<br />

fabulous recital in December in<br />

a professional theatre. There are<br />

also other performance and competition<br />

opportunities during the<br />

year.<br />

We’re at 188 Kent Street,<br />

Frankton (Norton Road end).<br />

Visitors are welcome.<br />

Enrol now for Term 3 to ensure<br />

a place. For more information<br />

- term dates, timetable, etc<br />

- visit www.jazzunlimited.co.nz,<br />

phone 07 838-0096, or email<br />

jazzunlimited@xtra.co.nz<br />

Jazz Unlimited Dance Studio<br />

American Jazz, American Tap, Classical Ballet, Hip Hop, Contemporary.<br />

Ages: 3 years to adult.<br />

We have a new, custom-built, 4-studio complex with sprung floors,<br />

commercial air con, ventilation system, wall-length mirrors, & free<br />

parking. We have been in Hamilton for over 25 years. Weekend classes<br />

are available. Class sizes are limited to ensure effective learning. Fees are<br />

paid by the term. You are welcome to visit us at<br />

“5,6,7,8… Start Your Dance<br />

Journey in the Limelight”<br />

Limelight Dance Academy<br />

has been Hamilton’s<br />

premiere dance school<br />

for the last 30 years. Originally<br />

the Margaret Fairhead School<br />

of Dance, former pupil Kerry<br />

Mills took over the school in<br />

2008 and gave it its new name<br />

– Limelight.<br />

Students entering the school<br />

find themselves in well-structured,<br />

inspirational and<br />

challenging classes. Children<br />

are not only learning the art of<br />

dance, but also building confidence<br />

and pride in themselves<br />

that shines through in their<br />

day-to-day life.<br />

The school’s core values of<br />

excellence, acheivement and<br />

passion and Kerry’s holistic<br />

approach to training speak<br />

to the team’s desire to carve<br />

a journey of dance education<br />

for their students. From when<br />

students enter into the Preschool<br />

or Junior School, they<br />

find themselves on a path with<br />

lessons that progress from term<br />

to term. Students often add<br />

different styles to their repetoire<br />

as they grow, such as Jazz,<br />

Contemporary, Tap, Hip Hop<br />

and Lyrical.<br />

Head to our website to find<br />

out more about the school, it’s<br />

mission, history and acheivements<br />

both nationally and<br />

internationally.<br />

Limelight Dance Academy<br />

limelightdanceacademy.co.nz<br />

The school’s<br />

core values<br />

of excellence,<br />

achievement and<br />

passion and Kerry’s<br />

holistic approach<br />

to training speak to<br />

the team’s desire<br />

to carve a journey<br />

of dance education<br />

for their students.<br />

188 Kent St, Frankton (Norton Road end)<br />

Learn to dance in a caring, inclusive studio culture. We have excellent<br />

teaching and exam results, and fabulous Shows. Our syllabi are<br />

internationally recognised, and teaching standards are moderated by<br />

external examiners.<br />

Enrol now for Term 3. Spaces may be limited. Preschool fees are $60.00<br />

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

other fees.<br />

We teach partner dance too – Ballroom, Latin, Salsa, Argentine Tango,<br />

Latin Rock. We also specialise in wedding dance tuition.<br />

Enrol now for Term 3<br />

188 Kent Street, Frankton<br />

jazzunlimited@xtra.co.nz | (07) 838 0096<br />

www.jazzunlimited.co.nz<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

35


RUN, PLAY,<br />

EXPLORE<br />

Encouraging kids to discover the natural<br />

playgrounds around them, Hamilton mum<br />

Ceana Priest is helping families explore the<br />

great Kiwi outdoors.<br />

Finn’s first overnight stay;<br />

at Daly’s Clearing Hut.<br />

Kiwi adventures are a key part of family<br />

life for Hamilton mum Ceana Priest.<br />

Passionate about passing on her love<br />

of nature and exploring to son Finn, along<br />

the way she has discovered other like-minded<br />

parents searching for child friendly<br />

outdoor options.<br />

Ceana’s enthusiasm for sharing has<br />

seen the launch of her website, outdoorkid.<br />

co.nz, promoting family outdoor adventures<br />

(predominantly in Waikato, with a few in Bay<br />

of Plenty).<br />

“It helps other parents or grandparents<br />

find outdoor adventures for their Kiwi<br />

explorers to get muddy, clamber over trees,<br />

discover critters or just tear around on their<br />

bikes,” she says.<br />

Having grown up in Whakapapa surrounded<br />

by nature, Ceana wanted Finn to<br />

have a childhood filled with his own outdoor<br />

adventures.<br />

Newstead Walkway<br />

“There’s a huge amount of research<br />

into the benefits of children in nature,” she<br />

says, “and this is evidenced by the number<br />

of forest schools opening throughout New<br />

Zealand. I believe having nature based experiences<br />

builds a huge amount of resilience -<br />

there’s always going to be bumps and bruises<br />

- but with safe boundaries these ‘mishaps’<br />

generally result in a greater understanding of<br />

their own abilities.<br />

“Additionally, nature offers kids the<br />

opportunity to display their creativity by<br />

making up their own games or getting hands<br />

on constructing bush huts.<br />

“We’re incredibly fortunate to live in a<br />

country where access to nature play is relatively<br />

easy - starting from finding critters in<br />

our own backyards.”<br />

Ceana has scoured the many local options<br />

available, and next on her to-do list is some<br />

more multi-day hikes with Finn.<br />

“He’s already done overnighters (Daly’s<br />

Clearing Hut is a great spot to start with little<br />

ones) and handled them like a trooper - slept<br />

very well in the tent too.”<br />

With a lifelong passion for the great outdoors,<br />

Ceana had completed her first 100km<br />

trail run before Finn arrived. After he was<br />

born, she struggled to find adventures they<br />

could both enjoy and so began her quest.<br />

“I struggled to find a website that could<br />

tell me whether the trail was buggy friendly<br />

or a maze of steps stairs. So I started<br />

Outdoor Kid to help other families discover<br />

kid-friendly adventures.<br />

“We’ve had a blast along the way and met<br />

some great people. I wanted to share the<br />

adventures we’ve had and encourage others<br />

Ceana Priest and son Finn<br />

to have a go with their little ones.”<br />

Ceana encourages families with children<br />

of all age to get out and have a go. Below<br />

she shares five of her local favourite family<br />

friendly spots:<br />

FIVE TOP ADVENTURES<br />

1. Jurassic Forest Loop<br />

This impressive pest-free enclosure is just<br />

south of Ohaupo. A spot we have driven past<br />

countless times without realising it had an<br />

adventure worth exploring. Grassy meadows<br />

for picnicking, an engaging activity trail<br />

around one of the Waikato’s most pristine<br />

peat lakes and best of all a trail through a<br />

Jurassic Forest!<br />

The Jurassic Forest Loop has an amazing<br />

stand of kahikatea with wizened buttresses<br />

looming out of the ground - super cool,<br />

and some friendly fantails too. The site is<br />

surrounded by predator-proof fencing and<br />

will be eventually be the site of a national<br />

wetland centre.<br />

36 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


Time: Allow one hour. More for the Toyota<br />

Kiwi Guardians activity trail.<br />

Location: 4km south of Ohaupo on SH3<br />

Time: Allow an hour for a casual explore<br />

Location: Tamahere Junction SH1, parking<br />

opposite Woodcock Road Tamahere.<br />

2. Morrinsville River Walk<br />

This was a total surprise tucked away on<br />

the edge of Morrinsville. Finn loved tearing<br />

around the dirt paths and beside the stream<br />

(keep an eye on little ones as there are some<br />

steep drop-offs) and paddling on the rocks<br />

alongside Waitakaruru Stream.<br />

It is an ideal summer adventure with<br />

enormous trees, waterfalls, shallow stream<br />

rock formations ideal for paddling, and it<br />

really feels that city life is miles away. Not<br />

suitable for buggies, this is definitely a walking<br />

track. Take the pooch too!<br />

Time: Allow one hour return. More for<br />

adventuring.<br />

Location: Parking at Morrinsville Recreation<br />

Grounds, and Studholme Street<br />

4. Allan Turner Walkway<br />

Opened in 2014, the suspension bridge on<br />

the Allan Turner Walkway linking the Tamahere<br />

and Matangi communities is a well-kept<br />

secret.<br />

This impressive feat of engineering spans<br />

the Mangaharakeke Gully system and is a<br />

short fun adventure for kids. For an adventure<br />

that lasts a little longer trek down the<br />

path under the bridge to explore the stream<br />

- be prepared to get muddy! This gully is also<br />

important for long-tailed bats who use it as a<br />

corridor linking their habitats.<br />

Time: Allow half an hour for a short explore<br />

Location: The bridge connects Woodcock<br />

Road, Tamahere and Fuchsia Lane, Matangi.<br />

Allan Turner Walkway<br />

Morrinsville River Walk<br />

3. Tamahere Reserve<br />

This is a total hidden gem and was once the<br />

‘donation’ spot for car-loads of household<br />

rubbish. But now, after local resident Leo<br />

Koppens began the impressive task of tackling<br />

this neglected reserve, it has become a<br />

thriving remnant of lowland swamp forest.<br />

New boardwalk was added earlier this<br />

year and Finn loved tearing around on the<br />

boardwalk to the viewing platform overlooking<br />

the meandering Mangaone Stream. The<br />

reserve contains lowland kahikatea swamp<br />

forest with multiple stands of trees - some<br />

more than 400 years old.<br />

Jurassic Forest Loop<br />

5. Newstead Walkway<br />

Prepare to let the little ones loose here. Kids<br />

will love the murky swamps and exploring a<br />

glade surrounded by some of New Zealand’s<br />

tallest eucalyptus trees.<br />

There are massive trunks to hug, fallen<br />

trees to clamber over - look out for the stick<br />

insects - and even some home-made forest<br />

huts to play in. Take your time here. Finn<br />

adored poking around in the undergrowth<br />

finding bugs and there was enough open<br />

space to tear around and burn off some<br />

energy. Bonus!<br />

Time: Allow 1.5 for<br />

a good explore<br />

Location: The trail can<br />

be started from either<br />

Vaile Road or<br />

Morrinsville Road.<br />

For more exploring<br />

ideas, visit<br />

outdoorkid.co.nz •<br />

DEUTER KID<br />

COMFORT II<br />

Designed for freedom of movement, this child<br />

carrier features pivoting Vari-Flex hip fins for a<br />

comfortable snug fit. The ergonomic seat has<br />

soft side panels and a comfortable,<br />

washable headrest.<br />

The Kid Comfort child<br />

carriers are suitable for<br />

children who can sit<br />

up by themselves. The<br />

maximum load (child<br />

and pack contents) is<br />

22 kg.<br />

Camping adventures<br />

Available at<br />

Tamahere Reserve<br />

221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846<br />

www.trekntravel.co.nz | www.facebook.com/trekntravelnz<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

37


Lodge Cheers to Champions Advert OCT 2016.indd 1<br />

20/09/2016 10:35:09 AM<br />

Ben van Dalen and Matthew Dunham<br />

Hamish Bond and Eric Murray<br />

CHEERS TO OUR CHAMPS<br />

World Rowing Cup<br />

The <strong>2018</strong> World Rowing Cup season concluded in<br />

Lucerne, Switzerland with New Zealand topping the<br />

medals table, and Germany the overall World Cup<br />

points table in a show of rowing competence. This was<br />

the final World Cup in the three-regatta series, and<br />

for many countries, the last chance to test their crews<br />

internationally before the World Rowing Championships<br />

in September. New Zealand’s medals came in six<br />

races with five of them gold medals. This included the<br />

Women’s Pair of Grace Prendergast and Kerri Gowler<br />

who remain unbeaten since 2017. Robbie Manson took<br />

gold in the hotly contested Men’s Single Sculls. Also<br />

taking gold was the New Zealand Women’s Double<br />

Sculls, the Women’s Eight and Men’s Pair. Photos by<br />

Rowing NZ.<br />

Hannah Osborne<br />

Michael Brake and Tom Murray<br />

Mahe Drysdale<br />

Robbie Manson<br />

38 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

Men’s Eight


GET<br />

EXCITED<br />

about your<br />

life this<br />

winter<br />

Each year I notice how<br />

people’s mood and energy<br />

seem to become lower as<br />

winter progresses. For some,<br />

the gloom of the winter<br />

weather can make them<br />

quite miserable and create a<br />

dark cloud that follows them<br />

around a bit like Eeyore.<br />

BY REBECCA JEFFERIES<br />

Seasonal Affective Disorder (SAD) can<br />

impact many, to various extents,<br />

through being exposed to less daylight<br />

hours and the fact that long weekends are<br />

few and far between.<br />

Unlike the festive season and New Year’s<br />

where many make plans for social gatherings,<br />

holidays, getting active and having fun;<br />

in winter many just hunker down and hope<br />

to make it through without falling ill too<br />

often. However we can take back control of<br />

our moods by getting excited about life over<br />

the colder months.<br />

Firstly, moving our bodies releases<br />

endorphins and increases blood flow, so it is<br />

important not to let your exercise regime fall<br />

away over winter. I often hear from clients<br />

that it is just too cold, too dark or too wet to<br />

exercise. But I say toughen up, wear clothing<br />

that protects you, find a buddy and get out<br />

on chilly winter nights or mornings for a<br />

brisk walk. Or find a friend who has some<br />

home exercise equipment and with the help<br />

of Pinterest create some fun partner workouts<br />

together.<br />

Or get to a couple of hot yoga or pilates<br />

classes a week. Head to the local indoor pool<br />

for a swim or join a squash club. Join your<br />

kids for Friday nights inline hockey disco<br />

nights. Whatever you choose to do, make<br />

exercise and movement important all year<br />

round. No excuses! This alone will help you<br />

feel better.<br />

Next make plans as you would for summer.<br />

Take a week off if possible or plan a extra<br />

long weekend in late winter to take time<br />

out. Some opt for a warm tropical island<br />

getaway, some choose a quiet winter break in<br />

the Coromandel and others choose a winter<br />

wonderland experience at the snow.<br />

Whatever the choice, even if it works<br />

best to have some peaceful days in your own<br />

home, the most important thing is to plan<br />

and book it. The purpose behind this is to<br />

build anticipation and eagerness. Schedule<br />

something to look forward to over the next<br />

couple of months. Make plans for how you<br />

will spend this time. Where can you go? Who<br />

can you visit? What book will you read? What<br />

skill/craft might you learn? Get the kids<br />

involved if this is a family break.<br />

Also make smaller plans maybe once or<br />

twice a month. Maybe a day trip to Raglan<br />

for takeout on the beach. Or a winter hike.<br />

Or a day trip to the hot pools in Te Aroha or<br />

Rotorua. Or a mid-winter Christmas dinner<br />

with the wider family or friends.<br />

Finally, always be grateful. I mention this<br />

in almost every conversation because I believe<br />

in the power of appreciation so much.<br />

Look for the goodness in winter.<br />

Is it snuggling beside a fireplace, popcorn<br />

and movie nights, soaking in the bath, flannelette<br />

sheets, gumboots and winter coats,<br />

frost on the lawns to crunch with our shoes,<br />

the sun eventually coming through on a<br />

foggy morning? Is it a good reason to stay<br />

in bed a little longer on a Sunday, no flies<br />

or mosquitoes and no sunscreen stains? Or<br />

how about sinking into a great book in your<br />

dressing gown, yummy hot Sunday night<br />

roast dinners, warm socks and hot drinks?<br />

Shall I go on with the abundance of citrus<br />

fruit or the nutritious soups that you can<br />

whip up in minutes? There really is so much<br />

to enjoy.<br />

Be sure you are aware of the wonders of<br />

winter and life will feel so much lighter and<br />

warmer. And guess what? Before you know it,<br />

the gorgeous signs of spring will be sprouting<br />

before you get a moment to feel any doom<br />

and gloom.<br />

“I get a little warm in my heart when I<br />

think of winter!” (unknown) •<br />

REBECCA JEFFERIES is a Waikato-based certified life coach/ transformation<br />

worker, and a loving mama to three gorgeous children. Rebecca decided to become a<br />

life coach to fulfill her lifelong passion of helping others gain a connection with their<br />

authentic self, to love and nurture who they truly are, live out their deepest dreams<br />

whilst living a balanced, healthy and happy lifestyle. breathingspacecoaching.co.nz<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

39


The importance of<br />

GUT HEALTH<br />

BY BEN WARREN<br />

Research over the past two decades has revealed that gut<br />

health plays a crucial role in our overall health, and an<br />

unhealthy gut can contribute to a wide range of health issues<br />

including diabetes, obesity, rheumatoid arthritis, autoimmune<br />

conditions, depression, and chronic fatigue syndrome. “Gut<br />

health plays a crucial role in our overall health.”<br />

This is all well and good. But how do you<br />

know if you are living with suboptimal<br />

gut health? If you don’t suffer from irritable<br />

bowel syndrome, have bloating or gas,<br />

are there other signs you should be aware of?<br />

Below is a list of signs you may be living with<br />

an unhealthy gut:<br />

1. Digestive issues like bloating, gas or<br />

diarrhoea<br />

These are the hallmark signs of gut dysfunction.<br />

In large, this is related to the health;<br />

both number and diversity, of the bacteria<br />

living inside your gut, intestines, stomach<br />

and colon.<br />

These bacteria are called your microbiome<br />

and symptoms such as bowel irregularity<br />

or gas can occur when the balance of<br />

bacteria is not right.<br />

Gas in particular is a sign that food is<br />

fermenting in your gut, which is related<br />

to having insufficient stomach acid, or an<br />

imbalance of beneficial gut bacteria to break<br />

down the food you’ve eaten.<br />

“The number and<br />

diversity of the bacteria<br />

living inside your gut<br />

impact your overall<br />

health and wellness.”<br />

2. Sugar cravings<br />

Scientists have found that gut bacteria actually<br />

secretes special proteins that are similar<br />

to hunger-regulating hormones; leptin and<br />

ghrelin. These proteins affect both our food<br />

cravings and mood.<br />

To sum it up, bacteria try to get us to eat<br />

foods that they thrive on. So, if you eat a lot<br />

of sugar you feed the unhelpful bacteria that<br />

love it and they secrete the proteins to make<br />

you crave sugar more. It’s a vicious cycle.<br />

It’s also somewhat of a relief. It’s not a lack<br />

of willpower alone that contributes to your<br />

weakness for the sweet stuff.<br />

Fixing your gut can eradicate the bacteria<br />

that cause you to crave these foods in the<br />

first place. Over time then, you can work to<br />

reduce these cravings in this way.<br />

3. Bad breath<br />

Bad breath is a sign your gut flora isn’t optimal.<br />

Chronic bad breath is called halitosis.<br />

In most circumstances, halitosis is a result<br />

of odor-inducing microbes that reside in<br />

between your teeth and gums, and on your<br />

tongue.<br />

A healthy digestive system is crucial for<br />

optimal overall health and the ratio of good<br />

and bad bacteria is an indicator of the condition<br />

of your health.<br />

Halitosis is a sign that your body is harbouring<br />

too much non-beneficial bacteria<br />

that are contributing to your bad breath!<br />

“Bad breath is a sign your<br />

gut flora isn’t optimalz”<br />

4. Food intolerances or sensitivities<br />

If you suffer from food intolerances such<br />

as gluten or dairy, this is highly related to<br />

what’s know as leaky gut. The gut barrier is<br />

your gatekeeper that decides what gets in and<br />

what stays out.<br />

40 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


“The gut barrier is your<br />

gatekeeper that decides<br />

what gets in and what<br />

stays out.”<br />

When you think about it, our gut is a<br />

system that operates entirely on its own. It is<br />

a sealed passageway from our mouth to our<br />

bottom. Technically, the scope with which<br />

it interacts with other organs in our body is<br />

somewhat limited.<br />

Anything that goes in the mouth and isn’t<br />

digested will pass right out the other end.<br />

This is, in fact, one of the most important<br />

functions of the gut: to prevent foreign substances<br />

from entering the body.<br />

When the intestinal barrier becomes<br />

permeable in the instance of leaky gut syndrome,<br />

large protein molecules escape into<br />

the bloodstream. Since these proteins don’t<br />

belong outside of the gut, the body mounts<br />

an immune response and attacks them. This<br />

immune response then tends to shows up as<br />

food intolerances.<br />

The good news? Often if you can work<br />

on your gut health, food intolerances can<br />

reduce.<br />

5. Moodiness, anxiety and depression<br />

Micronutrient deficiencies that impact our<br />

mental health can be related to compromised<br />

gut function.<br />

If you are experiencing mood imbalances,<br />

anxiety or depression and have access to<br />

good nutrition, a leaky gut may mean you<br />

are unable to effectively absorb them.<br />

“A compromised gut will<br />

affect your ability to use<br />

serotonin and dopamine<br />

- your happy hormones -<br />

and vitamin D within your<br />

body.”<br />

The majority of serotonin and about half<br />

of your dopamine is made in your gut. If you<br />

have leaky gut, your body can lose much of<br />

the serotonin and dopamine it produces.<br />

Supporting any gut dysbiosis may then be the<br />

missing piece in supporting your mind health.<br />

Understanding this, it’s easy to see how<br />

the inner workings of your digestive system<br />

don’t just help you digest food, but also guide<br />

your emotions.<br />

Why Your Gut Health Matters<br />

Live seminar presented by Ben Warren<br />

Leading clinical nutritionist Ben Warren is hosting a seminar<br />

series on gut and the digestive system; why it is so central to<br />

health, energy and happiness and how you can support its<br />

balance naturally.<br />

During the two hour seminar Ben will share why gut health is<br />

so central to health, what damages gut health, how to identify<br />

if your gut is out of balance, understanding gut-related health<br />

concerns, great foods for gut health and lifestyle advice to<br />

support great gut health.<br />

The seminars are being held across New Zealand from<br />

August 7 to September 6.<br />

6. Skin problems like eczema<br />

A common sign of food intolerance is<br />

eczema. We view eczema as being a sign of a<br />

systemic health condition.<br />

In almost all cases, eczema and other skin<br />

conditions such as rosacea and psoriasis,<br />

which is an autoimmune skin condition, are<br />

related to systemic inflammation, poor gut<br />

health or compromised liver function.<br />

Eliminating foods that we have an intolerance<br />

to and working on our gut health is<br />

a great way to support skin health concerns<br />

such as these.<br />

7. Low immunity<br />

The link between leaky gut and our immune<br />

system is huge. If you have an unhealthy gut,<br />

you may also suffer from frequent illness or<br />

infections.<br />

This is related to a suppressed immune<br />

system. We have written a helpful blog about<br />

the link between gut health and immunity.<br />

80 percent of the humoral immune<br />

system is located in our gut. What this means<br />

is the single biggest demand on our immune<br />

system isn’t from environmental factors like<br />

germs or bugs. It’s actually from our food.<br />

If we are eating a food we are intolerant<br />

to - or simply eating certain foods, particularly<br />

proteins, too much - our body tags that<br />

protein as an invader and alerts our immune<br />

system which issues a response.<br />

This immune response in the intestinal<br />

system has a lot of collateral damage.<br />

There are many, many more signs and<br />

The biggest problem is that it loosens the symptoms of compromised gut function,<br />

junctures in our gut and the villi in our small but the above is a great place to start when<br />

intestine. This allows the proteins to get learning about your precious gut health and<br />

directly into your bloodstream and you get how it impacts your everyday wellbeing.<br />

another immune response.<br />

For more information, visit bepure.co.nz •<br />

>WIN<br />

Enter to win one of two double passes to Ben<br />

Warren’s ‘Why Your Gut Health Matters’ seminar<br />

- one for the Cambridge event (Tuesday, August 14) and<br />

one for the Hamilton event (Thursday, September 6). To<br />

enter, email your name and contact details, with the seminar<br />

you would like to attend, to win@inspomag.co.nz with Gut<br />

Health in the subject line. Or enter online at inspomag.co.nz.<br />

Entries close on August 3 for the Hamilton competition and<br />

August 30 for the Cambridge competition.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

41


BOOK<br />

CORNER<br />

Winter is the perfect time to curl up with a<br />

good book (or two) and enjoy some time out.<br />

We share a few of our faves.<br />

The Nourishing Cook<br />

by Leah Itsines<br />

MacMillan Publishing,<br />

RRP$39.99<br />

If you’re feeling uninspired about cooking<br />

healthy or creative meals, a quick flick<br />

through The Nourishing Cook is sure to<br />

spark some enthusiasm. Packed with colourful<br />

recipes and tips to ensure culinary<br />

success, it’s an ideal read whether you’re a<br />

foodie, a busy ‘eat on the run’ personality,<br />

or have a focus on improving your nutrition<br />

and wellbeing,.Food blogger and self taught<br />

cook Leah Itsines aims to change the way<br />

people shop, cook, and eat and her vibrant<br />

personality shines through on every page.<br />

This is it! It’s your life. Live it.<br />

by Amanda Mortimer<br />

Your Life Live It,<br />

RRP$34.99<br />

Most of us have a desire to live a ‘better’ life,<br />

but are often bogged down in the mundane.<br />

Amanda Mortimer is a world-class coach<br />

who delivers ample life tools and options<br />

in this book. It is packed with exercises,<br />

knowledge and checklists to help guide your<br />

individual progress. It’s a modern take on life<br />

in every sense; as well as her written guide,<br />

there are links to online sessions, videos<br />

and apps.<br />

The Yoga Body<br />

by Lola Berry<br />

MacMillan Publishers,<br />

RRP$39.99<br />

The days of a cookbook being just a cookbook<br />

have long gone. Lola Berry is a master<br />

of creating a desire to live a healthier lifestyle<br />

with her umbrella approach to nutrition,<br />

health and wellbeing. While there are plenty<br />

of deliciously tempting recipes here, the<br />

yoga teacher and nutritionist also inspires<br />

you to improve your fitness and flexibility,<br />

while learning to quiet your mind. It’s a great<br />

book to dip into with segments for everything<br />

from detoxing and jetlag to yoga poses<br />

for targeting specific areas of the body or to<br />

help with sleep and various moods.<br />

The Kitchen Science Cookbook<br />

by Dr Michelle Dickinson<br />

Nanogirls Labs Ltd,<br />

RRP$49.95<br />

Every home should have this awesomely<br />

creative cookbook in their library. It’s the<br />

perfect must-have for winter, packed with<br />

ideas on how to transform everyday kitchen<br />

and pantry ingredients into tasty treats or<br />

fun science experiments. With more than<br />

50 recipes, you can make everything from<br />

edible earthworms and milk sculptures to<br />

from window wobblers and scrumptious<br />

slime - no science lab. Icons indicate whether<br />

each recipe is edible, requires time to ‘set’, or<br />

has any safety issues.<br />

Sleep Sense. Improve your sleep.<br />

Improve your health<br />

by Dr Katharina Lederle<br />

Exisle Publishing,<br />

RRP$29.99<br />

There’s nothing quite like waking refreshed<br />

after a good night’s sleep, yet many of us<br />

struggle with a variety of sleep issues, from<br />

insomnia to broken or poor quality sleep.<br />

Sleep and fatigue specialist, Dr Katharina<br />

Lederle shares her knowledge around how<br />

sleep impacts on everything from physical<br />

health and mood swings to weight gain.<br />

Learn that how and when you sleep can<br />

affect the everyday balance of your life and<br />

discover how to create healthy sleep habits.<br />

Keeping It Real<br />

by Makaia Carr<br />

Penguin Random House,<br />

RRP$38<br />

There’s something immensely relateable<br />

about Makaia Carr. It’s rare that someone<br />

with such a large social media and public<br />

following shares the real roller coaster of<br />

their life; the good, the bad and the ugly.<br />

Makaia’s openness about her own journey<br />

sees her touch on issues which have shaped<br />

and challenged her own life, from alcohol<br />

dependency and depression to becoming a<br />

young parent and using social media. It’s part<br />

biography and part self help book - with an<br />

underlying theme around the importance of<br />

self-love and self-confidence.<br />

42 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


SAY CHEESE<br />

With the increased popularity of<br />

plant-based diets and rise in<br />

allergies and food intolerances,<br />

new products that are natural and ethically<br />

friendly are poised to be well received.<br />

The new MyLife Biocheese Cheddar<br />

range offers the taste and melt of cheese, but<br />

made with coconut oil. The range is entirely<br />

plant based, vegan friendly and dairy free.<br />

Perfect for those who are lactose intolerant,<br />

looking to reduce their dairy intake or<br />

who have hypersensitivities to allergens. (It’s<br />

also GMO free with no additives or preservatives).<br />

Biocheese is available in selected New<br />

World and Pak ‘n Save stores nationwide.<br />

>WIN<br />

Enter to win one of three Biocheese voucher packs (valued<br />

at $50). Each pack includes include Biocheese vouchers and<br />

a cooler bag. To enter, email your name, address and contact<br />

phone number to win@inspomag.co.nz with Biocheese in the<br />

subject line, or enter online at inspomag.co.nz.<br />

Entries close on August 31, <strong>2018</strong>.<br />

SWEET INDULGENCE<br />

>WIN<br />

New Zealand chocolate company Donovans is<br />

right in the heart of the dairy country – the<br />

Waikato. Using the best ingredients and mixed<br />

by experts, the Donovans range of delicious chocolates<br />

is a Kiwi favourite. These tasty treats are available in<br />

selected supermarkets and stores nationwide.<br />

To view the range, visit donovanschocolates.co.nz.<br />

Enter to win one of three awesome Donovans<br />

chocolate prize pack for three lucky readers. Valued<br />

atmore than $70, filled with a selection of Donovans<br />

must-have goodies.<br />

To enter, email your name, address and contact<br />

phone number to win@inspomag.co.nz with<br />

Donovans in the subject line, or enter online at<br />

inspomag.co.nz. Entries close on August 31, <strong>2018</strong>.<br />

<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

43


STEP AWAY<br />

FROM THE<br />

CHOCOLATE<br />

Tips on overcoming<br />

emotional eating<br />

Everyone overeats from time<br />

to time. I raise my hand.<br />

Guilty. We’ve all been there.<br />

BY TIFFINY HALL<br />

Founder of TIFFXO.COM<br />

It doesn’t matter if it’s because Mum made<br />

her famous lasagne, if it’s a special occasion<br />

and you can’t resist the smorgasbord<br />

or maybe you’re just mindlessly munching<br />

and not realising you’ve made a pretty good<br />

dent into that bag of chips.<br />

Sometimes we turn to food to forget our<br />

troubles as a coping mechanism; you’ve just<br />

had that bicker with your partner, better see<br />

what the fridge has to say about it. Afterwards,<br />

you feel like you’ve let yourself down<br />

with a side serve of sabotage.<br />

Guess what? You are not alone. It’s called<br />

‘emotional eating’ and isn’t only about our<br />

“eyes being bigger than our stomachs” or<br />

feeling stuffed because we were starving.<br />

It’s about using food to cope with uncomfortable<br />

feelings, then usually feeling shame<br />

and beating ourselves up afterward. Why?<br />

Because we are not actually hungry for food,<br />

we’re hungry for a release or a distraction, or<br />

to feel in control.<br />

Your occasional moments of excess won’t<br />

undo all of your hard work, but if you’re finding<br />

your weightloss efforts are being thwarted<br />

by emotional eating, find the focus within<br />

your body, oppose the negative emotions<br />

and work to resolve the problem instead of<br />

avoiding it and replacing it with food.<br />

Try these steps to vanquish that emotional<br />

eating once and for all!<br />

1. Change your reward system<br />

Instead of filling that gap with food, start<br />

rewarding yourself with other satisfying<br />

activities. Run yourself a bath, go for a walk,<br />

paint your nails or visit your Dojang.<br />

2. Form new habits<br />

It’s all about finding healthy coping mechanisms<br />

- ask yourself “will this make me feel<br />

better or worse right now, tomorrow next<br />

week?” If you can answer better, you’re on<br />

the right path! The aim is to find healthier<br />

ways to cope with negative feelings that don’t<br />

cause further issues.<br />

Replacing one bad habit with another is<br />

just going to lead you back around in the<br />

vicious cycle of self destruction. Some examples<br />

of healthy coping are exercise or talking<br />

with a supportive friend.<br />

At the end of the day, you are a person<br />

who gets to enjoy life! And you can’t be too<br />

hard on yourself. Remember, you can reset,<br />

recharge and start over.<br />

3. Keep a food/mood diary<br />

By pinpointing your triggers you are taking<br />

the first step to taking back your control. If<br />

you find you have a slip and you’re reaching<br />

for that chocolate bar, take a moment and<br />

take a note of the time, what you ate, what you<br />

were feeling, if you were actually hungry and<br />

how it made you feel before and afterwards.<br />

This will allow you to notice any recurring<br />

patterns and help you understand what made<br />

you reach for that chocky bar. (Remember, be<br />

kind yourself. This is to be treated as an exercise<br />

in curiosity and self-kindness, not judgment.)<br />

4. Time for the butcher’s paper<br />

It’s time to get the butcher’s paper out and<br />

write down any and every alternative way<br />

you can think of to meet your emotional<br />

needs.<br />

This means you’re allowing your brain to<br />

learn and appreciate healthier alternatives<br />

to soothe your troubles leading you straight<br />

to the bread bin. Keep your list somewhere<br />

handy and the next time you’re hit with the<br />

urge to smother yourself with food, have a<br />

44 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


About Tiffiny<br />

Tiffiny Hall is an author, expert trainer,<br />

journalist and television personality. She is<br />

best known for her role as trainer on The<br />

Biggest Loser (Australia), which earned<br />

her a Logie nomination for Most Popular<br />

New Female Talent. She is also one of the<br />

highest qualified female martial artists in<br />

the world for her age. She is a Sixth Dan<br />

Black Belt Master Instructor, qualified<br />

personal trainer with a Diploma of Sport<br />

Coaching, specialising in martial arts.<br />

Passionate about creative writing, Tiffiny<br />

has published four novels with her next<br />

Young Adult novel set for release this<br />

year. She has written four health books<br />

and a cookbook. Tiffiny is the founder<br />

of TIFFXO, an online website offering<br />

motivation, fitness programmes, nutrition<br />

advice, and more. .tiffxo.com.<br />

moment of reflection and check your list<br />

again. By doing something different, you<br />

start re-training your brain to associate these<br />

alternative activities with feeling better.<br />

5. Practise mindful eating<br />

Tuning into your body is the most important<br />

thing you can do. (Cass Dunn, our resident<br />

psych teaches our Ninjas every week on<br />

TIFFXO.COM during Mindful Mondays).<br />

I often hear stories of people who struggle<br />

with binge eating and find themselves zoning<br />

out when they overeat, sometimes not even<br />

realising what they’re consuming. Emotional<br />

eating is generally done in a mindless fashion.<br />

A big (and easy) first step in surviving the<br />

problem would be to practise a few methods<br />

like, pausing and ensuring you’re actually<br />

hungry before eating.<br />

This will help overcoming the disconnection<br />

between the mind and the body. When<br />

it is time to eat, make sure you’re bringing<br />

your full attention to the experience (taste,<br />

smell, textures, colours) as well as your physical<br />

and emotional state.<br />

By being present when eating, you’ll start<br />

recognising your body’s “full” signals and<br />

appreciate the impact different foods have<br />

on your body. Other mindfuless practises<br />

such as exercise, meditation and yoga provide<br />

great ways to reconnect with your body<br />

so you are making the food choices that will<br />

support your overall physical and emotional<br />

wellbeing. •<br />

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<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

45


WINTER<br />

WELLBEING<br />

BY DANIELLE ROBERTS<br />

Being sick makes us feel grumpy, frustrated and<br />

demotivated. It can also negatively impact on<br />

work and relationships, so a fresh focus on winter<br />

wellbeing is time and energy well spent.<br />

Below are some strategies to consider<br />

when planning your winter wellbeing:<br />

Consider how your body is affected<br />

by the change of season<br />

As seasons change, so does our climate<br />

and environment. This also takes place<br />

within our buildings. For example; in summer,<br />

offices often have airconditioning on,<br />

artificially turning a warm environment cold,<br />

while in winter, heaters turn a cold environment<br />

warm/hot. Due to the constantly<br />

changing environment around us and the<br />

way our body respond, we need tools to understand<br />

how to best cope by optimising our<br />

health, nutrition and wellbeing.<br />

Certain foods and the way we eat can help<br />

balance our bodies responses to biochemical<br />

fluctuations. Some basic biochemical laws<br />

are that like increases like; ie hot creates hot<br />

(you eat chilli you get hot); anxious creates<br />

anxious, etc, and that opposites balances<br />

opposites; i.e. hot balances cold (you eat hot<br />

soup you get warm); calm/peace balances<br />

anxiety, etc. We understand this on an<br />

intuitive level. Most of us won’t eat ice cream<br />

in winter, because it makes us feel colder<br />

and we desire to be warm. If we were to eat<br />

ice cream and we were cold, then we are<br />

bringing more of the cold element into our<br />

bodies. This is a likely environment for colds,<br />

bugs and flus to set in.<br />

To create a more stable environment in<br />

winter, start with increasing heat in your<br />

body by eating food such as light curries with<br />

warming spices like curry, chilli, ginger, turmeric<br />

and cumin. Drink Chai tea throughout<br />

the day.<br />

To accompany this, add some dampening<br />

foods like dairy, coconut and root vegetables<br />

like kumara.<br />

If there is too much dampness, balance<br />

with dryness, with food and drinks that are<br />

diuretics or astringents, and ingredients such<br />

as parsley, coriander, basil, quinoa or millet,<br />

turmeric, cumin and sprouted beans. (Note<br />

that some of these also increase the heating<br />

element).<br />

There are many more examples of foods<br />

and the category they fit into, so have a play<br />

with these elements and see how your body<br />

responds.<br />

Your digestive system and your immune<br />

system are linked<br />

The gut holds a large percentage of our<br />

immune system. It is the first line of defence<br />

against unwanted bugs. If you rarely consider<br />

how your digestive system is doing, then you<br />

will probably find that your health issues<br />

could be coming from underperforming digestive<br />

functions. Stoking your digestive fire<br />

is the greatest way to ensure you are breaking<br />

down and absorbing your food properly. Iit<br />

also nourishes the functions of the immune<br />

system that are housed within the gut.<br />

Learn to get to know the flow of your<br />

digestive system:<br />

Notice how you feel before you eat. Are<br />

you really hungry?<br />

How do you feel once you have eaten?<br />

Heavy or energised?<br />

Discover how your body digests certain<br />

foods. For example dairy is a healthy food<br />

group, but for those without much heat or<br />

dryness within their body in winter, too<br />

much can cause further dampness, producing<br />

symptoms of mucus and congestion.<br />

Here are some things to start to practice:<br />

Try to eat only when hungry. Stoke your<br />

digestive fire with digestible meals.<br />

Avoid putting out the fire with excessively<br />

cold, damp foods/ drink or aggravating the<br />

fire with excessive spicy foods.<br />

Leave three to four hours between meals.<br />

Drink warm water with lemon, ginger tea<br />

or chai tea at least 20 minutes before each<br />

meal. This helps stimulate stomach acid to<br />

assist in the breakdown of food.<br />

Chew your food properly as this helps<br />

break down the food for greater absorption<br />

of nutrients.<br />

Eat until your stomach is half to three<br />

quarters full. This leaves enough room for<br />

your stomach to churn and digest food<br />

properly.<br />

When you digest nourishing food properly,<br />

you shouldn’t experience discomfort, lack<br />

of energy or bloating. You should feel happy,<br />

energised and light.<br />

Stress? Reduce it.<br />

This one is possibly the most important<br />

part of the equation. People can experience<br />

stress mentally, emotionally, physically and<br />

spiritually. Everyone reacts different to situations<br />

and has their own individual triggers. I<br />

urge you to discover what helps you let go of<br />

stress and bring more of that into your life;<br />

whether it’s creative projects, walks/hikes in<br />

nature, yoga or simply you time.<br />

www.fuelnutrition.co.nz •<br />

DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy<br />

and knowledgeable relationship with food. Her business Fuel Nutrition allows her to<br />

share her passion for nutrition and healthy living. Danielle is a freelance nutritionist<br />

and works with a number of Hamilton gyms. To make a booking, please contact<br />

Danielle at www. fuelnutrition.co.nz<br />

46 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


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<strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong><br />

47


FROM CANADA<br />

TO HAMILTON<br />

to study for a career in sport<br />

Lydia Tuaiti has travelled<br />

half way around the world<br />

to pursue her passion for<br />

knowledge and sports.<br />

The Wintec Masters student spent her<br />

early years in New Zealand, before<br />

moving to Canada where she attended<br />

high school and spent hundreds of hours<br />

training, playing, travelling and fundraising<br />

to represent her province, British Columbia,<br />

in netball.<br />

Lydia also managed to fit in playing<br />

volleyball and soccer, captaining all of her<br />

squads and achieving the top athlete award<br />

in her final year of high school.<br />

So it’s fair to say that sport has always<br />

been a dominating force in Lydia’s life.<br />

After high school, Lydia did a gap year<br />

travelling and came to the realisation that<br />

she wasn’t ready to give up on sport just yet.<br />

“It sounds corny but I realised that sport<br />

has the power to bring change. The reason I<br />

chose to study sport was to support kids, like<br />

me, to achieve and go as far with their sport<br />

as they want,” says Lydia.<br />

Once she had decided to study sport,<br />

Lydia moved back to New Zealand, enrolling<br />

in Wintec’s Bachelor of Sport and Exercise<br />

Science.<br />

“I chose to study at Wintec as they were<br />

well known for being practical and hands-on.<br />

Thankfully this is very true and more.<br />

“At Wintec, I have built connections with<br />

many different schools and sports centres<br />

across Waikato. I have worked in one of<br />

Hamilton’s leading gyms to apply the skills I<br />

learnt in the classroom. Taking full advantage<br />

of external opportunities like these is invaluable<br />

when developing skills and building<br />

confidence,” says Lydia.<br />

Lydia completed her Bachelor of Sport<br />

and Exercise Science last year and is now<br />

enrolled in Wintec’s Master in Science (Sport<br />

and Exercise Science).<br />

As part of her Masters work she is currently<br />

working at St Peter’s School in Cambridge,<br />

investigating the fatigue response<br />

in young female athletes when completing<br />

different resistance training stimulus.<br />

Lydia loves working with sport and hopes<br />

to work for a school once she completes her<br />

Masters.<br />

During my playing years, sport opened<br />

many doors for me. I was able to travel and<br />

compete, creating memories with friends<br />

that I will always cherish. Every step of the<br />

way I had support and encouragement from<br />

family, teachers, my small town community<br />

and even complete strangers.” •<br />

48 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


1 2<br />

OUT AND<br />

ABOUT<br />

Future stars shine<br />

<strong>July</strong> has been a busy month for<br />

track cycling at the Avantidrome<br />

in Cambridge, with both the North<br />

Island School Track Champs and<br />

Round 2 of the Subway National<br />

Track Series.<br />

The annual North Island School<br />

Track Championships saw 190 riders<br />

from 90 schools across the North<br />

Island on the track. Stand out riders<br />

included Ally Wollaston (U20 Girls)<br />

and Jack Carswell (U16 Boys) from<br />

St Peter’s School; awarded the<br />

Waipa Home of Champions Cups<br />

for the Best Performed Female and<br />

Male athletes, after winning all three<br />

individual track events comprising<br />

the keirin, scratch and points<br />

races, as well as the road race and<br />

criterium.<br />

Other noteable performance’s<br />

included Hamish Banks (St Peter’s<br />

School) in the U14 Boys, and<br />

Mackenzie Barnett (Cambridge<br />

Middle School) in the U13 Girls,<br />

who also claimed a clean sweep of<br />

events.<br />

Top school trophies went to St<br />

Peter’s taking the Home of Cycling<br />

Trophy for the best performed boys<br />

school and Cambridge High winning<br />

the Home of Cycling Trophy for the<br />

best performed girls’ school.<br />

More young and developing talent<br />

was on show with the second<br />

round of the Subway National<br />

Track Series. (U17 to U23 male and<br />

female riders). The three-round<br />

series, developed by Cycling New<br />

Zealand and supported by Subway<br />

New Zealand, provides track racing<br />

opportunities for developing riders<br />

in a competitive and supported<br />

environment.<br />

Round three will be held at the<br />

Avantidrome from August 24-26<br />

and is free for spectators. Check<br />

out www.nationaltrackseries.nz for<br />

more details.<br />

1-4. North Island School Track<br />

Championships. Photos by Concept<br />

78 Photography<br />

Photos 5-7. Subway National Track<br />

Series. Photos by Dianne Manson.<br />

3<br />

4<br />

5<br />

7<br />

6


TAKING<br />

THE CUE<br />

Forget the cliche of smokey<br />

pool halls and jaded players.<br />

The game of pool has a fresh<br />

new image and a group of<br />

young Hamilton players are<br />

helping raise its profile.<br />

While New Zealand team members<br />

impressed at the recent World<br />

Junior Pool Championships in<br />

Nebraska, it was the younger Kiwi players<br />

who excelled on the final scoreboard.<br />

Competing in the U14 female division,<br />

New Zealand players took out the top three<br />

spots. Rachael Harwood (12) from Pukekohe<br />

High School won first place, beating<br />

defending champion Alyxandra Jones (14)<br />

from Waikato Diocesan School for Girls<br />

who settled for second place. Also from<br />

Waikato Dio was third placed Alyxandra<br />

Endres (13).<br />

Overall, the team of 15 New Zealand players<br />

brought home three titles of World Pool<br />

Champion and 22 trophies and plaques from<br />

the VNEA Junior World Pool Championships<br />

held in the US in late June.<br />

In total, 15 of New Zealand’s top junior<br />

pool players were involved in the competition,<br />

The Valley National 8-ball League Association<br />

(VNEA) is one of the world’s largest<br />

amateur pool leagues.<br />

Ranging in age from 12 to 20 years, the<br />

Kiwi team was captained by 17-year-old Avondale<br />

College student Deon Rawlings. Deon<br />

won the Under 18 Male 8 Ball Singles title in<br />

2016 and was part of the New Zealand team<br />

who won the Under 18 team title in 2017.<br />

Senior VNEA Women’s team<br />

“Pool is a great sport to be a part of because<br />

it does not rely on physical capability.<br />

This means that no matter who you are, you<br />

can be great at this game,” says Deon.<br />

Waikato Diocesan student Alyxandra<br />

Jones likens pool to a slightly more physical<br />

game of chess, and says that gender and age<br />

are no factor in the sport with mental focus<br />

making the greatest difference.<br />

“You can be male, female, young or old,<br />

or in a wheelchair and still play. As long as<br />

you can see over the table, you’re all good.”<br />

Bernie Endres, team manager and general<br />

manager of cue sports club Massé, says the<br />

team is loaded with talent.<br />

Massé provides members equipment and<br />

free coaching to help players improve their<br />

skills and develop the sport in New Zealand.<br />

“While cue sports has always been strong<br />

in New Zealand, it is becoming more diverse,”<br />

says Bernie. “The club has more than<br />

13,000 members, of whom about half are<br />

women and many of those are juniors.<br />

“Pool is a sport that seems to fly under the<br />

radar but it seems the current members see<br />

the value in it and are spreading the word.<br />

The sport teaches you skills that are transferable<br />

off the table such as self-discipline and<br />

patience.”<br />

The junior team has been preparing for<br />

the championship over the past year under<br />

the guidance of coach Jimmy Henry.<br />

They’ve also had sessions with sports<br />

psychologist Jason Yuill-Proctor, from High<br />

Performance Sport New Zealand, who has<br />

worked with many of the country’s elite<br />

sports people and teams.<br />

As part of its commitment to grow worldclass<br />

players, Masse supports all 15 competitors<br />

in the VNEA World Pool Championships<br />

with uniforms, flights, accommodation, and<br />

tournament entry fees.<br />

The senior team recently returned from<br />

the 38th Annual VNEA World Pool Championships<br />

with several accolades.<br />

Hamilton’s Denise Wilkinson won the<br />

Women’s 8 Ball Singles and was runner<br />

up in the Women’s 9 Ball Singles. She was<br />

also named in the Women’s All Star Team,<br />

meaning she was one of the top four female<br />

players of the championship.<br />

Denise was also part of the Women’s<br />

8 Ball team, the Southern Stars alongside<br />

Brooque Pologa (23), Kimberley Cullen (41),<br />

and Agnes Kimura (43), who won the title<br />

over Canada. •<br />

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50 <strong>INSPO</strong> – FITNESS JOURNAL JULY <strong>2018</strong>


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95 Victoria St | CAMBRIDGE | P 07 827 7005 / 132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 fairviewmotors.co.nz

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