INSPO Fitness Journal July 2018

Waikato Edition
JULY 2018
Fitness Journal
DISCOVER
Solscape
WINTER
wellness
EXPLORE
WAIKATO
Retreats, adventures
and action
WELLBEING LIFESTYLE FITNESS

CONTENTS JULY 2018
47
On the cover
Treat yourself to a wellbeing getaway
8
Features
22
26
36
Growing great athletes:
The Adastra Foundation
Shaping future sports stars
Get exploring: Outdoor
adventures for kids
Ben Warren: The
40 importance of gut health
Columnists
18
24
32
Kristina Driller: Tips for
exercising with bands
Alison Storey: Long term
20 athletic development
39
44
Michiel Badenhorst: Youth
health and wellbeing
Shane Way: Get your
wellbeing back on track
Rebecca Jefferies: Beat
the winter blues
Tiffiny Hall: Overcoming
emotional eating
Danielle Roberts: Winter
46 wellbeing on a plate
Solscape: a restful paradise
8 Regular
11
Yoga surging in popularity
42
Book Corner
12
16
Explore Waikato: hills,
beaches and retreats
Driven to succeed: Hamish
Bond
40
43
47
Quick bites
Beauty Spot
WWW.INSPOMAG.CO.NZ
FACEBOOK.COM/INSPOMAG
B3920H
Hamilton Radiology.co.nz
HAMILTON RADIOLOGY
Offering unparalleled care and expertise
Hamilton Radiology is the Waikato’s
largest private medical imaging facility.
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
With the latest medical imaging equipment and a
highly trained, experienced team of technical staff and
14 local radiologists, we offer an unparalleled standard
of care and expertise.
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
Appointments are essential for Ultrasound and CT:
Please phone our freephone 0800 426 723
No appointments needed for plain x-ray films, all
referrals accepted. After hours appointments
available on Tuesday evenings.
INSPO – FITNESS JOURNAL JULY 2018
3

FROM THE
EDITOR
Welcome to our winter issue. Hopefully
it provides you with a good
excuse to snuggle up with a warm
drink and relax. We’ve packed in plenty of
articles to help you beat the winter blues
and perhaps inspire a fresh focus on your
personal wellbeing.
When the rain is pouring down and
events are cancelled or unenjoyable due to
weather conditions, it’s easy to feel a tad
negative about the winter season.
So take the advice of our experts and
follow their tips to enjoy these slower paced
months.
In particular, we’re celebrating the fact
Waikato is bursting with winter getaway
options. Forget the hassle of booking flights,
making travel and accommodation
arrangements.
Just grab a few of your favourite things
and head for one of the brilliant destinations
close to home; from rejuvenating retreats to
action packed adventure escapes, you may be
surprised at the options in your own backyard,
as revealed in our Explore
Waikato series.
Like most things in life, it’s easy to
overlook what’s right in front of you. Join
us in discovering some fresh local spots to
enjoy - either for some solitude and relaxation,
or for adventures and exploration
with friends and family.
Here’s to fresh discoveries and new
destinations.
LISA POTTER
EDITOR
Fitness Journal
EDITOR Lisa Potter
MOBILE 021 249 4816
EMAIL lisa@nmmedia.co.nz
ADVERTISING MANAGER
Deidre Morris
PHONE 07 838 1333
MOBILE 027 228 8442
EMAIL deidre@nmmedia.co.nz
DESIGN Tania Hogg / Kelly Milne
Subscriptions
Subscribe to the free e-edition of
INSPO and you’ll be emailed a link to
our online edition.
Simply visit:
www.inspomag.co.nz/subscribe
Or pick up a hardcopy from one of
the following locations:
CONTRIBUTORS
Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
• New World Te Rapa
• New World Rototuna
• Hamilton Airport
• Pak’n Save Te Awamutu
• Les Mills Hamilton
EMAIL info@inspomag.co.nz
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
1 2 3
1) Ben Warren
One of New Zealand’s leading
nutritionists and holistic
health experts, Ben Warren is
recognised as a leader in his
field with more than 15 years of
hands on experience. Ben has
made it his mission to build a new
future of personalised health, by
empowering and educating New
Zealanders on the importance
of nutrition and living a healthy
lifestyle. Bepure.co.nz
2) Tiffiny Hall
Author, trainer, journalist and
television personality, Tiffiny
is also one of the highest qualified
female martial artists in the world
for her age. Tiffxo.co
3) Michiel Badenhorst
Passionate about encouraging
and educating young athletes,
Michiel Badenhorst is Strength
and Conditioning co-ordinator
at St.Paul’s Collegiate School,
Hamilton.
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
COMPETITION TERMS
AND CONDITIONS
INSPO competitions are open to NZ residents only.
One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
selected at random and no discussion will be entered
into after the draw. By entering this competition you
give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
details will not be given to any third party, except for the
purposes of delivering a prize. Winners may be requested
to take part in promotional activity and INSPO reserves
the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL JULY 2018

The
The
Money
Money
Mattress
Mattress
Deal
Deal
is on now!
is on now!
Go in the draw to win
$20,000
Go in the draw to win
CASH
$20,000
CASH
When you buy your
new Sealy mattress
When you buy your
new Sealy mattress
*
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Bedpost Te Rapa
STORE NAME
Full 9 Maui address street, and Te store Rapa, Hamilton
07 850 5272 | bedpostterapa@gmail.com
STORE Open NAME 7 days Mon - Fri 9-5.30pm
Full contact/opening address and store
Sat 9-5pm Sun 10-5pm hours
Terms and Conditions: *Combo offer applies to Queen size Tempur Aspire
base and Lugano Mattress. Image for illustration purposes only.
contact/opening hours
Terms and Conditions: *Combo offer applies to Queen size Tempur Aspire
base and Lugano Mattress. Image for illustration purposes only.
Conditions of Entry:
Information on how to enter the promotion is detailed on www.bedpost.co.nz
WE ACCEPT THESE CARDS
Entry into the promotion is deemed to be an acceptance of these.
Conditions 12 of Months Entry: Interest Free Available †
Entries close: 14 †On September in-store purchases $200 2018 and over. Lending criteria, fees, terms and conditions apply.
*Discount applies to normal ticketed price.
Information on how to enter the promotion is detailed on www.bedpost.co.nz
WE ACCEPT THESE CARDS
Entry into the promotion is deemed to be an acceptance of these.
12 Months Interest Free Available †
Entries close: 14 †On September in-store purchases $200 2018 and over. Lending criteria, fees, terms and conditions apply.
*Discount applies to normal ticketed price.
INSPO – FITNESS JOURNAL JULY 2018
5

Things
we love
A few of our favourite things
FITNESS FUN
Kids love technology, while parents
love kids to exercise and be healthy.
The Fitbit Ace is the ideal solution.
Designed specifically for kids, the
smartwatch reminds them to move,
provides motivating challenges and
rewards, and has up to five days’
battery life. Fitbit.com
LET IT RAIN
Create your own tranquil work or home environment
with a Young Living Rainstone Diffuser. The sleek
design combines state-of-the-art ultrasonic
technology and traditional Chinese craftsmanship,
to provide an essential oil-infused mist. Created
with rare purple clay found only in a small region of
China, each Rainstone Diffuser is handmade using
ancient craftsmanship. youngliving.com
TIMELESS STYLE
These days a watch needs to be
stylish, sporty, performance-driven
and top quality. The Seiko Astron
range ticks all the boxes. The
executive sports series offers GPS
solar technology (the first watch in
the world to do so), plus it’s water
resistant and supremely good
looking. Seiko.co.nz
SKIN POLISH
Treat your skin to the benefits of
the MOR Sugar Crystal Body Scrub
(choose from the addictive options
of marshmallow or pomegranate).
This exfoliating sugar scrub gently
polishes and moisturises, leaving
skin smooth and perfumed. It’s the
perfect winter treat for your skin.
morboutique.com
FOCUS ON THE ACTION
These days the phone camera
has become the norm for
capturing instant action and
special moments. But sometimes
you need a little extra help for
the perfect shot. These Struman
Optics phone lenses are the
answer. From fishbowl to macro
lens, the tiny (but super high
quality) lenses fit seamlessly
onto your camera case. There’s
even a tripod and zoom lens
and they fit on any smartphone.
Strumanoptics.co.nz
6 INSPO – FITNESS JOURNAL JULY 2018
BE YOUR OWN
WONDER WOMAN
Reebok has teamed up with Gal
Gadot; symbol of confidence,
courage and inner strength. Be
your own wonder woman and
work out with confidence in
Reebok training wear. We love
the Lux tight and Speed HER TR
footwear. Reebok.co.nz

FEET FIRST
Competition
CORNER
Whether you stand or sit for most
of the day, give your tired feet a
boost with the Shakti Footpad. Made
by hand in India, the Shakti range
is based around the ancient art of
acupressure. Small enough to keep
under your desk or take on your
travels, it’s instant relief for aching
feet. shaktimat.co.nz
SWEET INDULGENCE
While Kiwi favourites like snifters
and jaffas keep disappearing, New
Zealand company Donovan’s is
committed to creating delicious new
Kiwi treats. Lovingly crafted in Waikato,
Donovan’s combines the finest quality
ingredients with a good dash of Kiwi
ingenuity. The result is memorably
tasty, with flavours like Peanut Brittle
Chocolate Block, Chocolate Peppermint
Clusters and Rocky Road Clusters.
donovanschocolates.co.nz
GROOM WITH VALOR
Keep your beard sleek and healthy, with
a helping hand from Valor Beard Balm.
A blend of oils designed to be absorbed
quickly into whiskers and skin, it’s the
difference between scruffy and unkempt
and well groomed. shavewithvalor.com
If you’re blessed with curves, you’ll know the battle
to ‘tame the bounce’ when working out. There’s a
fine art to finding the perfect bra and it’s a rarity to
discover something that supports, flatters and fits
comfortably.
Look no further than this awesome creation
from Shefit. Able to be worn as an X-back or
H-back, and with complete customisation, it’s the
solution to every ill-fitting bra you’ve endured.
Both the shoulder straps and bust band are
completely adjustable, so regardless of your height,
width or cup size, you can tweak it to suit. Velcro
band fastenings and front-zip access mean you can
jiggle your way into this bra without needing to be
a contortionist. Then simply adjust the straps for the
ultimate in comfort and support. (sportsbra.co.nz
Our review: The search is over. The Shefit is well
deserving of its label as the Ultimate High Impact
Sports Bra.
>WIN
FEET TREAT
Allbirds wool footwear put New
Zealand on the map, with people
around the globe clamouring
for the mega-comfy sustainable
footwear. The Kiwi brand’s latest
offering is the Tree Runner, crafted
from a textile Allbirds engineered
using eucalyptus pulp. Treat your
feet to the ultimate in comfortable
footwear. allbirds.co.nz
Treat yourself to a more comfortable workout and
enter to win a Shefit Ultimate High Impact Sports Bra.
To enter, email your name, address and contact phone
number to win@inspomag.co.nz with Shefit in the
subject line, or enter online at inspomag.co.nz. Entries
close on August 31, 2018. (Head to sportsbra.co.nz to
see the range and work out your size - please include
this on your competition entry).
INSPO – FITNESS JOURNAL JULY 2018
7

WELLBEING
GETAWAYS
When winter rolls around, many New Zealanders dig out
their passports and head for warmer weather and tropical
beaches. However, there’s much to be said for holidaying closer
to home and enjoying a getaway with a wellbeing focus.
The idea of a wellbeing retreat is becoming
increasingly popular, whether
wanting to ‘switch off’ from the pressures
of life for a week or two, or just for an
overnight life detox.
Alongside this is a growing trend for
getting ‘off grid’; away from unnecessary
mod-cons and technology.
Less than an hour’s drive from Hamilton
is the perfect solution; Solscape Eco Retreat.
With accommodation ranging from
woodland tipis and upcycled train cabooses,
to hand-built rammed earth domes and a
new eco-lodge, there’s an option for every
budget (starting from campsites for $20).
There’s also a family bach and the charming
Ivy Cottage or Lotus Belle Tents (ideal
for summer holidays). And the renovated
17 metre Overlander train, which captures
the fun personality of Solscape, is another
popular option.
Whether you’re seeking some alone time
for self-reflection, or prefer a more adventure
packed schedule, this 10 acre paradise
overlooking Manu Bay is a veritable paradise.
Under the guiding hand of the McCabe
family, your stay can be one of solitude, with
nothing but the distant crash of waves and
birdsong for company.
If you feel the need for connection,
indulge in a restorative massage or holis-
8 INSPO – FITNESS JOURNAL JULY 2018

tic bodywork at the onsite Kahuna room,
nestled on the edge of the forest for absolute
seclusion.
There is an underlying serenity to Solscape,
with no sense of being rushed or busy.
This is in part due to Solscape team, who
never forget to look up and appreciate the
stunning setting themselves.
It’s clearly a place good for the soul. Dotted
around are groups of surfing backpackers,
families with young children, and those
just enjoying a quiet corner with a book and
their own thoughts for company.
For those who thrive on being part of
something more involved, you can immerse
yourself in the extended Solscape community,
which often includes WWOOF volunteers.
Solscape offers yoga classes and surfing
lessons, and Raglan is a mecca of more
adrenaline-pumping activities such as rock
climbing, kayaking and glow worm caving.
The whole point is to set your own pace
and do whatever restores or rejuvenates you.
There’s no pressure, no timetable and no
expectations.
The newest addition to Solscape are its
two Eco Lodges, offering a more luxe stay
(comfy double bed, reading nook, ensuite
and kitchen), although still with the same
restful vibe. In keeping with the core values
INSPO – FITNESS JOURNAL JULY 2018
9

of Solscape, the Eco Lodges have been designed around
energy efficiency and feature passive solar design, recycled
and locally sourced timbers, and plenty of personal
touches right through to handmade wall lanterns.
Part of the property is dedicated to a permaculture
garden, and throughout the year classes are held.
Come summer, the garden is a welcome source of
organic produce in the popular eatery; The Conscious
Kitchen. The plant-based menu is developed around
locally and ethically sourced produce.
Treat yourself to a holiday which sees you feel
refreshed and rejuvenated by opting for local getaway
that requires nothing more than choosing your favourite
book or music and taking a short drive to Solscape. •
10 INSPO – FITNESS JOURNAL JULY 2018

YOGA SURGING
in popularity
Yoga is surging in popularity
around New Zealand, while
organised sport is in decline,
according to Exercise NZ chief
executive Richard Beddie.
Yoga is now one of New Zealand’s
most popular forms of movement or
exercise, with recent research statistics
showing yoga has grown around the country.
A report from Sport New Zealand, Sport and
Active Recreation in New Zealand has shown
that New Zealanders’ involvement in club
and organised sports has declined.
“If yoga was considered a sport, it would
be the biggest sport in New Zealand by more
than 50 percent,” says Richard.
“There are more than half a million Kiwis
taking part in exercise in gyms and fitness
centres alone, and yoga has been a major
part of this growth.”
Yoga is valuable as an activity, as well as
being complementary to many other exercise
activities. It is common for regular gym users
to add in yoga as a part of balanced routine.
“Relief from stress is also a key factor.
Yoga improves the body, calms the mind and
helps balance life. For many people yoga is
the yin to the yang of everyday life.
“Stress is almost a given in a developed
country and, as a result, the mindful component
of yoga is so beneficial. While yoga can
vary in physical intensity, it always provides
people with methods of being mindful,
which is something many benefit from and
seek in today’s busy lifestyles.”
“It has become so big as a form of and activity
that we are staging the inaugural yoga
conference in Auckland in November. Yoga
has doubled in the last five years and just
keeps growing largely due to its versatility,”
says Richard.
A Lincoln University international PhD
student Tilak Raj is teaching yoga to Lincoln
University rugby players as part of his doctoral
research, to see if yoga is helpful in reducing
injuries and improving performance.
“Yoga has just exploded in recent years
and there are now lots of support organisations
for yoga including the New Zealand
Register of Exercise Professionals.
“Exercise NZ is committed to supporting
all forms of exercise and structured movement
and activity in New Zealand and sees
yoga as an important and essential mode to
help Kiwis stay active.” •
Yoga for Athletes & Everyone
Balance Yoga offers yoga classes for all types of bodies. You don’t need to
be an athlete, and you don’t need to be flexible. Come and try yoga with our
experienced, professional teachers can discover how yoga can help you move
better, stretch better and breathe better.
Classes six days a week.
Why should athletes do yoga?
• Develop and maintain muscular balance
• Reduce your chance of injury
• Mindfully stretch out your tight spots
• Improve your range of motion, coordination and core strength
• Develop body awareness and mental focus
• Faster, more effective recovery
For class timetable and full details visit
www.balanceyoga.co.nz or contact Sarah 027 287 3444
Strengthening Women
Inside and Out
• Fitness for women
• Total body workout
• Coaches during every circuit
• Results for every fitness level
• Weight Management Programme
• FREE 7-day Trial
Curves Chartwell
Lynden Court, Chartwell, Hamilton
Phone: 07 8533 493
INSPO – FITNESS JOURNAL JULY 2018
11

EXPLORE
WAIKATO:
Summit tracks and
transformation retreats
Alongside all the adrenaline pumping activities on offer, the
Hamilton and Waikato region also boasts plenty of natural
attractions and relaxing alternatives, from hiking to summits,
to retreats for those looking to unwind and focus on their
health and wellness this winter.
Summit Tracks
Lovers of the great outdoors are spoilt for
choice with a range of summits to conquer.
The walking tracks up and around Mt Te
Aroha offer stunning views across the region
filled with native bird-song.
The Summit Track starts at the Mokena
Geyser in Te Aroha Domain and quickly
ascends to the Whakapipi Lookout.
The lookout provides panoramic views
over the Hauraki Plains before the track
continues through a small saddle and then
steeply up to reach the top. From the summit,
there are 360 degree views across the
Waikato and Bay of Plenty regions, and Mt
Ruapehu, Mt Ngauruhoe and Mt Taranaki
are all visible on a clear day.
Time: 45 minutes one way to Whakapipi
Lookout, three hours one way to summit
For those looking to push themselves,
tackle Mt Pirongia, one of the highest peaks
in Waikato.
The Tirohanga Track will take you to the
summit through steep and at times challenging
terrain. A lookout tower at the top of
Tirohanga track offers panoramic views of
the surrounding area.
An easier but slightly longer route is the
Tahuanui Track, which branches off the
12 INSPO – FITNESS JOURNAL JULY 2018

Nikau Walk. This track climbs steadily up a
tawa-clothed ridge and joins the Tirohanga
track five minutes from the summit. Take
it one step further and challenge yourself
to spend a night on the mountain in the
Pahautea Hut.
Mt Karioi also offers a challenging full day
hike, with stunning views of the west coast
from the summit, while smaller mountains
such as Kakepuku, and Hakarimata are
equally rewarding.
Experiences and retreats
If a retreat is more your thing, there are a
number of experiences in the region to help
you de-stress and revitalise.
Te Atawhai wellness retreat is a holistic
health and wellness experience located at the
foot of the majestic Mt Te Aroha. Their fourday
wholeness experience has been carefully
designed to reset our modern day living
rhythms in a way that brings about lasting
change to our health, vitality, wellness and
zest for life. Starting with the most powerful
driver of change, our mind, Te Atawhai
helps to create a new sense of awareness and
mindfulness around nutrition, movement
and mind management.
Solscape Eco Retreat in Raglan is designed
as a place for rest, rejuvenation and
Rejuvenating Winter Activities
From hiking to summits offering 360 degree views, and stunning waterfall finds, to
focusing on your health & wellness with a yoga or personal growth retreat, the Hamilton &
Waikato region boasts an abundance of options to choose from.
Challenge yourself to complete some of the regions most popular hikes, or if you are in
need of some rest and relaxation, check out the great wellness retreats on offer including
those focused on holistic health, mindfulness and overall wellbeing.
For more information on adventure activities and more in Hamilton & Waikato,
visit www.hamiltonwaikato.com
INSPO – FITNESS JOURNAL JULY 2018
13

playful inspiration, to nurture our connection
with each other and the natural world.
Guests can choose from a variety of eco
accommodation options, enjoy yoga, surf
lessons, massage and holistic bodywork, as
well as plant-based cuisine, all in the pure
beauty of Raglan.
Sakura is tucked away in the beautiful,
mystical rolling hills of Waikato and has created
retreats to help guest de-stress, revitalise
and rediscover themselves. With support
from the Sakura team, guests will undertake
a journey of self-inquiry so as to return to
everyday life with a renewed sense of purpose
and tools to support health, vitality and
overall wellbeing.
You can visit Sakura as a day guest at
MOUNTAIN/TRAIL
RUNNING SHOES
- Entry level to serious grip
- All terrain traction
- Great for mid-ultra distance
LYCAN
HELIOS
AKASHA
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Available at
221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846
www.trekntravel.co.nz | www.facebook.com/trekntravelnz
14 INSPO – FITNESS JOURNAL JULY 2018

one of their courses or scheduled events, a
retreat guest, or spend some time enjoying
our luxurious accommodation and beautiful
surroundings as a homestay guest.
Or opt for the best of both worlds and
enjoy a multi-day hiking adventure, complete
with delicious dining options to top it
off with a tour with Nature & Nosh.
For more information on these and
other great activities and attractions
(suitable for those with an adventurous spirit
as well as those who appreciate nature at
a more relaxed pace), check out
www.hamiltonwaikato.com •
a place for rest, rejuvenation and playful inspiration
YOUR
‘CLOSE TO HOME’
GETAWAY
special retreat packages
available now
info@solscape.co.nz www.solscape.co.nz (07) 825 8268
INSPO – FITNESS JOURNAL JULY 2018
15

THE NAME’S
BOND...
HAMISH BOND
After years of world domination in rowing, Hamish Bond
is something of a household name in New Zealand (and
around the globe). We find out more about the golden athlete
whose determination to succeed never seems to wane.
BY CALEB SHEPHERD
While most commonly paired with
teammate Eric Murray for their
total domination of world pairs in
rowing, Hamish’s achievements in the sport
would be more than enough for most people
to hang up the oars and put their feet up.
However, it seems to have only whet his
hunger for success and led him down a new
path. That path that still means wearing
a skintight lycra suit, but instead of oars,
Hamish has swapped his gear for an aero
helmet and time trial bike.
New Zealand media has followed
Hamish’s code switch closely, inspired by the
challenge of such a daunting code switch and
impressed by his almost immediate success
in his new discipline.
Often overlooked in this success story are
the small details, and the work ethic which
Hamish undertakes to make performing to
his potential not just a possibility, but a near
certainty.
Having been in the New Zealand rowing
team alongside Hamish for five years, and
shared a boat with him and Eric for a short
period of time, I can testify that he leaves
absolutely no stone unturned in his quest for
perfection.
Reasonable risk
From the outside, it would be easy to see the
code switch as a huge risk, but what many
people don’t understand is the intricacy of
elite sport, and the thousands of hours of
repetitive training that goes on behind the
scenes.
Hamish is not someone to stand idly by
and let that monotony consume him, so went
looking for a new challenge.
“I think the biggest challenges have come
from stepping completely into the unknown.
Rowing is a very structured sport, you know
what the targets are each year, especially
when you’ve been at the top end of the sport
for as long as I had.” He says the simplicity of
rowing training and the known expectations
were good. However, after 11 years at the top
level they were starting to show signs of wear
and tear.
“I guess in some ways I was also becoming
stale, so moving to cycling with my particular
approach to the sport focusing on time trials
- no one’s really done that before.”
Double dedication
To put his commitment to this transition in
perspective, I was in the adjacent apartment
to Hamish at the 2016 Rio Olympic Games
village.
When the rest of the athletes were
sleeping in on the morning after the rowing
regatta finished, Hamish was outside on the
balcony. He wasn’t gazing out at the towers
of apartment blocks or the walking tracks
lined with palm trees. He was head down on
the handlebars of his bike, sweat dripping
into a puddle underneath him, winding the
wind trainer so hard it made a bloody awful
racket.
Hamish competed in the 2016 Tour of
Photo by John Cowpland
Southland, showing the cycling world he
was a force to be reckoned with and a true
workhorse.
Having decided to specialise on individual
time trial, which is perhaps the purest
form cycling has to offer, in 2017 Hamish
flew to the UK in a quest to reduce his drag
and make him as slippery as possible.
“I guess my biggest take away from that
was teaming up with an outfit called Aerocoach
who specialise in aerodynamics while
time trialing. Essentially from my work with
them I managed to reduce my CdA (Coefficient
of drag area).
“Essentially it’s a measure of how much
drag you produce and I reduced that by 10
percent over my course in the UK. Which
means when you’re traveling at near 50kmh
you’re going 1.6kmh faster for the same
amount of power, so that sort of speed
increase is massive in terms of your performance
in a time trial.”
Perhaps one of the biggest signals that his
hard work is paying off was winning the national
championship individual time trial at
the beginning of 2018, and gaining selection
to the Commonwealth Games on the Gold
Coast.
Hamish went on to claim the Bronze
medal on the Gold Coast, and therefore most
likely punching his selection ticket to the
World Championships to be held in Austria.
16 INSPO – FITNESS JOURNAL JULY 2018

Fuelling the fire
One thing constantly overlooked with our
top athletes are the setbacks they’ve had
along the way.
Hamish enjoyed an unbeaten run of 71
international races over an eight year period
in rowing, but that came off the back of multiple
challenges, perhaps the most obvious
being the 2008 Beijing Olympics.
“That was quite a challenging year, never
really feeling comfortable in the boat, bouncing
from one thing to another knowing that
we were capable of going fast, but we could
never sort of find our rhythm and executing
was pretty challenging.
“And then to ultimately miss out on the
A-Final at the Olympics as world champions
was a bit of a step back from what our expectations
were.
“In saying that, I didn’t dwell on it too
much at the time as I was only 21 years old
and thought I still have a fair future in the
sport. I guess I bounced back and used it as a
learning experience. It reinvigorated me in
some ways.”
This ability to turn a disappointing result
around, and use it as fuel for the next step, is
one of the key points separating Hamish and
other highly successful athletes from the rest
of the pack.
Strain and pain
It seems even being super successful can
bring with it added difficulties depending on
the type of character you have as a person.
For Hamish, who is incredibly determined
to be the best, and to continually improve,
the pressure to live up to his own expectations
became a very real strain on his mind,
particularly towards the latter part of his
rowing career.
“When I’m looking at 2016 in particular,
going out every race and knowing that you
have eight years of history in terms of our
unbeaten record on the line every race was
quite challenging mentally. I did put a lot
of pressure on myself and that did wear me
down a little bit towards the end.”
Fresh direction
Not only has Hamish changed sports and
direction over the past two years, he has also
recently become a father. When asked if
this had added extra elements to his career
planning, Hamish says: “I’ve been lucky that
Lizzie has been very supportive of what I do
and has essentially enabled me to carry on
much as I did before.
“I’ve tried to make a few adjustments to
my training in order to be around and be
helpful and try to do my part where I can.
But unfortunately elite sport is very uncompromising,
and as soon as you start making
compromises or letting things slip, you’re not
giving yourself the best chances of success.”
I asked Hamish whether becoming a
father had changes his perspective at all.
“I think it’s added to my understanding of
where sport is in the grand scheme of things.
“Essentially all we are doing is playing
games, and I’m very privileged to be able to
pursue these opportunities to the best of my
abilities.
“Even though they mean a lot at the time,
when you boil it down, family, health and
those sort of things are far more important
than going out and racing either in rowing
or cycling. So I guess having Imogen and
wanting the best for her has added to that
perspective on life.”
It’s clear that Hamish leaves no stone unturned
in his pursuit of sporting excellence.
Elite sport rarely comes with any guarantees
or certainties, but he will be is driven to give
himself the best opportunity to succeed in
anything he does. It’s just who he is. •
Photo by Rowing NZ
17

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▲ MINI-BAND FIRE HYDRANT
▲ MINI-BAND TRICEP PUSHDOWN
TIPS FOR
EXERCISING
WITH BANDS
If you’re reading this, it’s highly likely you’re interested
in learning about resistance bands, loop bands/mini
bands and power bands.
BY KRISTINA DRILLER
You may be wondering what they are,
what the difference is between them,
and how you can incorporate them
into your next workout? You may have used
them in the past and, now a convert, love the
fact they can majorly blast your glutes and
increase the intensity of an exercise.
Light and easy to pack for travel, bands
allow you to perform numerous exercises
without any other equipment.
They come in a range of different
strengths, and depending on the brand will
come in different colours to identify the
lightest through to the heaviest strength.
All the bands stretch and provide resistance
or assistance to a movement, depending
on what the goal of the exercise is. This
can then improve your muscular strength.
Power/Strength Bands
Due to the nature of power bands, each
level of band can be used in varying ways. In
recent years, power bands have been popularised
by various fitness experts for use as a
mobility tool.
Power bands are generally a thicker
material and are much firmer than resistance
and mini-bands. They are also longer, which
allows for use of resistance bands in different
ways.
The mid to heavy strength power bands
are useful as tools to improve hip and shoulder
mobility (please see photos of mobility
for hips), however they can also be used for
resistance exercises such as banded push ups
(pictured), sumo or crabs walks (please see
photo with mini-band) or assisted chin ups.
Choose the resistance or thickness of
power band you need based on what you
want to achieve and what the exercise is that
you are going to perform.
If you were doing a crab walk as a beginner,
you may want to use the lightest power
band or perform them with a mini-band
(pictured), however if you had access to a
resistance band or loop band, this would also
be an option.
Resistance/Thera-Band Bands
Resistance bands are excellent rehabilitation
tools as they are cheap, easy to transport and
you can do countless exercises for various
parts of the body.
Resistance bands are a single, thin, long
piece of material which can be held in both
hands for exercises, tied in a knot or tied to
an anchored piece of equipment.
If you want to improvise with these
▼ MINI-BAND CRAB WALK
▼ MINI-BAND CRAB WALK
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18 INSPO – FITNESS JOURNAL JULY 2018

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▲ MINI-BAND SQUAT
▲ POWER BAND FIRE HYDRANT
bands, try tying it around your foot or knee
while you do a dead bug or fire hydrant exercise
(pictured) and it will add extra resistance.
These exercises are easily done with just
body weight, however adding the band will
help you feel the extra resistance.
Using bands in this way stops you from
plateauing in your fitness journey and allows
you to continue to build strength.
Mini/Loop Bands
Mini-bands are comparable to resistance
bands in that they are often made out of
material akin to that of resistance bands,
however they are one continuous loop.
People like using mini-bands because you
don’t need to tie them.
You can pull them over the feet and place
them anywhere from the ankle to the upper
thigh and perform various movements from
squats (pictured), lunges, clams, or four point
kneeling exercises.
Tricep pushdowns and a modified lat
pulldown are easily performed using the
loop band (see photos).
Using bands in the gym is a fantastic way
of adding variety, increasing resistance to a
body weight exercise, help you to get more
from the exercise you are currently doing
and to improve your mobility.
Add a few of these ideas to your programme
and have a play with the various
bands available to you.
Whether it’s a thera-band or a power
band, once you have a few exercises under
your belt you will be able to see ways of using
them in exercises you already do.
To source any bands, discuss with your
local exercise professional or pop into your
local physiotherapy clinic or sports store. •
▲ POWER BAND HIP MOBILITY
HIP FLEXOR
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▲ RESISTANCE BAND DEAD BUG
▼ MINI-BAND LAT PULLDOWN
START POSITION
▲ POWER BAND HIP MOBILITY
END POSITION
▲ POWER BAND PUSH UP
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KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease
management, Kristina Driller is a sport and rehab consultant at UniRec and uses
“exercise as medicine”. Kristina has a wealth of experience spanning eight years
and provides expert advice in chronic disease management and musculoskeletal
rehabilitation.
INSPO – FITNESS JOURNAL JULY 2018
19

LONG-TERM
ATHLETIC
DEVELOPMENT
Was Usain Bolt always fast? Did someone spot that when he
was ten and mould his success? Rumour has it he had more
fun playing cricket and wasn’t that sold on sprinting. What
if Tiger Woods hadn’t really enjoyed golf all that much, or
Serena Williams didn’t have the fun of the company of her
sister when they did all that practise as kids?
BY ALISON STOREY
Commonly people talk about natural
talent, however if you’ve read ‘Bounce’
by Matthew Syed, or subscribe to
Anders Ericsson’s theory of ten thousand
hours you’ll understand how much that timing,
people, and resources have to do with
it. Also, it shouldn’t be underestimated how
much childhood play provides unintentional
accumulated practice, the development of
skills, neural pathways and movement competency
and it’s weighting against natural
talent.
There is also that kid who at age eight, is
a foot taller and wider than everyone else in
his rugby team and looks like a natural talent
simply because the skinny short kid doesn’t
stand a chance of fending him off.
All these ideas are encompassed in Long
Term Athletic Development; the idea there
are stages of motor skill learning, strength
and endurance development, and enjoyment,
that all have to come ahead of training
to win when it comes to youth sport. If
you’re a parent of a sporty kid, you should
know there is a massive amount of research
that continually challenges and drives the
development of the safest, smartest and most
successful practices for athletic development
from toddler to teenager. To ignore this
research, is to risk a child’s enjoyment and
success of sport, and perhaps their future
health which would be an absolute tragedy in
this age of rising inactivity.
The fact is, you can’t guess talent. Sporting
prowess is not linear, it is a continual rate
of progression that depends on co-ordination,
movement competency, skill learning
and opportunity. Any parent will tell
20 INSPO – FITNESS JOURNAL JULY 2018

you that the growth rates vary immensely
between kids of the same chronological age;
limbs grow before torsos and growth spurts
can be anywhere up to 12 centimetres in a
year.
Some kids pick up a skill at the drop of
a hat, some take a little longer, some just
actually need more encouragement and
instruction or different cues until they get
it. Some learn best by doing, others learn
by mimicking, and still more may have what
is termed ‘adolescent awkwardness’ which
means their brain hasn’t quite caught up with
their limb growth yet.
Some improvements in pre-adolescence
are purely due to familiarisation – if the athlete
does something often enough, they get
better at it, but it doesn’t necessarily mean
they are any more talented long term, their
neural adaptation for that certain movement
has just been greater than the other guy at
that point.
Conversely, the western world is in
danger of breeding less active kids which
means even the most basic of fundamental
movement patterns and eye-hand skills are
missing when they first show up to school
sports day. This lack of neuromuscular
facilitation alone leads to a poor foundation
of strength and coordination and heightens
the risk of injury.
All of these factors combine to mean that
adult training programmes cannot logically
be superimposed onto youth – technical
competency-based and progressive training
is key to long-term athletic development.
The day of training the team just like dad
did in the seventies is limited; sports science
improvements, qualified professionals skilled
in strength and conditioning programming,
sport pedagogy and knowledge about energy
systems and endurance and strength capacity
at various biological growth stages is available
in spades. Hence several schools in Waikato
have employed full time S&C coaches in their
sports department to ensure the safe athletic
development of their students.
Although worth considering is the penchant
for constant higher-level sports participation
between summer and winter. With
no real break and rest from sport it may just
limit adaptations and again, heighten the
risk of injury, and to have an athletic career
ended prematurely when it might have been
avoided would be just heartbreaking.
The overriding message seems to be that
Fundamental Movement Skills are paramount
and getting kids strong and resilient
and in doing so lowering their risk of injury,
is the foundation of ongoing development
and enjoyment. Simple things like impromptu
running races, jumping ropes,
throwing things, building forts out of trees,
and dare it be said, climbing trees, are the
building blocks of sporting capacity.
Because of course, at the very top of the
checklist is enjoyment. It is a well-known
truth that kids that have fun playing a variety
of sports, without specialising too early, develop
a range of competencies and technical
10 pillars of successful long-term
athletic development
Lloyd et al. J Strength Cond Res. 2016
1. Long-term athletic development
pathways should accommodate
for the highly individualised and
non-linear nature of the growth and
development of youth.
2. Youth of all ages, abilities,
and aspirations should engage in
long-term athletic development
programmes that promote both
physical fitness and psychosocial
wellbeing.
3. All youth should be encouraged
to enhance physical fitness from
early childhood, with a primary
focus on motor skill and muscular
strength development.
4. Long-term athletic development
pathways should encourage an
early sampling approach for youth
that promotes and enhances a
broad range of motor skills.
5. Health and wellbeing of the child
should always be the central tenet
of long-term athletic development
programmes.
skills that make them better specialist athletes
later in life if they choose to do so. And
considering only about one percent of kids
that play basketball at high school in the US
will end up in the NBA, having fun may well
6. Youth should participate in
physical conditioning that helps
reduce the risk of injury to ensure
their ongoing participation in
long-term athletic development
programmes.
7. Long-term athletic development
programs should provide all youth
with a range of training modes to
enhance both health- and skillrelated
components of fitness.
8. Practitioners should use relevant
monitoring and assessment tools
as part of a long-term physical
development strategy.
9. Practitioners working with youth
should systematically progress and
individualise training programs
for successful long-term athletic
development.
10. Qualified professionals and
sound pedagogical approaches
are fundamental to the success of
long-term athletic development
programmes.
be the most important part of youth sport.
Even Usain Bolt was rumoured to say;
“When I’m at the gym, I think about chicks,
going to the beach, and looking good. I do it
for the girls.” •
ALISON STOREY is a personal trainer who has represented New Zealand in three
different sports (beach volleyball, rowing and rhythmic gymnastics). She has been
awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a
mobile personal and sports training business which provides a range of services that
optimise the fitness and wellbeing of its clients. storeysport.co.nz
INSPO – FITNESS JOURNAL JULY 2018
21

GROWING
GREAT
ATHLETES
There is no doubt that New Zealand has a
knack for growing great athletes. We excel on
the world stage in many sports and our world
champions inspire and motivate all ages to get
involved and strive to succeed.
Anthony East
Whether a naturally talented high
achiever or relentlessly hard slogger,
Kiwi athletes tend to stand
out from the crowd for their down-to-earth
attitude and quiet determination.
Hamilton and Cambridge have become a
prominent springboard for young talent and
thanks to the support of organisations like
The Adastra Foundation, our young up-andcoming
athletes are provided with support
and professional guidance to help them
reach their full potential.
The Adastra Foundation initiated its Mentoring
Programme in 2008.
The programme aims to support and
encourage scholarship recipients to manage
their own learning, so they may maximise
their potential, develop their skills, improve
their performance and become the person
they want to be.
The Adastra Foundation
Now entering its twelfth year of helping
young people with their athletic and musical
careers, The Adastra Foundation is backed
by some serious muscle; Grassroots Trust,
The Lion Foundation, Brian Perry Charitable
Trust; and Tauranga Energy ConsumerTrust.
The Adastra vision is success for extraordinary
young New Zealanders on the national
and international stage.
Previous recipients include Eric Murray,
Hamish Bond, Mahe Drysale, Blair Tuke,
Lydia Ko, Peter Burling, Lisa Carrington and
Laura Langman.
2018 Scholarships
The impressive array of 2018 Adastra
scholarship winners include representatives
from rock climbing and netball, to surfing,
weightlifting and violin.
The beauty of the Foundation is that it
gives athletes outside of mainstream sports
an equal opportunity to be involved. And the
results are paying off.
Already this year 2018 scholarship
winners are making history. Rebecca Petch
was awarded the Female Top Achiever at the
BMX New Zealand awards evening. Hannah
Jensen and Jana Kivell played in the 2018
FIRS Inline Hockey World Championships.
Jana is a member of the New Zealand U18
Hannah Jensen
Junior Women’s team and Hannah coaches
this team. Both skaters also play in the New
Zealand Inline Ferns.
Opportunity knocks
Adastra Trustees awarded the biggest
number of scholarships ever this year; to 112
Waikato and Bay of Plenty recipients.
To date, the Adastra Foundation has
awarded 457 scholarships totaling $2,117,000.
Trustees are Kevin Burgess, Amigene Metcalfe,
Jen Palmer, Mark Hollands, Graeme Maw
and Andy Roche.
Applications for the 2019 intake are open
now. Scholarship hopefuls need to be aged
between 16 and 23. For more information
visit adastra.org.nz
2018 Adastra
scholarship recipients:
Aimee Ferguson (athletics)
Alastair Blackett (cricket)
Alex van der Zalm (sailing)
Alia Jaques (hockey)
Ally Wollaston (cycling)
Amy Dunn (athletics)
Amy Robinson (hockey)
Anika Jackson (squash)
Anna Hamilton (music/performing arts)
Anthony East (wakeboarding)
Ashleigh Sando (athletics)
Autumn Stephens (rugby)
Ben Grindrod (squash)
Ben van Dalen (rowing)
22 INSPO – FITNESS JOURNAL JULY 2018

Dan Caldwell
Benjamin Broad (motocross)
Blake Murray (trap shooting)
Blake Nahu(AFL)
Brad Coxon (hockey)
Briana Perry (cricket)
Briar Burnett-Gran (equestrian)
Cailen Calkin (cycling)
Campbell Maclean (hockey)
Charlisse Leger-Walker (basketball)
Christopher Steeghs (badminton)
Claudia Ashby (swimming)
Claudia Paterson (canoe)
Cole McOnie (cycling)
Courtney Elliott (netball) (martial art)
Daniel Scanlon (hockey)
Dilan Nanayakkara (cricket)
Drew Carson (equestrian)
Eileish Hayes (football)
Elin Tawharu (surfing)
Ellesse Andrews (cycling)
Ema Miyaura (tennis)
Emily Ussher (netball)
Ethan Larsen (hockey)
Felix Calder Hawkins (badminton)
Felix Holton (music/performing arts)
Garrick du Toit (hockey)
Georgia Dobbe (white water rafting)
Glenn Templeton (squash)
Grace Holland (rowing)
Grace Watson (rowing)
Greer Caddigan (equestrian)
Hamish Miller (surf lifesaving)
Hannah Jensen (inline hockey)
Hannah Knighton (triathlon)
Hay (cycling)
Jana Kivell (inline hockey)
Jarred Treymane (cycling)
Hannah Knighton
Jazmin Hotham (rugby)
Jessica Turfrey (rowing)
Jessie Hodge (hockey)
Kate Littlejohn (rowing)
Katie Trigg (music/performing arts)
Keean Cooper (equestrian)
Kelsey Eames (whitewater rafting)
Kendra Peart-Anderson (hockey)
Kewarei Hawkins-McClutchie (hockey)
Kiaan Watts (cycling)
Ki-tana Tuhakaraina (netball)
Leanna Ryan (rugby)
Liam Moffatt (waterpolo)
Libby Bradley (surf lifesaving)
Lisa Mather (net (squash)
Maddison Black (martial art)
Matt Berry (cycling)
Max Dobbe (white water rafting)
Max Duckworth (water ski racing) Mckenzie
Milne (cycling)
Morgan Haakma (wakeboarding)
Nia Dixon (cycling)
Nicola Hammond (equestrian)
Nina Paripovic (tennis)
Oliver Soar (rock climbing)
Olivia King (cycling)
Paige Flynn (swimming)
Patrick Washer (canoe)
Rachael Archer (motocross)
Amy Robinson
Raiha Ensor (surfing)
Rebecca Petch (cycling)
Ryan Forlong (volleyball)
Sam Cook (cycling)
Samantha Voss (rowing)
Samuel Tanner (athletics)
Sharnaye Hall (volleyball)
Shaun Campbell (golf)
Sydney Johnson (rowing)
Tatiana Kaumoana (athletics)
Thomas Rawstron (athletics)
Thomas Raymond (swimming)
Tim Neild (hockey)
Timothy Monigatti (powerlifting)
Veerle ten have (sailing)
Victoria Chanwai (music/performing arts)
Zack Mutton (canoe).
Kendra Peart-Anderson
Jordan George Woodall
Katie Trigg
Liam Moffatt
INSPO – FITNESS JOURNAL JULY 2018
23

YOUTH HEALTH
and wellbeing
An unknown author once said “In order to change, we
must be sick and tired of being sick and tired.” Childhood
obesity is growing at an alarming pace and with that,
mental and medical illness.
BY MICHIEL BADENHORST
According to the NZ Ministry of
Health, Health Statistics for the period
2016/17, around one in eight or 12
percent of children (age 2-14) were obese, the
percentage for 15 years an older is a staggering
32 percent.
A further 21 percent of children were
overweight but not obese. According to the
findings, the child obesity rate has increased
from 8 percent in 2006/07 to 12 percent in
2016/17.
Some of the major contributors to this
problem is well documented and include:
Too much screen time, a direct contributor
to sedentary lifestyle
Lack of sleep, both in quality and duration
(linked to screen time and poor diet)
Lack of play and physical activity
Regular fast food consumption (high in
saturated fat, refined starch and salt)
High sugar consumption (It is said that on
average, the Western diet includes around
5-6kg of added sugar per week)
Hopefully you read this and realise that
the problem is real, and if you are “sick and
tired” of your situation or that of your overweight
child, then my challenge to you is that
you start the change.
Most of us are guilty of pushing a device
into our child’s hands when we need a “time
out” or using unhealthy treats and or screen
time as an achievement incentive or reward.
We neglect to realise that we are actually enforcing
bad habits, habits that could cost our
childrens long-term health and wellbeing.
Start the change by creating a culture of
health in your own home.
Here are some ideas:
1. Family physical activities
We are privileged to call one of the most
beautiful countries in the world our home.
Make the most of this fact by going on family
bike rides, walks or playing in the park.
Start a sport or hobby that requires physical
activity together as a family.
The New Zealand Ministry of Health
recommends at least two and a half hours
of moderate or one and a quarter hours of
24 INSPO – FITNESS JOURNAL JULY 2018

vigorous physical activity, spread throughout
the week, for adults.
For young people, the recommendation
is an accumulation of at least one hour a day
of moderate to vigorous physical activity, at
least three days a week.
This should include vigorous physical
activities and activities that help strengthen
muscles and bones.
2. Limit screen time
Studies have shown that as little as one
to two hours of screen time a day has a
significant negative effect on cognitive brain,
speech, physical, and social development.
Recommendations provided by the New
Zealand Ministry of Health suggests less than
two hours of recreational screen time per day.
3. Set achievable goals and challenges in the
family
Make it a goal to cut out all added sugar from
your diet (limit sugar to the occasional cheat
treat). Make it a goal to drink more water,
replace your fizzy drinks with water or even
milk.
Set achievable weight goals for the whole
family. Remember, we are after healthy goals
not the unrealistic magazine looks.
Set bigger goals like a tramping trip or
climbing a mountain together once or twice
a year. This will help to motivate you.
4. Make rewards fun family activities that will
build lasting memories
Let’s be honest, a trip to a local fast food
chain as a reward or incentive provides no
lasting memories or enjoyment. Next time,
plan something where the whole family can
benefit from the reward, something that will
build lasting memories.
5. Plan and make meals together, eat together
without any devices near the table
With a little bit of planning, you can transform
the way you and your family eat. A trip
to your local farmers’ market for fresh veg
and fruit, jumping on Google to get healthy
meal plans and recipes can change the way
your family look and feel within a couple of
weeks.
Let the whole family contribute in making
meals and or setting the table. Eat together,
at the table, at least once a day without
any devices nearby. Healthy families are the
foundation of our society.
About Michiel
Michiel Badenhorst is passionate about encouraging
and educating young athletes.
“There are so many myths when it comes
to youth development which I believe need
to be addressed through community awareness
and education,” says Michiel.
“I am passionate about addressing issues
like youth obesity, safe training, functional
physical development, long-term athletic
development and active lifestyle. “
Having grown up on a farm in South Africa,
Michiel received his honours degree in
Biokinetics (Musculosceletal Excercises Science
and Rehabiliatation) from the University
of the Free State in 2004. He has worked at
a high school in youth athletic development
and owned a CrossFit affiliate.
In 2014 he was appointed as the strength
and conditioning co-ordinator at St.Paul’s
Collegiate School, Hamilton.
“It is extremely satisfying to see young
athletes that you work with excel in their
various sports and achieve regional or New
Zealand representative level. However what
motivates me most is to see young people
enjoy physical activity and move well.
“Our young people don’t “learn through
play” anymore, so many have lost the skill of
performing basic movement standards well.
“Physical activity and sports involvement
at school level is crucial. Evidence is
clear that physical activity through play and
non-competitive sports involvement at a
young age has far reaching positive implications
on individual health and wellbeing,
promoting physical, emotional and cognitive
growth.
“However, we do need to be careful not
to promote early sport specialisation, which
can lead to injury, athlete burnout and youth
losing interest in long-term physical activity.
What provides me with the greatest sense of
achievement is to help competitive and non
competitive athletes to achieve their personal
and or sports goals.”
Michiel and his wife have two young
children, an eight-year-old daughter and sixyear-old
son, and as a family enjoy bike rides
and outdoor activities. •
INSPO – FITNESS JOURNAL JULY 2018
25

Helping shape
FUTURE
SPORTS
STARS
Todd Barker’s domain
remains the same - the gym -
but he’s traded working with
rugby players, to working
with some of New Zealand’s
up-and-coming sports
stars at St Peter’s School in
Cambridge.
The move is a refreshing change for
Todd who, after 10 years working for
the Waikato Rugby Union, is now the
strength and conditioning coach at St Peter’s.
In his new role, he looks after 330
students - that’s a quarter of the school’s
students participating in its elite sporting
programme.
Todd and his team, which includes a
number of Wintec Postgraduate and Masters
students, ensure that these young athletes
are in optimal physical condition to excel in
their chosen sport.
“After focusing on rugby for the last
decade, I’m really enjoying working with so
many different sporting codes at St Peter’s as
well as working with elite young athletes and
coaches,” he says.
Todd Barker
“Our students include a large number
of New Zealand representatives and world
champions who represent all the usual
sports, as well as some more unique sports
such as lacrosse, equestrian, rock climbing
and barefoot skiing.”
St Peter’s has the largest strength and
conditioning programme of its kind in New
Zealand and aims to have one of the best
sporting programmes in the country.
From his past work experience at the Waikato
Rugby Union, Todd is used to working
in high pressure environments and is well
equipped for his new role.
Todd graduated from Wintec with a
Bachelor in Sport and Exercise Science in
2008 and while working full time at the
union, decided to study a Master of Science
(Sport and Exercise Science) also at Wintec.
With young twin daughters at home, he
soon found that studying, working full-time
and parenting was too much of a juggle.
Still keen to further his education, Todd
switched from studying a Masters to a
Postgraduate Diploma in Sport and Exercise
Science, which gave him the work-life balance
he needed.
“I still want to complete my Masters at
some stage and I felt like the diploma was a
good step towards that long-term goal. The
research I did during my diploma really
opened my eyes to the latest developments
in sports science and reinforced how important
it is to keep up-to-date with research,”
says Todd.
“I’m passionate about sport and it
was awesome to study at Wintec with a
like-minded group of people and tutors who
all love sport as much as I do.”
Unsurprisingly for someone who is
immersed in sports on a daily basis, Todd is
an avid sportsman himself. He played high
school rugby, was a former competitive badminton
player and now spends his spare time
catching waves. •
Can you truly say you have been
nourishing your body? Are you full of
energy and vitality?
Sometimes it is easy to let life get in the
way, now it is time to put yourself first.
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For nutrition education, plans and
guidance tailored to your needs contact
Danielle Roberts (Bsc Human Nutrition)
In addition to new salads, smoothies, acai bowls and slices,
we have introduced online ordering. You can pick up your
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work functions, so more time for your workout!
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26 INSPO – FITNESS JOURNAL JULY 2018

MASSAGE
THERAPY
– the missing component in
your training programme?
Massage therapy is the manipulation
of the soft tissue to influence and
enhance the body’s own healing
mechanisms, and can assist with injury prevention,
recovery and rehabilitation as well
as preparation for competition.
The Academy of Sport (now High Performance
Sport New Zealand (HPSNZ)) elite,
carded athletes have been offered massage
therapy as a support service to their training
since the early 2000s, and Rowing New Zealand
was one of the first sports to incorporate
massage therapy on a weekly basis for elite
rowers on the senior programme.
Now, regular massage therapy sessions
should be incorporated into any athlete’s
training programme, argues Stephen Bur-
den, Registered Massage Therapist (MNZ),
Massage Programme Coordinator at Wintec’s
Centre for Sport Science and Human Performance.
A massage service provider with HPSNZ,
Stephen worked with rowers for 12 years including
Olympic medallists Mahe Drysdale,
George Bridgewater and Nathan Twaddle.
The medallists indicated that the massage
therapy sessions “helped flush their tissues,
aid recovery and allowed them to take on the
large training volumes their coaches expected
them to complete, therefore preventing
injury.”
Massage therapy can assist an athlete in
injury prevention, treating areas of tension
and lengthening and restoring flexibility to
muscles to lower the risk of overuse injuries.
Massage therapists use techniques to
stimulate the circulation of blood and
lymph, to assist with the eliminations of
waste toxins accumulated during exercise,
reducing post-exercise muscle soreness. A
faster recovery enables an athlete to manage
their training workload better.
“Massage is a key part of my recovery
and injury prevention. It is vital to keep
my muscles in good condition and eliminate
anything that may stop my body from
working at its best,” says Cameron French,
New Zealand 400mH champion and record
holder.
Massage therapy also creates feelings of
well-being and relaxation, as well as assisting
athletes with the psychological and physiological
preparation for training and competition.
Well trained, experienced therapists
will work on local problem areas of the body;
breaking down scar tissue in muscles that occur
as a result of being overused or not fully
recovered from a training session.
Everybody is different; therefore, the
massage therapist has to consider the sport,
phase of the athlete’s training programme
and the athlete themselves.
If you’re keen to find out more about
massage therapy, Wintec offers introductory
level courses through to a Diploma in Relaxation
and Wellness Massage (Level 5).
For more information visit wintec.ac.nz/
massage. •
This isn’t just massage.
This is preventing injury, encouraging faster recovery,
and helping athletes train for excellence.
From introductory level courses through to a
Diploma in Relaxation and Wellness Massage (Level 5),
Wintec can provide a massage course that caters to all
your needs. You’ll learn anatomy, physiology, health and
nutrition, and massage therapy techniques to support
an athlete’s training programme and help them
achieve success.
Find out more at wintec.ac.nz/massage
create your world
www.wintec.ac.nz/massage
INSPO – FITNESS JOURNAL JULY 2018
27

STROKE
OF LUCK
gives Hamilton man
a health Jumpstart
Hamilton man Steve
Harvey, 52, knew he faced
serious health problems after
being diagnosed with Type
2 diabetes, knew and it
would start affecting his life
badly if he didn’t take action
quickly.
Steve is one of around 240,000 people
in New Zealand living with diabetes
and with 40 new diagnoses every day,
this number is likely to more than double in
the next 20 years, according to Diabetes NZ.
On the way home from a doctor’s appointment
Steve stopped at the Hamilton YMCA
after hearing it offered fitness classes for bigger
individuals and thought he’d give it a shot.
“It was pure luck that I walked in just five
minutes before a Jumpstart class was beginning
and decided to join in,” said Steve.
“I had never heard of Jumpstart. After
literally walking off the street and into the
programme, I’ve attended weekly when it’s
running, as well as joined the gym.
“I’ve also got a bad knee and osteoarthritis
and Jumpstart has helped me get my health
back,” he says.
Jumpstart was established in 2015 by the
YMCA and healthcare company Pharmaco
(NZ) Limited. It provides exercise, nutrition
and lifestyle education for people with diabetes,
or those who are pre-diabetic.
Now onboard, a healthier lifestyle has
taken off for Steve. He has gone through two
Jumpstart programmes and is making good
progress managing his type 2 diabetes as well
as his other health issues.
Steve has worked as an orderly at Waikato
Hospital for over 20 years and enjoys his
role, but his ability to do his job and support
his family was at risk.
More than a year after his first Jumpstart
programme, Steve has lost a lot of weight (9.4
kgs in the last three months). His goals are
to continue going to the gym regularly and
working towards an even better weight in
Steve Harvey with Jumpstart
Coordinator Emily Morris.
“I had never heard of
Jumpstart. After literally
walking off the street and
into the programme, I’ve
attended weekly when
it’s running, as well as
joined the gym.
2018, after joining a Cardio and Reflex class
and starting his third Jumpstart programme.
Steve gives credit to Emily Morris, Rei
Manawaiti and the others in the Jumpstart
group for making him feel, for the first time
in his life, that he belongs in a gym.
Jumpstart coordinator Emily says she has
“watched Steve’s confidence grow and seen
him slowly trust the process and that everyone’s
journey is different.
“He has embraced and laughed at my creative
ways in helping him find himself again
– from playing games like ‘tag’, hip-hop
dancing, setting goals, long chats, choosing
your own exercises and learning that you are
in control of your own health,” she says.
These personal exercise curriculums
make working out more engaging and feel
more like fun rather than a chore.
When asked what he likes most about
Jumpstart, Steve says: “Rather than being programme
focused, it focuses on the individual
and there’s so much support around you.”
Steve now goes to the gym five times a
week and is supported by his two sons, ages
17 and 20, who also regularly join him, as
well as his 12-year-old daughter, making it a
family effort to live healthier.
“One of my sons came up to me and said
‘I’m really proud of you dad’ and that was
the best feeling in the world,” Steve says.
“I’m very grateful for how far I’ve come and
couldn’t have done it without all the people
around me.
“Jumpstart has introduced me to exercises
and equipment I never would have heard of
or used before.”
He enthusiastically comments: “Come to
Jumpstart, it works!”
Jumpstart runs four programmes a year
and has helped more than 950 people in the
last three years, operating at 14 YMCAs across
the country.
Common results from the programme
include weight loss, lower waist measurements
and blood pressure, improved mental
health and confidence about a healthy future.
The weekly sessions help get people moving,
no matter their size. For people who are
pre-diabetic, exercise and lifestyle programmes,
like Jumpstart, can help delay the
onset of Type 2 diabetes.
To join Jumpstart, visit:
jumpstartprogramme.co.nz. •
28 INSPO – FITNESS JOURNAL JULY 2018

INSPO Fitness Journal tries...
THE SHAKTI MAT
Pleasure or pain?
Let’s start this off with some brutal self-honesty. I
have zero pain tolerance. I can barely stand the agony
of plucking a sole eyebrow hair, and have a definite
needle phobia. So when faced with the shark-like teeth
of the Shakti Mat, it’s fair to say there was a certain
reluctance to just dive in.
However, having heard rave reviews,
I’m determined to form my own
opinion. With a tendency to tight
shoulders, a sore back and headaches around
deadline time, I’m keen to see if the product
lives up to the hype.
The Swedish acupressure mat comes in
three options; light, original and advanced
(varying from 8000 to 4000 points). The
promotional blurb promises relaxation in 20
minutes. Along with supporting deep restful
sleep; relaxation of tense muscles; recovery
from headaches, recovery from muscular
injury; circulation and overall well-being.
I’ve already wasted the promised 20
minutes of relaxation suspiciously eyeing up
the mat’s sharp white barbs. Deciding to err
on the side of caution, I wear a thin t-shirt
for protective safety, rather than kick off with
bare skin.
With the Shakti mat on top of my bed (a
softer base is recommended for the first few
times) I gingerly ease myself down, waiting for
the searing pain. It’s surprisingly manageable,
with just a warm tingle for the first few minutes.
I breathe out and relax, feeling warmth
spread over my back as the sensation becomes
a little more intense. However the expected
needle sharp bite isn’t there, although the bare
skin at the top of my neck is verging on mild
discomfort. I last for 15 minutes and find that
I’ve actually enjoy the sensation.
Afterwards my skin looks as though it
has been bitten by 1000 tiny ants and is red
and flushed. But it feels warm and relaxed -
no pain!
I’ve since used the Shakti Mat several
more times, as well as the Shakti foot pad
and acupressure pillow. It’s a definite thumbs
up across the range, and on days when I feel
a headache starting, I take 10 minutes of
Shakti time. So far, so great.
On this occasion the product really does
live up to its reputation. Thank you Shakti -
the pleasure is all mine.
– By Lisa Potter
>WIN
Discover the Shakti experience for yourself and enter to win a Shakti Mat
and Shakti Pillow prize pack. (For more information on the range, visit
shaktimat.co.nz).
To enter, email your name, address and contact phone
number to win@inspomag.co.nz with Shakti in the
subject line, or enter online at inspomag.co.nz.
Entries close on August 31 2018.
INSPO – FITNESS JOURNAL JULY 2018
29

RUGBY
SEASON
LOOMS
The 2018 Mitre 10 Cup
schedule has been announced,
with the competition set to
kick off on Thursday August,
16.
Waikato’s season gets underway
against Manawatu at Central
Energy Trust Arena, Palmerston
North on Saturday, August 18, from 2.35pm.
Waikato will host North Harbour (Saturday
25 August) and Wellington (Wednesday
5 September) in its first two home games at
FMG Stadium Waikato, before facing Hawkes
Bay (Thursday 13 September) and Southland
(Saturday 29 September), with Waikato’s
Photos by Lauran Robinson and Kevin Booth
final home game against Otago (Saturday 13
October).
The remaining away matches will be
against Auckland (Thursday 30th August), a
potential Ranfurly Shield challenge against
current holders Taranaki (Sunday 9 Septem-
ber), before again taking on Bay of Plenty
(Friday 21 September) and Northland (Saturday
6 October) back on their home turf.
The competition will be played across
nine weeks with five home and five away
games before semifinals and finals.
Young local talent shines
Former Hamilton Boys High
School and New Zealand
Secondary Schools captain
Quinn Tupaea has signed with
Waikato for the upcoming 2018
Mitre 10 Cup season.
Tupaea, 19, is a talented young
rugby player with a strong and
physical presence on the field in
both 15’s and 7’s. In 2017 he captained
the Hamilton Boys High
School 1st XV to a shared Super
8 title, led the team to a national
title game appearance and led the
seven’s side to their third consecutive
Condor 7s title.
His form also saw him gain selection for the 2017 New Zealand
Secondary Schools team, in which he was named captain. Earlier this
year Quinn was co-winner of the Secondary Schools Sportsman of
the Year award at the Brian Perry Waikato Regional Sports Awards.
“Quinn Tupaea is a local product and he has been on our radar
for some time coming through our emerging players programmes,”
says Waikato CEO Blair Foote. “He is a player with incredible talent,
in defence he is solid and physical and is a destructive runner when
he has ball in hand.
“He was a player we did not want to lose to another region, so
to be able to have him join our high performance team was a top
priority for us.”
Quinn Tupaea played junior rugby for Southwell before playing
for Hamilton Boys High School and in 2018 has featured for Hamilton
Old Boys in the Premier Club Rugby competition.
30 INSPO – FITNESS JOURNAL JULY 2018

APRES SKI
After a day’s skiing at Whakapapa, there’s nothing
like being able to return to a warm and comfortable
environment right on the mountain.
Within 10 minutes from the end of
your run, you could be sitting in
front of a warm fire, with your
favourite drop, surrounded by fellow skiers
and boarders, trading tales of great runs,
adventures on and off piste; all set against a
stunning mountain backdrop.
When you join The Waikato Ski Club you
become part of a community that has been
enjoying snowsports for more than 60 years.
With a reputation as a friendly and
passionate snowsport club, the Ski Lodge
team is dedicated to making every visit an
enjoyable time.
The Lodge provides a welcoming environment
for members, their families and
guests. The heart of the Lodge is an open
plan lounge that provides a friendly atmosphere
to catch up with old friends and make
some new ones. Where you can get some
tips from our experienced crew or organise a
buddy for your next day out.
A large well-equipped kitchen and dining
area sits adjacent to the lounge. As a selfcatering
club, managing your own favourite
foods and dietary requirements is a breeze.
Great for families or those who struggle with
catered food options.
Newly renovated bunkrooms are warm
and well insulated, with comfortable bedding
and individual privacy curtains. At the end of
a long day, a great night’s sleep is our goal.
With a growing calendar of activities
and space for new members, check out our
website (waikatoskiclub.co.nz) for details on
joining and having your best snowsports year
so far. •
s k i
c l u b
A short walk up from the Top of The Bruce, Waikato Ski
Club Lodge offers great family fun in a spectacular setting.
Whakapapa ski field is the largest North Island ski area and has
fantastic skiing on and off piste. Waikato Ski Club runs the Ski
Lodge originally built and maintained by The Waikato Tramping
Club. The modernised facilities provide comfortable and
affordable on mountain accommodation all year round.
s k i
c l u b
T Friendly and local ski club
T Comfortable Lodge that has ski in
& ski out over winter
T GREAT location at Whakakapapa
T Family friendly rates and facilities
T New members welcome
WWW.WAIKATOSKICLUB.CO.NZ
INSPO – FITNESS JOURNAL JULY 2018
31

GET YOUR
WELLBEING
back on track
I’ve recently found myself re-analysing my life. Remember
that New Year’s resolution you made for 2018? You know –
the one to cut back on work, stress less and stop caring what
everyone thinks? The one where you’ll be carefree, live life
to the full and just be happy? Well I do, and I don’t know
about you, but I failed miserably. But how? How do we get so
caught up and lose track of what we want? And how do we
get back on track? How do we get our wellbeing back…
BY SHANE WAY
We live in a world where life is busy.
We work hard, look after others,
do all the “have tos” and miss
out on the “want tos. So why do we keep
sacrificing our wellbeing? Why do we always
put others first and keep giving from our cup
until it’s empty? This got me thinking, and
talking, and realising that it’s not just me – it
seems to be the case for a lot of people.
I set myself goals for the year, I knew what
I wanted, and I knew how to get it. But somewhere
along the way I forgot to put it into
play. I got caught up in working hard, helping
everyone else and not concentrating on myself
and achieving wellbeing the right way.
See, when the intention is there, that’s
great – but when we don’t put strategies into
place and focus on putting those plans into
action, things fall apart quickly. Before we
know it, we have lost sight of what our goals
are, and we’re achieving wellbeing in the
wrong way.
So how do we get back on track? Do we
grind for the rest of the year and promise
ourselves that we will put our own wellbeing
first? No. That’s not the way to live, in fact it’s
not living at all. It’s time to take back control
of our lives, focusing on ourselves, our wants
and our needs. But the question is how?
When I asked myself this question I wanted
to come up with the answers for myself,
but also be able to give others advice and
help them on their wellbeing journey. So,
here’s how we start.
Become mindful:
To be able to find reality, you need to take a
step out of it. It’s hard to look forward if we are
caught up in everything else that’s going on.
This is where mindfulness and meditation
play a key role. It’s going to help you
disconnect from the pressure of life, find
some peace and tranquillity, clear the mind
and help you to relax.
If it’s something you’re not into or haven’t
tried before don’t worry – there are many
apps and YouTube clips for beginners that
help to guide you and make it all a stress-free
and enjoyable experience. You should find
yourself feeling refreshed, calm and collected.
Ground yourself:
Once you’ve cleared your mind you need to
ground yourself – literally. Some of us connect
with earth, some with water, some with sand.
32 INSPO – FITNESS JOURNAL JULY 2018

Think about what calls you and go to it.
For me the water grounds me – it always has.
For me, there is no better feeling than being
in the water, weightless, floating and free.
So, find the place that calls you, take off your
shoes and feel the ground beneath you.
Whether it’s sand, grass, water or dirt –
feel the earth between your toes, and let your
energy flow into the earth, let the earth’s
energy flow into you.
Find clarity:
Your mind is clear; your energy is balanced
and now it’s time to find clarity. ind a space
where you won’t be distracted.
Yes, that means you’ll have to put down
your cellular device and ignore your notifications
for a while. Don’t worry, I tried it and I
survived. You need to find a place where you
can really connect with your mind and soul.
Get comfortable. Close your eyes and
think about what you want, what makes you
happy, what feeds your soul and what makes
your heart sore. As soon as you can, write it
down and put it somewhere you will see it
every day as a reminder.
Start fresh:
Now that you’ve figured out what you want
and what will make you happy then apply it.
Don’t just wait for it to happen, make it happen.
Everyone says it’s hard but it’s not.
We meet people in life who are selfish and
always get what they want; the key is to be a
mixture of selfish and selfless. For change to
happen you must make changes.
If this means you need to be selfish to be
selfless in the long run, then so be it.
You may need to step back from some of
your responsibilities, you may need to cut
some people out of your life and you may
need to let some people down. That’s ok.
If you can’t look after yourself you can’t
look after others – so put yourself first, find
health, happiness, balance and you’ll be back
on track, back on your wellbeing journey.
Refresh and repeat:
Wouldn’t it be easy if once we got life on
track its stayed that way? Well we all know
that isn’t the truth. Life isn’t easy – everything
worth having we need to work hard for,
including our health, including our happiness
and including our wellbeing.
This means you’ll need to take a step
back, become mindful, ground yourself, find
clarity and start fresh as often as you need to.
Remember that a life worth living needs
balance. Put your wellbeing first and you’ll
flourish. Once you put your wellbeing first,
you’ll help, support, inspire and motivate so
many more people when they see you living
your truth – your wellbeing, your way. •
SHANE WAY An awardwinning
personal trainer; Shane
is committed to helping others
reach their goals and enjoy a
positive mindset. Passionate
about sharing his own journey,
he places a strong focus on mental wellbeing
alongside physical wellbeing. Shane is also a
member of the advisory board for “Creating Our
Futures”, which is the proposed model of change for
Mental Health and Addiction services in Waikato.
INSPO – FITNESS JOURNAL JULY 2018
33

Exercise to help keep
ON TOP OF
ASTHMA
New Zealand fitness expert Richard Beddie is urging
Kiwis to exercise more to help beat asthma.
The Exercise NZ chief executive says
keeping fit with exercise is great way
for managing asthma. Asthma is not
a condition to be dismissed lightly, causing
the deaths of more than 60 people a year
according to Asthma Foundation statistics.
In New Zealand, respiratory disease,
which includes asthma, affects one in six Kiwis,
or about 700,000 people. More than half
a million New Zealanders take medication to
control asthma.
One in seven children, and one in nine
adults, have asthma in New Zealand. It’s also
estimated that 586,000 school days are lost
each year due to asthma-related symptoms
in children.
New Zealand has the fourth highest hospital
admission rates for asthma of all OECD
countries with the proportion of Pasifika and
Maori children admitted twice as high as
European children.
“Aerobic exercise particularly helps as
it’s involved in strengthening the oxygen
delivery process in the body, and the muscles
involved in breathing,” says Richard.
“For most, the safest forms of activity
are more “stop and go” type activities, rather
than long continuous movement, and a gentle
warm up and cool down helps too.
“As with any medical condition, if people
suffer asthma regularly or severely, they
should check with their doctor before start-
ing into any new exercise activities and seek
good advice and support from a registered
exercise professional when they start a new
exercise routine.”
Around one in three adults with severe
asthma are dependent on oral steroids - a
treatment which may cause a range of side
effects including weight gain.
Estimates suggest up to 10 percent of the
asthma population have a severe form of
asthma. In New Zealand, that could equate
to more than 52,000 Kiwis who may struggle
to control their day-to-day symptoms and
continue to have frequent asthma flare-ups,
despite taking their maximum prescribed
doses of asthma medication.
Boost your gut health
with Immunity Fuel
Immunity Fuel is a probiotic superfood
combining billions of good bacteria with
organic wholefoods into one daily supplement
to help support a healthy gut, strong
immune system and energetic body.
A small New Zealand family-owned and
operated business, Immunity Fuel products
are classed as raw fermented foods, containing
all 13 strains of good bacteria from the
Lactobacillus family plus Certified Organic
wholefoods.
The result is a unique probiotic boasting
real nutritional value.
By combining the goodness of billions
of probiotics with wholefood nutrients, consumers
get their daily dose of good bacteria
and nutritional multi-vitamins in just one
daily teaspoon.
Founder, Damian Johansen explains that
making healthy choices like taking a daily
probiotic should be both easy and a regular
part of your morning routine.
“Incorporating small improvements into
your daily regime, such as Immunity Fuel,
can result in long-term health benefits. Every
small change is another small step on the
Give yourself an extra winter
boost and enter to win one of
three Immunity Fuel prize packs.
To enter, email your name,
address and contact phone
number to win@inspomag.co.nz
with Immunity Fuel in the
subject line, or enter online at
inspomag.co.nz. Entries close on
August 31 2018.
>WIN
way to your ultimate destination – a better,
healthier and happier you.”
“Every day we lose good bacteria that is
vital for healthy bodily functions and this is
particularly the case in the gut. Taking a probiotic
is one of the single most effective ways
to ensure a healthy digestive system.”
Available in gluten free format, as well as
regular, the product is completely natural
with no GMO, no artificial flavours, colours
or preservatives, making it an ideal all-in-one
multivitamin and probiotic suitable for the
whole family.
Immunity Fuel is available online at and
at selected health and organic stores nationwide
and immunityfuel.co.nz
34 INSPO – FITNESS JOURNAL JULY 2018

Jazz Unlimited
Jazz Unlimited boasts the
biggest range of top-quality
syllabi in the area, four
new upmarket studios, with
the latest safety features, and a
joyful, caring, inclusive culture
with outstanding teachers.
Learn American Jazz, American
Tap, Classical Ballet, Hip
Hop, Contemporary, and Theatre
arts. Ages from 3 years to adult.
Enrol now to be part of our
fabulous recital in December in
a professional theatre. There are
also other performance and competition
opportunities during the
year.
We’re at 188 Kent Street,
Frankton (Norton Road end).
Visitors are welcome.
Enrol now for Term 3 to ensure
a place. For more information
- term dates, timetable, etc
- visit www.jazzunlimited.co.nz,
phone 07 838-0096, or email
jazzunlimited@xtra.co.nz
Jazz Unlimited Dance Studio
American Jazz, American Tap, Classical Ballet, Hip Hop, Contemporary.
Ages: 3 years to adult.
We have a new, custom-built, 4-studio complex with sprung floors,
commercial air con, ventilation system, wall-length mirrors, & free
parking. We have been in Hamilton for over 25 years. Weekend classes
are available. Class sizes are limited to ensure effective learning. Fees are
paid by the term. You are welcome to visit us at
“5,6,7,8… Start Your Dance
Journey in the Limelight”
Limelight Dance Academy
has been Hamilton’s
premiere dance school
for the last 30 years. Originally
the Margaret Fairhead School
of Dance, former pupil Kerry
Mills took over the school in
2008 and gave it its new name
– Limelight.
Students entering the school
find themselves in well-structured,
inspirational and
challenging classes. Children
are not only learning the art of
dance, but also building confidence
and pride in themselves
that shines through in their
day-to-day life.
The school’s core values of
excellence, acheivement and
passion and Kerry’s holistic
approach to training speak
to the team’s desire to carve
a journey of dance education
for their students. From when
students enter into the Preschool
or Junior School, they
find themselves on a path with
lessons that progress from term
to term. Students often add
different styles to their repetoire
as they grow, such as Jazz,
Contemporary, Tap, Hip Hop
and Lyrical.
Head to our website to find
out more about the school, it’s
mission, history and acheivements
both nationally and
internationally.
Limelight Dance Academy
limelightdanceacademy.co.nz
The school’s
core values
of excellence,
achievement and
passion and Kerry’s
holistic approach
to training speak to
the team’s desire
to carve a journey
of dance education
for their students.
188 Kent St, Frankton (Norton Road end)
Learn to dance in a caring, inclusive studio culture. We have excellent
teaching and exam results, and fabulous Shows. Our syllabi are
internationally recognised, and teaching standards are moderated by
external examiners.
Enrol now for Term 3. Spaces may be limited. Preschool fees are $60.00
per term, or $50.00 if paid before the term begins. Please contact us for
other fees.
We teach partner dance too – Ballroom, Latin, Salsa, Argentine Tango,
Latin Rock. We also specialise in wedding dance tuition.
Enrol now for Term 3
188 Kent Street, Frankton
jazzunlimited@xtra.co.nz | (07) 838 0096
www.jazzunlimited.co.nz
INSPO – FITNESS JOURNAL JULY 2018
35

RUN, PLAY,
EXPLORE
Encouraging kids to discover the natural
playgrounds around them, Hamilton mum
Ceana Priest is helping families explore the
great Kiwi outdoors.
Finn’s first overnight stay;
at Daly’s Clearing Hut.
Kiwi adventures are a key part of family
life for Hamilton mum Ceana Priest.
Passionate about passing on her love
of nature and exploring to son Finn, along
the way she has discovered other like-minded
parents searching for child friendly
outdoor options.
Ceana’s enthusiasm for sharing has
seen the launch of her website, outdoorkid.
co.nz, promoting family outdoor adventures
(predominantly in Waikato, with a few in Bay
of Plenty).
“It helps other parents or grandparents
find outdoor adventures for their Kiwi
explorers to get muddy, clamber over trees,
discover critters or just tear around on their
bikes,” she says.
Having grown up in Whakapapa surrounded
by nature, Ceana wanted Finn to
have a childhood filled with his own outdoor
adventures.
Newstead Walkway
“There’s a huge amount of research
into the benefits of children in nature,” she
says, “and this is evidenced by the number
of forest schools opening throughout New
Zealand. I believe having nature based experiences
builds a huge amount of resilience -
there’s always going to be bumps and bruises
- but with safe boundaries these ‘mishaps’
generally result in a greater understanding of
their own abilities.
“Additionally, nature offers kids the
opportunity to display their creativity by
making up their own games or getting hands
on constructing bush huts.
“We’re incredibly fortunate to live in a
country where access to nature play is relatively
easy - starting from finding critters in
our own backyards.”
Ceana has scoured the many local options
available, and next on her to-do list is some
more multi-day hikes with Finn.
“He’s already done overnighters (Daly’s
Clearing Hut is a great spot to start with little
ones) and handled them like a trooper - slept
very well in the tent too.”
With a lifelong passion for the great outdoors,
Ceana had completed her first 100km
trail run before Finn arrived. After he was
born, she struggled to find adventures they
could both enjoy and so began her quest.
“I struggled to find a website that could
tell me whether the trail was buggy friendly
or a maze of steps stairs. So I started
Outdoor Kid to help other families discover
kid-friendly adventures.
“We’ve had a blast along the way and met
some great people. I wanted to share the
adventures we’ve had and encourage others
Ceana Priest and son Finn
to have a go with their little ones.”
Ceana encourages families with children
of all age to get out and have a go. Below
she shares five of her local favourite family
friendly spots:
FIVE TOP ADVENTURES
1. Jurassic Forest Loop
This impressive pest-free enclosure is just
south of Ohaupo. A spot we have driven past
countless times without realising it had an
adventure worth exploring. Grassy meadows
for picnicking, an engaging activity trail
around one of the Waikato’s most pristine
peat lakes and best of all a trail through a
Jurassic Forest!
The Jurassic Forest Loop has an amazing
stand of kahikatea with wizened buttresses
looming out of the ground - super cool,
and some friendly fantails too. The site is
surrounded by predator-proof fencing and
will be eventually be the site of a national
wetland centre.
36 INSPO – FITNESS JOURNAL JULY 2018

Time: Allow one hour. More for the Toyota
Kiwi Guardians activity trail.
Location: 4km south of Ohaupo on SH3
Time: Allow an hour for a casual explore
Location: Tamahere Junction SH1, parking
opposite Woodcock Road Tamahere.
2. Morrinsville River Walk
This was a total surprise tucked away on
the edge of Morrinsville. Finn loved tearing
around the dirt paths and beside the stream
(keep an eye on little ones as there are some
steep drop-offs) and paddling on the rocks
alongside Waitakaruru Stream.
It is an ideal summer adventure with
enormous trees, waterfalls, shallow stream
rock formations ideal for paddling, and it
really feels that city life is miles away. Not
suitable for buggies, this is definitely a walking
track. Take the pooch too!
Time: Allow one hour return. More for
adventuring.
Location: Parking at Morrinsville Recreation
Grounds, and Studholme Street
4. Allan Turner Walkway
Opened in 2014, the suspension bridge on
the Allan Turner Walkway linking the Tamahere
and Matangi communities is a well-kept
secret.
This impressive feat of engineering spans
the Mangaharakeke Gully system and is a
short fun adventure for kids. For an adventure
that lasts a little longer trek down the
path under the bridge to explore the stream
- be prepared to get muddy! This gully is also
important for long-tailed bats who use it as a
corridor linking their habitats.
Time: Allow half an hour for a short explore
Location: The bridge connects Woodcock
Road, Tamahere and Fuchsia Lane, Matangi.
Allan Turner Walkway
Morrinsville River Walk
3. Tamahere Reserve
This is a total hidden gem and was once the
‘donation’ spot for car-loads of household
rubbish. But now, after local resident Leo
Koppens began the impressive task of tackling
this neglected reserve, it has become a
thriving remnant of lowland swamp forest.
New boardwalk was added earlier this
year and Finn loved tearing around on the
boardwalk to the viewing platform overlooking
the meandering Mangaone Stream. The
reserve contains lowland kahikatea swamp
forest with multiple stands of trees - some
more than 400 years old.
Jurassic Forest Loop
5. Newstead Walkway
Prepare to let the little ones loose here. Kids
will love the murky swamps and exploring a
glade surrounded by some of New Zealand’s
tallest eucalyptus trees.
There are massive trunks to hug, fallen
trees to clamber over - look out for the stick
insects - and even some home-made forest
huts to play in. Take your time here. Finn
adored poking around in the undergrowth
finding bugs and there was enough open
space to tear around and burn off some
energy. Bonus!
Time: Allow 1.5 for
a good explore
Location: The trail can
be started from either
Vaile Road or
Morrinsville Road.
For more exploring
ideas, visit
outdoorkid.co.nz •
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Camping adventures
Available at
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INSPO – FITNESS JOURNAL JULY 2018
37

Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
Ben van Dalen and Matthew Dunham
Hamish Bond and Eric Murray
CHEERS TO OUR CHAMPS
World Rowing Cup
The 2018 World Rowing Cup season concluded in
Lucerne, Switzerland with New Zealand topping the
medals table, and Germany the overall World Cup
points table in a show of rowing competence. This was
the final World Cup in the three-regatta series, and
for many countries, the last chance to test their crews
internationally before the World Rowing Championships
in September. New Zealand’s medals came in six
races with five of them gold medals. This included the
Women’s Pair of Grace Prendergast and Kerri Gowler
who remain unbeaten since 2017. Robbie Manson took
gold in the hotly contested Men’s Single Sculls. Also
taking gold was the New Zealand Women’s Double
Sculls, the Women’s Eight and Men’s Pair. Photos by
Rowing NZ.
Hannah Osborne
Michael Brake and Tom Murray
Mahe Drysdale
Robbie Manson
38 INSPO – FITNESS JOURNAL JULY 2018
Men’s Eight

GET
EXCITED
about your
life this
winter
Each year I notice how
people’s mood and energy
seem to become lower as
winter progresses. For some,
the gloom of the winter
weather can make them
quite miserable and create a
dark cloud that follows them
around a bit like Eeyore.
BY REBECCA JEFFERIES
Seasonal Affective Disorder (SAD) can
impact many, to various extents,
through being exposed to less daylight
hours and the fact that long weekends are
few and far between.
Unlike the festive season and New Year’s
where many make plans for social gatherings,
holidays, getting active and having fun;
in winter many just hunker down and hope
to make it through without falling ill too
often. However we can take back control of
our moods by getting excited about life over
the colder months.
Firstly, moving our bodies releases
endorphins and increases blood flow, so it is
important not to let your exercise regime fall
away over winter. I often hear from clients
that it is just too cold, too dark or too wet to
exercise. But I say toughen up, wear clothing
that protects you, find a buddy and get out
on chilly winter nights or mornings for a
brisk walk. Or find a friend who has some
home exercise equipment and with the help
of Pinterest create some fun partner workouts
together.
Or get to a couple of hot yoga or pilates
classes a week. Head to the local indoor pool
for a swim or join a squash club. Join your
kids for Friday nights inline hockey disco
nights. Whatever you choose to do, make
exercise and movement important all year
round. No excuses! This alone will help you
feel better.
Next make plans as you would for summer.
Take a week off if possible or plan a extra
long weekend in late winter to take time
out. Some opt for a warm tropical island
getaway, some choose a quiet winter break in
the Coromandel and others choose a winter
wonderland experience at the snow.
Whatever the choice, even if it works
best to have some peaceful days in your own
home, the most important thing is to plan
and book it. The purpose behind this is to
build anticipation and eagerness. Schedule
something to look forward to over the next
couple of months. Make plans for how you
will spend this time. Where can you go? Who
can you visit? What book will you read? What
skill/craft might you learn? Get the kids
involved if this is a family break.
Also make smaller plans maybe once or
twice a month. Maybe a day trip to Raglan
for takeout on the beach. Or a winter hike.
Or a day trip to the hot pools in Te Aroha or
Rotorua. Or a mid-winter Christmas dinner
with the wider family or friends.
Finally, always be grateful. I mention this
in almost every conversation because I believe
in the power of appreciation so much.
Look for the goodness in winter.
Is it snuggling beside a fireplace, popcorn
and movie nights, soaking in the bath, flannelette
sheets, gumboots and winter coats,
frost on the lawns to crunch with our shoes,
the sun eventually coming through on a
foggy morning? Is it a good reason to stay
in bed a little longer on a Sunday, no flies
or mosquitoes and no sunscreen stains? Or
how about sinking into a great book in your
dressing gown, yummy hot Sunday night
roast dinners, warm socks and hot drinks?
Shall I go on with the abundance of citrus
fruit or the nutritious soups that you can
whip up in minutes? There really is so much
to enjoy.
Be sure you are aware of the wonders of
winter and life will feel so much lighter and
warmer. And guess what? Before you know it,
the gorgeous signs of spring will be sprouting
before you get a moment to feel any doom
and gloom.
“I get a little warm in my heart when I
think of winter!” (unknown) •
REBECCA JEFFERIES is a Waikato-based certified life coach/ transformation
worker, and a loving mama to three gorgeous children. Rebecca decided to become a
life coach to fulfill her lifelong passion of helping others gain a connection with their
authentic self, to love and nurture who they truly are, live out their deepest dreams
whilst living a balanced, healthy and happy lifestyle. breathingspacecoaching.co.nz
INSPO – FITNESS JOURNAL JULY 2018
39

The importance of
GUT HEALTH
BY BEN WARREN
Research over the past two decades has revealed that gut
health plays a crucial role in our overall health, and an
unhealthy gut can contribute to a wide range of health issues
including diabetes, obesity, rheumatoid arthritis, autoimmune
conditions, depression, and chronic fatigue syndrome. “Gut
health plays a crucial role in our overall health.”
This is all well and good. But how do you
know if you are living with suboptimal
gut health? If you don’t suffer from irritable
bowel syndrome, have bloating or gas,
are there other signs you should be aware of?
Below is a list of signs you may be living with
an unhealthy gut:
1. Digestive issues like bloating, gas or
diarrhoea
These are the hallmark signs of gut dysfunction.
In large, this is related to the health;
both number and diversity, of the bacteria
living inside your gut, intestines, stomach
and colon.
These bacteria are called your microbiome
and symptoms such as bowel irregularity
or gas can occur when the balance of
bacteria is not right.
Gas in particular is a sign that food is
fermenting in your gut, which is related
to having insufficient stomach acid, or an
imbalance of beneficial gut bacteria to break
down the food you’ve eaten.
“The number and
diversity of the bacteria
living inside your gut
impact your overall
health and wellness.”
2. Sugar cravings
Scientists have found that gut bacteria actually
secretes special proteins that are similar
to hunger-regulating hormones; leptin and
ghrelin. These proteins affect both our food
cravings and mood.
To sum it up, bacteria try to get us to eat
foods that they thrive on. So, if you eat a lot
of sugar you feed the unhelpful bacteria that
love it and they secrete the proteins to make
you crave sugar more. It’s a vicious cycle.
It’s also somewhat of a relief. It’s not a lack
of willpower alone that contributes to your
weakness for the sweet stuff.
Fixing your gut can eradicate the bacteria
that cause you to crave these foods in the
first place. Over time then, you can work to
reduce these cravings in this way.
3. Bad breath
Bad breath is a sign your gut flora isn’t optimal.
Chronic bad breath is called halitosis.
In most circumstances, halitosis is a result
of odor-inducing microbes that reside in
between your teeth and gums, and on your
tongue.
A healthy digestive system is crucial for
optimal overall health and the ratio of good
and bad bacteria is an indicator of the condition
of your health.
Halitosis is a sign that your body is harbouring
too much non-beneficial bacteria
that are contributing to your bad breath!
“Bad breath is a sign your
gut flora isn’t optimalz”
4. Food intolerances or sensitivities
If you suffer from food intolerances such
as gluten or dairy, this is highly related to
what’s know as leaky gut. The gut barrier is
your gatekeeper that decides what gets in and
what stays out.
40 INSPO – FITNESS JOURNAL JULY 2018

“The gut barrier is your
gatekeeper that decides
what gets in and what
stays out.”
When you think about it, our gut is a
system that operates entirely on its own. It is
a sealed passageway from our mouth to our
bottom. Technically, the scope with which
it interacts with other organs in our body is
somewhat limited.
Anything that goes in the mouth and isn’t
digested will pass right out the other end.
This is, in fact, one of the most important
functions of the gut: to prevent foreign substances
from entering the body.
When the intestinal barrier becomes
permeable in the instance of leaky gut syndrome,
large protein molecules escape into
the bloodstream. Since these proteins don’t
belong outside of the gut, the body mounts
an immune response and attacks them. This
immune response then tends to shows up as
food intolerances.
The good news? Often if you can work
on your gut health, food intolerances can
reduce.
5. Moodiness, anxiety and depression
Micronutrient deficiencies that impact our
mental health can be related to compromised
gut function.
If you are experiencing mood imbalances,
anxiety or depression and have access to
good nutrition, a leaky gut may mean you
are unable to effectively absorb them.
“A compromised gut will
affect your ability to use
serotonin and dopamine
- your happy hormones -
and vitamin D within your
body.”
The majority of serotonin and about half
of your dopamine is made in your gut. If you
have leaky gut, your body can lose much of
the serotonin and dopamine it produces.
Supporting any gut dysbiosis may then be the
missing piece in supporting your mind health.
Understanding this, it’s easy to see how
the inner workings of your digestive system
don’t just help you digest food, but also guide
your emotions.
Why Your Gut Health Matters
Live seminar presented by Ben Warren
Leading clinical nutritionist Ben Warren is hosting a seminar
series on gut and the digestive system; why it is so central to
health, energy and happiness and how you can support its
balance naturally.
During the two hour seminar Ben will share why gut health is
so central to health, what damages gut health, how to identify
if your gut is out of balance, understanding gut-related health
concerns, great foods for gut health and lifestyle advice to
support great gut health.
The seminars are being held across New Zealand from
August 7 to September 6.
6. Skin problems like eczema
A common sign of food intolerance is
eczema. We view eczema as being a sign of a
systemic health condition.
In almost all cases, eczema and other skin
conditions such as rosacea and psoriasis,
which is an autoimmune skin condition, are
related to systemic inflammation, poor gut
health or compromised liver function.
Eliminating foods that we have an intolerance
to and working on our gut health is
a great way to support skin health concerns
such as these.
7. Low immunity
The link between leaky gut and our immune
system is huge. If you have an unhealthy gut,
you may also suffer from frequent illness or
infections.
This is related to a suppressed immune
system. We have written a helpful blog about
the link between gut health and immunity.
80 percent of the humoral immune
system is located in our gut. What this means
is the single biggest demand on our immune
system isn’t from environmental factors like
germs or bugs. It’s actually from our food.
If we are eating a food we are intolerant
to - or simply eating certain foods, particularly
proteins, too much - our body tags that
protein as an invader and alerts our immune
system which issues a response.
This immune response in the intestinal
system has a lot of collateral damage.
There are many, many more signs and
The biggest problem is that it loosens the symptoms of compromised gut function,
junctures in our gut and the villi in our small but the above is a great place to start when
intestine. This allows the proteins to get learning about your precious gut health and
directly into your bloodstream and you get how it impacts your everyday wellbeing.
another immune response.
For more information, visit bepure.co.nz •
>WIN
Enter to win one of two double passes to Ben
Warren’s ‘Why Your Gut Health Matters’ seminar
- one for the Cambridge event (Tuesday, August 14) and
one for the Hamilton event (Thursday, September 6). To
enter, email your name and contact details, with the seminar
you would like to attend, to win@inspomag.co.nz with Gut
Health in the subject line. Or enter online at inspomag.co.nz.
Entries close on August 3 for the Hamilton competition and
August 30 for the Cambridge competition.
INSPO – FITNESS JOURNAL JULY 2018
41

BOOK
CORNER
Winter is the perfect time to curl up with a
good book (or two) and enjoy some time out.
We share a few of our faves.
The Nourishing Cook
by Leah Itsines
MacMillan Publishing,
RRP$39.99
If you’re feeling uninspired about cooking
healthy or creative meals, a quick flick
through The Nourishing Cook is sure to
spark some enthusiasm. Packed with colourful
recipes and tips to ensure culinary
success, it’s an ideal read whether you’re a
foodie, a busy ‘eat on the run’ personality,
or have a focus on improving your nutrition
and wellbeing,.Food blogger and self taught
cook Leah Itsines aims to change the way
people shop, cook, and eat and her vibrant
personality shines through on every page.
This is it! It’s your life. Live it.
by Amanda Mortimer
Your Life Live It,
RRP$34.99
Most of us have a desire to live a ‘better’ life,
but are often bogged down in the mundane.
Amanda Mortimer is a world-class coach
who delivers ample life tools and options
in this book. It is packed with exercises,
knowledge and checklists to help guide your
individual progress. It’s a modern take on life
in every sense; as well as her written guide,
there are links to online sessions, videos
and apps.
The Yoga Body
by Lola Berry
MacMillan Publishers,
RRP$39.99
The days of a cookbook being just a cookbook
have long gone. Lola Berry is a master
of creating a desire to live a healthier lifestyle
with her umbrella approach to nutrition,
health and wellbeing. While there are plenty
of deliciously tempting recipes here, the
yoga teacher and nutritionist also inspires
you to improve your fitness and flexibility,
while learning to quiet your mind. It’s a great
book to dip into with segments for everything
from detoxing and jetlag to yoga poses
for targeting specific areas of the body or to
help with sleep and various moods.
The Kitchen Science Cookbook
by Dr Michelle Dickinson
Nanogirls Labs Ltd,
RRP$49.95
Every home should have this awesomely
creative cookbook in their library. It’s the
perfect must-have for winter, packed with
ideas on how to transform everyday kitchen
and pantry ingredients into tasty treats or
fun science experiments. With more than
50 recipes, you can make everything from
edible earthworms and milk sculptures to
from window wobblers and scrumptious
slime - no science lab. Icons indicate whether
each recipe is edible, requires time to ‘set’, or
has any safety issues.
Sleep Sense. Improve your sleep.
Improve your health
by Dr Katharina Lederle
Exisle Publishing,
RRP$29.99
There’s nothing quite like waking refreshed
after a good night’s sleep, yet many of us
struggle with a variety of sleep issues, from
insomnia to broken or poor quality sleep.
Sleep and fatigue specialist, Dr Katharina
Lederle shares her knowledge around how
sleep impacts on everything from physical
health and mood swings to weight gain.
Learn that how and when you sleep can
affect the everyday balance of your life and
discover how to create healthy sleep habits.
Keeping It Real
by Makaia Carr
Penguin Random House,
RRP$38
There’s something immensely relateable
about Makaia Carr. It’s rare that someone
with such a large social media and public
following shares the real roller coaster of
their life; the good, the bad and the ugly.
Makaia’s openness about her own journey
sees her touch on issues which have shaped
and challenged her own life, from alcohol
dependency and depression to becoming a
young parent and using social media. It’s part
biography and part self help book - with an
underlying theme around the importance of
self-love and self-confidence.
42 INSPO – FITNESS JOURNAL JULY 2018

SAY CHEESE
With the increased popularity of
plant-based diets and rise in
allergies and food intolerances,
new products that are natural and ethically
friendly are poised to be well received.
The new MyLife Biocheese Cheddar
range offers the taste and melt of cheese, but
made with coconut oil. The range is entirely
plant based, vegan friendly and dairy free.
Perfect for those who are lactose intolerant,
looking to reduce their dairy intake or
who have hypersensitivities to allergens. (It’s
also GMO free with no additives or preservatives).
Biocheese is available in selected New
World and Pak ‘n Save stores nationwide.
>WIN
Enter to win one of three Biocheese voucher packs (valued
at $50). Each pack includes include Biocheese vouchers and
a cooler bag. To enter, email your name, address and contact
phone number to win@inspomag.co.nz with Biocheese in the
subject line, or enter online at inspomag.co.nz.
Entries close on August 31, 2018.
SWEET INDULGENCE
>WIN
New Zealand chocolate company Donovans is
right in the heart of the dairy country – the
Waikato. Using the best ingredients and mixed
by experts, the Donovans range of delicious chocolates
is a Kiwi favourite. These tasty treats are available in
selected supermarkets and stores nationwide.
To view the range, visit donovanschocolates.co.nz.
Enter to win one of three awesome Donovans
chocolate prize pack for three lucky readers. Valued
atmore than $70, filled with a selection of Donovans
must-have goodies.
To enter, email your name, address and contact
phone number to win@inspomag.co.nz with
Donovans in the subject line, or enter online at
inspomag.co.nz. Entries close on August 31, 2018.
INSPO – FITNESS JOURNAL JULY 2018
43

STEP AWAY
FROM THE
CHOCOLATE
Tips on overcoming
emotional eating
Everyone overeats from time
to time. I raise my hand.
Guilty. We’ve all been there.
BY TIFFINY HALL
Founder of TIFFXO.COM
It doesn’t matter if it’s because Mum made
her famous lasagne, if it’s a special occasion
and you can’t resist the smorgasbord
or maybe you’re just mindlessly munching
and not realising you’ve made a pretty good
dent into that bag of chips.
Sometimes we turn to food to forget our
troubles as a coping mechanism; you’ve just
had that bicker with your partner, better see
what the fridge has to say about it. Afterwards,
you feel like you’ve let yourself down
with a side serve of sabotage.
Guess what? You are not alone. It’s called
‘emotional eating’ and isn’t only about our
“eyes being bigger than our stomachs” or
feeling stuffed because we were starving.
It’s about using food to cope with uncomfortable
feelings, then usually feeling shame
and beating ourselves up afterward. Why?
Because we are not actually hungry for food,
we’re hungry for a release or a distraction, or
to feel in control.
Your occasional moments of excess won’t
undo all of your hard work, but if you’re finding
your weightloss efforts are being thwarted
by emotional eating, find the focus within
your body, oppose the negative emotions
and work to resolve the problem instead of
avoiding it and replacing it with food.
Try these steps to vanquish that emotional
eating once and for all!
1. Change your reward system
Instead of filling that gap with food, start
rewarding yourself with other satisfying
activities. Run yourself a bath, go for a walk,
paint your nails or visit your Dojang.
2. Form new habits
It’s all about finding healthy coping mechanisms
- ask yourself “will this make me feel
better or worse right now, tomorrow next
week?” If you can answer better, you’re on
the right path! The aim is to find healthier
ways to cope with negative feelings that don’t
cause further issues.
Replacing one bad habit with another is
just going to lead you back around in the
vicious cycle of self destruction. Some examples
of healthy coping are exercise or talking
with a supportive friend.
At the end of the day, you are a person
who gets to enjoy life! And you can’t be too
hard on yourself. Remember, you can reset,
recharge and start over.
3. Keep a food/mood diary
By pinpointing your triggers you are taking
the first step to taking back your control. If
you find you have a slip and you’re reaching
for that chocolate bar, take a moment and
take a note of the time, what you ate, what you
were feeling, if you were actually hungry and
how it made you feel before and afterwards.
This will allow you to notice any recurring
patterns and help you understand what made
you reach for that chocky bar. (Remember, be
kind yourself. This is to be treated as an exercise
in curiosity and self-kindness, not judgment.)
4. Time for the butcher’s paper
It’s time to get the butcher’s paper out and
write down any and every alternative way
you can think of to meet your emotional
needs.
This means you’re allowing your brain to
learn and appreciate healthier alternatives
to soothe your troubles leading you straight
to the bread bin. Keep your list somewhere
handy and the next time you’re hit with the
urge to smother yourself with food, have a
44 INSPO – FITNESS JOURNAL JULY 2018

About Tiffiny
Tiffiny Hall is an author, expert trainer,
journalist and television personality. She is
best known for her role as trainer on The
Biggest Loser (Australia), which earned
her a Logie nomination for Most Popular
New Female Talent. She is also one of the
highest qualified female martial artists in
the world for her age. She is a Sixth Dan
Black Belt Master Instructor, qualified
personal trainer with a Diploma of Sport
Coaching, specialising in martial arts.
Passionate about creative writing, Tiffiny
has published four novels with her next
Young Adult novel set for release this
year. She has written four health books
and a cookbook. Tiffiny is the founder
of TIFFXO, an online website offering
motivation, fitness programmes, nutrition
advice, and more. .tiffxo.com.
moment of reflection and check your list
again. By doing something different, you
start re-training your brain to associate these
alternative activities with feeling better.
5. Practise mindful eating
Tuning into your body is the most important
thing you can do. (Cass Dunn, our resident
psych teaches our Ninjas every week on
TIFFXO.COM during Mindful Mondays).
I often hear stories of people who struggle
with binge eating and find themselves zoning
out when they overeat, sometimes not even
realising what they’re consuming. Emotional
eating is generally done in a mindless fashion.
A big (and easy) first step in surviving the
problem would be to practise a few methods
like, pausing and ensuring you’re actually
hungry before eating.
This will help overcoming the disconnection
between the mind and the body. When
it is time to eat, make sure you’re bringing
your full attention to the experience (taste,
smell, textures, colours) as well as your physical
and emotional state.
By being present when eating, you’ll start
recognising your body’s “full” signals and
appreciate the impact different foods have
on your body. Other mindfuless practises
such as exercise, meditation and yoga provide
great ways to reconnect with your body
so you are making the food choices that will
support your overall physical and emotional
wellbeing. •
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Phone: 07 834 0000
Email: hamilton@pacificradiology.com
INSPO – FITNESS JOURNAL JULY 2018
45

WINTER
WELLBEING
BY DANIELLE ROBERTS
Being sick makes us feel grumpy, frustrated and
demotivated. It can also negatively impact on
work and relationships, so a fresh focus on winter
wellbeing is time and energy well spent.
Below are some strategies to consider
when planning your winter wellbeing:
Consider how your body is affected
by the change of season
As seasons change, so does our climate
and environment. This also takes place
within our buildings. For example; in summer,
offices often have airconditioning on,
artificially turning a warm environment cold,
while in winter, heaters turn a cold environment
warm/hot. Due to the constantly
changing environment around us and the
way our body respond, we need tools to understand
how to best cope by optimising our
health, nutrition and wellbeing.
Certain foods and the way we eat can help
balance our bodies responses to biochemical
fluctuations. Some basic biochemical laws
are that like increases like; ie hot creates hot
(you eat chilli you get hot); anxious creates
anxious, etc, and that opposites balances
opposites; i.e. hot balances cold (you eat hot
soup you get warm); calm/peace balances
anxiety, etc. We understand this on an
intuitive level. Most of us won’t eat ice cream
in winter, because it makes us feel colder
and we desire to be warm. If we were to eat
ice cream and we were cold, then we are
bringing more of the cold element into our
bodies. This is a likely environment for colds,
bugs and flus to set in.
To create a more stable environment in
winter, start with increasing heat in your
body by eating food such as light curries with
warming spices like curry, chilli, ginger, turmeric
and cumin. Drink Chai tea throughout
the day.
To accompany this, add some dampening
foods like dairy, coconut and root vegetables
like kumara.
If there is too much dampness, balance
with dryness, with food and drinks that are
diuretics or astringents, and ingredients such
as parsley, coriander, basil, quinoa or millet,
turmeric, cumin and sprouted beans. (Note
that some of these also increase the heating
element).
There are many more examples of foods
and the category they fit into, so have a play
with these elements and see how your body
responds.
Your digestive system and your immune
system are linked
The gut holds a large percentage of our
immune system. It is the first line of defence
against unwanted bugs. If you rarely consider
how your digestive system is doing, then you
will probably find that your health issues
could be coming from underperforming digestive
functions. Stoking your digestive fire
is the greatest way to ensure you are breaking
down and absorbing your food properly. Iit
also nourishes the functions of the immune
system that are housed within the gut.
Learn to get to know the flow of your
digestive system:
Notice how you feel before you eat. Are
you really hungry?
How do you feel once you have eaten?
Heavy or energised?
Discover how your body digests certain
foods. For example dairy is a healthy food
group, but for those without much heat or
dryness within their body in winter, too
much can cause further dampness, producing
symptoms of mucus and congestion.
Here are some things to start to practice:
Try to eat only when hungry. Stoke your
digestive fire with digestible meals.
Avoid putting out the fire with excessively
cold, damp foods/ drink or aggravating the
fire with excessive spicy foods.
Leave three to four hours between meals.
Drink warm water with lemon, ginger tea
or chai tea at least 20 minutes before each
meal. This helps stimulate stomach acid to
assist in the breakdown of food.
Chew your food properly as this helps
break down the food for greater absorption
of nutrients.
Eat until your stomach is half to three
quarters full. This leaves enough room for
your stomach to churn and digest food
properly.
When you digest nourishing food properly,
you shouldn’t experience discomfort, lack
of energy or bloating. You should feel happy,
energised and light.
Stress? Reduce it.
This one is possibly the most important
part of the equation. People can experience
stress mentally, emotionally, physically and
spiritually. Everyone reacts different to situations
and has their own individual triggers. I
urge you to discover what helps you let go of
stress and bring more of that into your life;
whether it’s creative projects, walks/hikes in
nature, yoga or simply you time.
www.fuelnutrition.co.nz •
DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy
and knowledgeable relationship with food. Her business Fuel Nutrition allows her to
share her passion for nutrition and healthy living. Danielle is a freelance nutritionist
and works with a number of Hamilton gyms. To make a booking, please contact
Danielle at www. fuelnutrition.co.nz
46 INSPO – FITNESS JOURNAL JULY 2018

SMOOTH OPERATOR
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NATURE’S BOUNTY
BEAUTY
SPOT
Keep your skin supple and smooth,
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lotion and body oil is ideal for an
all-day aroma of floral freshness, to
complement your softly nourished
skin. The Weleda range is ethically
sourced, natural, organic and
sustainable. weleda.co.nz
LIP SMACKING
VIBRANT METALLLICS
Metalllic hues are all the rage
when it comes to seasonal hair
trends. Keep your colour sleek
and vibrant, with the conditioning
Colour Care range from Matrix
RAW. Created with coconut milk
and meadowfoam, it’s designed
to keeping colour fresh through
four weeks of washing.
This cocktail concoction from Designer
Brands will keep you lip smackingly
kissable Prep and prime your pout with
this delicious lip scrub, created from
vegan ingredients. Winter is the perfect
time to exfoliate, buff and polish your
lips. Plus it smells and tastes delish.
Dbcosmetics.co.nz
GLOW IN A BOX
For glowing skin on the go, Inika’s
Baked In A Box is your winter
must-have. It’s the perfect starter
(or travel) kit containing all the
Inika organic goodies needed for a
radiant complexion (includes baked
mineral foundation, illuminiser,
bronzer, brush, liquid foundation,
BB cream, concealer, primer and
mattifying powder). Plus the
range is vegan and cruelty free.
inikaorganic.com
BREATHE AND RELAX
All essential oils are not
created equal. Thanks to
its proprietary seed to
seal production process,
Young Living is regarded
as producing some of the
best and most authentic
essential oils in the world. This
divine Relaxation Massage
Oil combines the soothing
scents of lavender, tangerine,
coriander, and spearmint
for maximum relaxation.
Youngliving.com
INSPO – FITNESS JOURNAL JULY 2018
47

FROM CANADA
TO HAMILTON
to study for a career in sport
Lydia Tuaiti has travelled
half way around the world
to pursue her passion for
knowledge and sports.
The Wintec Masters student spent her
early years in New Zealand, before
moving to Canada where she attended
high school and spent hundreds of hours
training, playing, travelling and fundraising
to represent her province, British Columbia,
in netball.
Lydia also managed to fit in playing
volleyball and soccer, captaining all of her
squads and achieving the top athlete award
in her final year of high school.
So it’s fair to say that sport has always
been a dominating force in Lydia’s life.
After high school, Lydia did a gap year
travelling and came to the realisation that
she wasn’t ready to give up on sport just yet.
“It sounds corny but I realised that sport
has the power to bring change. The reason I
chose to study sport was to support kids, like
me, to achieve and go as far with their sport
as they want,” says Lydia.
Once she had decided to study sport,
Lydia moved back to New Zealand, enrolling
in Wintec’s Bachelor of Sport and Exercise
Science.
“I chose to study at Wintec as they were
well known for being practical and hands-on.
Thankfully this is very true and more.
“At Wintec, I have built connections with
many different schools and sports centres
across Waikato. I have worked in one of
Hamilton’s leading gyms to apply the skills I
learnt in the classroom. Taking full advantage
of external opportunities like these is invaluable
when developing skills and building
confidence,” says Lydia.
Lydia completed her Bachelor of Sport
and Exercise Science last year and is now
enrolled in Wintec’s Master in Science (Sport
and Exercise Science).
As part of her Masters work she is currently
working at St Peter’s School in Cambridge,
investigating the fatigue response
in young female athletes when completing
different resistance training stimulus.
Lydia loves working with sport and hopes
to work for a school once she completes her
Masters.
During my playing years, sport opened
many doors for me. I was able to travel and
compete, creating memories with friends
that I will always cherish. Every step of the
way I had support and encouragement from
family, teachers, my small town community
and even complete strangers.” •
48 INSPO – FITNESS JOURNAL JULY 2018

1 2
OUT AND
ABOUT
Future stars shine
July has been a busy month for
track cycling at the Avantidrome
in Cambridge, with both the North
Island School Track Champs and
Round 2 of the Subway National
Track Series.
The annual North Island School
Track Championships saw 190 riders
from 90 schools across the North
Island on the track. Stand out riders
included Ally Wollaston (U20 Girls)
and Jack Carswell (U16 Boys) from
St Peter’s School; awarded the
Waipa Home of Champions Cups
for the Best Performed Female and
Male athletes, after winning all three
individual track events comprising
the keirin, scratch and points
races, as well as the road race and
criterium.
Other noteable performance’s
included Hamish Banks (St Peter’s
School) in the U14 Boys, and
Mackenzie Barnett (Cambridge
Middle School) in the U13 Girls,
who also claimed a clean sweep of
events.
Top school trophies went to St
Peter’s taking the Home of Cycling
Trophy for the best performed boys
school and Cambridge High winning
the Home of Cycling Trophy for the
best performed girls’ school.
More young and developing talent
was on show with the second
round of the Subway National
Track Series. (U17 to U23 male and
female riders). The three-round
series, developed by Cycling New
Zealand and supported by Subway
New Zealand, provides track racing
opportunities for developing riders
in a competitive and supported
environment.
Round three will be held at the
Avantidrome from August 24-26
and is free for spectators. Check
out www.nationaltrackseries.nz for
more details.
1-4. North Island School Track
Championships. Photos by Concept
78 Photography
Photos 5-7. Subway National Track
Series. Photos by Dianne Manson.
3
4
5
7
6

TAKING
THE CUE
Forget the cliche of smokey
pool halls and jaded players.
The game of pool has a fresh
new image and a group of
young Hamilton players are
helping raise its profile.
While New Zealand team members
impressed at the recent World
Junior Pool Championships in
Nebraska, it was the younger Kiwi players
who excelled on the final scoreboard.
Competing in the U14 female division,
New Zealand players took out the top three
spots. Rachael Harwood (12) from Pukekohe
High School won first place, beating
defending champion Alyxandra Jones (14)
from Waikato Diocesan School for Girls
who settled for second place. Also from
Waikato Dio was third placed Alyxandra
Endres (13).
Overall, the team of 15 New Zealand players
brought home three titles of World Pool
Champion and 22 trophies and plaques from
the VNEA Junior World Pool Championships
held in the US in late June.
In total, 15 of New Zealand’s top junior
pool players were involved in the competition,
The Valley National 8-ball League Association
(VNEA) is one of the world’s largest
amateur pool leagues.
Ranging in age from 12 to 20 years, the
Kiwi team was captained by 17-year-old Avondale
College student Deon Rawlings. Deon
won the Under 18 Male 8 Ball Singles title in
2016 and was part of the New Zealand team
who won the Under 18 team title in 2017.
Senior VNEA Women’s team
“Pool is a great sport to be a part of because
it does not rely on physical capability.
This means that no matter who you are, you
can be great at this game,” says Deon.
Waikato Diocesan student Alyxandra
Jones likens pool to a slightly more physical
game of chess, and says that gender and age
are no factor in the sport with mental focus
making the greatest difference.
“You can be male, female, young or old,
or in a wheelchair and still play. As long as
you can see over the table, you’re all good.”
Bernie Endres, team manager and general
manager of cue sports club Massé, says the
team is loaded with talent.
Massé provides members equipment and
free coaching to help players improve their
skills and develop the sport in New Zealand.
“While cue sports has always been strong
in New Zealand, it is becoming more diverse,”
says Bernie. “The club has more than
13,000 members, of whom about half are
women and many of those are juniors.
“Pool is a sport that seems to fly under the
radar but it seems the current members see
the value in it and are spreading the word.
The sport teaches you skills that are transferable
off the table such as self-discipline and
patience.”
The junior team has been preparing for
the championship over the past year under
the guidance of coach Jimmy Henry.
They’ve also had sessions with sports
psychologist Jason Yuill-Proctor, from High
Performance Sport New Zealand, who has
worked with many of the country’s elite
sports people and teams.
As part of its commitment to grow worldclass
players, Masse supports all 15 competitors
in the VNEA World Pool Championships
with uniforms, flights, accommodation, and
tournament entry fees.
The senior team recently returned from
the 38th Annual VNEA World Pool Championships
with several accolades.
Hamilton’s Denise Wilkinson won the
Women’s 8 Ball Singles and was runner
up in the Women’s 9 Ball Singles. She was
also named in the Women’s All Star Team,
meaning she was one of the top four female
players of the championship.
Denise was also part of the Women’s
8 Ball team, the Southern Stars alongside
Brooque Pologa (23), Kimberley Cullen (41),
and Agnes Kimura (43), who won the title
over Canada. •
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027 551 3552
joh@lodge.co.nz
JOHARRIS.CO.NZ
My passion equals your results!
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50 INSPO – FITNESS JOURNAL JULY 2018

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