INSPO Fitness Journal December 2018

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

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


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Waikato Edition<br />

DECEMBER <strong>2018</strong><br />

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


Waikato<br />


2019<br />

Win a<br />



Tips<br />


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

| FITNESS<br />

DECEMBER <strong>2018</strong><br />



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2 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


On the cover<br />

Get off-road and explore your own<br />

backyard. We bring you some of<br />

Waikato’s best free adventures.<br />

8<br />

Features<br />

8<br />

10<br />

12<br />

14<br />

Explore Waikato:<br />

Get off the beaten track<br />

Run like a champ with<br />

Braden Currie<br />

Pedal power:<br />

Jordan Castle<br />

Speed Setter:<br />

Roi Speed<br />

15<br />

16<br />

New Zealand Masters<br />

Games 2019<br />

Beating the blues:<br />

20 Arna-Lise Harris<br />

22<br />

26<br />

27<br />

43<br />

46<br />

16<br />

Kick start a healthier 2019<br />

Christmas Competition<br />

Corner<br />

Challenge yourself:<br />

Whaka 100<br />

The high intensity<br />

exercise debate<br />

Beauty guru<br />

Brydie Donaldson<br />

Is 2019 your<br />

Ultramarathon year?<br />

Columnists<br />

18<br />

24<br />

34<br />

36<br />

34<br />

Regular<br />

6<br />

38<br />

40<br />

48<br />

Kristina Driller: Helping<br />

prevent joint stiffness<br />

Shane Way:<br />

Wellbeing awareness<br />

Rebecca Jefferies:<br />

Are you a control freak?<br />

Danielle Roberts:<br />

Summer body tips<br />

Things We Love<br />

Quick bites<br />

Beauty Spot<br />

Book Corner<br />

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

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

B3920H<br />

Hamilton Radiology.co.nz<br />


Offering unparalleled care and expertise<br />

Hamilton Radiology is the Waikato’s<br />

largest private medical imaging facility.<br />

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

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

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

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

of care and expertise.<br />

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

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

Please phone our freephone 0800 426 723<br />

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

referrals accepted. After hours appointments<br />

available on Tuesday evenings.<br />

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


FROM THE<br />

EDITOR<br />

Merry Christmas and Happy Summer<br />

from all of us here at <strong>INSPO</strong>.<br />

Our final issue for the year is<br />

packed with summer motivation, hopefully<br />

encouraging you to kick into 2019 with fresh<br />

motivation and goals.<br />

Most importantly is the array of professional<br />

advice and encouragement from our<br />

regular columnists; a core part of what makes<br />

<strong>INSPO</strong> so successful and relevant. All experts<br />

in their field with a genuine wish to inspire,<br />

motivate and educate around everything relating<br />

to health, wellbeing, mental health and<br />

fitness - they each deserve a place on Santa’s<br />

exceptionally good gold star list.<br />

I hope you enjoy their insights and that<br />

the information shared contributes to a<br />

healthier and happier 2019.<br />

Given that Christmas is almost upon<br />

us, we’ve got a fantastic spread of goodies<br />

up for grabs to win, as well as gift ideas for<br />

friends, family (and yourself of course).<br />

My philosophy this year is to shop mindfully,<br />

with care and thoughtfulness for the<br />

recipient. Don’t get lured in by flashing<br />

lights, sparkly tinsel and a completely<br />

useless gift. Check out our top picks for<br />

books, beauty and wellbeing inside.<br />

Have a happy and healthy summer and<br />

see you in 2019!<br />


EDITOR<br />

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

EDITOR Lisa Potter<br />

MOBILE 021 249 4816<br />

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


Deidre Morris<br />

PHONE 07 838 1333<br />

MOBILE 027 228 8442<br />

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

DESIGN Tania Hogg / Kelly Milne<br />

Subscriptions<br />

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

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

our online edition.<br />

Simply visit:<br />

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

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

the following locations:<br />


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

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

• New World Te Rapa<br />

• New World Rototuna<br />

• Hamilton Airport<br />

• Pak’n Save Te Awamutu<br />

• Les Mills Hamilton<br />

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

PHONE 07 838 1333<br />

12 Mill Street, Hamilton<br />

PO Box 1425, Hamilton 3240<br />

1 2 3<br />

1) Shane Way<br />

An award-winning<br />

personal trainer, Shane<br />

Way is also a physical<br />

therapist and youth<br />

mentor. As well as<br />

volunteer speaking<br />

and being a nutrition<br />

lecturer at Wintec,<br />

Shane launched his own<br />

(also award-winning)<br />

business; Your Way<br />

Wellbeing, specialising<br />

in wellbeing coaching,<br />

public speaking,<br />

seminars and workshops.<br />

yourwaywellbeing.co.nz<br />

2) Danielle Roberts<br />

A nutritionist dedicated<br />

to helping people<br />

enjoy a healthy and<br />

knowledgeable<br />

relationship with food,<br />

Danielle loves to share<br />

her passion for healthy<br />

living and wellbeing. As<br />

a freelance nutritionist,<br />

she offers nutrition plans,<br />

online wellness coaching,<br />

gut reviving protocol,<br />

and a number of other<br />

options dedicated<br />

to holistic health.<br />

fuelnutrition.co.nz<br />

3) Rebecca Jefferies<br />

A Waikato-based<br />

certified life coach/<br />

transformation worker,<br />

Rebecca decided to<br />

become a life coach to<br />

fulfil her lifelong passion<br />

of helping others gain<br />

a connection with their<br />

authentic self, to love<br />

and nurture who they<br />

truly are, live out their<br />

deepest dreams while<br />

living a balanced, healthy<br />

and happy lifestyle.<br />

breathingspacecoaching.<br />

co.nz<br />

PUBLISHER Alan Neben<br />

SALES DIRECTOR Deidre Morris<br />

PRINTING PMP Limited<br />



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

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

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

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

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

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

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

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

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

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

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

photographs in any publicity.<br />

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


Feel Good!<br />

The fresh start of a new year is usually paved with good intentions. For many<br />

this involves a focus around health, fitness and wellbeing. Healthy eating is a<br />

key part of success in all these areas, and Nadia Lim’s Fresh Start, Feel Good!<br />

is the perfect tool to accompany your new intentions.<br />

There is enough information out there<br />

now that most of us know that eating<br />

fresh wholesome ingredients is a win<br />

in terms of creating a healthier lifestyle.<br />

What’s not so simple however is keeping<br />

mealtimes interesting and delicious, and<br />

knowing what ratios and servings are best<br />

for your requirements.<br />

With eight best-selling cookbooks, celebrity<br />

chef, qualified dietitian and My Food Bag<br />

co-founder Nadia Lim has knocked it out of<br />

the park with Fresh Start, Feel Good!.<br />

Packed with delicious recipes (as expected),<br />

her new offering is more than a<br />

cookbook. It simplifies your daily or weekly<br />

meal planning with every recipe under 450<br />

calories. So you can simply choose from a<br />

breakfast, lunch and dinner recipe option<br />

and know that you’re fuelling your body with<br />

all the right stuff.<br />

The focus is on packing in vegetables and<br />

other nourishing ingredients, while cutting<br />

down on carbs and refined sugar, without<br />

sacrificing flavour. Nadia also shares her nofuss,<br />

fad-free approach to kickstarting health<br />

goals and losing weight.<br />

However she’s quick to assure that this<br />

isn’t a ‘diet book’.<br />

“I don’t believe in inflexible diet rules,<br />

fads or cutting out any specific foods,<br />

because it’s simply not a sustainable – or<br />

enjoyable – approach to eating,” she says.<br />

“You can expect realistic, down-to-earth<br />

recommendations and advice here, alongside<br />

delicious, simple recipes that use normal,<br />

everyday ingredients.”<br />

With all recipes conveniently coming<br />

in under 450 calories or less, it’s a simple<br />

process to just choose any three meals (and<br />

snacks), equalling an approximate 1200-1600<br />

calorie-per-day eating plan, which Nadia, a<br />

trained dietitian, says is about right for most<br />

people wanting to lose weight.<br />

From smoothies and salads, to soups and<br />

quick dinners, there’s even a lighter, healthier<br />

twist on comfort foods like pizza and<br />

burgers, as well as<br />

sweet treats without the<br />

guilt, such as Frozen<br />

Berry Ripple Cake and<br />

Chocolate Coconut<br />

Rough Cookies (yum).<br />

Enter to win a<br />

copy of Fresh<br />

Start, Feel Good!<br />

on page 22.<br />

Christmas menus often focus<br />

around traditional family dishes.<br />

Start a fresh tradition this year<br />

with this delicious summery<br />

frozen cake. It’s a recipe you’ll<br />

keep wanting to re-create. Plus<br />

it’s gluten free and dairy free<br />

(use coconut cream and coconut<br />

yoghurt) and just 335kcal.<br />

Frozen Berry Ripple Cake<br />

Recipe extract from Fresh Start, Feel Good!<br />

by Nadia Lim. RRP $49.99.<br />

This frozen ice cream/yoghurt cake is<br />

incredibly refreshing and summery, and so<br />

quick and easy to make (plus you can make it<br />

well in advance). It’s a great one to make for a<br />

special occasion without wanting to blow out<br />

on dessert calories. You could use a mixture<br />

of boysenberries and blackberries instead of<br />

raspberries and strawberries to get a different<br />

berry flavour and colour.<br />

Makes: 8 portions<br />

Prep time: 15 minutes + at least 6 hours<br />

freezer time<br />

Base<br />

• ½ cup desiccated or shredded coconut<br />

• 7–8 pitted medjool dates (or 15–16 normal<br />

dried dates soaked in boiling water for 5<br />

minutes)<br />

• ⅓ cup sunflower seeds or almonds<br />

Filling<br />

• 500g mix of frozen raspberries and<br />

strawberries, defrosted<br />

• ¼ cup runny honey or maple syrup<br />

• 1–2 teaspoons rosewater or vanilla bean<br />

paste or extract<br />

• 1 cup cream or coconut cream<br />

• 1 ¼ cups unsweetened natural Greek<br />

yoghurt or coconut yoghurt<br />

• Grease the bottom and sides of a 20–21cm<br />

round spring-form cake tin and line with<br />

baking paper.<br />

1. To make the base, place all ingredients in a<br />

food processor and blitz until well combined<br />

and the mixture has formed a slightly<br />

sticky dough that holds together well when<br />

pinched between your fingers; if it’s still<br />

a little crumbly just add 1–2 tablespoons<br />

water and blitz again. Scrape down the sides<br />

of the food processor as necessary to ensure<br />

all the ingredients are incorporated. Spread<br />

mixture over the base of prepared cake tin<br />

using the back of a spoon – it will be quite<br />

a thin layer. Place in the freezer while you<br />

make the filling.<br />

2. Blend berries, honey/maple syrup and<br />

rosewater/vanilla until smooth. Scoop out ½<br />

cup berry mixture and set aside in a bowl.<br />

3. Add cream/coconut cream and yoghurt<br />

to remaining berry mixture and blend together<br />

briefly until combined and a pretty<br />

pink colour.<br />

4. Pour filling over the base and roughly<br />

smooth out the top. Spoon reserved berry<br />

sauce over the filling and use a teaspoon or<br />

knife to create a few pretty swirls. Freeze<br />

for at least 6 hours (or overnight) until firm.<br />

When ready to serve, remove from freezer and<br />

stand at room temperature for 10–15 minutes<br />

to slightly thaw, before releasing spring latch<br />

and removing cake from tin. Decorate with<br />

extra berries and flower petals if you like.<br />

Use a large, sharp knife to cut into portions.<br />

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


Things<br />

we love<br />

A few of our favourite things<br />


Party like a rock star with these<br />

glam pieces from Silk & Steel.<br />

The range of New Zealand designer<br />

jewellery is super cool with a<br />

collection for all personalities;<br />

from Sweet Venom to Bohemia.<br />

We’ve been extra good this year<br />

so have requested this full Haveli<br />

set in black spinel and silver.<br />

Santa had better deliver -<br />

or else! silkandsteel.co.nz<br />


Mood boards, goal setting, journalling; the benefits have long<br />

been widely touted. Now you can celebrate and champion all<br />

that is positive in your life, and help create your own happiness.<br />

These AwesoME Inc journals are packed with fab graphics, life<br />

and resilience tips, positive sayings and more. Kick start 2019<br />

with the power of positivity. awesomeendsin.me<br />


If you only add one new thing to your makeup bag<br />

for 2019 make it this wand of magic. This fairly<br />

ordinary looking eye treatment is in fact genius.<br />

The Colorescience® Total Eye 3-in-1 Renewal Therapy<br />

SPF 30 is 100 percent mineral and chemical-free -<br />

and really does help with dark circles and puffiness<br />

(hurrah - at last!). Best of all is the deliciously cool<br />

and refreshing applicator. Treat yourself - it’s the<br />

perfect antidote to the effect of late nights.<br />


Life’s too short to waste drinking mediocre hot chocolate. We’re<br />

fresh converts of the New Zealand made (yuss) Bennetto drinking<br />

chocolates. Oh lordy, they’re sublime. Free from refined sugars,<br />

there are just four simple ingredients - rich dark Peruvian cocoa,<br />

coconut sugar from Indonesia, Heilala vanilla from Tonga and<br />

Marlbrough sea salt. Choose from Dark Cocoa Hot Chocolate<br />

or Superfoods Hot Chocolate. Bennetto.co.nz<br />


No need to worry about finding the perfect gift for the tricky-tobuy-for<br />

person. This luscious Ross & Ross Salmon Curing Kit is a<br />

must-have this Christmas, whether for yourself or the foodie in<br />

your life. It’s packed with everything you need to cure your own<br />

salmon at home with three curing salt mixes (gin, smoky and<br />

beetroot). Just add salmon and hello summer.<br />

6 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


There’s nothing quite like being able to see<br />

the steps you’ve taken (or haven’t taken) to<br />

motivate you to get moving. Smart watches<br />

just keep on getting smarter and the Fitbit<br />

Charge3 is the perfect example of this. Offering<br />

next level tracking, it allows you to overview<br />

your entire lifestyle and wellbeing. With an<br />

impressive seven day battery life, now you can<br />

swim with it (yay for waterproof design), as well<br />

as take advantage of the easy-access training<br />

programmes, reminders, water and calorie<br />

tracking, sleep monitoring (packed with info)<br />

and plenty more. It’s the ultimate feel-good<br />

Christmas/New Year’s gift to yourself. fitbit.com<br />


When it comes to gift giving, the more<br />

personal the better. So round of applause<br />

please for Merchant 1948 (Overland).<br />

Now you can personalise your fave shoes,<br />

bag or accessories with their bespoke<br />

monogramming service. And better still the<br />

monogrammable items are easy to find in<br />

store and online. Go on, you know you want<br />

to. Merchant1948.co.nz<br />



These days our smartphones hold our most<br />

coveted information. Protect yours with style,<br />

with a 3SIXT case. Added bonus - the cleverly<br />

designed case eliminates the need for a bulky<br />

wallet. The Neo Clutch features card holders,<br />

a cash pocket and removable inner shell to<br />

provide everyday protection for your phone.<br />

3sixtgear.com<br />

If you want to truly indulge yourself<br />

this Christmas, add the Philips Lumea<br />

Prestige IPL to the top of your<br />

Santa list. Developed with leading<br />

dermatologists and Philips hair<br />

removal experts, now you can ditch<br />

the blade and embrace the latest<br />

technology for hair removal. Using<br />

gentle pulses of light to progressively<br />

reduce the regrowth of hair, when<br />

used every two weeks for an eight<br />

week period, the treatment has been<br />

shown to reduce hair growth up to 92<br />

percent. Now that’s smooth.<br />


Taking eco-friendly products to a whole new level of mindfulness is<br />

the Santosa collection. Instead of being adorned with logos there is<br />

a gentle reminder to make every moment significant. Made in New<br />

Zealand, the cleaning products are free from preservatives, palm oil<br />

and synthetic fragrances. santosa.co.nz<br />

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


OFF THE<br />

BEATEN<br />

TRACK…<br />

1. Hot Water Beach –<br />

Ocean Beach, Kawhia<br />

2. Hakarimata Kauri Loop Walk<br />

3. Kakepuku Summit<br />

4. Kaniwhaniwha Caves –<br />

Mt Pirongia<br />

5. Te Toto Gorge<br />

6. Omaru Falls<br />

7. Ara Jones Lookout –<br />

Waikato River Trails<br />

8. Wairere Falls Summit<br />

9. Mansfield Garden –<br />

Hamilton Gardens<br />

10. Blue Spring at Te Waihou<br />

Walkway<br />

Summer in Waikato is the perfect time<br />

to get off the beaten track and check<br />

out some of the region’s hidden gems,<br />

whether looking for adventures for the whole<br />

family, a more challenging hike for yourself,<br />

or simply the opportunity to meander<br />

through stunning scenery.<br />

Family adventures<br />

The somewhat untouched nature of Kawhia<br />

provides the perfect destination to escape<br />

to and is home to one of the region’s best<br />

kept secrets, Kawhia Hot Water Beach. Head<br />

to the end of Ocean Beach Road at low tide,<br />

clamber over the sand dunes and down onto<br />

the beach. Keep an eye out for the hot water<br />

bubbling to the surface and once you find<br />

the perfect spot, start digging for an instant<br />

natural hot water spa, with stunning views to<br />

match.<br />

Another hidden gem of the region is the<br />

Omaru Falls Walk, near Waitomo. This gentle<br />

30 minute walk takes in bush surrounds,<br />

home to native ferns and rimu, and crosses<br />

farmland before reaching the stunning<br />

Omaru waterfall. Remember to take a picnic<br />

and stop for a bite to eat beside the river with<br />

a small terraced waterfall or continue up the<br />

track to the lookout point which provides<br />

great views of the 45m falls.<br />

Head out to the beachside town of Raglan<br />

and check out Te Toto Gorge. The historically<br />

significant site, just south of Raglan,<br />

not only boasts stunning and uninterrupted<br />

views of the rugged West Coast, it also<br />

provides an insight into traditional Māori<br />

gardens. This great short Waikato walk includes<br />

remnants of garden plots, stonewalls<br />

and karaka groves which date back as far<br />

as the 1700 and 1800s. From the carpark, a<br />

short track leads to a viewing platform which<br />

provides spectacular views of the coastline,<br />

gorge and amphitheatre where the Māori<br />

gardens once thrived.<br />

Take the whole family and explore the<br />

Nikau Walk at the base of Mt Pirongia.<br />

Follow a stream through beautiful native<br />

forest, with opportunities for swimming and<br />

picnicking along the way. Branch off to the<br />

Kaniwhaniwha Caves Walk which offers the<br />

excitement of entering two small caves. You<br />

can walk through the main 20m cave which<br />

has a short hands-and-knees crawl, and the<br />

smaller cave which is tight and narrow. Don’t<br />

forget to take a torch!<br />

Up for a challenge?<br />

Discover a track full of native wildlife with<br />

a hike up a bush-clad extinct volcano to the<br />

summit of Kakepuku. Climb the mountain<br />

along a shared mountain biking track for<br />

part of the way before continuing along<br />

the mountain ridge through remnants of<br />

original forest in the ancient volcano’s crater<br />

before reaching the summit at 449m. A<br />

viewing lookout tower at the top provides<br />

spectacular views over the Waikato region,<br />

with panels offering historical and geological<br />

information on Kakepuku Mountain and the<br />

surrounding area.<br />

Just 10 minutes’ drive from Matamata,<br />

Wairere Falls is the highest waterfall in the<br />

North Island and a popular walking track<br />

in Waikato. Small wooden bridges take you<br />

across the stream at several points, affording<br />

lovely views of little cascades and providing<br />

opportunities to cool tired feet in the<br />

refreshing water.<br />

The sight from the viewing platform is<br />

spectacular – water plunges 153 metres over<br />

the falls. Those looking for a challenge can<br />

trek to another lookout at the top of the<br />

falls, from where there is a breathtaking<br />

view back over the valley and Waikato plains<br />

beyond.<br />

For more information on these and even<br />

more great activities and attractions check<br />

out www.hamiltonwaikato.com<br />

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

Insider info:<br />

Omaru Falls Walk<br />

Location: Clearly signposted on Omaru<br />

Road off SH4 south of Te Kuiti<br />

Time: 1 hour return<br />

Distance: 1.7 km return<br />

Te Toto Gorge<br />

Location: Carpark located south of<br />

Raglan along Wainui Road. Note: After<br />

Whale Bay the road is called Whaanga<br />

Road.<br />

Time: 30 minutes one way<br />

Nikau Walk and<br />

Kaniwhaniwha Caves<br />

Location: Limeworks Loop Road, Te<br />

Pahua<br />

Omaru Falls<br />

Time: 2 hours 30 minutes return<br />

Distance: 7 km return<br />

Kakepuku Mountain<br />

Location: Kakepuku Mountain Road,<br />

Te Awamutu<br />

Time: 2 – 3 hours return<br />

Wairere Falls<br />

Track Entrance: The Wairere Falls walk<br />

starts at the car park on Goodwin Road,<br />

off Old Te Aroha Road.<br />

Time: 45 minutes one way to the viewing<br />

platform, 2 – 3 hours return to the top of<br />

the falls.<br />

Blue Spring<br />

Ocean Beach at Kawhia<br />

Te Toto Gorge<br />

Wairere Falls<br />

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


RUN LIKE<br />

A CHAMP<br />

Ever wondered how a world-class elite athlete prepares and<br />

trains for key events? Just like everything in life, training<br />

programmes and goals constantly evolve. Braden Currie<br />

recently triumphed with a top five finish at the Kona World<br />

Ironman Championships. We take a look at his road to success.<br />

Braden’s achievement at the World<br />

Champs was a truly gutsy performance.<br />

It was only his second time<br />

racing this gruelling event that takes the<br />

world’s top professional athletes many attempts<br />

to master.<br />

Finishing the best of the Kiwis, he<br />

managed to hold off American athlete Matt<br />

Russell by a mere four seconds - exerting an<br />

effort so great that he needed an intravenous<br />

drip inserted straight after he finished.<br />

“I absolutely gave it everything I had in<br />

the tank,” he says. “To be honest I’m really<br />

proud of the result. I held tough. I held in<br />

there. At the end of the day, I tried to go for<br />

the win and that was what I was there for.”<br />

The road less travelled<br />

In this article, Braden shares his “running<br />

evolution: the run session that changed everything”<br />

and how he prepared for the Kona<br />

World Ironman Championships.<br />

Centered on a key run track session that<br />

he used to evolve his run performance to<br />

that of a world class breaking Ironman marathon<br />

runner, the hard work paid off as he<br />

topped the podium with the world’s best.<br />

Transition from off-road<br />

My training life is hugely different from<br />

what it was 20 months ago. Back then I was<br />

training mostly off road across six disciplines,<br />

competing in a combination of XTERRA,<br />

Multi-Sport, Ironman and 70.3.<br />

Life changed with the focus on the World<br />

Championships and in some ways became<br />

more simple. Training was just swim, bike<br />

and run. To to be honest, I didn’t know<br />

whether this would be enough to keep me<br />

motivated. But for me, the goal of Kona was<br />

one that I thought about every day. It captivated<br />

me and held my entire focus.<br />

The satisfaction I got from training wasn’t<br />

as much from the environment I train in,<br />

but the gain I achieved when I worked hard.<br />

I found an unlikely amount of satisfaction in<br />

the process of the road to Kona, and every<br />

element of that process required a uncompromising<br />

level of commitment.<br />

One of my key areas of focus was dedicated<br />

to the process of running economy. When<br />

I started racing 70.3 and Ironman, many people<br />

commented that I needed to run more<br />

efficiently. But there was a part of me that<br />

didn’t want to let go of the way I ran, as it was<br />

this method that gave me my success offroad.<br />

It’s hard to change something that has<br />

always worked. But last year when I decided<br />

to fully commit everything to Kona, I knew<br />

that I was going to have to let go in order to<br />

move forward. This was the beginning of my<br />

running evolution, and the running track is<br />

the location where I was able to achieve that<br />

progression.<br />

Running track<br />

I have realised that it’s the intensity of<br />

running that I enjoy, which is probably why<br />

I loved running up mountains. Now I view<br />

the track as a place to run hard and push my<br />

limits, same as I did in the mountains but<br />

now it’s around a monotonous green oval.<br />

Being able to work at max effort in a really<br />

controlled environment, with no place to<br />

hide has helped me to evolve and has proved<br />

to me just how important it is both from<br />

the perspective of performance and injury<br />

prevention.<br />

The key things I achieved during track<br />

sessions was a new awareness of my movement<br />

patterns and how they tend to change<br />

when fatigue sets in. It helped having a coach<br />

with me during these sessions, for a real understanding<br />

of what lapses when I am tired.<br />

Everyone has their idiosyncrasies when fatigue<br />

sets in, and they tend to be small things,<br />

but I learnt the hard way just how much they<br />

can really affect your ability to maintain<br />

speed in the back half of a long race.<br />

Focusing on technique when I’m fatigued<br />

has been vital in my improvement as a<br />

runner and when I’m running track, one of<br />

my key objectives became to ensure I maintained<br />

good form in every set.<br />

Technique was a key focus - increase my<br />

turnover, bring my hip positioning slightly<br />

forward, and straighten up my posture so I<br />

can stabilise my hips through my core and<br />

upper body. This all added up to more power<br />

through my posterior chain, glutes and<br />

hamstrings for the back part of my stride.<br />

I know a lot of people commented on the<br />

change in my running at Cairns. It was good<br />

to hear, and my run time in Cairns gave me<br />

the confidence that I was following the right<br />

process.<br />

The track session that changed everything<br />

This was the key track session I used to<br />

build into my lead-up into 70.3 Worlds and<br />

Kona.<br />

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

Warm up drills<br />

Focus<br />

• Increase range of movement<br />

• Activate key muscles in the posterior<br />

chain in preparation for the main set<br />

• Strengthen the posterior chain using tyre pull<br />

1<br />

6<br />

quick contact,<br />

heel to bum<br />

A-skip 2 x 20m + 50m jog<br />

7<br />

Warm down<br />

Focus<br />

Focus on maintaining range of movement<br />

and releasing the key muscles worked<br />

during the workout.<br />

1<br />

Lunges 15-20 + 50m jog<br />

2<br />

Knee to Chest 15-20 + 50m jog<br />

3<br />

keep torso<br />

long<br />

High Kicks 12 + 50m jog<br />

4<br />

Running strides 3 x 50m<br />

Main Set<br />

Focus<br />

• Over time, improve my ability to maintain<br />

economy at race pace<br />

• Progression: the progression of this set<br />

will aim to reduce recovery without losing<br />

speed, followed by increasing sets and<br />

therefore distance<br />

• Create length and efficiency in my movement<br />

patterns<br />

Three sets of the following (400m, 400m,<br />

800m) at target 5K race pace (3min/km’s)<br />

1:30 jog after the 400 m sets<br />

3:00 jog after the 800m sets<br />

1<br />

Pigeon stretch - Stretching the hips as well<br />

as the groin and the hamstrings<br />

2<br />

Side lunge - Stretches the psoas muscle,<br />

quadriceps muscle and strengthens the<br />

external obliques<br />

3<br />

heel to butt,<br />

big toe up<br />

A-March 2 x 20m + 50m jog<br />

5<br />

Main Set 400m<br />

2<br />

Seated twist - Mobiles the lower back,<br />

stretches the gluts<br />

4<br />

quick contact,<br />

head up<br />

Fast feet 2 x 20m + 50m jog<br />

Main Set 800m<br />

Lying hip and glut stretch - releases the<br />

lower back, stretches the gluts and improves<br />

range of motion through the spine<br />

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


From painting the black line<br />


Tasked with explaining what people can expect from the<br />

Track World Cup when it comes to Cambridge this January,<br />

New Zealand cyclist Jordan Castle thinks for a moment and<br />

then comes up with this - “it’s like bringing the Rugby World<br />

Cup final inside a tin shed.”<br />

Jordan Castle in full focus during the <strong>2018</strong> Oceania Track<br />

Championships in Cambridge (Photo by Dianne Manson)<br />

If there’s anyone who would know, it’s<br />

the 22-year-old Palmerston North-born<br />

sprinter. He was there when the UCI’s<br />

flagship track cycling event first rolled into<br />

Cambridge almost three years ago.<br />

Back then (<strong>December</strong> 2015), Jordan was a<br />

development rider, training by himself and<br />

working 20-30 hours a week to support his<br />

dream of being paid to ride his bike full time.<br />

His move to Cambridge from Manawatu coincided<br />

with the opportunity to see the world<br />

of professional cycling from a different<br />

perspective – that of a volunteer.<br />

Coaching and working behind the front<br />

desk at the Avantidrome, Jordan got a literal<br />

front row seat as the event rolled into town,<br />

complete with 100 volunteers, 339 riders and<br />

7500 spectators over the three days of racing.<br />

His volunteer role included painting the<br />

lines on the track – familiar ones such as the<br />

black line and red sprinter’s line. It also involved<br />

crawling under the track to lay cables<br />

for the Sky TV crew and holding some of the<br />

teams on the start line on race days.<br />

There was also time for Jordan to see<br />

some of his heroes race in the flesh.<br />

“I remember watching Sam Webster<br />

go out the front in one of the keirin races<br />

and the crowd just erupted. It was so loud.<br />

Watching a rider that I had looked up to race<br />

in front of his home crowd was something<br />

pretty special.<br />

“Cambridge 2015 was my first experience<br />

of a World Cup. All these huge names like<br />

Robert Forstemann and Francois Pervis were<br />

just right there. I’ll never forget it.”<br />

Fast forward three years and the Track<br />

World Cup is about to roll into Cambridge<br />

once again. Instead of helping behind the<br />

scenes and watching from the infield, Jordan<br />

is hoping to be in the thick of it this time,<br />

riding for New Zealand or a trade team.<br />

This won’t be his first World Cup either.<br />

After a breakthrough Oceania Championships<br />

in late 2016 earned him a spot in the elite<br />

squad, he has raced in World Cups in Columbia,<br />

England and Poland – the latter the<br />

location of next year’s World Championships.<br />

“It’s been an awesome ride so far. The<br />

past two years I’ve started going to more and<br />

more races. The magical feeling that you<br />

get when you walk into a velodrome for the<br />

first time and it’s packed with two or three<br />

thousand spectators and a whole bunch of<br />

elite riders, it never goes away.”<br />

Racing on your home track in front of<br />

friends and family is something New Zealand<br />

track cyclists rarely get to do, spending<br />

months on the road during New Zealand’s<br />

cooler months.<br />

“We don’t get international racing in<br />

Cambridge very often,” explains Jordan.<br />

“It brings variety and a bit of international<br />

flavour that you rarely get to see here. Teams<br />

like the Swiss and Malaysians will be riding<br />

around in their team kit on our streets. It’s<br />

pretty cool to see.”<br />

And what of that comment about bringing<br />

the Rugby World Cup final inside a tin shed?<br />

“Track cycling live is just electric,” he enthuses.<br />

“There’s no other word for it, or way<br />

to describe it. Everyone in the crowd will be<br />

a Kiwi, just screaming for the person in the<br />

black skinsuit with the fern on it.”<br />

Jordan’s passion for the sport and the desire<br />

to see himself and his teammates succeed<br />

is evident. Getting to this point though hasn’t<br />

been an easy road, with “two or three years<br />

of grind” and support from local people and<br />

businesses enabling his path to the top.<br />

That is what makes a home World Cup so<br />

special – the opportunity to share the sport<br />

he lives and breathes with those who made it<br />

possible for him to do so.<br />

“We’re very fortunate to get an event such<br />

as this come to a place like Cambridge. It<br />

will be awesome having Waipa and the wider<br />

region get in behind it.”<br />

Track cycling can seem like an inaccessible<br />

or niche sport at times, but all it takes to<br />

get hooked is to see it with your own eyes.<br />

The visceral effect of seeing the action unfold<br />

right in front of you persuades many to<br />

give the sport a try, and stick with it. Jordan<br />

remembers the impact of the last World Cup<br />

on the town.<br />

“Working at the Avantidrome, I saw<br />

this massive influx of kids take up track<br />

cycling after watching the World Cup. It’s<br />

so important for the future of the sport in<br />

New Zealand to have these opportunities<br />

for kids to see the world’s best on their back<br />

doorstep, and to be inspired by what they<br />

see. Hopefully we’ll achieve the same this<br />

time around and encourage even more kids<br />

to get on bikes.”<br />

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


a boost for fans and regional tourism<br />

Cycling takes centre stage in Cambridge<br />

in January, with the town set to host<br />

the Tissot UCI Track World Cup, the<br />

world cycling body’s flagship track cycling<br />

series, as well as New Zealand’s only UCIaccred-<br />

ited road cycling tour, the Grassroots<br />

Trust New Zealand Cycle Classic.<br />

Starting on Friday, 18 January, the Avantidrome<br />

will hold three days of Track World<br />

Cup competition, showcasing the best of<br />

international track cycling.<br />

Teams from more than 30 countries,<br />

from as far afield as Canada, Belgium and<br />

Italy, will descend on Cambridge, bringing<br />

with them squads full of talented sprint and<br />

endurance riders.<br />

Competition will be fierce as nations race<br />

for valuable qualifying points for next year’s<br />

world championships in Poland, and ultimately<br />

the 2020 Olympics in Tokyo.<br />

The Tissot UCI Track World Cup’s return<br />

to Cambridge comes off the back of the<br />

successful 2015 event, which saw 339 riders,<br />

7500 spectators and 100 volunteers immerse<br />

themselves in the track cycling experience.<br />

As well as international superstars such<br />

as Kristina Vogel and Jason Kenny, fans also<br />

got to witness their local heroes with the then<br />

men’s team pursuit world champion quintet<br />

showing off their cov- eted rainbow stripes in<br />

front of the sell-out New Zealand crowd.<br />

The 2019 event will see three time<br />

men’s team sprint world champions Eddie<br />

Dawkins, Ethan Mitchell and Sam Webster<br />

included in a New Zealand squad bursting<br />

with proven and emerging talent.<br />

Following closely on the heels of the<br />

international track event is the Grassroots<br />

Trust New Zealand Cycle Classic.<br />

This has been moved from Manawatu to<br />

Waipa to become the feature event of the<br />

inaugural Three Peaks Manuka Honey RIDE<br />

New Zealand’s Cycling Festival.<br />

Billed as “a carnival of cycling,” it incorporates<br />

cycling events for participants and spectators<br />

of all ages, run- ning from January 22 to 27.<br />

The UCI 2.2 New Zealand Cycle Classic<br />

has been a road cycling institution for<br />

more than 30 years and is recognised as the<br />

premier international road cycling event in<br />

New Zealand.<br />

The race has become synonymous with<br />

unearthing exciting new talent, with a number<br />

of riders going on to win stages in the<br />

Tour de France, the Tour of Italy and World<br />

Championships in the following years.<br />

The two events will bring entertainment,<br />

vitality and an economic boost to the region<br />

that extends far beyond the 10 days of racing.<br />

Many international teams are expected<br />

to fly in from the beginning of the new year,<br />

setting up camp in order to prepare well for<br />

the first World Cup of the 2019 calendar year.<br />

Coupled with domestic riders coming for<br />

the five day UCI 2.2 Grassroots Trust New<br />

Zealand Cycle Classic, and spectators coming<br />

from far and wide, this double header of<br />

cycling action is set to kick off the New Year<br />

well for local hospitality, accommodation,<br />

retail, tourism and transport providers.<br />

Having two events of this scale held in<br />

our region puts Waikato on the world stage,<br />

with news media broadcasting the racing to<br />

a large domestic and international audience,<br />

highlighting Cambridge and the wider region<br />

as an attractive destination for visitors.<br />

Don’t be surprised if you see folks swapping<br />

the sand, sunscreen and swimming togs<br />

for hot cycling action in late January.<br />

With such a bumper lineup, these are two<br />

events not to be missed!<br />



trackworldcup.nz<br />

BE THERE.<br />

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




Roi Speed has chosen the later years of<br />

life to live up to her surname. The self<br />

confessed ‘non-sporty kid’ recently<br />

notched up an impressive achievement -<br />

setting a new World Hour Record for women<br />

aged 70-75 track cycling at Avantidrome in<br />

Cambridge.<br />

Not a bad effort for someone who only<br />

took up cycling a few years ago!<br />

When Roi retired, her plans revolved<br />

around plenty of gardening with husband<br />

John on their on sprawling property on the<br />

outskirts of Hamilton. She had no intention<br />

whatsoever of taking up a fresh interest - let<br />

alone cycling.<br />

However, most days she and John are<br />

familiar and welcome faces at Avantidrome.<br />

It was an open day at the impressive<br />

Avantidrome venue which set things in<br />

motion. Roi and John had gone along purely<br />

with the intention of having a nosey at the<br />

building that had been the subject of much<br />

public conversation.<br />

Part of the open day celebrations were<br />

demonstrations and Have-A-Go events.<br />

Somehow Roi and John (both 71) found<br />

themselves agreeing to have a try.<br />

“This was after we’d looked at the banked<br />

corners inside on the track and literally said to<br />

our guide that you would have to have rocks in<br />

your head to ride a bike on that,” she laughs.<br />

“He talked John and I into doing a Have<br />

a Go session, and that literally changed all of<br />

our tomorrows.”<br />

Roi and John now ride on the track three or<br />

four times a week, and are official track coaches,<br />

helping and encouraging others to ride.<br />

“As much as the riding is fantastic for our<br />

health, the social contact with like-minded<br />

people of all ages is equally important for us,”<br />

says John.<br />

That original Have-a-Go day sticks in<br />

Roi’s mind as one of the most exciting and<br />

amazing things they’ve ever done.<br />

“We were immediately hooked. It was a<br />

real adrenaline rush.”<br />

When they started riding on the track, it<br />

was purely for fun, then it became for fun<br />

and fitness as they started seeing pretty rapid<br />

improvements in their health and fitness.<br />

After setting a new World Hour<br />

Record for women aged 70-75, Roi<br />

Speed with coach Michael van Enter<br />

“We were never sporty types and didn’t<br />

even own road bikes.”<br />

The couple have gone on to compete in<br />

the New Zealand Age Group Nationals and<br />

World Masters Games (aged 70) and more recently<br />

Roi set a new World Hour Record for<br />

women aged 70-75. They both won national<br />

titles in the 70-75 age group at the Vantage<br />

Windows & Doors Age Group Track National<br />

Championships and Roi took home silver<br />

from the World Masters Games.<br />

“It’s definitely hard to believe,” she says.<br />

“I never would have dreamed of achieving<br />

something like that, but it does go to show<br />

that regardless of your age you can always try<br />

something new, set some goals and achieve<br />

them.”<br />

John and Roi say they have never been so<br />

fit, and enjoy every moment cycling. However,<br />

after a particularly intense training schedule<br />

heading into her world record attempt,<br />

Roi is enjoying the opportunity to tame her<br />

garden (after some months of neglect) and<br />

take a slightly slower pace, just cycling for<br />

pure enjoyment at the moment.<br />

However, training will notch up again<br />

soon, with Waikato/BOP Age Group Championships<br />

and New Zealand Age Group<br />

Nationals to train for in 2019.<br />

“While gold medals and setting a world<br />

record have been absolutely exhilarating,<br />

I’ve equally been so appreciative of the huge<br />

amount of support from so many people.<br />

There is a real cycling community here,<br />

with endless encouragement, and that really<br />

makes all the difference.”<br />

Roi particularly credits her best friend,<br />

husband and cycling companion John – who<br />

endlessly champions and supports her.<br />

“For the world record attempt, the biggest<br />

challenge was the mental focus to ride for an<br />

hour around and around in the same direction.<br />

John cheered me on the whole way.<br />

“Also we have 10 grandchildren, so I started<br />

out with the intent of riding 10 laps per<br />

grandchild and that got me well underway<br />

and into it.<br />

“At the end, it was pretty hard. The technique<br />

is to hold the black line around the<br />

bottom of the track, but on those last corners<br />

I was well above the black line. I was so tired I<br />

just couldn’t hold my line, so it probably cost<br />

me 50 metres in the end and some time. “<br />

The Avantidrome has become their home<br />

away from home, where the couple are well<br />

known and respected and have become an<br />

integral part of the team there.<br />

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

KICKSTART 2019<br />

with exercise<br />


A new year often kicks off<br />

with fresh determination<br />

and goals, and a huge<br />

number of Kiwis plan to<br />

start structured exercising.<br />

According to a survey by an Auckland<br />

research company, a total of 176,000<br />

New Zealanders says they will<br />

definitely start exercising at a gym or fitness<br />

facility in the next 12 months.<br />

The study, commissioned by Exercise<br />

NZ, shows the exercise industry growth is<br />

looking positive for the future with many<br />

strong indicators of why more people want<br />

to exercise, to keep fit and healthy.<br />

The survey was conducted by Horizon<br />

Research which also carries out studies for<br />

many multi-national and national companies,<br />

government agencies, iwi and national<br />

business and community organisations.<br />

ExerciseNZ chief executive Richard Beddie<br />

says further findings will be released as<br />

more survey data is analysed.<br />

He says the research survey asked respondents<br />

not only about their exercise habits,<br />

but also perceptions of exercise, its benefits,<br />

and importantly, if they are thinking of starting<br />

or ending their exercise habit and why.<br />

“The survey found nearly 177,000 of the<br />

adult New Zealand population would definitely<br />

be keen to start structured exercise in<br />

the next 12 months.<br />

“It also showed that around 29,700 people<br />

would cancel their memberships in the next<br />

12 months, along with another 14,100 others<br />

saying they would most likely cancel.<br />

“But more than half of those leaving an<br />

exercise facility were planning on joining<br />

somewhere else.<br />

“These statistics show the industry as a<br />

whole will continue to grow strongly, while<br />

consumers continue to be prepared to move<br />

to other providers if their needs are not<br />

being met.<br />

“So, what’s changing? Around 29 percent<br />

of people surveyed will be exercising at<br />

home in the next 12 months. That’s huge<br />

growth from 10 years ago.<br />

“The study shows more than half those<br />

interviewed believe structured exercise is important<br />

or very important, with another 23<br />

percent saying that it is somewhat important.<br />

“Overall, around 23 percent of Kiwis have<br />

some sort of membership to an exercise facility,<br />

and the vast majority of those are using it.<br />

“It is also worth noting that awareness of<br />

the benefits of exercise increases with age, so<br />

there is still plenty of opportunity for those<br />

catering for different (non-traditional gym)<br />

markets.<br />

“Female respondents definitely placed<br />

more importance on structured exercise<br />

than male respondents.”<br />

The research report shows activity levels<br />

are climbing and will likely continue to do<br />

so. The number planning on starting exercise<br />

is almost six times the number likely to stop<br />

in the next 12 months.<br />

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


MASTER<br />

YOUR<br />

GAME<br />

It’s not too late to grab a group of friends<br />

or family and get involved in the Downer<br />

New Zealand Masters Games, being held<br />

in Whangani from February 1-10.<br />

Around New Zealand, hundreds of masters<br />

athletes and participants are training for<br />

the upcoming event.<br />

2019 marks the 30th Anniversary of New<br />

Zealand Masters Games, the country’s largest<br />

multi-sport event.<br />

Launching in February 1989 (in Whanganui),<br />

the Masters Games were established<br />

to provide the community with opportunities<br />

to develop and maintain a healthy<br />

lifestyle. Dunedin joined the party in 1992,<br />

and together the two host cities have taken<br />

this iconic event to new heights.<br />

In New Zealand, sport and recreation is<br />

embraced by young and old, across all walks<br />

of life, playing a significant part in our everyday<br />

lives. In every Masters Games sport there<br />

is all that matters in life - great sport, great<br />

mates, great memories.<br />

The New Zealand Masters Games is a<br />

unique event, with diverse and inspiring participants<br />

ranging in age from 25 to more than 85.<br />

Embodying the spirit of participation<br />

with no qualifying standards, the term Masters<br />

refers only to age, not ability.<br />

With 54 sports scheduled for 2019, new<br />

additions include Olympic weightlifting and<br />

indoor triathlon; as well as croquet returning<br />

to the line-up, and selected sports opening<br />

up to para athletes.<br />

Featuring road and mountain bike<br />

criterium, a duathlon, corporate relays, and<br />

a mobility scooter event (an idea submitted<br />

by Grey Power Whanganui) , the event also<br />

features the “Masters of Tomorrow” concept<br />

- aimed at encouraging the younger sporting<br />

communities to grow and continue with<br />

sport post high-school.<br />

The Masters Games is not just about the<br />

sport, it’s about the social aspect too, making<br />

great mates and great memories.<br />

Details of all the sports available are listed<br />

at www.nzmg.com.<br />

Embodying the spirit<br />

of participation with no<br />

qualifying standards, the<br />

term Masters refers only<br />

to age, not ability.<br />

Photos by CMG Sport<br />

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

<strong>INSPO</strong> tries … FITBIT CHARGE 3<br />


Before getting down to business, I have<br />

to admit to some borderline obsessive geeklike<br />

tendencies when it comes to compiling<br />

information and tracking progress.<br />

So the opportunity to test drive<br />

the Fitbit Charge 3 was met<br />

with more than a small<br />

amount of anticipation.<br />

Truth is, I’ve been<br />

itching to get my hands<br />

on it for a while, purely<br />

to check out the swim<br />

tracking capabilities,<br />

which has always been<br />

a slight niggle for me<br />

with previous models not<br />

being waterproof enough<br />

to take into the pool.<br />

First up, the Fitbit Charge<br />

3 is mighty comfy. I’m not a fan of<br />

sleeping with anything on my wrist, finding<br />

it annoying and uncomfortable. So I wasn’t<br />

expecting much success when it came to<br />

wearing the Fitbit to bed to test-drive the<br />

sleep tracker. To my delight I didn’t even<br />

notice the watch - it’s super lightweight and<br />

extremely comfy. So top marks for that.<br />

Tracking my sleep has never really interested<br />

me. I often work late into the night<br />

and know I should get more sleep. But for<br />

some reason, seeing all the data right there<br />

in front of me has motivated me to change<br />

my habits. In fact, to my surprise, out<br />

of all the whiz bang wizardry<br />

the Fitbit Charge 3 offers, for<br />

some reason it is the sleep<br />

tracker that I’m most fascinated<br />

by. It tracks not<br />

only the amount you<br />

sleep (or don’t) but also<br />

shows how much time<br />

is spent in each stage<br />

of sleep (REM, light<br />

and deep sleep), as well<br />

as any periods of awake.<br />

The data display can be<br />

viewed by graph. It’s pretty<br />

fascinating and the first thing I<br />

now check out each morning.<br />

As expected, the fitness tracking component<br />

is comprehensive, with steps taken,<br />

minutes exercised, heart rate, weight, etc as<br />

well as water and calorie intake. It’s all geared<br />

towards improving overall wellbeing, but<br />

truth is it offers a quick insight and some<br />

accountability to your daily habits.<br />

Other useful extras are the hourly activity<br />

tracker - ideal for those who spend a large<br />

portion of the day at their desks. This can be<br />

set to vibrate on your wrist to remind you to<br />

get up and move each hour.<br />

The female health tracker allows you to<br />

track your fertile window and symptoms like<br />

cramps and headaches.<br />

Fitbit Coach offers personalised video<br />

workouts that evolve based on your progress<br />

and feedback, as well as audio coaching sessions<br />

to improve endurance, speed and form.<br />

There are stair workouts, home workouts,<br />

and plenty of options for those wanting some<br />

guidelines to follow. Your stats and data are<br />

used to personalise the workouts.<br />

If you’ve worn a Fitbit or smartwatch<br />

before, you’ll appreciate the simple sleek<br />

design, with watch straps that are simple to<br />

swap out. The screen is bigger and brighter<br />

than previous models and simple to scroll<br />

through the various options. Just tap and<br />

swipe to see your stats and progress, read<br />

texts and alerts.<br />

Being waterproof to 50 metres is a huge bonus<br />

- no more removing your Fitbit for a bath<br />

or shower, and now you can track your swimming<br />

progress also. Able to record the time<br />

you spent swimming, it’s not automatically set<br />

up to track strokes or laps which is a shame.<br />

However the entire package is extremely<br />

user friendly and a definite motivator if<br />

you’re goal and results driven. Plus it only<br />

needs to be charged once a week - bonus.<br />


Pacific Radiology specialise in sports injury imaging and diagnosis.<br />

We accept any referral forms and provide a walk in service for all<br />

x-ray examinations and urgent diagnostic imaging.<br />

Call Pacific Radiology for an appointment today<br />

or visit pacificradiology.com<br />

Pembroke<br />

Von Tempsky<br />

Avalon<br />

Cambridge<br />

- 35 Pembroke Street, Hamilton Lake<br />

- 21 Von Tempsky Street, Hamilton East<br />

- 6 Avalon Drive, Hamilton West<br />

- 14 Dick Street, Cambridge<br />

Phone: 07 834 0000<br />

Email: hamilton@pacificradiology.com<br />

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





Growing up, arthritis was a condition only ‘older people’ had, it wasn’t something<br />

younger people complained of. Since practicing exercise physiology, I’ve seen clients<br />

in their early 20s who have been diagnosed with various types of arthritis.<br />


There are more than 100 different<br />

forms of arthritis and related diseases,<br />

according to arthritis.org. The most<br />

common forms are osteoarthritis (OA) and<br />

rheumatoid arthritis (RA) both of which have<br />

very different presentations.<br />

OA is a degenerative disease in which<br />

the cartilage within the joint capsule breaks<br />

down and over time can cause bones to move<br />

against each other. Pain can vary from very<br />

mild to highly intense and can change with<br />

the weather patterns.<br />

RA is an inflammatory disease in which<br />

the immune system attacks healthy tissue,<br />

the lining of the joints. In RA, often you will<br />

see deformity of the joints and swelling.<br />

Recent studies have found that regular exercise<br />

can elicit the similar pain relief for OA<br />

to that of analgesic drugs (e.g. paracetamol,<br />

NSAIDs and morphine). This is fantastic<br />

news as we know that exercise has huge<br />

health benefits on all aspects of the human<br />

anatomy and physiology and little negative<br />

side effects – the main one being getting a<br />

little hot and sweaty!<br />

People with OA or RA can both benefit<br />

from exercise. Exercise will increase blood<br />

flow to the affected joints and assist with<br />

reducing stiffness associated with arthritis.<br />

Cardiovascular exercise is excellent for<br />

this, walking, cycling or swimming are all<br />

beneficial and each form can be selected<br />

based on the needs of the individual. Resistance<br />

training is also beneficial by improving<br />

physical function, strengthening the musculature<br />

surrounding the affected joints and<br />

improving quality of life by being capable of<br />

doing every day activities with ease.<br />

I recommend aiming to move for at least<br />

30 minutes every day, avoid long periods<br />

of sitting to reduce joint stiffness and try to<br />

exercise so that you get a little bit of a puff on<br />

but can still carry a conversation.<br />

These exercises featured are great<br />

options for those with knee OA, who need<br />

to exercise but find it painful to weight bear.<br />

They will help strengthen your thighs, butt<br />

and core. Do these non-weight bearing exercises,<br />

so you can spend your time on your<br />

feet doing things that you love.<br />


Lie on your back with both knees bent, place<br />

your hands under the small of your back (if<br />

able to) and gently press your lower back into<br />

your hands. Straighten one leg, keeping the<br />

knee straight (this is the key). Slowly lower<br />

the leg to the floor as far as you can (maintaining<br />

a straight knee) and keep the lower<br />

back gently pressed into the floor. Lift the leg<br />

back up and repeat on the other side. Build<br />

up to three sets of 10 on each leg.<br />


Lie on your back with both knees bent, arms<br />

by your side. Have your band tied up just<br />

above your knees. Move the knees outwards<br />

in line with your shoulders. Keep them there<br />

throughout the movements. Engage your<br />

belly button, drive your heels into the floor,<br />

and slowly lift the hips to make a straight line<br />

from your knees to your shoulders. Pause<br />

and slowly lower. As you lower, watch that<br />

your knees don’t cave in. Perform three sets<br />

of 10.<br />

3. BUTT SQUEEZE:<br />

Lie on your stomach face down, keeping<br />

both hips gently pressed into the floor (to<br />

keep them from rotating during the movement).<br />

Squeeze your butt and lift your leg off<br />

the floor. Pause and slowly lower. Ensure you<br />

don’t arch your back during the movement.<br />

Perform 3 sets of 10–15 on each side.<br />



Lie on your back, place your feet on the<br />

Swiss ball. Place your arms by your side, pull<br />

your toes to your nose and pull the heels to<br />

your butt, as you gently bend your knees.<br />

Push your feet back out and repeat, loosening<br />

up the knees and hips and increasing<br />

their blood flow. Perform three sets of 10. Do<br />

more when able or as feels good for you.<br />

I recommend aiming to move for at least 30 minutes<br />

every day, avoid long periods of sitting to reduce joint<br />

stiffness and try to exercise so that you get a little bit<br />

of a puff on but can still carry a conversation.<br />

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

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

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

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

rehabilitation.<br />

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



▲ 3. BUTT SQUEEZE<br />


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




Northland mum Arna-Lise<br />

Harris had extra reason to<br />

celebrate crossing the finish<br />

line at the recent Kerikeri<br />

Marathon. Not only was<br />

completing the challenging<br />

event an achievement in itself,<br />

but the race also represented<br />

her triumph over a nine-year<br />

battle with depression.<br />

Wind the clock back nine years and<br />

Arna-Lise could never have imagined<br />

she would be running in the<br />

Kerikeri half-marathon. She’d just given birth<br />

to her eldest child Lily and struggled to bond<br />

with her – often feeling angry and resentful.<br />

At the time, she had no idea that these<br />

were signs of depression, and the beginning<br />

of a nine- year journey with an illness that<br />

caused her so much anxiety that she was<br />

regularly in a state of panic:<br />

“Anxiety made me irritable, irrational and<br />

took away my confidence in life and areas<br />

I once thrived in. I couldn’t sleep. In the<br />

quiet of the night my heart would race and<br />

my mind would work overtime on the cares<br />

of the day. I couldn’t silence my thoughts. I<br />

went from being an outgoing extrovert to an<br />

introvert, wanting to hide and stay home.”<br />

Finally, after several years, along with the<br />

birth of two more babies, Arna-Lise went<br />

to the doctor, saying ““I don’t know what is<br />

wrong with me, but whatever it is, it is ruining<br />

my life.”<br />

The doctor identified postnatal depression<br />

and Arna-Lise was given five free counselling<br />

sessions but it wasn’t enough, and two<br />

years later, Arna-Lise’s thoughts became dark<br />

and suicidal: “[I wondered if] life was some<br />

lacklustre existence and then we die? Would<br />

I ever feel happy again?”<br />

Going back to the doctor and being<br />

prescribed medication was a turning point<br />

for Arna-Lise, but by this time she was<br />

104kg: “Everything was so hard. I felt so<br />

broken, I wanted food to be my friend…being<br />

overweight affected my self-esteem hugely<br />

- which affected my head space. I really<br />

wanted to live a life free from depression and<br />

anxiety, but also, if possible, to do so without<br />

having to be on medication for the rest of<br />

my life.”<br />

Arna-Lise set herself a goal weight of<br />

70kg. Initially, her exercise goal was just to<br />

move her body/walk 3-5 times per week: “I<br />

needed to regain my physical strength [and]<br />

I kept injuring myself because of my size and<br />

having very weak muscles.”<br />

Eventually, Arna-Lise felt like she wanted<br />

to run. Initially, she could only run 50 to 100<br />

metres but eventually it became 5km without<br />

stopping.<br />

“I had a group of fit friends who were<br />

training to do the Kerikeri half marathon,<br />

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

and they applied a bit of friendly pressure<br />

- daring me that if I could run 5km I could<br />

definitely do the half marathon - so I just<br />

decided to have a go!”<br />

The Kerikeri half-marathon marked a<br />

significant milestone for Arna-Lise, and triumph<br />

over her battle with depression.<br />

“Looking back on that angry mum,<br />

spending long nights at home dealing with<br />

premmie babies, I thought I was a monster<br />

and I wasn’t cut out to have children. I now<br />

realise that I was experiencing PTSD, severe<br />

depression and anxiety and I didn’t know.”<br />

Arna-Lise used her Kerikeri half-marathon<br />

to raise awareness of perinatal depression<br />

and anxiety and fundraise for Mothers<br />

Helpers – an organisation that focuses on<br />

identifying depression and anxiety in mothers<br />

early, and providing them with help and<br />

recovery.<br />

Founder of Mothers Helpers Kristina<br />

Paterson says “Arna-Lise Harris had clear<br />

risk-factors for perinatal depression and<br />

anxiety. When we consider that Arna-Lise<br />

had three pre-schoolers before she was<br />

diagnosed, we are talking about a series of<br />

health professionals that have come in and<br />

out of her life without ever screening her or<br />

identifying that anything was wrong.<br />

“Even when diagnosis has occurred, the<br />

treatment has been inadequate and the monitoring<br />

and follow-up non-existent. We are<br />

letting our mothers down, and we drastically<br />

need to change that.”<br />

If there is one thing that Arna-Lise Harris<br />

wants other mums experiencing depression/<br />

anxiety to know, it’s that “you can get your<br />

life back and feel happy again. Being freely<br />

loved and accepted by people when you are<br />

honest about your struggles is one of life’s<br />

very best feelings.”<br />

Arna-Lise is fundraising for the cause<br />

with a give-a-little page: https://givealittle.<br />

co.nz/fundraiser/an-incredible-opportunity<br />

and is also set to feature on an upcoming<br />

national television series with Charity TV to<br />

screen across New Zealand in 2019.<br />

“I’m looking for brands to align with and<br />

promote on this television project, which<br />

involves me undertaking a life-changing<br />

adventure. The footage will be used as part<br />

of the television series which combines adventure,<br />

travel, philanthropy and television.<br />

In this instance all of my endeavours will<br />

directly support Mother’s Helpers.”<br />

For more information about Mothers’<br />

Helpers, and for help and support around<br />

antenatal and postnatal depression,<br />

visit mothershelpers.co.nz<br />


Use the summer break to hone your<br />

pedal power, with an eye to the<br />

Grassroots New Zealand Cycle Classic.<br />

While you may not be as competitive as the<br />

elite riders from around the world who will<br />

be participating, it’s an ideal opportunity to<br />

motivate yourself to follow along and ride<br />

some of the stages at your own pace.<br />

The event coincides with Ride New Zealand’s<br />

Festival of Cycling, a week-long festival<br />

encouraging people of all ages and stages of<br />

cycling to get out and ride more regularly.<br />

“Having the Grassroots New Zealand Cycle<br />

Classic and Ride New Zealand’s Festival<br />

of Cycling being held simultaneously will<br />

give the entire community a chance to see<br />

some of the world’s best riders in action and<br />

provide them with opportunities to get out<br />

on their own bikes and discover the Waipā<br />

district one road at a time,” says race director<br />

Jorge Sandoval.<br />

The five-stage elite international men’s<br />

road cycling race is the only Union Cycliste<br />

Internationale (UCI) 2.2 sanctioned race to<br />

be held in New Zealand in 2019 and will be<br />

staged entirely in and around the surrounds<br />

of Waipā from January 23-27, featuring challenging<br />

new race routes to test all riders.<br />

“Grassroots Trust has been supporting<br />

many sports, community and education<br />

organisations since it was established in 2003<br />

and we are very grateful for its support to<br />

help deliver New Zealand’s biggest international<br />

cycle tour,” says Jorge.<br />

Having previously run the New Zealand<br />

Cycle Classic for the past 31 years in Wellington,<br />

Manawatu and Wairarapa, Jorge was<br />

offered a fresh start to stage the 2019 event<br />

in Waipā thanks to generous support of the<br />

Brian Perry Charitable Trust, Waipa District<br />

Council, Three Peaks and Grassroots Trust.<br />

He says it change will help him achieve a<br />

shared goal of growing the race from a UCI<br />

2.2 accredited stage tour to a UCI 2.1 accredited<br />

tour.<br />

“We share the same vision of growing<br />

the tour and cementing its reputation as the<br />

premier road cycling event in the country.<br />

This vision also sees a significant community<br />

event developed to complement<br />

the Cycle Classic and celebrate the Waipa<br />

District,” he says.<br />

Photos by Dave Lintott<br />

Photography<br />

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



CORNER<br />

Merry Christmas and happy summer<br />

from the team at <strong>INSPO</strong>.<br />

We’ve got an awesome array of goodies for you to enjoy.<br />

To enter, email your name and address, with the<br />

keyword of the prize you’d like to win in the subject line, to<br />

win@inspomag.co.nz or enter online at inspomag.co.nz.<br />

Entries close January 11 2019 so you can kick off your New Year<br />

with some exciting treats.<br />


Take control of your exercise, wellbeing and sleep for 2019 and<br />

enter to win a Fitbit Charge 3. Demonstrating the continued<br />

evolution of this wearable technology, the Fitbit Charge 3<br />

offers personalised training, as well as reminders to get up and<br />

move (perfect if you sit at a desk all day). Best of all - it’s now<br />

waterproof to 50m so is perfect for beach or pool swim training.<br />

fitbit.com. Keyword: FITBIT CHARGE 3<br />


New Zealand made chocolate, fairtrade,<br />

organic, vegan - and delish. (bennetto.<br />

co.nz) Enter to win one of five prize<br />

packs of Bennetto chocolatey goodness.<br />

Keyword: BENNETTO<br />


Nadia Lim’s newest cookbook Fresh Start,<br />

Feel Great! Makes every mealtime simple,<br />

tasty and super healthy. nadialim.com<br />

Keyword: FRESH START<br />


Natural skincare, handmade in New Zealand with<br />

love. Enter to win one of two luscious prizes.<br />

bekindbody.co.nz<br />

Keyword: BEKIND (Be Kind mask and<br />

original scrub)<br />


Made from essential oils and the free from<br />

preservatives, the Santosa range is pure<br />

uplifting goodness. Enter to win Good For<br />

Everything Spray. Santosa.co.nz<br />

Keyword: SANTOSA<br />

Keyword: BEKIND MAN (Be Kind man scrub)<br />

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


Forget protein powder and shakes. Enjoy<br />

35 percent protein with your daily coffee.<br />

Enter to win Pecs protein-enriched coffee<br />

pecscoffee.com Keyword: PECS<br />


The ultimate plant powered snack, New Zealand<br />

made Frooze Balls are now available with a nut<br />

butter centre. Raw, dairy-free and with no refined<br />

sugar. froozeballs.com<br />

Keyword: FROOZE BALLS<br />


Exfoliate and nourish your skin with TSK creations. Handcrafted<br />

in Nelson, from natural plant-based ingredients, it’s the ultimate<br />

in skin love. Enter to win one of three prize packs of TSK body<br />

scrubs. theskinkitchen.co.nz Keyword: THE SKIN KITCHEN<br />


Crafted by one of the first genuine Kiwi brewers,<br />

René’s Kombucha is an organic cultured tea with<br />

flavours like lemon and ginger, and turmeric and<br />

ginseng. Win a taster box. renesKombucha.com<br />

Keyword: RENES<br />


Pucker up this summer with luscious lips<br />

protected from the elements, thanks to<br />

Weleda’s tinted lip balms. weleda.co.nz<br />

Keyword: WELEDA<br />


Not all cleaning products are created equal. Living<br />

Nature’s is New Zealand’s most natural home cleaning<br />

range, with products that are kind to skin, your home and<br />

the environment. livinggreen.co.nz. Enter to win a fab<br />

starter pack for a healthier home and you.<br />




Wellbeing is a term being increasingly used, through<br />

conversations, marketing and in information gathering.<br />

But do we know what it means? Do we know what it<br />

looks like, what it feels like, what it is?<br />


Wellbeing is defined as “a positive<br />

condition of existence, or a state<br />

of being comfortable, happy or<br />

healthy”.<br />

It looks quite straightforward in print,<br />

but when we conceptualise and contextualise<br />

wellbeing in our own lives, that’s where it<br />

becomes not so simple. We all have our own<br />

personal definition of healthy and happy -<br />

and then we also feel the pressure to compete<br />

with society’s view of healthy and happy.<br />

For example, my personal definition of<br />

health is probably a lot different from other<br />

people’s, especially within the fitness industry.<br />

For me, health is a lot more than just the<br />

physical side of things, and my physical<br />

health is a lot more than having a “good<br />

body”.<br />

It’s about being able to breathe, to be able<br />

to move. To have functionality, mobility and<br />

be able to do all the things I want to do.<br />

My own personal definition/concept of<br />

wellbeing is derived from three key areas.<br />

The six dimensions of wellness, Māori health<br />

model (Te Whare Tapa Whā) and my own<br />

personal life experiences, values and belief<br />

systems.<br />

The six dimensions of wellness integrates<br />

spiritual, emotional and physical health. Te<br />

Whare Tapa Whā is a belief system based<br />

around the wharenui with its strong foundations<br />

and four equal sides. Should one of<br />

the four dimensions be damaged, a person<br />

can become unbalanced compromising the<br />

whole structural integrity – our wellbeing.<br />

From this, I have focused on what I believe<br />

is important when it comes to wellbeing<br />

– what we really need to focus on, think<br />

about and work for daily. There are five key<br />

concepts I believe contribute to our overall<br />

wellbeing. These are physical, emotional,<br />

spiritual, social and environmental health.<br />

At the beginning of each month I sit<br />

down and analyse where I’m currently at<br />

under each concept. Are they balanced and<br />

am I achieving wellbeing?<br />

So how do you figure out what these five<br />

key concepts mean to you?<br />

Physical<br />

Physical health is so hard to achieve because<br />

of how it is portrayed. We’re told that<br />

unless we have a low body fat percentage,<br />

big muscles and a banging body, we’re not<br />

healthy. But physical health looks different to<br />

everyone and is defined by you. Think about<br />

what it means to you, do you want to be fit?<br />

Strong? Flexible? Mobile? Think about what<br />

you want to be able to achieve with your<br />

body and how you want to feel – that right<br />

there is your physical health definition<br />

Emotional<br />

We’ve become out of touch with our own<br />

emotions. Feeling and expressing emotion<br />

is normal. Emotional health means being<br />

in touch with your emotional presence;<br />

knowing it’s okay to be happy, sad, angry<br />

etc. It’s being in touch your emotional state<br />

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

is, understanding it and knowing what to do<br />

when your emotions to get the better of you,<br />

while also being aware of those around you<br />

and being sensitive to their emotional needs.<br />

Spiritual<br />

Spiritual health isn’t just based on spirituality,<br />

faith or religion. Spiritual health<br />

is about your soul; what feeds your soul,<br />

what gives you drive, and adds purpose and<br />

meaning to life. Your spirit is what gets you<br />

out of bed in the morning, what influences<br />

your values, morals and characteristics, and<br />

what makes your life meaningful. It’s about<br />

having a life that you enjoy, a life that<br />

makes you happy and a life that you are<br />

living to the fullest.<br />

Social<br />

Social health is vital. It is the relationships<br />

we build, the people we surround ourselves<br />

with and how we interact, communicate and<br />

relate to people. We all have different social<br />

needs; whether we’re introverted, extroverted<br />

or anywhere in between. It’s knowing the<br />

type of social interaction that you need and<br />

that is healthy for you, that brings positivity<br />

to your life and intellectually compels you.<br />

Sometimes we need to be alone, other times<br />

we need to be surrounded by people. It’s<br />

about working out that balance, knowing<br />

your personality and knowing it’s okay to say<br />

no when you need time alone.<br />

Environmental<br />

For me, environmental health is the world<br />

around us. It’s where we live, work, socialise<br />

and play. Having a healthy living and work<br />

environment is crucial. We need to feel safe,<br />

secure and happy in our environment. Having<br />

a roof over your head and a job is something<br />

that is important for our wellbeing,<br />

something that not everyone has the luxury<br />

of. But we also need to ensure it’s healthy –<br />

if that home or workplace is toxic, then it’s<br />

going to affect all areas of your wellbeing and<br />

you need to get out.<br />

Being in tune with these five areas of<br />

health will help you on your journey to<br />

wellbeing. Life should be fun. We all want<br />

to be happy and live life to the fullest. So<br />

sit down, have a think about these key areas<br />

and identify where you can make a positive<br />

change that is going to create balance, increase<br />

happiness and contribute to wellbeing<br />

and that full quality of life.<br />

SHANE WAY An award-winning personal trainer; Shane is committed to helping<br />

others reach their goals and enjoy a positive mindset. Passionate about sharing his own<br />

journey, he places a strong focus on mental wellbeing alongside physical wellbeing.<br />

Shane is also a member of the advisory board for “Creating Our Futures”, which is the<br />

proposed model of change for Mental Health and Addiction services in Waikato.<br />

BEARD essentials<br />

Summer grooming is for men too, and<br />

with the rise in popularity of beard<br />

fashion, a well tended beard can be a<br />

thing of beauty.<br />

Hamilton couple Tara Overwater and Jarrod<br />

Langman are dedicated to the cause. The<br />

couple kicked off their thriving business, Rosco<br />

Beard Co. with a range of handcrafted 100<br />

percent natural beard oils and beard balms.<br />

“We believe in educating men in caring<br />

for their beards and skin underneath, and<br />

our products are designed exactly for that!”<br />

says Tara.<br />

“My background is in beauty therapy,<br />

and so I used my knowledge to craft our oils<br />

out of jojoba oil (it is the closest to the skin’s<br />

natural oil, and so the skin recognises it as<br />

‘something it created’ and therefore allows it<br />

into the skin to nourish and hydrate).”<br />

Other ingredients include sweet almond<br />

oil, argan oil and hemp seed oil to nourish<br />

and hydrate the skin and beard hair, which<br />

in turn reduces dandruff, itchy and dry skin<br />

and leads to less breakage (faster growth) of<br />

the beard hair.<br />

“Our products are 100 percent natural<br />

and organic where possible. Most importantly,<br />

they are not tested on animals!”<br />

The popular Rosco beard balms are crafted<br />

with argan oil, jojoba oil, beeswax, shea<br />

butter and cocoa butter.<br />

“These are suited for longer beards that<br />

not only need hydration, but also help with<br />

styling and ‘smoothing the fuzz’.”<br />

All products are scented with certified<br />

pure therapeutic grade essential oils<br />

(doTerra).<br />

The business is named after Jarrod’s father<br />

Ross (nickname Rosco) who passed away<br />

a few years ago. Rosco Beard Co is a way of<br />

carrying on his name.<br />

Tara and Jarrod are familiar (and popular)<br />

faces at local markets and the range is<br />

available on Facebook (facebook.com/<br />

roscobeardco)<br />


Enter to win a Rosco Beard Co. gift<br />

pack of natural goodies, including a<br />

beard balm, beard oil and wooden<br />

comb. To enter, email your name and<br />

address, with ROSCO in the subject<br />

line, to win@inspomag.co.nz or enter<br />

online at inspomag.co.nz.<br />

Entries close January 11, 2019.<br />

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



If you’re looking for a event to strive for in<br />

2019, how about the Whaka 100 endurance<br />

race?<br />

Warning - only try this if you’ve got some<br />

serious stamina and time to dedicate to<br />

training.<br />

Regarded as the toughest mountain marathon<br />

(100km) in the southern hemisphere,<br />

the Whaka 100 endurance sees hardy<br />

athletes from around the globe spend hours<br />

pedalling almost unimaginable terrain.<br />

The iconic mountain-bike event deep in<br />

Rotorua’s famous Whakarewarewa Forest<br />

taking advantage of 160km of single track<br />

trail perfection - nowhere else in Australasia<br />

has an event like it.<br />

Featuring cross-country riding at its<br />

finest, the Whaka 100 gives competitors a<br />

chance to show off skill and endurance.<br />

Held this year on Labour weekend, <strong>2018</strong><br />

takes its place in the history books for some<br />

epic performances which saw a number of<br />

course records smashed.<br />

Christchurch’s Tim Rush won with a time<br />

of 05:10:56 and Manawatu’s Josie Wilcox won<br />

with a time of 05:53:32, both breaking the<br />

100km records. Tim Rush beat the course<br />

record by 11 minutes, while Josie Wilcox beat<br />

it by 19 minutes. That’s some impressive<br />

pedalling!<br />

More results were: Male 100km top 5:<br />

Tim Rush 05:10:56, Brad Jones 05:17:02, Sam<br />

Shaw 05:25:19, Callum Gordon 05:31:30,<br />

Maxwell Wickens 05:40:27. Female 100km<br />

top 5: Josie Wilcox 05:53:32, Tanya Sharp<br />

06:56:57, Imi Blance 07:05:04, Mary Gray<br />

07:06:24, Liz Smith 07:18:34<br />

With an impressive prize pool to compliment<br />

the kudos of completing such an event,<br />

it could be the ideal challenge to set yourself<br />

for 2019. If you’re not up for the main event,<br />

there’s something for everyone, with the<br />

Shootout Time Trial, 5.5km kids ride, 25km,<br />

50km, 100km (relay, pairs, individual) and<br />

King of the Mountain. Dates for 2019 are October<br />

26-27 and the full schedule is available<br />

online, along with a training programme.<br />

Whaka100.co.nz<br />


A combination of powerful protection and<br />

effective care, the NIVEA MEN DEEP range<br />

is the perfect stocking filler for the man in<br />

your life.<br />

Covering every step of a man’s grooming<br />

routine, the collection includes a shower gel,<br />

shaving gel, a face and beard wash, anti-perspirant<br />

and an after-shave. Plus the spicy<br />

citrus fragrance is the ultimate in summer<br />

freshness.<br />

With black charcoal as an ingredient for an<br />

extra deep clean, the shaving gel comes out<br />

as a black gel, turning white when it transforms<br />

into foam.<br />

Up your grooming game<br />

and enter to win one of<br />

three NIVEA MEN<br />

DEEP prize packs.<br />

WIN<br />

To enter, email your<br />

name and address to<br />

win@inspomag.co.nz<br />

with NIVEA MEN<br />

DEEP in the subject<br />

line, or enter online at<br />

inspomag.co.nz.<br />

Entries close<br />

January 11 2019.<br />

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

has benefits, it doesn’t mean lower intensity<br />

workouts have fewer benefits.<br />

The case for HIIT<br />

The high intensity by nature means HIIT<br />

workouts can be shorter, making it perfect for<br />

the time poor. The short bursts of work mean<br />

that an exerciser can work at a higher rate, as<br />

they do not have to maintain the effort.<br />

Slow and steady versus<br />


With the rise of high intensity exercise classes booming,<br />

the battle between steady state training and high intensity<br />

training continues to rage. The New Zealand Register of<br />

Exercise Professionals (REPS) weighs in on the debate.<br />

It doesn’t seem long ago that the exercise<br />

message was all about getting your heart<br />

rate up, and keeping it up for an extended<br />

period.<br />

In recent times the move has been more<br />

towards short fast workouts, where these<br />

slower burn workouts seem to becoming<br />

more popular- so which is best?<br />

High intensity interval training (HIIT) is<br />

simply alternating between higher intensity<br />

bursts of exercise with time to rest in<br />

between, with the bursts generally being less<br />

than two minutes. Steady state training is<br />

involves exercising more consistently, for a<br />

longer period of time.<br />

Recently, there has been a focus on the<br />

benefits of HIIT; the shorter bursts mean an<br />

exerciser can work harder as they don’t need<br />

to sustain the effort for as long. HIIT sessions<br />

also tend to be shorter overall so are helpful<br />

for the time poor. Research has backed up<br />

this popularity, with benefits of this style<br />

of training showing some great health and<br />

fitness results.<br />

You may be forgiven for thinking that<br />

as HIIT has shown such effectiveness, that<br />

steady state training is not ideal for getting<br />

results. When it comes to exercise, it turns<br />

out that not only is steady state training just<br />

as effective for a big range of health improvements,<br />

it is also better, and safer than higher<br />

intensity options for a range of exercisers -<br />

not just for those who are older or less active.<br />

The key is that just because high intensity<br />

The case for steady state<br />

For heart strengthening, and feel good<br />

enhancing benefits, low intensity steady state<br />

workouts are just as effective as HIIT. It’s also<br />

less intimidating for those who are intimidated<br />

by harder exercise.<br />

The case for both?<br />

So, which is best? The answer is either;<br />

depending on your circumstances, current<br />

condition, and preferences.<br />

For those who like to go hard, and get<br />

their workout done quickly, then high intensity<br />

is the way to go. But for those who like to<br />

enjoy the ‘scenery’, then steady state may be<br />

a better option.<br />

Beware though - the benefits of exercise<br />

require progressive overload, so doing the<br />

same steady state workout will improve your<br />

fitness initially, but after a period of time<br />

the body adapts, so a session will need to be<br />

longer, or harder, to get more improvements.<br />

For the average exerciser, variety is the<br />

spice of life, and most people will end up engaging<br />

in both HIIT and steady state training.<br />

What hasn’t changed is that whatever<br />

exercise style you undertake, it is important<br />

you do it with guidance from an exercise<br />

professional who is qualified and experienced<br />

to provide safe and effective exercise<br />

advice to you.<br />


FESSIONALS (REPS) ) is an independent not<br />

for profit quality mark of exercise professionals<br />

and facilities. Using REPs Registered Exercise<br />

Professionals is the “warrant of fitness check” that<br />

exercise professionals and facilities meet New Zealand<br />

and internationally benchmarked standards<br />

to deliver safe exercise advice and instruction.<br />

Selling homes<br />

throughout<br />

Ha milton!<br />



0 7 855 1524<br />

lissettevalerie@gmail.com<br />

www.valerielissettedance.co.nz<br />

Jo Harris<br />

027 551 3552<br />

joh@lodge.co.nz<br />


My passion equals your results!<br />

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


Why you should<br />


Due to the lack of physical activity in modern day lifestyles,<br />

numerous health risks have emerged. This inactivity has<br />

caused deterioration of the body’s physical function, which<br />

has resulted in many more cases of premature death and<br />

poor quality of life due to the onset of hypokinetic disease.<br />


Statistics in New Zealand paint a pretty<br />

bleak picture when it comes to injury<br />

and illness. In 2017 a total of 231,100<br />

work-related injury claims were made.<br />

According to the Ministry of Health, 32%<br />

of adults are obese, 12% children (Under age<br />

15) are obese and obesity contributes to an<br />

alarming percentage of all illness, disability,<br />

and premature mortality. And 186,000 people<br />

are living with heart disease.<br />

The 2016/17 New Zealand Health Survey<br />

found that one in six New Zealand adults<br />

had been diagnosed with a common mental<br />

disorder at some time in their lives. This<br />

includes depression, bipolar disorders and<br />

anxiety disorders.<br />

Not all hope is lost though. The evidence<br />

is clear that physical activity can reduce the<br />

risk of injury and aids in rehabilitation of<br />

physical injuries, metabolic conditions and<br />

mental health problems. It also contributes<br />

to a stronger immune system and weight loss<br />

that promotes health and wellbeing.<br />

Here is an excerpt from the Mental<br />

Health Foundation of New Zealand:<br />

“Physical activity releases endorphins<br />

into your blood stream. These are the body’s<br />

natural painkillers and are responsible for<br />

the pleasant ‘feel good’ factor often felt after<br />

being active.<br />

Physical activity improves muscle and<br />

heart function, increases blood flow to the<br />

brain and increases the efficiency of brain<br />

chemicals. It can also promote better sleep.<br />

There is some evidence that being active<br />

can improve cognitive functioning in older<br />

people.<br />

Physical activity has psychological benefits<br />

too. It can: - improve self-esteem - give<br />

you a sense of control over your life - promote<br />

a sense of positive achievement - help<br />

with weight control - provide opportunities<br />

for socialising and making new friends.”<br />

Addressing this big issue in New Zealand<br />

requires a strong multi-disciplinary<br />

approach to ensure the health and wellbeing<br />

of the population.<br />

Part of this multi-disciplinary team is the<br />

medically recognised professional discipline<br />

of Accredited Exercise Physiology (AEP).<br />

An Accredited Exercise Physiologist can<br />

be thought of as a specialised exercise therapist<br />

that functions in professional alliance to<br />

health and medicine. It can also be defined as<br />

an individual who specialises in the delivery<br />

of exercise, lifestyle and behaviour modification<br />

programmes for the prevention,<br />

management and rehabilitation of chronic<br />

conditions, diseases and injuries.<br />

AEPs improve an individual’s physical<br />

status and quality of life through individualised<br />

assessment and exercise prescription in<br />

dual context of clinical pathology (acute and<br />

chronic) and performance enhancement.<br />

Wintec’s Centre for Sport Science and<br />

Human Performance have been training and<br />

equipping Postgraduate Diploma and Master<br />

of Science in Sport and Exercise Science students<br />

for the past three years and also boasts<br />

a Biokinetic Clinic that utilises AEPs and post<br />

graduate students to provide a specialised<br />

service to the community.<br />

The Biokinetic Clinic provides individualised<br />

exercise and lifestyle education for<br />

clients across a wide spectrum of health,<br />

from the apparently healthy to those with<br />

diagnosed conditions such as cardiovascular<br />

disease, cancer, diabetes, respiratory disease<br />

or chronic pain or injury.<br />

The AEP plays an important role in the<br />

multi-disciplinary team by providing specialised<br />

exercise testing, exercise programming<br />

and client education (within their professional<br />

scope of practice) in conjunction with<br />

other medical and allied health professionals.<br />

In the New Zealand context there is,<br />

under the Treaty of Waitangi, a commitment<br />

to Maori health, Pacific health and the<br />

multi-cultural NZ population.<br />

At the Wintec Biokinetic Centre it is taught<br />

that exercise is medicine. The holistic approach<br />

aims to improve the health and wellbeing<br />

of the people of this beautiful country.<br />

The centre offers a variety of packages<br />

and options including an eight-week, twice<br />

per week free programme to individuals<br />

who meet the terms and conditions. A new<br />

Corporate Wellness initiative to promote<br />

health and wellbeing in the marketplace has<br />

also been launched.<br />

Visit https://www.wintec.ac.nz/whph/biokinetic-centre<br />

for more information.<br />

About Michiel<br />

Michiel Badehorst is passionate about<br />

encouraging and educating young athletes.<br />

With a focus on youth obesity, safe training,<br />

functional physical development, long term<br />

athletic development and active lifestyle,<br />

Michiel is the Strength and Conditioning<br />

co-ordinator at St.Paul’s Collegiate School,<br />

Hamilton. Having grown up on a farm in<br />

South Africa, Michiel received his honours<br />

degree in Biokinetics (Musculosceletal<br />

Excercises Science and Rehabiliatation) from<br />

the University of the Free State in 2004. He<br />

has worked at a high school in youth athletic<br />

development and owned a CrossFit affiliate.<br />

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



Waikato Institute of Technology<br />

(Wintec) is home to New Zealand’s<br />

first new school of physiotherapy<br />

in 45 years, a coup for the central<br />

North Island.<br />

The addition to Wintec’s line-up makes<br />

it the base for just the third physiotherapy<br />

school in New Zealand, with the other two in<br />

Auckland and Otago.<br />

“This is great news and while I’m delighted<br />

for Wintec, the real significance of this is<br />

for the people of the central North Island,”<br />

says Wintec acting chief executive David<br />

Christiansen.<br />

“Wintec’s new physiotherapy school is<br />

significant and reflects our role in responding<br />

to the dynamic growth of this area by<br />

helping develop the future health workforce<br />

for our region”.<br />

“The approval of Wintec’s physiotherapy<br />

school is a reflection of the excellent work<br />

we are doing at Wintec, which is the largest<br />

health and social practice education provider<br />

in the Midland region.”<br />

Physiotherapy Board chair Janice Mueller<br />

said: “The accreditation process is rigorous.”<br />

“Our principle role is public safety, and<br />

that includes making sure that physiotherapy<br />

in New Zealand is taught to a high standard.<br />

It has been a robust process and Wintec has<br />

met our requirements.”<br />

Wintec is approved to deliver physiotherapy<br />

and accredited degree qualifications of<br />

Bachelor of Physiotherapy and Bachelor of<br />

Physiotherapy (Honours).<br />

The first physiotherapy students will<br />

begin their studies on February 11, 2019.<br />

Wintec director of Health and Social<br />

Practice, Dr Angela Beaton who led the<br />

development of the Wintec Physiotherapy<br />

School says: “We are looking forward to continuing<br />

to work in partnership with our community<br />

and practice partners to deliver an<br />

innovative, new physiotherapy programme.<br />

“With the addition of physiotherapy,<br />

this extends the range of health and social<br />

practice programmes Wintec delivers across<br />

the region, which includes nursing, midwifery,<br />

social practice, occupational therapy and<br />

sport and exercise science.<br />

“Enrolment applications have now been<br />

shortlisted and we are currently interviewing<br />

Dr Angela Beaton<br />

the first round of applicants,” says Dr Beaton.<br />

“We hope to have the first round of offers<br />

out before Christmas and look forward to<br />

welcoming our first group of students on 11<br />

February, 2019.”<br />

This isn’t just sport.<br />

This is about excellence,<br />

wellness, health and<br />

helping people reach<br />

their potential.<br />

There are many different levels, choices<br />

and career paths offered by the Centre for<br />

Sport Science and Human Performance, with<br />

postgraduate, degree, diploma, and certificate<br />

programmes available.<br />

Postgraduate scholarships available.<br />

Apply now for 2019!<br />

create your world<br />

www.wintec.ac.nz<br />

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




with cosmetic tattooing<br />

A Waikato woman who has overcome two types of cancer is giving back by helping<br />

other women who’ve battled breast cancer.<br />

As the founder of Lady Ink Cosmetic<br />

Tattooing, Debbie Casson helps<br />

women who have been through<br />

breast reconstruction surgery for breast cancer,<br />

by performing cosmetic nipple tattooing<br />

– something she says helps give women<br />

their self-esteem and confidence back after a<br />

tough journey.<br />

Around 2800 New Zealand women and<br />

20 men are diagnosed with breast cancer<br />

every year.<br />

One in nine women will get breast cancer<br />

in their lifetime and, as a cancer survivor<br />

herself, Debbie strives to help promote<br />

breast cancer awareness and offers a range of<br />

services for women who have been through<br />

breast cancer.<br />

“Making women feel whole again, and<br />

their reaction when they first look at themselves<br />

in the mirror, it really is the cherry on<br />

top,” says Debbie.<br />

Diagnosed with two forms of cancer in<br />

the space of a week in 2012, Debbie had a<br />

rare type of sinus cancer, and then just days<br />

later was diagnosed with breast cancer following<br />

a routine mammogram.<br />

As a survivor, she understands the emotions<br />

of what cosmetic nipple tattooing can<br />

mean to a woman after undergoing breast<br />

reconstruction, along with chemotherapy<br />

and radiation.<br />

After being diagnosed, Debbie, a former<br />

nail technician, joined Shocking Pink - a nationwide<br />

charity for woman diagnosed with<br />

cancer, aged 45 years and younger.<br />

The charity group has a huge impact<br />

on the women involved through an online<br />

support system and grants. As well, Shocking<br />

Pink hosts an annual retreat in both the<br />

North Island and South Island for women<br />

to attend, meet each other and form<br />

friendships.<br />

Debbie now helps run the charity as one<br />

of three trustees. However, being a part of<br />

Shocking Pink is what led her to train in<br />

“It gives me so much joy<br />

seeing the difference it<br />

makes in women’s lives<br />

and it makes me want to<br />

carry on doing what I’m<br />

doing,”<br />

cosmetic tattooing.<br />

Talking to women within the group,<br />

Debbie realised how financially out-of-reach<br />

it was to get areola tattooing done after breast<br />

cancer.<br />

The nipple repigmentation and 3D<br />

nipple cosmetic tattooing service that she<br />

offers helps post- mastectomy patients by<br />

creating the appearance of an areola after<br />

nipple reconstruction, or a 3D nipple can be<br />

created by shading with pigments giving the<br />

3D effect.<br />

“It gives me so much joy seeing the difference<br />

it makes in women’s lives and it makes<br />

me want to carry on doing what I’m doing,”<br />

Debbie said.<br />

As part of her training, she also learnt to<br />

do eyebrows, eyeliner and lips. Chemother-<br />

Gift vouches available<br />

treat your loved one to brows,<br />

eyeliner or lips this Xmas.<br />

Debbie Casson CPCP<br />

Certified Permanent Cosmetic Professional USA<br />

www.ladyink.co.nz<br />

027 438 3329<br />

30 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>

apy can often result in loss of eyebrows and<br />

hair.<br />

“There is sometimes a need for cosmetic<br />

eyebrow tattooing after treatment as they<br />

don’t always grow back. Women then think<br />

about lips and eye liners as their treat afterwards<br />

as well,” says Debbie.<br />

She also specialises in scar camouflage,<br />

to help with scarring after surgeries or other<br />

skin issues.<br />

For her clients, knowing that Debbie is<br />

a survivor herself and has been where they<br />

are, helps them feel more relaxed when they<br />

come in and tell their story to her.<br />

Around<br />

2800 women<br />

&<br />

20 men<br />

are diagnosed<br />

with breast cancer<br />

every year in<br />

New Zealand<br />

The newly established<br />

Hamilton Skin Cancer<br />

centre opened its doors on<br />

Monday 3<br />

<strong>December</strong> <strong>2018</strong>.<br />

Call us to book<br />

07 856 1646<br />

www.hamiltonskin.co.nz<br />

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




At 31 years of age I was living the<br />

dream! I was working in High Performance<br />

Sport and travelling with New<br />

Zealand’s elite athletes in Europe, working<br />

with the New Zealand Rowing team and<br />

striving towards my goal of being a Physiotherapist<br />

for the NZ Olympic and Commonwealth<br />

Games teams. I was living a privileged<br />

life, working hard, supporting our athletes<br />

on the world stage and exploring the world<br />

doing what I love as a Physiotherapist.<br />

My world came crashing down when I<br />

was diagnosed with Non-Hodgkin’s Lymphoma<br />

in 2013, which resulted in major surgery<br />

and a period of chemotherapy. Even with<br />

my background, the treatment regime was<br />

much more aggressive than I anticipated. It<br />

was mentally and physically draining, both<br />

directly on myself but it also indirectly on<br />

my family and friends.<br />

Following my surgery and treatment I<br />

recognised the need for physiotherapy to<br />

help me to regain my strength and stamina,<br />

to strengthen my muscles and to support<br />

me to live my life to my full potential – to<br />

maximise my recovery and capitalise on the<br />

opportunity of a healthy life. An opportunity<br />

that I nearly missed out on.<br />

Through my involvement with a PINC<br />

Cancer Rehabilitation Physiotherapist, not<br />

only did I get a comprehensive programme<br />

that helped me work towards my goals, I was<br />

also provided with a plan to engage in regular<br />

exercise and advice to manage fatigue as<br />

I went through six rounds of chemotherapy.<br />

Having a PINC Cancer Rehab Physiotherapist<br />

guide me and give me direction as to<br />

what exercise I should be doing and encouraging<br />

exercise as a strategy for supporting<br />

my goal - to go to the Glasgow Commonwealth<br />

Games as a Physiotherapist for the<br />

New Zealand Team.<br />

Following my recovery, I was determined<br />

to complete my training as a PINC<br />

and STEEL Physiotherapist, in order to<br />

support both men and women during their<br />

cancer journey. Through my own personal<br />

experience and my work in supporting individuals<br />

with cancer, I am humbled at the<br />

significant impact PINC & STEEL Cancer<br />

Rehabilitation and exercise can provide in<br />

supporting an individual to live a fulfilling<br />

and meaningful life.<br />

Our range of PINC and STEEL programmes<br />

aim to help people heal as well<br />

as possible, and function at optimal levels<br />

through every stage of their treatment and<br />

recovery, incorporating individualised<br />

physiotherapy rehabilitation and exercise<br />

prescription to specialised group exercise<br />

classes. Having professional guidance will ensure<br />

your exercise and rehabilitation is individually<br />

tailored to your ability or diagnosis<br />

to ensure the maximum possible benefit.<br />

Now five years into my journey I am privileged<br />

to operate two physiotherapy clinics<br />

in Te Awamutu and Otorohanga. With my<br />

experienced team of twelve amazing physiotherapists,<br />

we provide private practice physiotherapy<br />

services to the general community.<br />

We provide a variety of services including<br />

providing PINC and STEEL Cancer Rehab<br />

along with physiotherapists with interests in<br />

Women’s Health, Paediatric Physiotherapy,<br />

Neurological conditions, Vestibular conditions<br />

and Breathing disorders.<br />

For more information about<br />

the full range of PINC and STEEL<br />

Cancer Rehab Programmes<br />

visit: Pincandsteel.com or<br />

contact: Kara Thomas at<br />

Focused Physiotherapy, Te Awamutu.<br />

A C C P R O VIDE R<br />

• Spinal, Sport and Work Injuries<br />

• PINC and STEEL Cancer<br />

Rehabilitation<br />

• Women’s Health<br />

• Neurological Conditions<br />

• Paediatric Physiotherapy<br />

• Elderly<br />

• Acupuncture<br />

• Pre & Post Op<br />

• Exercise Programmes<br />

• Pilates<br />

• Manual and Manipulative Therapy<br />

• Vestibular Physiotherapy<br />

• Hydrotherapy<br />

• Falls Prevention<br />

• Breathing Disorders<br />

Open Monday-Friday<br />

Early morning and late evening appointments available.<br />

Phone the clinic for more information or to make an appointment.<br />

13/670 CAMBRIDGE ROAD, TE AWAMUTU • 07 871 4321 • info@focusedphysio.co.nz • www.focusedphysio.co.nz<br />

32 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


– new technology<br />

ATP Laser Therapy Centre<br />

has been providing<br />

effective drug-free pain<br />

relief and accelerated healing in<br />

Waikato for the past five years.<br />

Using Low Level Laser Therapy<br />

(LLLT or cold Laser, also known<br />

as Photobiomodulation or PBM),<br />

which is a growing trend internationally<br />

but little known in<br />

New Zealand.<br />

This regenerative treatment<br />

simply reduces inflammation and<br />

speeds up healing, quite significantly<br />

in all tissues, skin, muscles,<br />

tendons, ligaments, bones and<br />

nerves.<br />

It can even regenerate cartilage.<br />

ATP Laser Therapy Centre<br />

treat new and old injuries and can<br />

relieve the pain of arthritis for<br />

several months at a time.<br />

The NovoThor whole body<br />

treatment system has recently<br />

been added to the range of treatments,<br />

increasing the scope and<br />

efficacy of existing therapies.<br />

The NovoThor system not<br />

only reduces pain and improves<br />

healing, but has been proven to<br />

increase endurance, stamina and<br />

recovery for athletes.<br />

The NovoThor is a first for<br />

New Zealand and is available exclusively<br />

at the Sloper Ave Laser<br />

Therapy Centre in Frankton.<br />

Before the Rio Olympic<br />

Games, Nike purchased a NovoThor<br />

system which won an<br />

international elite sports award<br />

in 2016.<br />

The athletes who used this<br />

revolutionary treatment system<br />

improved their “personal bests”<br />

by up to five percent and reported<br />

fewer injuries.<br />

It is now mandatory for all<br />

Nike sponsored athletes overseas<br />

to implement the NovoThor into<br />

their training programs.<br />

Local Waikato athletes Stacey<br />

Waaka (Black Ferns and 7s)<br />

Honey Hireme (triple international<br />

athlete - Black Ferns, 7s,<br />

KiwiFerns and now performing<br />

for The Dragons across the ditch),<br />

and Daryl Mitchell (Northern<br />

Knights) all report similar positive<br />

benefits using the NovoThor.<br />

Stacey, who has been prone to injury<br />

in the past, has not sustained<br />

an injury since she began using<br />

the NovoThor before the recent<br />

Commonwealth Games.<br />

The British army has installed<br />

the NovoThor systems into military<br />

bases as it has been proven to<br />

be the fastest healing for soldiers<br />

returning from battle.<br />

Besides accelerating healing<br />

in general, a particular advantage<br />

of reducing inflammation in the<br />

brain after traumatic brain injury<br />

(which includes concussion)<br />

is the protective effect reducing<br />

the incidence or minimising<br />

the effects of Alzheimer’s and<br />

Dementia.<br />

Scientists have now found the<br />

link between inflammation in the<br />

body and diseases such as heart<br />

disease, cancer, Alzheimer’s and<br />

Dementia.<br />

The NovoThor is not only invaluable<br />

for resolving generalised<br />

aches and pains and improving<br />

results for athletes, it also has a<br />

significant effect in the protection<br />

from disease.<br />

This is achieved by simply re-<br />

ducing inflammation in the body<br />

and allowing oxygen back into<br />

the cells to begin the regeneration<br />

of ATP (cellular energy).<br />

This has the effect of achieving<br />

the balance or homeo stasis<br />

the body is naturally, constantly<br />

striving for. The process occurs<br />

at a cellular level and serves to re<br />

energise the body.<br />

The team at ATP Laser Therapy<br />

Centre say they see the results<br />

that lead some international<br />

scientists to believe Photomedicine<br />

(Photobiomodulation PBM)<br />

or Low Level Laser Treatment<br />

(LLLT or Cold Laser) is set to<br />

become a whole new field of<br />

medicine and healing.<br />

Visit us at www.atptherapy.<br />

co.nz or call 027 477 3632 for<br />

further information and a free<br />

consultation if you have seen this<br />

editorial.<br />

Low level<br />

laser treatment<br />

for pain relief and<br />

accelerated healing:<br />

• Tendon issues<br />

• Sprains/strains<br />

• Back & neck pain<br />

• Osteoarthritis<br />

• Tissue/wound healing<br />

• Chronic pain syndrome<br />

• Nerve pain<br />

• Post operative pain<br />

• Dental pain<br />

• Shingles<br />

“Home of the NovoThor whole body treatment system”<br />

027 477 3632 • www.atptherapy.co.nz<br />

Health on Mahoe, 160 Mahoe Street, Te Awamutu<br />

9C Sloper Avenue, Frankton, Hamilton<br />

200795AA<br />

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


Are you a<br />


I used to think I could control everything around me, and that<br />

everything was within my control. Not only did these thoughts<br />

serve me up plenty of stress and worry, but also continuous<br />

feelings of failure and frustration.<br />


How much are you trying to control in<br />

your life? Is it your partner? Your children?<br />

Your colleagues? What people<br />

think of you? The way other react to you?<br />

The outcome of each and every situation you<br />

find yourself in? All aspects of your work?<br />

The way the dishwasher is stacked and how<br />

the clothes are folded? Our control is actually<br />

our fear of how things might go if we are not<br />

in control.<br />

Whatever gave us the idea that we had<br />

to control the entire world around us? All<br />

it really sets us up to experience is a lot of<br />

let downs and disappointments. The desire<br />

to always be in control can honestly ruin<br />

people’s lives, and the lives of those around<br />

them. Nobody wants to be controlled. You<br />

know we cannot really control anything<br />

apart from our own inner being, the way we<br />

show up in the world and respond to what is<br />

happening around us.<br />

Ask yourself; ‘Do you want to be in control<br />

or do you want to be happy?’<br />

So I have some tough words to help you<br />

relinquish control and start feeling more<br />

freedom and peace in your life.<br />

Firstly, get honest about it. Recognise<br />

who you are and don’t be ashamed. It is so<br />

common. You don't need to walk far to find<br />

another fellow control freak. Be brave, not<br />

fearful.<br />

Start to observe your mind needing to<br />

oversee everything and pull back to replace<br />

this fear with courage. See it for what it is<br />

and take responsibility for how you usually<br />

would show up. For years we may have have<br />

believed that we needed to manipulate, manufacture<br />

or keep our hand over many (if not<br />

all) situations. And if we didn’t, the worst case<br />

scenario would play out in front of us. This<br />

habit will take time to change, so go gentle.<br />

Simply see the truth and learn to allow things<br />

to unfold naturally without your two hands<br />

or your words in there so much.<br />

Meditate to get better at being still and<br />

encourage the act of doing nothing and<br />

allowing. Engage your mind to instead<br />

co-operate with the beat of your powerful<br />

heart. Breathe and believe. <strong>Journal</strong> your<br />

thoughts and emotions as you start to see<br />

what has always been and who you are now<br />

evolving into. Talk to someone and ask for<br />

support when you feel the need to takeover<br />

take a hold of you.<br />

Secondly, trust others. Delegate. Doing<br />

it all yourself is a recipe for disaster. What<br />

message are you sending others by trying to<br />

control everything? That they are not able<br />

to do it themselves? That they are not good<br />

enough? That they cannot be trusted? Or<br />

just will not do it as well as you? Allow others<br />

to find their own way. Be watchful and look<br />

around for others chomping at the bit to give<br />

it a go. Ask, who else would love to do this,<br />

or even better, who else could benefit from<br />

trying this out? Who else needs to be given<br />

34 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>

the chance to build their skills in this area,<br />

whether a colleague at work with a new project<br />

or your child learning to fold their own<br />

washing. Create a safe space to allow others<br />

to have the courage to step up. No more robbing<br />

this from those around you. No more<br />

doing it all and feeling bitter and resentful<br />

afterward that nobody helped you. Believe<br />

in others. Allow for mistakes and lessons and<br />

ultimately growth.<br />

Lastly, be grateful. ‘Expect nothing, appreciate<br />

everything.’ I love this mantra. I share<br />

it with everyone. It rocked my world once I<br />

really got this. We expect a lot of ourselves<br />

and others, and easily forget that we are all<br />

human, with our own flaws and baggage.<br />

So be kind, look for what is going right<br />

and well with yourself and others. Look hard<br />

to see the goodness in people and the world.<br />

And express gratitude for it. Not everything<br />

will come out on top, but if you allow your<br />

expectations to be healthy and less ‘high<br />

and mighty’ (within reason) you will be less<br />

disappointed in yourself and others.<br />

If someone lets me down, I remember<br />

this mantra and keep moving on rather than<br />

becoming stuck in the situation with that<br />

person. I feel more peace and relaxed in<br />

life than ever before. So remember nobody<br />

owns your joy but you. Your joy is what you<br />

can have complete control over. Your joy is<br />

what you should work hard to achieve. And<br />

eventually your fear will be overtaken by<br />

your freedom.<br />

“<strong>Journal</strong> your thoughts<br />

and emotions as you<br />

start to see what has<br />

always been and who you<br />

are now evolving into”.<br />

REBECCA JEFFERIES is a Waikato-based certified life coach/ transformation<br />

worker, and a loving mama to three gorgeous children. Rebecca decided to become a<br />

life coach to fulfill her lifelong passion of helping others gain a connection with their<br />

authentic self, to love and nurture who they truly are, live out their deepest dreams<br />

whilst living a balanced, healthy and happy lifestyle. breathingspacecoaching.co.nz<br />



10 tips for respecting<br />

our skin – and the<br />

environment:<br />

1. Choose a mineral sunscreen with zinc<br />

oxide – of all sunscreen ingredients zinc<br />

offers the best UVA and UVB broad spectrum<br />

coverage in a single ingredient.<br />

2. Choose “reef-safe” sunscreens that do<br />

not contain oxybenzone and octicinate,<br />

chemicals known to impact coral reefs<br />

and marine life. Hawaii and Pacific<br />

Island, Palau, as well as Mexico’s marine<br />

reserves have banned sunscreens containing<br />

these ingredients.<br />

3. Choose a lotion/balm over a spray as they<br />

can present inhalation risks.<br />

4. Choose a sunscreen that does not contain<br />

water - it will protect better during water<br />

activities and not slide off skin, spread on<br />

too thinly, or run into eyes.<br />

5. Make sure your sunscreen contains antioxidants<br />

to support a healthy skin and<br />

minimise sun damage.<br />

6. Allow a small amount of sun to kiss your<br />

skin in early morning and late afternoon,<br />

then cover up.<br />

7. Wear a sunscreen in high sun hours, and<br />

re-apply every 2 hours – don’t forget to<br />

apply to the tricky spots that might not<br />

be covered, like back of the neck, ears<br />

and tops of feet.<br />

8. Lips need protection too - they burn<br />

more easily than the rest of your skin.<br />

9. Drink water- your skin protects itself<br />

better when it is hydrated.<br />

10. Find shade. Sometimes, the best way to<br />

stay cool and protected is to get out of<br />

the heat of the day.<br />


Enter to win one of two Goodybe<br />

OUCH sun protection prize packs.<br />

New Goodbye OUCH Sun Balm, a<br />

NATRUE certified natural sunscreen for<br />

lips and skin, provides the ultimate in<br />

protection, without the chemicals of<br />

regular sunscreens.<br />

Goodbye OUCH Sun Balm’s Lip Balm<br />

is the first New Zealand made NATRUE<br />

certified SPF lip balm. All formats offer<br />

50SPF with two hours water resistance or<br />

SPF40 with four hours water resistance.<br />

Certified organic cocoa butter, beeswax,<br />

coconut, jojoba, olive, tamanu and<br />

peppermint oils are combined with zinc<br />

oxide minerals to create a high quality,<br />

smooth blend, rich in vitamins A, C and E<br />

which protects and soothes skin.<br />

Goodbye OUCH Sun Balm does not<br />

contain water, meaning it will not slide<br />

off skin, spread on too thinly, or creep<br />

into eyes. Each prize pack contains a<br />

15g tin for lips, a 35g tube for the face<br />

and a 80g tube for the body, for all over<br />

summer protection. (goodbye.co.nz)<br />

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

with OUCH in the subject line, to<br />

win@inspomag.co.nz or enter online<br />

at inspomag.co.nz.<br />

Entries close January 11 2019.<br />

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


SUMMER<br />

BODY<br />

TIPS<br />


Just as quickly as Christmas<br />

seems to roll around, so<br />

too does summer. And with<br />

it often comes a sense of<br />

urgency to catch up on the<br />

many things we planned to<br />

do during the year. Often<br />

food, our body and fitness<br />

top this list.<br />

Summer is definitely the time we like<br />

to be more comfortable in our bodies.<br />

Losing weight is top of the list for<br />

many.<br />

As the health of our body is not only<br />

governed by the food we eat, but also our<br />

thoughts and emotions; in order to become<br />

truly healthy we need to take into account all<br />

elements and how they are interconnected to<br />

each other.<br />

If you have weight issues, 95 percent of<br />

the time this means that you have imbalances<br />

somewhere in your body systems. These<br />

have been brought on by inflammation and<br />

stress, not only arising from a poor diet<br />

but also your poor thought systems and<br />

emotions. This means fad diets no longer cut<br />

the mustard, there is now a need to learn to<br />

understand how to rebalance your body.<br />

Some areas to start considering when<br />

embarking on a weight loss journey this<br />

summer:<br />



Stress reduces the effective functioning of the<br />

digestive system, liver, sex hormones (which<br />

for women especially dictates how they utilise<br />

energy and maintain a healthy weight), nervous<br />

and immune systems.<br />

Before you get to a point where you need<br />

to do more work on healing yourself (when<br />

body systems become out of alignment),<br />

discover what helps you to come into greater<br />

peace and joy. States of being that are opposite<br />

to stress are going to bring your body<br />

into a state of greater health and physical<br />

appearance.<br />

Is it making time for family and friends?<br />

Making time for creativity? Making time for<br />

nature or singing/ dancing? Choose something<br />

that you don’t associate to a diet or<br />

physically thrashing yourself. When it does<br />

come to physical activity, choose an exercise<br />

that helps you feel good about yourself and<br />

leaves your endorphins flowing afterwards.<br />

If this means a walk in nature opposed to<br />

weights in a gym, then go with that.<br />



Our minds are very good at sabotaging our<br />

chances of greater health and wellbeing. We<br />

can easily become the victim of our fat, our<br />

weight and illnesses. This victim-like thinking<br />

doesn’t empower you to create change<br />

in how you think about yourself or in your<br />

habits. When it comes to fat, it's not having<br />

fat that is the problem, it is how fat you feel<br />

that is the issue.<br />

For most people, the fad diet route often<br />

creates disharmony in the mind. Meaning no<br />

weight is lost due to mental and emotional<br />

stresses such as dis-empowerment, frustration<br />

and feelings of failure . In turn, this cre-<br />

36 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>

ates a lack of self- worth and lack of self-love.<br />

Your mind and body are interconnected.<br />

Your body hears everything you think about<br />

it and responds accordingly.<br />

If you speak lovingly to your body, as you<br />

would to a family member, friend or pet, and<br />

you did this every day for a month (more so<br />

than the criticisms you aim at it), you would<br />

see such a difference in yourself.<br />

You would be kinder towards yourself, be<br />

less judgemental and have greater self-worth.<br />

You can love yourself and it would shine<br />

outwardly in your appearance.<br />



Values are what are important in our own<br />

lives. Your values drive your decisions and<br />

actions. What you value, you will make time<br />

for. So how much do you value your health?<br />

How much do you value you? How much<br />

do you value your happiness? How you value<br />

yourself will also affect how you nourish<br />

yourself. Saying you don’t have time to have<br />

healthy food isn’t true. You take care of your<br />

personal hygiene every day; you make time<br />

for that because you value feeling clean.<br />

If you valued your greater wellbeing<br />

in the same way, you would make healthy<br />

eating and de-stressing part of your daily<br />

life too. Also, if you are a person who always<br />

puts others before yourself, then recognise<br />

that. If you aren’t valuing yourself and<br />

your health, then how can you truly give to<br />

another?<br />


Do you go from meal to meal stressing about<br />

what you should or shouldn’t be eating and<br />

what time you should be eating? Bring it back<br />

to the basics. Start by eating natural, colourful<br />

food.<br />

The body has a fantastic hormonal feedback<br />

system in the gut which lets you know<br />

when you need food (ghrelin) and when you<br />

no longer need it (leptin). Did you know that<br />

there are seven negative feedback signals to<br />

the brain from various organs in the body<br />

telling it you no longer need food and only<br />

one positive feedback signal from the stomach<br />

to the brain telling it you do need food!?<br />

This alone demonstrates how far we have<br />

strayed from communicating with the body.<br />

Furthermore breakfast, lunch and dinner only<br />

came about in the industrial revolution, so<br />

men working the laborious jobs could be fed.<br />

This is not something a lot of office bound<br />

people need to adhere to any longer.<br />

Try being more mindful of how you are<br />

feeling. Are you physically hungry or are<br />

you eating to a schedule? And when you are<br />

eating a meal, are you feeling overly full or<br />

satisfied? Feeling satisfied means the seven<br />

negative feedback signals are telling the brain<br />

it is time to stop eating.<br />




BALANCE.<br />

Without proper digestion of your food you<br />

won’t be able to breakdown and absorb the<br />

nutrients the body needs to keep functioning<br />

in a balanced way.<br />

Without the liver working optimally you<br />

can get toxic build up, imbalanced hormones,<br />

high cholesterol and signs of prediabetes,<br />

to name a few.<br />

Digestion tips: chew your food properly,<br />

cut back on foods that irritate your gut and<br />

cause bloating/ lack of energy.<br />

Liver tips: Daily - drink at least two litres of<br />

water and try and include lemon, spinach,<br />

kale, ginger, turmeric, beetroot, carrots,<br />

celery and broccoli.<br />

DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy<br />

and knowledgeable relationship with food. Her business Fuel Nutrition allows her to<br />

share her passion for nutrition and healthy living. Danielle is a freelance nutritionist<br />

and works with a number of Hamilton gyms. To make a booking, please contact<br />

Danielle at www. fuelnutrition.co.nz<br />

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


QUICK<br />

BITES<br />


The ultimate plant powered snack, Frooze<br />

Balls deserve their place in every backpack,<br />

lunchbox and snack bag. Made solely from<br />

fruit and nuts, Frooze Balls are raw, preservative<br />

free, dairy-free, GMO-free and contain<br />

no refined sugar. The ideal energy boost<br />

for any occasion, thanks to the delicious<br />

new flavours which include a burst of nut<br />

butter, they’re also ideal as a yummy morsel<br />

with your daily cuppa. The new Nut Butter<br />

Frooze Balls come in Berry Brownie, Choc<br />

Truffle and Salted Caramel. Clean eating has<br />

never been so much fun! froozeballs.com<br />



With a growing focus on protein shakes and<br />

powders, now your coffee can give you a<br />

protein hit. Pecs Coffee is the result of two<br />

years’ research and is New Zealand’s only<br />

protein-enriched coffee. It’s just like normal<br />

coffee grains, with no added taste, but with<br />

a definite protein punch.No more having to<br />

gulp down thick shakes or sneak more food<br />

onto your plate, when trying to maintain or<br />

increase your protein uptake, especially if<br />

you’re a keen gym goer. Each serve is 35%<br />

protein. Pecscoffee.com<br />



The perfect refresher to warm sunny days,<br />

Buderim Ginger Beer (grown, harvested and<br />

made in Australia) is this season’s must have.<br />

The zingy thirst-quencher is gluten-free<br />

and free from any preservatives or artificial<br />

flavours. Add this punchy recipe to your<br />

summer party table for the most refreshing<br />

non-alcoholic delight.<br />

Lychee Ginger Rose High Ball<br />

Ingredients:<br />

4 muddled lychees<br />

45ml Gin<br />

15ml Lychee Liqueur<br />

7.5ml Rose syrup<br />

15ml Lime juice<br />

Topped with Buderim Ginger Beer<br />

Method:<br />

Combine all ingredients and stir. Serve in a<br />

high ball glass over crushed ice. Garnish<br />

with a Mint Sprig and an Orange wedge.<br />

With an increased focus on the importance<br />

of grains such as millet, buckwheat, red rice<br />

and riceberry, the new range of microwave<br />

cup SunRice SuperGrains tick plenty of boxes.<br />

They’re fast and convenient, and the premium<br />

blend of rice and ancient grains pack<br />

a flavour-filled punch to a wholesome lunch<br />

or dinner (perfect for time-poor diners).<br />

Add to stir-frys and poké bowls, or anytime<br />

you wish to include whole grains, protein<br />

and fibre into your diet. Free from artificial<br />

flavours, colours and preservatives.<br />

Try this super tasty meal idea:<br />

Superfood lunch: Super- Duo Rice cup +<br />

kale + sliced strawberries + sliced red onion +<br />

balsamic dressing + goats cheese.<br />


Enter to win one of six SunRice<br />

SuperGrains prize packs. To enter,<br />

email your name and address, with<br />

SUNRICE in the subject line to<br />

win@inspomag.co.nz or enter<br />

online at inspomag.co.nz.<br />

Entries close January 11, 2019<br />

38 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


some Bennetto<br />

chocolate on page 22<br />


If you appreciate quality chocolate, your<br />

tastebuds will thank you for introducing<br />

them to Bennetto. It’s utterly addictive, and<br />

better still it’s made in New Zealand, and is<br />

organic, fair trade and vegan. The flavours<br />

are sublime and when coupled with<br />

the quirky packaging (a collection of Peruvian<br />

birds painted by Kiwi artist Henrietta<br />

Harris), you’ve got the ultimate foodie treat<br />

perfect for gifting to friends and family (and<br />

yourself of course). Flavours include toasted<br />

hazelnut, orange with chilli, intense dark,<br />

and mint and cocoa nibs. Or try the mini<br />

bars in raspberry, coconut or coffee bean.<br />

Bennetto.co.nz<br />


Add instant impact to summer platters and<br />

recipes, with Castello Marquis. This decadent<br />

creamy cheese pairs beautifully with grapes,<br />

and a glass of red wine or beer. Add to your<br />

summer cheeseboard for visual impact and<br />

taste. The milky buttery flavours have notes<br />

of tropical fruit and green peppers, derived<br />

from the natural red smear on the rind and<br />

the albino blue mould inside. As Castello<br />

Marquis matures, the<br />

taste and flavour of<br />

the red smear become<br />

slightly sharper, while<br />

the cheese itself gains<br />

more character.<br />


Treat yourself to adult ice cream made the<br />

old-fashioned way. Kiwi ice cream maker<br />

IndulgeNZ is bringing the luxury back to<br />

ice cream, with its range of ultra-premium<br />

products. Churned from organic A2 Milk, the<br />

line-up of ice creams, sorbets and desserts<br />

are hand-crafted in Waihi from all-natural<br />

quality ingredients, using traditional artisanal<br />

techniques. The flavour punch is enhanced<br />

with authentic, single source ingredients<br />

like organic sugar, 100 percent pure Heilala<br />

bourbon vanilla beans, honey-infused Turkish<br />

figs, dark Belgian chocolate and raisins<br />

soaked in rich dark Cuban rum. Indulge your<br />

palate this summer. Indulgenz.com<br />


Keep a packet of these tasty treats close at<br />

hand this summer, for a healthy snacking<br />

option. Made with care from natural ingredients,<br />

The Green Seed Coconut Chips are<br />

gluten free and dairy free - but pack a punch<br />

when it comes to flavour. They’re a perfect<br />

replacement for less healthy options and<br />

ideal for lunch boxes, picnics and a late-night<br />

snack. Also sprinkle on soup and over salads<br />

for some crunch.<br />


Add a touch of elegance to your summer<br />

drinks menu this summer, with the sumptuous<br />

range of Seedlip non alcoholic spirits.<br />

Taking the world by storm, the range is<br />

carefully crafted by distilling herbs, spices<br />

and other nature delights. Seedlip brings<br />

all the glamour of sophisticated cocktails<br />

without the alcohol - or you can simply serve<br />

with tonic for a fresh summer beverage. It<br />

also boasts zero calories, is sugar-free, sweetener-free<br />

and artificial flavour-free. Visit<br />

seedlipdrinks.com for cocktail recipes galore<br />

- plenty of creative fun for summer parties.<br />


Available in merlot, chardonnay, riesling<br />

and rose, these Vinoos Real Wine Gums are<br />

the ultimate gift for wine lovers. Available<br />

as minis or in a delectable gift pack, they<br />

make a fun addition to any adult dining<br />

table and a perfect stocking filler at this<br />

time of year. The luxury treat gives you<br />

the flavours of wine with the fun of a wine<br />

gum. You don’t have to be a wine specialist<br />

to fall in love with the variety of aromas of<br />

this adorable Dutch design.<br />

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



When the ingredient list reads more like your<br />

kitchen fridge than a chemist, you know you’re<br />

onto a good thing. Featuring goodies such as<br />

Oat Milk Foundation, Cranberry Lip and Eye<br />

Butter, Rice Powder Bronzer, Almond Mascara,<br />

etc, the Ere Perez range is created around<br />

natural ingredients - pure goodness for your<br />

skin and soul. ereperez.com<br />

BEAUTY<br />

SPOT<br />

Summer is all about natural<br />

beauty and glowing skin.<br />

We’ve chosen a few of our<br />

favourites to ensure you<br />

embrace your summer<br />

beauty head on.<br />


The best way to nourish your skin is to treat<br />

it with kindness; specifically natural skincare<br />

from Nelson business BeKind Body Co. Using<br />

specialty grade coffee beans and organic cane<br />

sugar as exfoliants, your glowing skin is all the<br />

thanks you’ll need. bekindbody.co.nz<br />


Make every day a good hair day<br />

with Only Good Shampoo and<br />

Conditioner. It’s 100% natural,<br />

palm free, cruelty free and made<br />

in New Zealand. onlygood.co.nz<br />

GET NUDE<br />

If you’re not a fan of going naked in public, Nude by Nature may well<br />

change your mind. This Good for You collection has everything you<br />

need for your most natural and effortless summer look (Airbrush Mineral<br />

Primer, Natural Mineral Cover powder foundation, Liquid Mineral Cover,<br />

Mineral Finishing Veil, Mineral Bronzer and Glow Touch of Highlight<br />

Stick. nudebynature.co.nz<br />

40 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


Forget about tropical holidays and treat<br />

yourself to SALT by Hendrix based around<br />

plant based ingredients. Indulge in the Glow<br />

range or magical Rose Illuminating Elixir<br />

Creme for a radiant bronzed look without<br />

the sun damage. Saltbyhendrix.com<br />


Give your skin a summer fresh<br />

boost with these delicious<br />

watermelon creations from<br />

The Skin Kitchen. Made in<br />

New Zealand from carefully<br />

formulated certified organic<br />

and natural ingredients, TSK<br />

watermelon facial mask and facial<br />

toner are summer must-haves.<br />

theskinkitchen.co.nz.<br />


Protect, rejuvenate and transform your skin with<br />

the new SkinBetter Science collection. Packed<br />

with active ingredients, it’s also non-comedogenic,<br />

paraben free, cruelty free, fragrance free, dye free,<br />

gluten free and soap and sulfate free. Our fave<br />

is the Alto Defense Serum FACE (delivering 19<br />

antioxidant ingredients). skinbetter.com<br />



Treat the man in your life to some<br />

luxe skincare this Christmas, with<br />

this Natural Refining Revitalising<br />

Facial Exfoliator from New Zealand<br />

brand Savar. It’s non abrasive<br />

(bamboo exfoliating beads) and will<br />

leave his skin refreshed and vibrant.<br />

savaronline.com<br />

Keep your summer look fresh and natural, with<br />

luscious lips thanks to Weleda’s tinted lip balms.<br />

Made from plant based ingredients, you can<br />

combine a subtle shimmer of lip colour along<br />

with lip protection. Now that’s something to<br />

smile about. weleda.co.nz<br />

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



Inika Beauty<br />

Pure skin goodness<br />

When it comes to choosing what to put on your skin, natural<br />

goodness is the way to go. We’re huge fans of natural products<br />

and Inika is 100% organic, certified cruelty free and vegan.<br />

The impressive range has you covered - from foundation and<br />

mineral powders to eye makeup and luscious lips. A pioneer<br />

in Certified Organic ingredients and healthy beauty, all Inika<br />

ingredients are ethically sourced, natural and derived from<br />

botanicals or minerals.<br />

Whether you prefer a natural sunkissed glow or modern<br />

glamour look, treat your skin with love and care with the<br />

Inika natural skincare and cosmetic range. inikaorganic.com<br />

The eyes have it<br />

Everything you need to define and<br />

accentuate your eyes is in this epic<br />

Inika eyeshadow palette, from earthy<br />

hues and gentle pinks to sultry plums<br />

and natural browns. Effortlessly create<br />

makeup looks by following the guide<br />

which is included in the box, with easy<br />

to follow steps for two day to night<br />

eyeshadow looks like a pro.<br />

Sunkissed glow<br />

A healthy sunkissed look has never<br />

been easier thanks to Inika. Brydie<br />

used the fab Baked Mineral Contour<br />

Duo, Brow Definer Palette, Baked<br />

Mineral Bronzer, and Day to Night<br />

eyeshadow palette.<br />

Designer Brands Beauty<br />

Makeup heaven<br />

Have fun with your makeup and be on trend with the latest<br />

offerings from DB (Designer Brands). With a super low price<br />

point, you can afford to experiment. Plus the range is seriously<br />

good quality, cruelty free and vegan.<br />

Sunset eyes<br />

Seductive eyes can be mesmerising.<br />

Create your own version using the<br />

DB palette, including the glorious DB<br />

liquid gold jelly highlighter, Glow get<br />

em bronzer, Lip Boosting Plumping<br />

Treatment (Berry Snap) and Brow<br />

Power Gel. Finish off with a sweep<br />

of False & Flared mascara.<br />

Fire Starter<br />

Make your lips the focal point with<br />

this deep red DB Lip Stix Lip Crayon<br />

(in Fire Starter of course).<br />

Perfect pout<br />

Pack a punch on Christmas day<br />

with DB Lip Stix Lip Crayon in<br />

Regal Rose<br />

Blush tone day look<br />

If you’re looking to create a natural<br />

day look, start with the Inika Pure<br />

Primer, Liquid Foundation and<br />

Loose Mineral Mattifying Powder.<br />

42 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


Brydie Donaldson<br />

Brydie Donaldson loves nothing better<br />

than being surrounded by a palette of<br />

colour and helping women (and men)<br />

of all ages enhance their natural beauty.<br />

The 32-year-old makeup artist thrives on<br />

the delight of creating fresh individual looks<br />

for every client and those who follow her on<br />

social media will know her love of ‘makeup<br />

play’ and encouraging women to have a go.<br />

This month Brydie joins the <strong>INSPO</strong> team<br />

as our in-house beauty tester, giving her<br />

unbiased opinion of products and creating<br />

beauty looks with them.<br />

But first a little more about the queen of<br />

glow (so named for the fresh, dewy makeup<br />

looks she creates):<br />

Q. How and why you got interested<br />

in makeup?<br />

A. I studied beauty therapy, realised that<br />

I am not a fan of feet or waxing bikini<br />

lines, so pursued makeup. When the<br />

opportunity to be a counter manager for<br />

Revlon was presented to me, I jumped at<br />

the chance and have never looked back.<br />

Fifteen years later I’m still as passionate<br />

as ever and never stop learning and growing<br />

in this industry.<br />

Q. When and why you decided to make it a<br />

career option?<br />

A. I knew from around the age of 17 that<br />

it was deep in my soul to be a makeup<br />

artist, but I also really wanted to be a<br />

mother, never thinking I could do both<br />

until I became a wife and then at 28<br />

a mother. With a new baby, I stopped<br />

working in retail makeup work and started<br />

freelancing. The freelance jobs kept<br />

coming so I built my own business and<br />

I am so grateful that I can do all of the<br />

things I love.<br />

Q. What was the biggest challenge when<br />

starting out?<br />

A. In the early days as a teenager, it was<br />

learning to not take it personally and have<br />

hurt feelings if a client asked me to change<br />

the makeup. I had to learn fast that it isn’t<br />

about what I want them to look like; the<br />

client needs to love they way they look<br />

and feel completely comfortable and<br />

beautiful, or it’s a waste of everyone’s time.<br />

friends through this job and had some<br />

extremely deep and meaningful conversations<br />

that I cherish.<br />

Q. What’s the greatest challenge?<br />

A. Sometimes it is the long hours. On a<br />

wedding day a makeup artist or hairstylist<br />

(I do both) can be on their feet for eight<br />

or nine hours straight, with no breaks. We<br />

get home to our families but also have to<br />

unpack, clean and sanitise everything and<br />

reply to all inquiries. There are so many<br />

hours that go into this work that no-one<br />

sees. That is how you know we are so passionate<br />

about our business.<br />

Q. Your current fave three makeup goodies?<br />

A. The Inika Primer is so divine and smells<br />

incredible (plus it’s organic and vegan). The<br />

Hourglass Ambiant lighting trio - cannot<br />

do a makeup look without that incredible<br />

powder giving the skin a ‘lit from within’<br />

look. And MAC Mineralize Blush in Warm<br />

Soul. It really is the perfect blush.<br />

Q. Your top skin tips?<br />

A. Hydration from within with water. Always<br />

cleanse off your makeup each night. Never<br />

skip moisturiser and eye cream (morning<br />

and night).<br />

Q. What important lessons you’d love to<br />

share with people regarding makeup?<br />

A. Don’t limit yourself. Try things that spark<br />

your interest (even makeup artists fail<br />

sometimes and struggle when learning<br />

something new). Replace your mascara<br />

after a maximum of three to four<br />

months to avoid eye issues. Get your<br />

foundation matched in winter and summer<br />

every year as your skin changes tone<br />

and colour frequently.<br />

Q. Your fave makeup trend?<br />

A. I am obsessed with dewy glowing skin,<br />

long lashes, fluffy brows and minimal on<br />

the eyes and lips.<br />

Q. Your own personal makeup style?<br />

A. Dewy skin, full coverage foundation, neutral<br />

lips, clean fresh brows, pinky neutral<br />

blush and lots of lashes. Easy to maintain<br />

and fast is best.<br />

YouTube -<br />

Brydie Donaldson Makeup Artist<br />

Facebook -<br />

Brydie Donaldson Makeup Artist<br />

Instagram -<br />

@brydiedonaldsonmakeupartist<br />

#Brydiedonaldsonmakeupartist<br />

Q. What other interests do you have?<br />

A. Snowboarding has a big chunk of my<br />

heart and family time.<br />

Q. What do you enjoy most about being a<br />

makeup artist?<br />

A. The connections I make with the people<br />

who hire me. I have made some incredible<br />

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


What a HOO HAA<br />

There’s no denying that<br />

discussing anything<br />

relating to menstrual cycles<br />

makes men (and women)<br />

a little uncomfortable.<br />

Yet it’s a relatively common<br />

topic of conversation among<br />

friends, often comparing<br />

symptoms and sharing<br />

information on products.<br />

Exercise physiologist Kristina Driller has<br />

spent a decade working with clients<br />

around issues of bladder leakage and<br />

incontinence. Last year she released her book<br />

A Happy Hoo Haa and this year she is keen to<br />

educate women around menstrual cups.<br />

Why the Hoo Haa Cup?<br />

It is reusable, planet friendly, thrifty and<br />

colourful. Exercise physiologist Kristina Driller<br />

tells us more …<br />

Have you ever considered using a menstrual<br />

cup? Have you heard about these little<br />

cups but been freaked out at the thought of<br />

using ‘that cup’ in place of a tampon or pad?<br />

I’d like to let you know that it’s not as scary as<br />

you might think.<br />

Thousands of women around the globe<br />

are embracing menstrual cups and becoming<br />

converts of these wee little inventions.<br />

Menstrual cups are designed to replace<br />

tampons and pads and collect menstrual fluid.<br />

They are then emptied when they are full,<br />

cleaned and re-inserted. No need for conventional<br />

women’s hygiene products ever again.<br />

Cups are usually sought out by women<br />

to save money, reduce exposure to toxins,<br />

reduce their impact on the environment or<br />

simply eliminate the need to rush to the pharmacy<br />

every month to stock up on sanitary<br />

products. Instead you just need your cup. If<br />

any of these options sound good to you then<br />

the Hoo Haa Cup might be the answer you’ve<br />

been looking for.<br />

Probably the scariest part about using<br />

menstrual cups at first is the prospect of them<br />

leaking. I’m pleased to say menstrual cups are<br />

leak free. It can take a few months for most<br />

women to get the hang of using a cup, but<br />

once you know your flow rate you will know<br />

how often to empty your cup and all fear of<br />

leaks will be gone. You will begin to figure out<br />

your flow rate relatively fast. You will get to<br />

know this by the size of your cup and whether<br />

your period is heavier or lighter depending<br />

on which day of your period it is.<br />

There is of course a possibility for the cup<br />

to leak, but only if it becomes too full then<br />

the seal which is formed when you put it in<br />

will break. This is why it’s important to get to<br />

know your flow and how frequently you need<br />

to change the cup.<br />

Some women will use liners initially while<br />

they get the hang of using their cup or period<br />

undies like I Am Eva. We recommend period<br />

undies because they are environmentally<br />

friendly and save you money.<br />

Menstrual cups can stay in for as long as<br />

12 hours before you must remove them. Cups<br />

shouldn’t be left for longer than this. Every<br />

woman will differ in how often the cup needs<br />

to be replaced. Some will be every one to two<br />

hours, while others will be able to go from<br />

6am until 6pm without needing to change.<br />

When in place correctly you shouldn’t be able<br />

to feel your cup. If you can, then simply snip<br />

the end of the stem a little to the length that<br />

suits your body. If this doesn’t alleviate the<br />

issue, then potentially the cup is the wrong<br />

size for you.<br />

At a modest calculation, if a woman’s<br />

menstruation lasts five days each month, with<br />

a tampon only used for six hours, then this<br />

equates to 240 tampons a year. The same cup<br />

will last you for anywhere between five and<br />

10 years if cared for correctly. Hoo Haa Cups<br />

are 100 percent medical grade silicone and<br />

FDA approved. The Hoo Haa Cup is brightly<br />

coloured with a rainbow design, specifically<br />

chosen to brighten up your day. Period!<br />


Enter to win a Hoo Haa Cup prize<br />

package, consisting of a Hoo Haa Cup<br />

combo with both a size small and large<br />

cup, and the eBook A Happy Hoo Haa:<br />

An eight week pelvic floor strengthening<br />

programme.<br />

For more information on the Hoo Haa<br />

Cup visit www.ahappyhoohaa.com<br />

To enter the competition, email your<br />

name, address and contact phone<br />

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

Hoo Haa in the subject line, or enter<br />

online at inspomag.co.nz. Entries close<br />

on January 11 2019.<br />

Can you truly say you have been<br />

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

energy and vitality?<br />

• Mobile Personal Training<br />

• Sport Specific Strength<br />

and Conditioning<br />

• Nutrition analysis and<br />

strategies<br />

• Small group training<br />

M: 027 844 5347<br />

E: danielle @fuelnutrition.co.nz<br />

www.fuelnutrition.co.nz<br />

www.facebook.com/fuelnutrition4life<br />

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

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

For nutrition education, plans and<br />

guidance tailored to your needs contact<br />

Danielle Roberts (Bsc Human Nutrition)<br />

44 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


Working with athletes from around<br />

the world is just the tip of the<br />

iceberg for Wintec graduate<br />

Josh Trewin.<br />

The talented graduate has been appointed<br />

sport science and performance specialist<br />

for a Major League Soccer (MLS) team, the<br />

Vancouver Whitecaps, based in Canada.<br />

“I feel lucky to be working as Vancouver<br />

Whitecaps Football Club’s Sport Science and<br />

Performance Specialist,” says Josh.<br />

However it is likely that hard work has got<br />

him to where he is today and luck actually<br />

has very little to do with it.<br />

The 27-year-old Bachelor of Sport and<br />

Exercise Science (Honours) graduate put in<br />

the hard yards to get where is he today.<br />

After graduating from Wintec in 2014,<br />

Josh began his PhD in Strength and Conditioning,<br />

and Performance Analysis through<br />

Auckland University of Technology (AUT),<br />

where he gained a scholarship through the<br />

Canada Soccer Association and Canadian<br />

Sport Institute Pacific.<br />

As part of the scholarship he relocated to<br />

Canada and assisted the Canadian National<br />

Women’s Soccer team, collecting data and<br />

looking at how their movement changed<br />

in relation to different factors such as heat,<br />

altitude and winning or losing games.<br />

He also worked with the team in their<br />

World Cup campaign and during the build<br />

up to the Rio Olympics where they won<br />

bronze. During this time Josh made some<br />

invaluable connections with Whitecaps<br />

support staff. He obviously made a good<br />

impression as the Whitecaps contacted him<br />

to offer him a job.<br />

“As the Whitecap’s sport science and performance<br />

specialist I am responsible for a lot<br />

of data collection and analysis when it comes<br />

to monitoring players. Throughout the season<br />

I capture GPS, heart rate and Ratings of<br />

Perceived Exertion (RPE) scores along with<br />

wellness questionnaires.<br />

“I love working in a sport that I played<br />

from a young age,” says Josh.<br />

The Whitecaps play in the Major League<br />

Soccer (MLS) – a professional soccer league<br />

which sees the team play a game a week, but<br />

sometimes as many as three, throughout<br />

Canada and the United States.<br />

“I love working in a<br />

sport that I played<br />

from a young age,”<br />

During the season (which has recently<br />

ended) the Whitecaps travel the greatest distance<br />

of any professional soccer team which<br />

Josh says is a massive challenge in itself.<br />

Football has always been a big part of<br />

Josh’s life. After moving from Rotorua to<br />

Hamilton to study at Wintec, he played up<br />

to National Youth League level with Waikato<br />

Josh Trewin<br />

Football Club and for Hamilton Wanderers<br />

in the Northern League. That was until study<br />

started consuming his life.<br />

Josh says that the best part of studying<br />

a Wintec was the small class sizes and the<br />

practical nature of the degree.<br />

“Getting a lot of hands on experience was<br />

one of the most valuable things, especially<br />

having to apply them in the real world which<br />

has been useful,” he adds.<br />

What’s next for Josh?<br />

He’s currently waiting for another role<br />

with the Whitecaps to be confirmed but he is<br />

hoping to stay in Canada for a bit longer.<br />

As for the future: “I’d like to build a good<br />

reputation and work towards being a lead sport<br />

scientist or Head of Physical Performance at<br />

a club or team. For now, I’m just keeping my<br />

head down, learning and finding my way in<br />

sport. It’s tough and often the hours are very<br />

unsociable but it’s a lot of fun. I’m very lucky<br />

to be where I am,” Josh concludes.<br />

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


IS 2019 YOUR<br />


YEAR?<br />

Photos by Graeme Murray (graememurray.com)<br />

It seems that the Tarawera Ultramarathon<br />

is one of 2019’s hot events, with entries<br />

from all over the world pouring in.<br />

“In just 24 hours we saw entrant numbers<br />

surpass what it took us more than three<br />

months to achieve last year,” says race director<br />

Paul Charteris.<br />

The iconic race week takes place from<br />

February 6-10 and this year includes new<br />

distances of 20, 50, 102km and 100 miles.<br />

The 102km and miler are both qualifiers<br />

for the Western States Endurance Run and<br />

both also give UTMB points.Already the elite<br />

field is filling up with exciting entrants lining<br />

up for the challenge.<br />

As part of the Ultra Trail World Tour,<br />

Tarawera is the most prestigious race in the<br />

New Zealand racing calendar travelling over<br />

a unique and beautiful landscape of volcanoes,<br />

lakes and native forest.<br />

Traditionally around 2000 participants,<br />

including more than 800 international athletes<br />

compete, with some of the world’s best<br />

elite trail ultra runners in the field.<br />

Already three of arguably the best athletes<br />

in the world have signed up for the Tarawera<br />

Ultramarathon; Jeff Browning (USA) who<br />

won Hardrock 100 this year, Camille Herron<br />

(USA) the current 100 mile world record<br />

holder, and Courtney Dauwalter (USA), one<br />

of the greatest ultrarunners in the world and<br />

who won the Moab 240 Endurance Run outright,<br />

with a gap of more than 10 hours to the<br />

second-place finisher. So it’s fair the say the<br />

2019 event will be highly competitive.<br />

At the other end of the scale, it is also a<br />

great first-time challenge, with some running<br />

for the personal challenge, training like never<br />

before and enjoy that well-earned medal<br />

at the finish line (every finisher receives a<br />

beautiful wooden medal at the finish-line<br />

or pounamu pendant for the 100-mile<br />

finishers).<br />

To enter or for<br />

more information, visit<br />

taraweraultra.co.nz<br />

46 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


As well as celebrating dedicated professional<br />

trainers, the recent ExerciseNZ<br />

annual awards showed a significant<br />

rise in the number of Maori fitness and<br />

personal training leaders, according to ExerciseNZ<br />

chief executive Richard Beddie.<br />

Personal trainer of the year winner went<br />

to Ngarama Milner-Olsen, and Mind Body<br />

teacher of the year went to Jase Te Patu of<br />

Wellington.<br />

Hamilton’s Shane Way was awarded The<br />

Community Contribution Award for his Your<br />

Way Wellbeing | Wellbeing - Your Way programme.<br />

The programme has been running<br />

since mid 2017 and is delivered to promote<br />

using exercise as a therapeutic and holistic<br />

treatment for mental health.<br />

It is delivered across all mental health<br />

wards at Waikato Hospital including Adult<br />

Acute wards in the Henry Rongomau Bennett<br />

Centre, Puawai forensic and rehabilitation<br />

services and in the community through<br />

integrated recovery services.<br />

“It’s an absolute honour to have the programme<br />

recognised, and to have been the<br />

recipient of such an esteemed award,” says<br />

Shane. “A lot of hard work has gone into creating<br />

and delivering Wellbeing - Your Way,<br />

and I am truly humbled and blessed to have<br />

this acknowledgement.”<br />

Other Maori winners were Wellington’s<br />

Gillian Christian who won the skills active<br />

Manukura Award and a Rotorua gym won a<br />

community contribution award. Award finalists,<br />

who are Maori, included Calvin Mitchell<br />

of Rotorua and Joe Waide of Wanaka.<br />

“We are starting to see quite a positive<br />

shift in the number of Maori personal<br />

trainers and exercise instructors and leaders<br />

become involved in our industry which is<br />

just fantastic,” says Richard.<br />

“Our annual exercise awards have always<br />

embraced Maori culture with haka and<br />

waiata now being common at each awards<br />

ceremony. In the latest awards, Maori were<br />

both well represented as finalists, but also<br />

as award winners, with several of the higher<br />

profile awards going to Maori.<br />

“The awards were co-timed with the Hauora<br />

Yoga Conference and the Fitex fitness and exercise<br />

conference. With Hauora being in its first<br />

year, it was the first time that eastern philosophy<br />

and Maori values were intertwined and at a<br />

yoga conference anywhere in the world.<br />

“The awards are a celebration of our<br />

collective movement and exercise industry<br />

in their work in getting more Kiwis active.<br />

“To serve all New Zealanders our industry<br />

needs to be as diverse as our country and<br />

it’s great to see Maori culture not only being<br />

Ngarama Milner-Olsen and Jase Te Patu.<br />

embraced as a part of programme delivery,<br />

but also now Maori are being recognised as<br />

true leaders in our industry in excellence in<br />

every dimension.”<br />

He also said that “it’s fair to say Maori<br />

often figure prominently in statistics such as<br />

lack of exercise and obesity but we are doing<br />

our bit to address that and embrace a growing<br />

number of Maori people being involved<br />

in the exercise industry.”<br />


WINNER<br />

<strong>2018</strong> New Zealand Exercise Industry Awards<br />

Hamilton <strong>Fitness</strong> and Dance<br />

business Studio Glow has<br />

been named Winner of the<br />

“Studio of the Year” Award<br />

at the <strong>2018</strong> New Zealand<br />

Exercise Industry Awards.<br />

The small fitness business was<br />

awarded the title whilst attending<br />

the black tie event held at the Grand<br />

Millennium, in Auckland, late November.<br />

The award recognises Studio Glow as<br />

the best exercise facility in New Zealand<br />

operating with under 500 members.<br />

Owner/Operator Abby Dutton (28),<br />

Abby Dutton<br />

since opening the facility in October 2017,<br />

has aimed to become the leading provider<br />

of both one on one and group services in<br />

fitness and dance, to women in Hamilton.<br />

The boutique training environment caters<br />

to both women and children of all ages<br />

and abilities, to foster a passion for movement<br />

and moving well.<br />

Having been a finalist in the Up and<br />

Coming “Personal Trainer of the Year” in<br />

both 2016 and 2017, Abby has found great<br />

success in her transition into the fitness<br />

industry following 5 years working onboard<br />

cruise ships and in Bollywood films<br />

as a professional dancer.<br />

The judges commented, “With a strong<br />

personal values base and an attention to<br />

detail, in the environment and with client<br />

care Studio Glow has created a space that<br />

is uniquely designed to reflect the needs<br />

of its market.”<br />

Abby plans to continue to grow the<br />

Studio Glow community by welcoming<br />

Hamilton women to experience the<br />

boutique services that empower women<br />

to thrive in a friendly, non-intimidating<br />

environment.<br />

“Studio Glow is my absolute pride<br />

and joy. Watching it grow and develop<br />

to become a safe place that women are<br />

motivated to come along to and feel a rich<br />

sense of belonging is a huge honour. I am<br />

so lucky to be part of such a rewarding<br />

industry and work with women from all<br />

walks of life.”<br />

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


BOOK<br />

CORNER<br />


Enter to WIN one of our prize books as marked. Email your name and address,<br />

with the title of the book you wish to win in the subject line, to win@inspomag.co.nz<br />

or enter online at inspomag.co.nz. Entries close January 11 2019.<br />


Find a quiet spot this summer to relax and enjoy one of our top five fave recent release reads.<br />

WIN<br />

WIN<br />

WIN<br />

Becoming Michelle<br />

Obama<br />

By Michelle Obama<br />

RRP $55<br />

One of the most compelling<br />

and iconic women of<br />

this decade, spend your<br />

summer getting to know<br />

Michelle Obama, both<br />

in her role as first lady as<br />

well as the life experiences<br />

that shaped her.<br />

No Spin<br />

By Shane Warne<br />

with Mark Nicholas<br />

RRP $55<br />

Get your cricket fix with<br />

this in-depth look at<br />

Shane Warne - his life<br />

on and off the field, and<br />

of course the controversies<br />

that thrust him into<br />

the media and public<br />

spotlight.<br />

The Pearl Thief<br />

By Fiona McIntosh<br />

RRP $37<br />

Every summer should<br />

include at least one<br />

un-put-downable read.<br />

The Pearl Thief will lure<br />

you in from the first<br />

addictive page through<br />

to the satisfactory finale.<br />

Fiona McIntosh reigns<br />

supreme again.<br />

The Spy and the Traitor<br />

By Ben MacIntyre<br />

RRP $40<br />

What makes this fastpaced<br />

thriller even more<br />

exciting is the fact it is a<br />

historical retelling of one<br />

of the greatest true spy<br />

stories of all time; that<br />

of double agent<br />

Oleg Gordievsky.<br />

Heroes<br />

By Stephen Fry<br />

RRP $37<br />

The trick with Stephen<br />

Fry books is to read them<br />

with his voice in your<br />

mind. It’s glorious prose<br />

and his turn of phrase is<br />

equally as addictive in<br />

print as in speech. You’ll<br />

be equal parts fascinated<br />

and educated about<br />

Greek heroes and the legends<br />

surrounding them.<br />


Gone are the days of cookbooks just being for recipes. Modern cookbooks are not only packed<br />

with stunning recipes, but also with personality and inspiration. Read, enjoy, share and eat.<br />

WIN<br />

Ripe Recipes, A Third Helping<br />

By Angela Redfern + the Ripe<br />

Deli team<br />

RRP $60<br />

If you’ve never had the opportunity<br />

to dine at The Ripe Deli in<br />

Auckland, then this is the next<br />

best thing. It’s a complete celebration<br />

of food and fresh ingredients,<br />

broken into seasons and<br />

boasting more than 150 recipes.<br />

Eat Your Greens<br />

By Pete Evans<br />

RRP $39.99<br />

With a fresh focus on supporting<br />

local produce and farmers markets,<br />

Pete Evans’ love of greens<br />

is a wonderful guide to viewing<br />

your greens more creatively -<br />

and learning why to love them.<br />

Packed with useful info and<br />

wellbeing tips.<br />

Yummy Easy Quick<br />

Around the World<br />

By Matt Preston<br />

RRP $39.99<br />

Dine around the world without<br />

leaving home, under the surprisingly<br />

achieveable guidance of<br />

Matt Preston. With 135 recipes,<br />

it’s the perfect introduction<br />

to new ingredients and taste<br />

sensations.<br />

The Keto Reset Diet Cookbook<br />

By Mark Sisson<br />

RRP $32.99<br />

If you know anything about Keto<br />

(or want to) then this is a musthave.<br />

And even if you don’t follow<br />

the Keto diet, the recipes are<br />

packed with flavour with a focus<br />

on fresh wholesome produce.<br />

48 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>


Lonely Planet is famous for its travel books, but this epic range of children’s books is groundbreaking.<br />

They’re fun, educational, interactive and inspirational. Adults are sure to love them just as much as the kids.<br />

WIN<br />

101 Ways To Change<br />

The World<br />

Andrew Andrus<br />

RRP $22.99<br />

This could well be my book of<br />

<strong>2018</strong>. Every home should have<br />

one; for kids and adults. From<br />

small pebbles come big ripples.<br />

Plant the seed for caring for<br />

others, for the planet and for<br />

yourself. A must-have in every<br />

Christmas stocking.<br />

Barcelona City Trails;<br />

Singapore City Trails<br />

By Lonely Planet Kids<br />

RRP $22.99 each<br />

Not your average kids’/travel<br />

book. These are packed with<br />

adventure, secrets, stories and<br />

memorable facts that really<br />

bring each city alive and make it<br />

memorable.<br />

Brick City Paris;<br />

Brick City New York;<br />

Brick City London<br />

By Warren Elsmore<br />

RRP $26.99 each<br />

If you’ve got Lego or building<br />

blocks, now you can create entire<br />

cities and artefacts (from the<br />

Mona Lisa to the Empire State<br />

Building. Plus enjoy the fascinating<br />

facts and stories along the way.<br />

Cardboard Box Creations<br />

By Lonely Planet Kids<br />

RRP $26.99<br />

Fire up the creativity with this<br />

perfect Christmas Day gift. Featuring<br />

more than 20 cardboard<br />

creations to build, from a camera<br />

to a space rocket. A refreshing<br />

return to hand-on crafts - no<br />

technology required!<br />


Make 2019 extra-awesome with these three beauties. You’ll be inspired to treat yourself to fresh adventures ...<br />

Lonely Planet’s The Vanlife Companion<br />

By Ed Bartlett and Becky Ohlsen<br />

RRP $32.99<br />

Even if travelling the globe by campervan<br />

was never a goal, you’ll give it some serious<br />

thought after a quick flick through this glorious<br />

read. It’s the ultimate bucket list.<br />

Let’s Get Lost: Great New Zealand Road Trips<br />

By Nicola McCloy, photography by Jane King<br />

RRP$45<br />

Kiwi summers and road trips are synonymous.<br />

Use this guide to see remote corners<br />

of New Zealand as well as popular spots -<br />

and the Must Do’s and Local Hero’s are<br />

fascinating. Start planning.<br />

Lonely Planet’s Wellness Escapes<br />

RRP $32.99<br />

If your health and wellbeing is a goal, this<br />

delightful book reveals page after page of opportunity.<br />

Separated into five themes; Active,<br />

Calm, Healthy, Indulged and Inspired, choose<br />

your bliss and perhaps start at home with one<br />

of the three New Zealand destinations.<br />


Make this summer the one where<br />

you discover all that Hamilton and<br />

Waikato have to offer in terms of free<br />

kid-friendly outdoor adventures.<br />

Hamilton mum Ceana Priest and her<br />

mini-adventurer Finn are dab hands<br />

when it comes to exploring local areas.<br />

So much so that she has put together<br />

a website (outdoorkid.co.nz) and this<br />

awesome guidebook to share her best<br />

finds and tips. Packed with fun outings,<br />

suitable for little people, there are 50 adventures to<br />

experience - plus all the info required to ensure you’re<br />

prepared and don’t miss out on any secret spots.<br />


Enter to win one of two copies<br />

of Hamilton & Waikato, 50 Free Kid<br />

Friendly Outdoor Adventures.<br />

To enter, email your name and<br />

address to win@inspomag.co.nz<br />

with OUTDOOR KID in the<br />

subject line, or enter online at<br />

inspomag.co.nz.<br />

Entries close January 11 <strong>2018</strong>.<br />

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




Sport Waikato has had a grass-roots<br />

focus since it first began and this year’s<br />

recent Good Sort for Sport community<br />

day was a way of giving back to its local<br />

community.<br />

Chosen from sports clubs, organisations<br />

and schools across the Waikato region who<br />

applied, this year Sport Waikato gave its<br />

time to three projects; at Maramarua School,<br />

Thames Valley Hockey Turf Society Inc and<br />

Thames Squash Club.<br />

All Sport Waikato staff worked on the<br />

projects, which ranged from helping to<br />

build a BMX track and garden at Maramarua<br />

School, to painting, prepping and handyman<br />

jobs at the other two locations.<br />

“The day was about getting the staff<br />

together as a team, giving back to the community<br />

and helping our schools and clubs<br />

to inspire and enable more people to be out<br />

there and active,” says Sport Waikato chief<br />

executive Matthew Cooper.<br />

“We’re really doing what thousands of<br />

amazing people do every day for schools and<br />

clubs – volunteering our time to help ensure<br />

that sport and physical activity is accessible<br />

for all. What we’ve been able to achieve in<br />

just one day is incredible and it’s so gratifying<br />

to see the difference we’ve been able to<br />

make as an organisation – all thanks to the<br />

hard work and willingness of our staff.<br />

“Organisations and schools really do<br />

rely on the ‘good sorts’ in their community<br />

– those that put up their hand to volunteer<br />

their time, and they can always do with more<br />

volunteers.<br />

“Volunteers are the real backbone of our<br />

communities – the ones who donate their<br />

valuable time to make a difference. Sports<br />

clubs and associations, schools and community<br />

organisations are always looking for<br />

more volunteers; it’s a great feeling to be able<br />

to ‘do good’ in the community.”<br />


If you’re planning outdoor adventures or<br />

some extra training this summer, Nature’s<br />

Kiss Anti-Flamme Herbal Relief Crème<br />

could be your new best friend.<br />

Developed in New Zealand almost 30 years<br />

ago by elite athlete Madonna Harris and<br />

herbal chemist and massage therapist Paul<br />

Jeffery, it contains natural ingredients, is 100<br />

percent paraben free and is safe to use with<br />

medication.<br />

The range of Anti-Flamme products includes<br />

something for all the family, from<br />

Soothing Everyday to Extra (50% more arnica).<br />

It can be used for arthritic relief, minor<br />

joint strains, bumps, bruises and aches.<br />


Enter to win a Nature’s Kiss Anti-Flamme<br />

prize pack of Soothing Everyday,<br />

50% More Arnica and Mobility Joints<br />

and experience the relief of natural<br />

ingredients.<br />

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

to win@inspomag.co.nz with ANTI-<br />

FLAMME in the subject line, or enter<br />

online at inspomag.co.nz. Entries close<br />

January 11, 2019<br />

50 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>

52 <strong>INSPO</strong> – FITNESS JOURNAL DECEMBER <strong>2018</strong>

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