INSPO Fitness Journal December 2018

Waikato Edition 

DECEMBER 2018 

Fitness Journal 

EXPLORE 

Waikato 

KICKSTART 

2019 

Win a 

FITBIT CHARGE 3 

FITNESS 

Tips 

WELLBEING | LIFESTYLE 

INSPO – FITNESS JOURNAL 

| FITNESS 

DECEMBER 2018 

1

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2 INSPO – FITNESS JOURNAL DECEMBER 2018

CONTENTS 

On the cover 

Get off-road and explore your own 

backyard. We bring you some of 

Waikato’s best free adventures. 

8 

Features 

8 

10 

12 

14 

Explore Waikato: 

Get off the beaten track 

Run like a champ with 

Braden Currie 

Pedal power: 

Jordan Castle 

Speed Setter: 

Roi Speed 

15 

16 

New Zealand Masters 

Games 2019 

Beating the blues: 

20 Arna-Lise Harris 

22 

26 

27 

43 

46 

16 

Kick start a healthier 2019 

Christmas Competition 

Corner 

Challenge yourself: 

Whaka 100 

The high intensity 

exercise debate 

Beauty guru 

Brydie Donaldson 

Is 2019 your 

Ultramarathon year? 

Columnists 

18 

24 

34 

36 

34 

Regular 

6 

38 

40 

48 

Kristina Driller: Helping 

prevent joint stiffness 

Shane Way: 

Wellbeing awareness 

Rebecca Jefferies: 

Are you a control freak? 

Danielle Roberts: 

Summer body tips 

Things We Love 

Quick bites 

Beauty Spot 

Book Corner 

WWW.INSPOMAG.CO.NZ 

FACEBOOK.COM/INSPOMAG 

B3920H 

Hamilton Radiology.co.nz 

HAMILTON RADIOLOGY 

Offering unparalleled care and expertise 

Hamilton Radiology is the Waikato’s 

largest private medical imaging facility. 

Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton 

With the latest medical imaging equipment and a 

highly trained, experienced team of technical staff and 

14 local radiologists, we offer an unparalleled standard 

of care and expertise. 

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu 

Appointments are essential for Ultrasound and CT: 

Please phone our freephone 0800 426 723 

No appointments needed for plain x-ray films, all 

referrals accepted. After hours appointments 

available on Tuesday evenings. 

INSPO – FITNESS JOURNAL DECEMBER 2018 

3

FROM THE 

EDITOR 

Merry Christmas and Happy Summer 

from all of us here at INSPO. 

Our final issue for the year is 

packed with summer motivation, hopefully 

encouraging you to kick into 2019 with fresh 

motivation and goals. 

Most importantly is the array of professional 

advice and encouragement from our 

regular columnists; a core part of what makes 

INSPO so successful and relevant. All experts 

in their field with a genuine wish to inspire, 

motivate and educate around everything relating 

to health, wellbeing, mental health and 

fitness - they each deserve a place on Santa’s 

exceptionally good gold star list. 

I hope you enjoy their insights and that 

the information shared contributes to a 

healthier and happier 2019. 

Given that Christmas is almost upon 

us, we’ve got a fantastic spread of goodies 

up for grabs to win, as well as gift ideas for 

friends, family (and yourself of course). 

My philosophy this year is to shop mindfully, 

with care and thoughtfulness for the 

recipient. Don’t get lured in by flashing 

lights, sparkly tinsel and a completely 

useless gift. Check out our top picks for 

books, beauty and wellbeing inside. 

Have a happy and healthy summer and 

see you in 2019! 

LISA POTTER 

EDITOR 

Fitness Journal 

EDITOR Lisa Potter 

MOBILE 021 249 4816 

EMAIL lisa@nmmedia.co.nz 

ADVERTISING MANAGER 

Deidre Morris 

PHONE 07 838 1333 

MOBILE 027 228 8442 

EMAIL deidre@nmmedia.co.nz 

DESIGN Tania Hogg / Kelly Milne 

Subscriptions 

Subscribe to the free e-edition of 

INSPO and you’ll be emailed a link to 

our online edition. 

Simply visit: 

www.inspomag.co.nz/subscribe 

Or pick up a hardcopy from one of 

the following locations: 

CONTRIBUTORS 

Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller, 

Sarah MacDonald, John Appel and Danielle Roberts. 

• New World Te Rapa 

• New World Rototuna 

• Hamilton Airport 

• Pak’n Save Te Awamutu 

• Les Mills Hamilton 

EMAIL info@inspomag.co.nz 

PHONE 07 838 1333 

12 Mill Street, Hamilton 

PO Box 1425, Hamilton 3240 

1 2 3 

1) Shane Way 

An award-winning 

personal trainer, Shane 

Way is also a physical 

therapist and youth 

mentor. As well as 

volunteer speaking 

and being a nutrition 

lecturer at Wintec, 

Shane launched his own 

(also award-winning) 

business; Your Way 

Wellbeing, specialising 

in wellbeing coaching, 

public speaking, 

seminars and workshops. 

yourwaywellbeing.co.nz 

2) Danielle Roberts 

A nutritionist dedicated 

to helping people 

enjoy a healthy and 

knowledgeable 

relationship with food, 

Danielle loves to share 

her passion for healthy 

living and wellbeing. As 

a freelance nutritionist, 

she offers nutrition plans, 

online wellness coaching, 

gut reviving protocol, 

and a number of other 

options dedicated 

to holistic health. 

fuelnutrition.co.nz 

3) Rebecca Jefferies 

A Waikato-based 

certified life coach/ 

transformation worker, 

Rebecca decided to 

become a life coach to 

fulfil her lifelong passion 

of helping others gain 

a connection with their 

authentic self, to love 

and nurture who they 

truly are, live out their 

deepest dreams while 

living a balanced, healthy 

and happy lifestyle. 

breathingspacecoaching. 

co.nz 

PUBLISHER Alan Neben 

SALES DIRECTOR Deidre Morris 

PRINTING PMP Limited 

COMPETITION TERMS 

AND CONDITIONS 

INSPO competitions are open to NZ residents only. 

One entry per person, per competition. Prizes are not 

exchangeable or redeemable for cash. Winners will be 

selected at random and no discussion will be entered 

into after the draw. By entering this competition you 

give permission for INSPO to contact you from time to 

time with promotional offers. Unless you agree, your 

details will not be given to any third party, except for the 

purposes of delivering a prize. Winners may be requested 

to take part in promotional activity and INSPO reserves 

the right to use the names of the winners and their 

photographs in any publicity. 


FRESH START, 

Feel Good! 

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

this involves a focus around health, fitness and wellbeing. Healthy eating is a 

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

is the perfect tool to accompany your new intentions. 

There is enough information out there 

now that most of us know that eating 

fresh wholesome ingredients is a win 

in terms of creating a healthier lifestyle. 

What’s not so simple however is keeping 

mealtimes interesting and delicious, and 

knowing what ratios and servings are best 

for your requirements. 

With eight best-selling cookbooks, celebrity 

chef, qualified dietitian and My Food Bag 

co-founder Nadia Lim has knocked it out of 

the park with Fresh Start, Feel Good!. 

Packed with delicious recipes (as expected), 

her new offering is more than a 

cookbook. It simplifies your daily or weekly 

meal planning with every recipe under 450 

calories. So you can simply choose from a 

breakfast, lunch and dinner recipe option 

and know that you’re fuelling your body with 

all the right stuff. 

The focus is on packing in vegetables and 

other nourishing ingredients, while cutting 

down on carbs and refined sugar, without 

sacrificing flavour. Nadia also shares her nofuss, 

fad-free approach to kickstarting health 

goals and losing weight. 

However she’s quick to assure that this 

isn’t a ‘diet book’. 

“I don’t believe in inflexible diet rules, 

fads or cutting out any specific foods, 

because it’s simply not a sustainable – or 

enjoyable – approach to eating,” she says. 

“You can expect realistic, down-to-earth 

recommendations and advice here, alongside 

delicious, simple recipes that use normal, 

everyday ingredients.” 

With all recipes conveniently coming 

in under 450 calories or less, it’s a simple 

process to just choose any three meals (and 

snacks), equalling an approximate 1200-1600 

calorie-per-day eating plan, which Nadia, a 

trained dietitian, says is about right for most 

people wanting to lose weight. 

From smoothies and salads, to soups and 

quick dinners, there’s even a lighter, healthier 

twist on comfort foods like pizza and 

burgers, as well as 

sweet treats without the 

guilt, such as Frozen 

Berry Ripple Cake and 

Chocolate Coconut 

Rough Cookies (yum). 

Enter to win a 

copy of Fresh 

Start, Feel Good! 

on page 22. 

Christmas menus often focus 

around traditional family dishes. 

Start a fresh tradition this year 

with this delicious summery 

frozen cake. It’s a recipe you’ll 

keep wanting to re-create. Plus 

it’s gluten free and dairy free 

(use coconut cream and coconut 

yoghurt) and just 335kcal. 

Frozen Berry Ripple Cake 

Recipe extract from Fresh Start, Feel Good! 

by Nadia Lim. RRP $49.99. 

This frozen ice cream/yoghurt cake is 

incredibly refreshing and summery, and so 

quick and easy to make (plus you can make it 

well in advance). It’s a great one to make for a 

special occasion without wanting to blow out 

on dessert calories. You could use a mixture 

of boysenberries and blackberries instead of 

raspberries and strawberries to get a different 

berry flavour and colour. 

Makes: 8 portions 

Prep time: 15 minutes + at least 6 hours 

freezer time 

Base 

• ½ cup desiccated or shredded coconut 

• 7–8 pitted medjool dates (or 15–16 normal 

dried dates soaked in boiling water for 5 

minutes) 

• ⅓ cup sunflower seeds or almonds 

Filling 

• 500g mix of frozen raspberries and 

strawberries, defrosted 

• ¼ cup runny honey or maple syrup 

• 1–2 teaspoons rosewater or vanilla bean 

paste or extract 

• 1 cup cream or coconut cream 

• 1 ¼ cups unsweetened natural Greek 

yoghurt or coconut yoghurt 

• Grease the bottom and sides of a 20–21cm 

round spring-form cake tin and line with 

baking paper. 

1. To make the base, place all ingredients in a 

food processor and blitz until well combined 

and the mixture has formed a slightly 

sticky dough that holds together well when 

pinched between your fingers; if it’s still 

a little crumbly just add 1–2 tablespoons 

water and blitz again. Scrape down the sides 

of the food processor as necessary to ensure 

all the ingredients are incorporated. Spread 

mixture over the base of prepared cake tin 

using the back of a spoon – it will be quite 

a thin layer. Place in the freezer while you 

make the filling. 

2. Blend berries, honey/maple syrup and 

rosewater/vanilla until smooth. Scoop out ½ 

cup berry mixture and set aside in a bowl. 

3. Add cream/coconut cream and yoghurt 

to remaining berry mixture and blend together 

briefly until combined and a pretty 

pink colour. 

4. Pour filling over the base and roughly 

smooth out the top. Spoon reserved berry 

sauce over the filling and use a teaspoon or 

knife to create a few pretty swirls. Freeze 

for at least 6 hours (or overnight) until firm. 

When ready to serve, remove from freezer and 

stand at room temperature for 10–15 minutes 

to slightly thaw, before releasing spring latch 

and removing cake from tin. Decorate with 

extra berries and flower petals if you like. 

Use a large, sharp knife to cut into portions. 


5

Things 

we love 

A few of our favourite things 

FIND YOUR EDGE 

Party like a rock star with these 

glam pieces from Silk & Steel. 

The range of New Zealand designer 

jewellery is super cool with a 

collection for all personalities; 

from Sweet Venom to Bohemia. 

We’ve been extra good this year 

so have requested this full Haveli 

set in black spinel and silver. 

Santa had better deliver - 

or else! silkandsteel.co.nz 

BE AWESOME 

Mood boards, goal setting, journalling; the benefits have long 

been widely touted. Now you can celebrate and champion all 

that is positive in your life, and help create your own happiness. 

These AwesoME Inc journals are packed with fab graphics, life 

and resilience tips, positive sayings and more. Kick start 2019 

with the power of positivity. awesomeendsin.me 

BRIGHT EYES 

If you only add one new thing to your makeup bag 

for 2019 make it this wand of magic. This fairly 

ordinary looking eye treatment is in fact genius. 

The Colorescience® Total Eye 3-in-1 Renewal Therapy 

SPF 30 is 100 percent mineral and chemical-free - 

and really does help with dark circles and puffiness 

(hurrah - at last!). Best of all is the deliciously cool 

and refreshing applicator. Treat yourself - it’s the 

perfect antidote to the effect of late nights. 

CHOC LOVERS REJOICE 

Life’s too short to waste drinking mediocre hot chocolate. We’re 

fresh converts of the New Zealand made (yuss) Bennetto drinking 

chocolates. Oh lordy, they’re sublime. Free from refined sugars, 

there are just four simple ingredients - rich dark Peruvian cocoa, 

coconut sugar from Indonesia, Heilala vanilla from Tonga and 

Marlbrough sea salt. Choose from Dark Cocoa Hot Chocolate 

or Superfoods Hot Chocolate. Bennetto.co.nz 

INSTANT CURE 

No need to worry about finding the perfect gift for the tricky-tobuy-for 

person. This luscious Ross & Ross Salmon Curing Kit is a 

must-have this Christmas, whether for yourself or the foodie in 

your life. It’s packed with everything you need to cure your own 

salmon at home with three curing salt mixes (gin, smoky and 

beetroot). Just add salmon and hello summer. 


WATCH YOUR HEALTH IMPROVE 

There’s nothing quite like being able to see 

the steps you’ve taken (or haven’t taken) to 

motivate you to get moving. Smart watches 

just keep on getting smarter and the Fitbit 

Charge3 is the perfect example of this. Offering 

next level tracking, it allows you to overview 

your entire lifestyle and wellbeing. With an 

impressive seven day battery life, now you can 

swim with it (yay for waterproof design), as well 

as take advantage of the easy-access training 

programmes, reminders, water and calorie 

tracking, sleep monitoring (packed with info) 

and plenty more. It’s the ultimate feel-good 

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

MAKE IT PERSONAL 

When it comes to gift giving, the more 

personal the better. So round of applause 

please for Merchant 1948 (Overland). 

Now you can personalise your fave shoes, 

bag or accessories with their bespoke 

monogramming service. And better still the 

monogrammable items are easy to find in 

store and online. Go on, you know you want 

to. Merchant1948.co.nz 

BE SUPER SMOOTH 

JUST IN CASE 

These days our smartphones hold our most 

coveted information. Protect yours with style, 

with a 3SIXT case. Added bonus - the cleverly 

designed case eliminates the need for a bulky 

wallet. The Neo Clutch features card holders, 

a cash pocket and removable inner shell to 

provide everyday protection for your phone. 

3sixtgear.com 

If you want to truly indulge yourself 

this Christmas, add the Philips Lumea 

Prestige IPL to the top of your 

Santa list. Developed with leading 

dermatologists and Philips hair 

removal experts, now you can ditch 

the blade and embrace the latest 

technology for hair removal. Using 

gentle pulses of light to progressively 

reduce the regrowth of hair, when 

used every two weeks for an eight 

week period, the treatment has been 

shown to reduce hair growth up to 92 

percent. Now that’s smooth. 

CLEANSING CLEANERS 

Taking eco-friendly products to a whole new level of mindfulness is 

the Santosa collection. Instead of being adorned with logos there is 

a gentle reminder to make every moment significant. Made in New 

Zealand, the cleaning products are free from preservatives, palm oil 

and synthetic fragrances. santosa.co.nz 


7

OFF THE 

BEATEN 

TRACK… 

1. Hot Water Beach – 

Ocean Beach, Kawhia 

2. Hakarimata Kauri Loop Walk 

3. Kakepuku Summit 

4. Kaniwhaniwha Caves – 

Mt Pirongia 

5. Te Toto Gorge 

6. Omaru Falls 

7. Ara Jones Lookout – 

Waikato River Trails 

8. Wairere Falls Summit 

9. Mansfield Garden – 

Hamilton Gardens 

10. Blue Spring at Te Waihou 

Walkway 

Summer in Waikato is the perfect time 

to get off the beaten track and check 

out some of the region’s hidden gems, 

whether looking for adventures for the whole 

family, a more challenging hike for yourself, 

or simply the opportunity to meander 

through stunning scenery. 

Family adventures 

The somewhat untouched nature of Kawhia 

provides the perfect destination to escape 

to and is home to one of the region’s best 

kept secrets, Kawhia Hot Water Beach. Head 

to the end of Ocean Beach Road at low tide, 

clamber over the sand dunes and down onto 

the beach. Keep an eye out for the hot water 

bubbling to the surface and once you find 

the perfect spot, start digging for an instant 

natural hot water spa, with stunning views to 

match. 

Another hidden gem of the region is the 

Omaru Falls Walk, near Waitomo. This gentle 

30 minute walk takes in bush surrounds, 

home to native ferns and rimu, and crosses 

farmland before reaching the stunning 

Omaru waterfall. Remember to take a picnic 

and stop for a bite to eat beside the river with 

a small terraced waterfall or continue up the 

track to the lookout point which provides 

great views of the 45m falls. 

Head out to the beachside town of Raglan 

and check out Te Toto Gorge. The historically 

significant site, just south of Raglan, 

not only boasts stunning and uninterrupted 

views of the rugged West Coast, it also 

provides an insight into traditional Māori 

gardens. This great short Waikato walk includes 

remnants of garden plots, stonewalls 

and karaka groves which date back as far 

as the 1700 and 1800s. From the carpark, a 

short track leads to a viewing platform which 

provides spectacular views of the coastline, 

gorge and amphitheatre where the Māori 

gardens once thrived. 

Take the whole family and explore the 

Nikau Walk at the base of Mt Pirongia. 

Follow a stream through beautiful native 

forest, with opportunities for swimming and 

picnicking along the way. Branch off to the 

Kaniwhaniwha Caves Walk which offers the 

excitement of entering two small caves. You 

can walk through the main 20m cave which 

has a short hands-and-knees crawl, and the 

smaller cave which is tight and narrow. Don’t 

forget to take a torch! 

Up for a challenge? 

Discover a track full of native wildlife with 

a hike up a bush-clad extinct volcano to the 

summit of Kakepuku. Climb the mountain 

along a shared mountain biking track for 

part of the way before continuing along 

the mountain ridge through remnants of 

original forest in the ancient volcano’s crater 

before reaching the summit at 449m. A 

viewing lookout tower at the top provides 

spectacular views over the Waikato region, 

with panels offering historical and geological 

information on Kakepuku Mountain and the 

surrounding area. 

Just 10 minutes’ drive from Matamata, 

Wairere Falls is the highest waterfall in the 

North Island and a popular walking track 

in Waikato. Small wooden bridges take you 

across the stream at several points, affording 

lovely views of little cascades and providing 

opportunities to cool tired feet in the 

refreshing water. 

The sight from the viewing platform is 

spectacular – water plunges 153 metres over 

the falls. Those looking for a challenge can 

trek to another lookout at the top of the 

falls, from where there is a breathtaking 

view back over the valley and Waikato plains 

beyond. 

For more information on these and even 

more great activities and attractions check 

out www.hamiltonwaikato.com 


Insider info: 

Omaru Falls Walk 

Location: Clearly signposted on Omaru 

Road off SH4 south of Te Kuiti 

Time: 1 hour return 

Distance: 1.7 km return 

Te Toto Gorge 

Location: Carpark located south of 

Raglan along Wainui Road. Note: After 

Whale Bay the road is called Whaanga 

Road. 

Time: 30 minutes one way 

Nikau Walk and 

Kaniwhaniwha Caves 

Location: Limeworks Loop Road, Te 

Pahua 

Omaru Falls 

Time: 2 hours 30 minutes return 

Distance: 7 km return 

Kakepuku Mountain 

Location: Kakepuku Mountain Road, 

Te Awamutu 

Time: 2 – 3 hours return 

Wairere Falls 

Track Entrance: The Wairere Falls walk 

starts at the car park on Goodwin Road, 

off Old Te Aroha Road. 

Time: 45 minutes one way to the viewing 

platform, 2 – 3 hours return to the top of 

the falls. 

Blue Spring 

Ocean Beach at Kawhia 

Te Toto Gorge 

Wairere Falls 


9

RUN LIKE 

A CHAMP 

Ever wondered how a world-class elite athlete prepares and 

trains for key events? Just like everything in life, training 

programmes and goals constantly evolve. Braden Currie 

recently triumphed with a top five finish at the Kona World 

Ironman Championships. We take a look at his road to success. 

Braden’s achievement at the World 

Champs was a truly gutsy performance. 

It was only his second time 

racing this gruelling event that takes the 

world’s top professional athletes many attempts 

to master. 

Finishing the best of the Kiwis, he 

managed to hold off American athlete Matt 

Russell by a mere four seconds - exerting an 

effort so great that he needed an intravenous 

drip inserted straight after he finished. 

“I absolutely gave it everything I had in 

the tank,” he says. “To be honest I’m really 

proud of the result. I held tough. I held in 

there. At the end of the day, I tried to go for 

the win and that was what I was there for.” 

The road less travelled 

In this article, Braden shares his “running 

evolution: the run session that changed everything” 

and how he prepared for the Kona 

World Ironman Championships. 

Centered on a key run track session that 

he used to evolve his run performance to 

that of a world class breaking Ironman marathon 

runner, the hard work paid off as he 

topped the podium with the world’s best. 

Transition from off-road 

My training life is hugely different from 

what it was 20 months ago. Back then I was 

training mostly off road across six disciplines, 

competing in a combination of XTERRA, 

Multi-Sport, Ironman and 70.3. 

Life changed with the focus on the World 

Championships and in some ways became 

more simple. Training was just swim, bike 

and run. To to be honest, I didn’t know 

whether this would be enough to keep me 

motivated. But for me, the goal of Kona was 

one that I thought about every day. It captivated 

me and held my entire focus. 

The satisfaction I got from training wasn’t 

as much from the environment I train in, 

but the gain I achieved when I worked hard. 

I found an unlikely amount of satisfaction in 

the process of the road to Kona, and every 

element of that process required a uncompromising 

level of commitment. 

One of my key areas of focus was dedicated 

to the process of running economy. When 

I started racing 70.3 and Ironman, many people 

commented that I needed to run more 

efficiently. But there was a part of me that 

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

this method that gave me my success offroad. 

It’s hard to change something that has 

always worked. But last year when I decided 

to fully commit everything to Kona, I knew 

that I was going to have to let go in order to 

move forward. This was the beginning of my 

running evolution, and the running track is 

the location where I was able to achieve that 

progression. 

Running track 

I have realised that it’s the intensity of 

running that I enjoy, which is probably why 

I loved running up mountains. Now I view 

the track as a place to run hard and push my 

limits, same as I did in the mountains but 

now it’s around a monotonous green oval. 

Being able to work at max effort in a really 

controlled environment, with no place to 

hide has helped me to evolve and has proved 

to me just how important it is both from 

the perspective of performance and injury 

prevention. 

The key things I achieved during track 

sessions was a new awareness of my movement 

patterns and how they tend to change 

when fatigue sets in. It helped having a coach 

with me during these sessions, for a real understanding 

of what lapses when I am tired. 

Everyone has their idiosyncrasies when fatigue 

sets in, and they tend to be small things, 

but I learnt the hard way just how much they 

can really affect your ability to maintain 

speed in the back half of a long race. 

Focusing on technique when I’m fatigued 

has been vital in my improvement as a 

runner and when I’m running track, one of 

my key objectives became to ensure I maintained 

good form in every set. 

Technique was a key focus - increase my 

turnover, bring my hip positioning slightly 

forward, and straighten up my posture so I 

can stabilise my hips through my core and 

upper body. This all added up to more power 

through my posterior chain, glutes and 

hamstrings for the back part of my stride. 

I know a lot of people commented on the 

change in my running at Cairns. It was good 

to hear, and my run time in Cairns gave me 

the confidence that I was following the right 

process. 

The track session that changed everything 

This was the key track session I used to 

build into my lead-up into 70.3 Worlds and 

Kona. 


Warm up drills 

Focus 

• Increase range of movement 

• Activate key muscles in the posterior 

chain in preparation for the main set 

• Strengthen the posterior chain using tyre pull 

1 

6 

quick contact, 

heel to bum 

A-skip 2 x 20m + 50m jog 

7 

Warm down 

Focus 

Focus on maintaining range of movement 

and releasing the key muscles worked 

during the workout. 

1 

Lunges 15-20 + 50m jog 

2 

Knee to Chest 15-20 + 50m jog 

3 

keep torso 

long 

High Kicks 12 + 50m jog 

4 

Running strides 3 x 50m 

Main Set 

Focus 

• Over time, improve my ability to maintain 

economy at race pace 

• Progression: the progression of this set 

will aim to reduce recovery without losing 

speed, followed by increasing sets and 

therefore distance 

• Create length and efficiency in my movement 

patterns 

Three sets of the following (400m, 400m, 

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

1:30 jog after the 400 m sets 

3:00 jog after the 800m sets 

1 

Pigeon stretch - Stretching the hips as well 

as the groin and the hamstrings 

2 

Side lunge - Stretches the psoas muscle, 

quadriceps muscle and strengthens the 

external obliques 

3 

heel to butt, 

big toe up 

A-March 2 x 20m + 50m jog 

5 

Main Set 400m 

2 

Seated twist - Mobiles the lower back, 

stretches the gluts 

4 

quick contact, 

head up 

Fast feet 2 x 20m + 50m jog 

Main Set 800m 

Lying hip and glut stretch - releases the 

lower back, stretches the gluts and improves 

range of motion through the spine 


11

From painting the black line 

TO CHASING IT 

Tasked with explaining what people can expect from the 

Track World Cup when it comes to Cambridge this January, 

New Zealand cyclist Jordan Castle thinks for a moment and 

then comes up with this - “it’s like bringing the Rugby World 

Cup final inside a tin shed.” 

Jordan Castle in full focus during the 2018 Oceania Track 

Championships in Cambridge (Photo by Dianne Manson) 

If there’s anyone who would know, it’s 

the 22-year-old Palmerston North-born 

sprinter. He was there when the UCI’s 

flagship track cycling event first rolled into 

Cambridge almost three years ago. 

Back then (December 2015), Jordan was a 

development rider, training by himself and 

working 20-30 hours a week to support his 

dream of being paid to ride his bike full time. 

His move to Cambridge from Manawatu coincided 

with the opportunity to see the world 

of professional cycling from a different 

perspective – that of a volunteer. 

Coaching and working behind the front 

desk at the Avantidrome, Jordan got a literal 

front row seat as the event rolled into town, 

complete with 100 volunteers, 339 riders and 

7500 spectators over the three days of racing. 

His volunteer role included painting the 

lines on the track – familiar ones such as the 

black line and red sprinter’s line. It also involved 

crawling under the track to lay cables 

for the Sky TV crew and holding some of the 

teams on the start line on race days. 

There was also time for Jordan to see 

some of his heroes race in the flesh. 

“I remember watching Sam Webster 

go out the front in one of the keirin races 

and the crowd just erupted. It was so loud. 

Watching a rider that I had looked up to race 

in front of his home crowd was something 

pretty special. 

“Cambridge 2015 was my first experience 

of a World Cup. All these huge names like 

Robert Forstemann and Francois Pervis were 

just right there. I’ll never forget it.” 

Fast forward three years and the Track 

World Cup is about to roll into Cambridge 

once again. Instead of helping behind the 

scenes and watching from the infield, Jordan 

is hoping to be in the thick of it this time, 

riding for New Zealand or a trade team. 

This won’t be his first World Cup either. 

After a breakthrough Oceania Championships 

in late 2016 earned him a spot in the elite 

squad, he has raced in World Cups in Columbia, 

England and Poland – the latter the 

location of next year’s World Championships. 

“It’s been an awesome ride so far. The 

past two years I’ve started going to more and 

more races. The magical feeling that you 

get when you walk into a velodrome for the 

first time and it’s packed with two or three 

thousand spectators and a whole bunch of 

elite riders, it never goes away.” 

Racing on your home track in front of 

friends and family is something New Zealand 

track cyclists rarely get to do, spending 

months on the road during New Zealand’s 

cooler months. 

“We don’t get international racing in 

Cambridge very often,” explains Jordan. 

“It brings variety and a bit of international 

flavour that you rarely get to see here. Teams 

like the Swiss and Malaysians will be riding 

around in their team kit on our streets. It’s 

pretty cool to see.” 

And what of that comment about bringing 

the Rugby World Cup final inside a tin shed? 

“Track cycling live is just electric,” he enthuses. 

“There’s no other word for it, or way 

to describe it. Everyone in the crowd will be 

a Kiwi, just screaming for the person in the 

black skinsuit with the fern on it.” 

Jordan’s passion for the sport and the desire 

to see himself and his teammates succeed 

is evident. Getting to this point though hasn’t 

been an easy road, with “two or three years 

of grind” and support from local people and 

businesses enabling his path to the top. 

That is what makes a home World Cup so 

special – the opportunity to share the sport 

he lives and breathes with those who made it 

possible for him to do so. 

“We’re very fortunate to get an event such 

as this come to a place like Cambridge. It 

will be awesome having Waipa and the wider 

region get in behind it.” 

Track cycling can seem like an inaccessible 

or niche sport at times, but all it takes to 

get hooked is to see it with your own eyes. 

The visceral effect of seeing the action unfold 

right in front of you persuades many to 

give the sport a try, and stick with it. Jordan 

remembers the impact of the last World Cup 

on the town. 

“Working at the Avantidrome, I saw 

this massive influx of kids take up track 

cycling after watching the World Cup. It’s 

so important for the future of the sport in 

New Zealand to have these opportunities 

for kids to see the world’s best on their back 

doorstep, and to be inspired by what they 

see. Hopefully we’ll achieve the same this 

time around and encourage even more kids 

to get on bikes.” 


CYCLING CLASSICS 

a boost for fans and regional tourism 

Cycling takes centre stage in Cambridge 

in January, with the town set to host 

the Tissot UCI Track World Cup, the 

world cycling body’s flagship track cycling 

series, as well as New Zealand’s only UCIaccred- 

ited road cycling tour, the Grassroots 

Trust New Zealand Cycle Classic. 

Starting on Friday, 18 January, the Avantidrome 

will hold three days of Track World 

Cup competition, showcasing the best of 

international track cycling. 

Teams from more than 30 countries, 

from as far afield as Canada, Belgium and 

Italy, will descend on Cambridge, bringing 

with them squads full of talented sprint and 

endurance riders. 

Competition will be fierce as nations race 

for valuable qualifying points for next year’s 

world championships in Poland, and ultimately 

the 2020 Olympics in Tokyo. 

The Tissot UCI Track World Cup’s return 

to Cambridge comes off the back of the 

successful 2015 event, which saw 339 riders, 

7500 spectators and 100 volunteers immerse 

themselves in the track cycling experience. 

As well as international superstars such 

as Kristina Vogel and Jason Kenny, fans also 

got to witness their local heroes with the then 

men’s team pursuit world champion quintet 

showing off their coveted rainbow stripes in 

front of the sell-out New Zealand crowd. 

The 2019 event will see three time 

men’s team sprint world champions Eddie 

Dawkins, Ethan Mitchell and Sam Webster 

included in a New Zealand squad bursting 

with proven and emerging talent. 

Following closely on the heels of the 

international track event is the Grassroots 

Trust New Zealand Cycle Classic. 

This has been moved from Manawatu to 

Waipa to become the feature event of the 

inaugural Three Peaks Manuka Honey RIDE 

New Zealand’s Cycling Festival. 

Billed as “a carnival of cycling,” it incorporates 

cycling events for participants and spectators 

of all ages, running from January 22 to 27. 

The UCI 2.2 New Zealand Cycle Classic 

has been a road cycling institution for 

more than 30 years and is recognised as the 

premier international road cycling event in 

New Zealand. 

The race has become synonymous with 

unearthing exciting new talent, with a number 

of riders going on to win stages in the 

Tour de France, the Tour of Italy and World 

Championships in the following years. 

The two events will bring entertainment, 

vitality and an economic boost to the region 

that extends far beyond the 10 days of racing. 

Many international teams are expected 

to fly in from the beginning of the new year, 

setting up camp in order to prepare well for 

the first World Cup of the 2019 calendar year. 

Coupled with domestic riders coming for 

the five day UCI 2.2 Grassroots Trust New 

Zealand Cycle Classic, and spectators coming 

from far and wide, this double header of 

cycling action is set to kick off the New Year 

well for local hospitality, accommodation, 

retail, tourism and transport providers. 

Having two events of this scale held in 

our region puts Waikato on the world stage, 

with news media broadcasting the racing to 

a large domestic and international audience, 

highlighting Cambridge and the wider region 

as an attractive destination for visitors. 

Don’t be surprised if you see folks swapping 

the sand, sunscreen and swimming togs 

for hot cycling action in late January. 

With such a bumper lineup, these are two 

events not to be missed! 

CAMBRIDGE 

NEW ZEALAND 

trackworldcup.nz 

BE THERE. 


13

SPEED SETTER 

BY LISA POTTER 

Roi Speed has chosen the later years of 

life to live up to her surname. The self 

confessed ‘non-sporty kid’ recently 

notched up an impressive achievement - 

setting a new World Hour Record for women 

aged 70-75 track cycling at Avantidrome in 

Cambridge. 

Not a bad effort for someone who only 

took up cycling a few years ago! 

When Roi retired, her plans revolved 

around plenty of gardening with husband 

John on their on sprawling property on the 

outskirts of Hamilton. She had no intention 

whatsoever of taking up a fresh interest - let 

alone cycling. 

However, most days she and John are 

familiar and welcome faces at Avantidrome. 

It was an open day at the impressive 

Avantidrome venue which set things in 

motion. Roi and John had gone along purely 

with the intention of having a nosey at the 

building that had been the subject of much 

public conversation. 

Part of the open day celebrations were 

demonstrations and Have-A-Go events. 

Somehow Roi and John (both 71) found 

themselves agreeing to have a try. 

“This was after we’d looked at the banked 

corners inside on the track and literally said to 

our guide that you would have to have rocks in 

your head to ride a bike on that,” she laughs. 

“He talked John and I into doing a Have 

a Go session, and that literally changed all of 

our tomorrows.” 

Roi and John now ride on the track three or 

four times a week, and are official track coaches, 

helping and encouraging others to ride. 

“As much as the riding is fantastic for our 

health, the social contact with like-minded 

people of all ages is equally important for us,” 

says John. 

That original Have-a-Go day sticks in 

Roi’s mind as one of the most exciting and 

amazing things they’ve ever done. 

“We were immediately hooked. It was a 

real adrenaline rush.” 

When they started riding on the track, it 

was purely for fun, then it became for fun 

and fitness as they started seeing pretty rapid 

improvements in their health and fitness. 

After setting a new World Hour 

Record for women aged 70-75, Roi 

Speed with coach Michael van Enter 

“We were never sporty types and didn’t 

even own road bikes.” 

The couple have gone on to compete in 

the New Zealand Age Group Nationals and 

World Masters Games (aged 70) and more recently 

Roi set a new World Hour Record for 

women aged 70-75. They both won national 

titles in the 70-75 age group at the Vantage 

Windows & Doors Age Group Track National 

Championships and Roi took home silver 

from the World Masters Games. 

“It’s definitely hard to believe,” she says. 

“I never would have dreamed of achieving 

something like that, but it does go to show 

that regardless of your age you can always try 

something new, set some goals and achieve 

them.” 

John and Roi say they have never been so 

fit, and enjoy every moment cycling. However, 

after a particularly intense training schedule 

heading into her world record attempt, 

Roi is enjoying the opportunity to tame her 

garden (after some months of neglect) and 

take a slightly slower pace, just cycling for 

pure enjoyment at the moment. 

However, training will notch up again 

soon, with Waikato/BOP Age Group Championships 

and New Zealand Age Group 

Nationals to train for in 2019. 

“While gold medals and setting a world 

record have been absolutely exhilarating, 

I’ve equally been so appreciative of the huge 

amount of support from so many people. 

There is a real cycling community here, 

with endless encouragement, and that really 

makes all the difference.” 

Roi particularly credits her best friend, 

husband and cycling companion John – who 

endlessly champions and supports her. 

“For the world record attempt, the biggest 

challenge was the mental focus to ride for an 

hour around and around in the same direction. 

John cheered me on the whole way. 

“Also we have 10 grandchildren, so I started 

out with the intent of riding 10 laps per 

grandchild and that got me well underway 

and into it. 

“At the end, it was pretty hard. The technique 

is to hold the black line around the 

bottom of the track, but on those last corners 

I was well above the black line. I was so tired I 

just couldn’t hold my line, so it probably cost 

me 50 metres in the end and some time. “ 

The Avantidrome has become their home 

away from home, where the couple are well 

known and respected and have become an 

integral part of the team there. 


KICKSTART 2019 

with exercise 

BY RICHARD BEDDIE 

A new year often kicks off 

with fresh determination 

and goals, and a huge 

number of Kiwis plan to 

start structured exercising. 

According to a survey by an Auckland 

research company, a total of 176,000 

New Zealanders says they will 

definitely start exercising at a gym or fitness 

facility in the next 12 months. 

The study, commissioned by Exercise 

NZ, shows the exercise industry growth is 

looking positive for the future with many 

strong indicators of why more people want 

to exercise, to keep fit and healthy. 

The survey was conducted by Horizon 

Research which also carries out studies for 

many multi-national and national companies, 

government agencies, iwi and national 

business and community organisations. 

ExerciseNZ chief executive Richard Beddie 

says further findings will be released as 

more survey data is analysed. 

He says the research survey asked respondents 

not only about their exercise habits, 

but also perceptions of exercise, its benefits, 

and importantly, if they are thinking of starting 

or ending their exercise habit and why. 

“The survey found nearly 177,000 of the 

adult New Zealand population would definitely 

be keen to start structured exercise in 

the next 12 months. 

“It also showed that around 29,700 people 

would cancel their memberships in the next 

12 months, along with another 14,100 others 

saying they would most likely cancel. 

“But more than half of those leaving an 

exercise facility were planning on joining 

somewhere else. 

“These statistics show the industry as a 

whole will continue to grow strongly, while 

consumers continue to be prepared to move 

to other providers if their needs are not 

being met. 

“So, what’s changing? Around 29 percent 

of people surveyed will be exercising at 

home in the next 12 months. That’s huge 

growth from 10 years ago. 

“The study shows more than half those 

interviewed believe structured exercise is important 

or very important, with another 23 

percent saying that it is somewhat important. 

“Overall, around 23 percent of Kiwis have 

some sort of membership to an exercise facility, 

and the vast majority of those are using it. 

“It is also worth noting that awareness of 

the benefits of exercise increases with age, so 

there is still plenty of opportunity for those 

catering for different (non-traditional gym) 

markets. 

“Female respondents definitely placed 

more importance on structured exercise 

than male respondents.” 

The research report shows activity levels 

are climbing and will likely continue to do 

so. The number planning on starting exercise 

is almost six times the number likely to stop 

in the next 12 months. 

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15

MASTER 

YOUR 

GAME 

It’s not too late to grab a group of friends 

or family and get involved in the Downer 

New Zealand Masters Games, being held 

in Whangani from February 1-10. 

Around New Zealand, hundreds of masters 

athletes and participants are training for 

the upcoming event. 

2019 marks the 30th Anniversary of New 

Zealand Masters Games, the country’s largest 

multi-sport event. 

Launching in February 1989 (in Whanganui), 

the Masters Games were established 

to provide the community with opportunities 

to develop and maintain a healthy 

lifestyle. Dunedin joined the party in 1992, 

and together the two host cities have taken 

this iconic event to new heights. 

In New Zealand, sport and recreation is 

embraced by young and old, across all walks 

of life, playing a significant part in our everyday 

lives. In every Masters Games sport there 

is all that matters in life - great sport, great 

mates, great memories. 

The New Zealand Masters Games is a 

unique event, with diverse and inspiring participants 

ranging in age from 25 to more than 85. 

Embodying the spirit of participation 

with no qualifying standards, the term Masters 

refers only to age, not ability. 

With 54 sports scheduled for 2019, new 

additions include Olympic weightlifting and 

indoor triathlon; as well as croquet returning 

to the line-up, and selected sports opening 

up to para athletes. 

Featuring road and mountain bike 

criterium, a duathlon, corporate relays, and 

a mobility scooter event (an idea submitted 

by Grey Power Whanganui) , the event also 

features the “Masters of Tomorrow” concept 

- aimed at encouraging the younger sporting 

communities to grow and continue with 

sport post high-school. 

The Masters Games is not just about the 

sport, it’s about the social aspect too, making 

great mates and great memories. 

Details of all the sports available are listed 

at www.nzmg.com. 

Embodying the spirit 

of participation with no 

qualifying standards, the 

term Masters refers only 

to age, not ability. 

Photos by CMG Sport 


INSPO tries … FITBIT CHARGE 3 

BY LISA POTTER 

Before getting down to business, I have 

to admit to some borderline obsessive geeklike 

tendencies when it comes to compiling 

information and tracking progress. 

So the opportunity to test drive 

the Fitbit Charge 3 was met 

with more than a small 

amount of anticipation. 

Truth is, I’ve been 

itching to get my hands 

on it for a while, purely 

to check out the swim 

tracking capabilities, 

which has always been 

a slight niggle for me 

with previous models not 

being waterproof enough 

to take into the pool. 

First up, the Fitbit Charge 

3 is mighty comfy. I’m not a fan of 

sleeping with anything on my wrist, finding 

it annoying and uncomfortable. So I wasn’t 

expecting much success when it came to 

wearing the Fitbit to bed to test-drive the 

sleep tracker. To my delight I didn’t even 

notice the watch - it’s super lightweight and 

extremely comfy. So top marks for that. 

Tracking my sleep has never really interested 

me. I often work late into the night 

and know I should get more sleep. But for 

some reason, seeing all the data right there 

in front of me has motivated me to change 

my habits. In fact, to my surprise, out 

of all the whiz bang wizardry 

the Fitbit Charge 3 offers, for 

some reason it is the sleep 

tracker that I’m most fascinated 

by. It tracks not 

only the amount you 

sleep (or don’t) but also 

shows how much time 

is spent in each stage 

of sleep (REM, light 

and deep sleep), as well 

as any periods of awake. 

The data display can be 

viewed by graph. It’s pretty 

fascinating and the first thing I 

now check out each morning. 

As expected, the fitness tracking component 

is comprehensive, with steps taken, 

minutes exercised, heart rate, weight, etc as 

well as water and calorie intake. It’s all geared 

towards improving overall wellbeing, but 

truth is it offers a quick insight and some 

accountability to your daily habits. 

Other useful extras are the hourly activity 

tracker - ideal for those who spend a large 

portion of the day at their desks. This can be 

set to vibrate on your wrist to remind you to 

get up and move each hour. 

The female health tracker allows you to 

track your fertile window and symptoms like 

cramps and headaches. 

Fitbit Coach offers personalised video 

workouts that evolve based on your progress 

and feedback, as well as audio coaching sessions 

to improve endurance, speed and form. 

There are stair workouts, home workouts, 

and plenty of options for those wanting some 

guidelines to follow. Your stats and data are 

used to personalise the workouts. 

If you’ve worn a Fitbit or smartwatch 

before, you’ll appreciate the simple sleek 

design, with watch straps that are simple to 

swap out. The screen is bigger and brighter 

than previous models and simple to scroll 

through the various options. Just tap and 

swipe to see your stats and progress, read 

texts and alerts. 

Being waterproof to 50 metres is a huge bonus 

- no more removing your Fitbit for a bath 

or shower, and now you can track your swimming 

progress also. Able to record the time 

you spent swimming, it’s not automatically set 

up to track strokes or laps which is a shame. 

However the entire package is extremely 

user friendly and a definite motivator if 

you’re goal and results driven. Plus it only 

needs to be charged once a week - bonus. 

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17

EXERCISES TO 

HELP PREVENT 

JOINT STIFFNESS 

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

younger people complained of. Since practicing exercise physiology, I’ve seen clients 

in their early 20s who have been diagnosed with various types of arthritis. 

BY KRISTINA DRILLER 

There are more than 100 different 

forms of arthritis and related diseases, 

according to arthritis.org. The most 

common forms are osteoarthritis (OA) and 

rheumatoid arthritis (RA) both of which have 

very different presentations. 

OA is a degenerative disease in which 

the cartilage within the joint capsule breaks 

down and over time can cause bones to move 

against each other. Pain can vary from very 

mild to highly intense and can change with 

the weather patterns. 

RA is an inflammatory disease in which 

the immune system attacks healthy tissue, 

the lining of the joints. In RA, often you will 

see deformity of the joints and swelling. 

Recent studies have found that regular exercise 

can elicit the similar pain relief for OA 

to that of analgesic drugs (e.g. paracetamol, 

NSAIDs and morphine). This is fantastic 

news as we know that exercise has huge 

health benefits on all aspects of the human 

anatomy and physiology and little negative 

side effects – the main one being getting a 

little hot and sweaty! 

People with OA or RA can both benefit 

from exercise. Exercise will increase blood 

flow to the affected joints and assist with 

reducing stiffness associated with arthritis. 

Cardiovascular exercise is excellent for 

this, walking, cycling or swimming are all 

beneficial and each form can be selected 

based on the needs of the individual. Resistance 

training is also beneficial by improving 

physical function, strengthening the musculature 

surrounding the affected joints and 

improving quality of life by being capable of 

doing every day activities with ease. 

I recommend aiming to move for at least 

30 minutes every day, avoid long periods 

of sitting to reduce joint stiffness and try to 

exercise so that you get a little bit of a puff on 

but can still carry a conversation. 

These exercises featured are great 

options for those with knee OA, who need 

to exercise but find it painful to weight bear. 

They will help strengthen your thighs, butt 

and core. Do these non-weight bearing exercises, 

so you can spend your time on your 

feet doing things that you love. 

1. STRAIGHT LEG RAISE: 

Lie on your back with both knees bent, place 

your hands under the small of your back (if 

able to) and gently press your lower back into 

your hands. Straighten one leg, keeping the 

knee straight (this is the key). Slowly lower 

the leg to the floor as far as you can (maintaining 

a straight knee) and keep the lower 

back gently pressed into the floor. Lift the leg 

back up and repeat on the other side. Build 

up to three sets of 10 on each leg. 

2. BANDED GLUTE BRIDGE: 

Lie on your back with both knees bent, arms 

by your side. Have your band tied up just 

above your knees. Move the knees outwards 

in line with your shoulders. Keep them there 

throughout the movements. Engage your 

belly button, drive your heels into the floor, 

and slowly lift the hips to make a straight line 

from your knees to your shoulders. Pause 

and slowly lower. As you lower, watch that 

your knees don’t cave in. Perform three sets 

of 10. 

3. BUTT SQUEEZE: 

Lie on your stomach face down, keeping 

both hips gently pressed into the floor (to 

keep them from rotating during the movement). 

Squeeze your butt and lift your leg off 

the floor. Pause and slowly lower. Ensure you 

don’t arch your back during the movement. 

Perform 3 sets of 10–15 on each side. 

4. KNEE BENDS WITH FEET 

ON A SWISS BALL: 

Lie on your back, place your feet on the 

Swiss ball. Place your arms by your side, pull 

your toes to your nose and pull the heels to 

your butt, as you gently bend your knees. 

Push your feet back out and repeat, loosening 

up the knees and hips and increasing 

their blood flow. Perform three sets of 10. Do 

more when able or as feels good for you. 

I recommend aiming to move for at least 30 minutes 

every day, avoid long periods of sitting to reduce joint 

stiffness and try to exercise so that you get a little bit 

of a puff on but can still carry a conversation. 

KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease 

management, Kristina Driller is a sport and rehab consultant at UniRec and uses 

“exercise as medicine”. Kristina has a wealth of experience spanning eight years 

and provides expert advice in chronic disease management and musculoskeletal 

rehabilitation. 


▲ 1. STRAIGHT LEG RAISE 

▲ 2. BANDED GLUTE BRIDGE 

▲ 3. BUTT SQUEEZE 

▲ 4. KNEE BENDS WITH FEET ON A SWISS BALL 


19

POWERING 

THROUGH 

Northland mum Arna-Lise 

Harris had extra reason to 

celebrate crossing the finish 

line at the recent Kerikeri 

Marathon. Not only was 

completing the challenging 

event an achievement in itself, 

but the race also represented 

her triumph over a nine-year 

battle with depression. 

Wind the clock back nine years and 

Arna-Lise could never have imagined 

she would be running in the 

Kerikeri half-marathon. She’d just given birth 

to her eldest child Lily and struggled to bond 

with her – often feeling angry and resentful. 

At the time, she had no idea that these 

were signs of depression, and the beginning 

of a nine- year journey with an illness that 

caused her so much anxiety that she was 

regularly in a state of panic: 

“Anxiety made me irritable, irrational and 

took away my confidence in life and areas 

I once thrived in. I couldn’t sleep. In the 

quiet of the night my heart would race and 

my mind would work overtime on the cares 

of the day. I couldn’t silence my thoughts. I 

went from being an outgoing extrovert to an 

introvert, wanting to hide and stay home.” 

Finally, after several years, along with the 

birth of two more babies, Arna-Lise went 

to the doctor, saying ““I don’t know what is 

wrong with me, but whatever it is, it is ruining 

my life.” 

The doctor identified postnatal depression 

and Arna-Lise was given five free counselling 

sessions but it wasn’t enough, and two 

years later, Arna-Lise’s thoughts became dark 

and suicidal: “[I wondered if] life was some 

lacklustre existence and then we die? Would 

I ever feel happy again?” 

Going back to the doctor and being 

prescribed medication was a turning point 

for Arna-Lise, but by this time she was 

104kg: “Everything was so hard. I felt so 

broken, I wanted food to be my friend…being 

overweight affected my self-esteem hugely 

- which affected my head space. I really 

wanted to live a life free from depression and 

anxiety, but also, if possible, to do so without 

having to be on medication for the rest of 

my life.” 

Arna-Lise set herself a goal weight of 

70kg. Initially, her exercise goal was just to 

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

needed to regain my physical strength [and] 

I kept injuring myself because of my size and 

having very weak muscles.” 

Eventually, Arna-Lise felt like she wanted 

to run. Initially, she could only run 50 to 100 

metres but eventually it became 5km without 

stopping. 

“I had a group of fit friends who were 

training to do the Kerikeri half marathon, 


and they applied a bit of friendly pressure 

- daring me that if I could run 5km I could 

definitely do the half marathon - so I just 

decided to have a go!” 

The Kerikeri half-marathon marked a 

significant milestone for Arna-Lise, and triumph 

over her battle with depression. 

“Looking back on that angry mum, 

spending long nights at home dealing with 

premmie babies, I thought I was a monster 

and I wasn’t cut out to have children. I now 

realise that I was experiencing PTSD, severe 

depression and anxiety and I didn’t know.” 

Arna-Lise used her Kerikeri half-marathon 

to raise awareness of perinatal depression 

and anxiety and fundraise for Mothers 

Helpers – an organisation that focuses on 

identifying depression and anxiety in mothers 

early, and providing them with help and 

recovery. 

Founder of Mothers Helpers Kristina 

Paterson says “Arna-Lise Harris had clear 

risk-factors for perinatal depression and 

anxiety. When we consider that Arna-Lise 

had three pre-schoolers before she was 

diagnosed, we are talking about a series of 

health professionals that have come in and 

out of her life without ever screening her or 

identifying that anything was wrong. 

“Even when diagnosis has occurred, the 

treatment has been inadequate and the monitoring 

and follow-up non-existent. We are 

letting our mothers down, and we drastically 

need to change that.” 

If there is one thing that Arna-Lise Harris 

wants other mums experiencing depression/ 

anxiety to know, it’s that “you can get your 

life back and feel happy again. Being freely 

loved and accepted by people when you are 

honest about your struggles is one of life’s 

very best feelings.” 

Arna-Lise is fundraising for the cause 

with a give-a-little page: https://givealittle. 

co.nz/fundraiser/an-incredible-opportunity 

and is also set to feature on an upcoming 

national television series with Charity TV to 

screen across New Zealand in 2019. 

“I’m looking for brands to align with and 

promote on this television project, which 

involves me undertaking a life-changing 

adventure. The footage will be used as part 

of the television series which combines adventure, 

travel, philanthropy and television. 

In this instance all of my endeavours will 

directly support Mother’s Helpers.” 

For more information about Mothers’ 

Helpers, and for help and support around 

antenatal and postnatal depression, 

visit mothershelpers.co.nz 

GET ON YER BIKE 

Use the summer break to hone your 

pedal power, with an eye to the 

Grassroots New Zealand Cycle Classic. 

While you may not be as competitive as the 

elite riders from around the world who will 

be participating, it’s an ideal opportunity to 

motivate yourself to follow along and ride 

some of the stages at your own pace. 

The event coincides with Ride New Zealand’s 

Festival of Cycling, a week-long festival 

encouraging people of all ages and stages of 

cycling to get out and ride more regularly. 

“Having the Grassroots New Zealand Cycle 

Classic and Ride New Zealand’s Festival 

of Cycling being held simultaneously will 

give the entire community a chance to see 

some of the world’s best riders in action and 

provide them with opportunities to get out 

on their own bikes and discover the Waipā 

district one road at a time,” says race director 

Jorge Sandoval. 

The five-stage elite international men’s 

road cycling race is the only Union Cycliste 

Internationale (UCI) 2.2 sanctioned race to 

be held in New Zealand in 2019 and will be 

staged entirely in and around the surrounds 

of Waipā from January 23-27, featuring challenging 

new race routes to test all riders. 

“Grassroots Trust has been supporting 

many sports, community and education 

organisations since it was established in 2003 

and we are very grateful for its support to 

help deliver New Zealand’s biggest international 

cycle tour,” says Jorge. 

Having previously run the New Zealand 

Cycle Classic for the past 31 years in Wellington, 

Manawatu and Wairarapa, Jorge was 

offered a fresh start to stage the 2019 event 

in Waipā thanks to generous support of the 

Brian Perry Charitable Trust, Waipa District 

Council, Three Peaks and Grassroots Trust. 

He says it change will help him achieve a 

shared goal of growing the race from a UCI 

2.2 accredited stage tour to a UCI 2.1 accredited 

tour. 

“We share the same vision of growing 

the tour and cementing its reputation as the 

premier road cycling event in the country. 

This vision also sees a significant community 

event developed to complement 

the Cycle Classic and celebrate the Waipa 

District,” he says. 

Photos by Dave Lintott 

Photography 


21

COMPETITION 

CORNER 

Merry Christmas and happy summer 

from the team at INSPO. 

We’ve got an awesome array of goodies for you to enjoy. 

To enter, email your name and address, with the 

keyword of the prize you’d like to win in the subject line, to 

win@inspomag.co.nz or enter online at inspomag.co.nz. 

Entries close January 11 2019 so you can kick off your New Year 

with some exciting treats. 

FITBIT CHARGE 3 

Take control of your exercise, wellbeing and sleep for 2019 and 

enter to win a Fitbit Charge 3. Demonstrating the continued 

evolution of this wearable technology, the Fitbit Charge 3 

offers personalised training, as well as reminders to get up and 

move (perfect if you sit at a desk all day). Best of all - it’s now 

waterproof to 50m so is perfect for beach or pool swim training. 

fitbit.com. Keyword: FITBIT CHARGE 3 

BENNETTO 

New Zealand made chocolate, fairtrade, 

organic, vegan - and delish. (bennetto. 

co.nz) Enter to win one of five prize 

packs of Bennetto chocolatey goodness. 

Keyword: BENNETTO 

FRESH START 

Nadia Lim’s newest cookbook Fresh Start, 

Feel Great! Makes every mealtime simple, 

tasty and super healthy. nadialim.com 

Keyword: FRESH START 

BE KIND BODY CO 

Natural skincare, handmade in New Zealand with 

love. Enter to win one of two luscious prizes. 

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Keyword: BEKIND (Be Kind mask and 

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SANTOSA 

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Keyword: SANTOSA 

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PECS PROTEIN COFFEE 

Forget protein powder and shakes. Enjoy 

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FROOZE BALLS 

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Keyword: FROOZE BALLS 

THE SKIN KITCHEN BODY SCRUBS 

Exfoliate and nourish your skin with TSK creations. Handcrafted 

in Nelson, from natural plant-based ingredients, it’s the ultimate 

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scrubs. theskinkitchen.co.nz Keyword: THE SKIN KITCHEN 

RENÉ’S KOMBUCHA 

Crafted by one of the first genuine Kiwi brewers, 

René’s Kombucha is an organic cultured tea with 

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WELEDA TINTED LIP BALMS 

Pucker up this summer with luscious lips 

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LIVING GREEN 

Not all cleaning products are created equal. Living 

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Keyword: LIVING GREEN

WELLBEING 

AWARENESS 

Wellbeing is a term being increasingly used, through 

conversations, marketing and in information gathering. 

But do we know what it means? Do we know what it 

looks like, what it feels like, what it is? 

BY SHANE WAY 

Wellbeing is defined as “a positive 

condition of existence, or a state 

of being comfortable, happy or 

healthy”. 

It looks quite straightforward in print, 

but when we conceptualise and contextualise 

wellbeing in our own lives, that’s where it 

becomes not so simple. We all have our own 

personal definition of healthy and happy - 

and then we also feel the pressure to compete 

with society’s view of healthy and happy. 

For example, my personal definition of 

health is probably a lot different from other 

people’s, especially within the fitness industry. 

For me, health is a lot more than just the 

physical side of things, and my physical 

health is a lot more than having a “good 

body”. 

It’s about being able to breathe, to be able 

to move. To have functionality, mobility and 

be able to do all the things I want to do. 

My own personal definition/concept of 

wellbeing is derived from three key areas. 

The six dimensions of wellness, Māori health 

model (Te Whare Tapa Whā) and my own 

personal life experiences, values and belief 

systems. 

The six dimensions of wellness integrates 

spiritual, emotional and physical health. Te 

Whare Tapa Whā is a belief system based 

around the wharenui with its strong foundations 

and four equal sides. Should one of 

the four dimensions be damaged, a person 

can become unbalanced compromising the 

whole structural integrity – our wellbeing. 

From this, I have focused on what I believe 

is important when it comes to wellbeing 

– what we really need to focus on, think 

about and work for daily. There are five key 

concepts I believe contribute to our overall 

wellbeing. These are physical, emotional, 

spiritual, social and environmental health. 

At the beginning of each month I sit 

down and analyse where I’m currently at 

under each concept. Are they balanced and 

am I achieving wellbeing? 

So how do you figure out what these five 

key concepts mean to you? 

Physical 

Physical health is so hard to achieve because 

of how it is portrayed. We’re told that 

unless we have a low body fat percentage, 

big muscles and a banging body, we’re not 

healthy. But physical health looks different to 

everyone and is defined by you. Think about 

what it means to you, do you want to be fit? 

Strong? Flexible? Mobile? Think about what 

you want to be able to achieve with your 

body and how you want to feel – that right 

there is your physical health definition 

Emotional 

We’ve become out of touch with our own 

emotions. Feeling and expressing emotion 

is normal. Emotional health means being 

in touch with your emotional presence; 

knowing it’s okay to be happy, sad, angry 

etc. It’s being in touch your emotional state 


is, understanding it and knowing what to do 

when your emotions to get the better of you, 

while also being aware of those around you 

and being sensitive to their emotional needs. 

Spiritual 

Spiritual health isn’t just based on spirituality, 

faith or religion. Spiritual health 

is about your soul; what feeds your soul, 

what gives you drive, and adds purpose and 

meaning to life. Your spirit is what gets you 

out of bed in the morning, what influences 

your values, morals and characteristics, and 

what makes your life meaningful. It’s about 

having a life that you enjoy, a life that 

makes you happy and a life that you are 

living to the fullest. 

Social 

Social health is vital. It is the relationships 

we build, the people we surround ourselves 

with and how we interact, communicate and 

relate to people. We all have different social 

needs; whether we’re introverted, extroverted 

or anywhere in between. It’s knowing the 

type of social interaction that you need and 

that is healthy for you, that brings positivity 

to your life and intellectually compels you. 

Sometimes we need to be alone, other times 

we need to be surrounded by people. It’s 

about working out that balance, knowing 

your personality and knowing it’s okay to say 

no when you need time alone. 

Environmental 

For me, environmental health is the world 

around us. It’s where we live, work, socialise 

and play. Having a healthy living and work 

environment is crucial. We need to feel safe, 

secure and happy in our environment. Having 

a roof over your head and a job is something 

that is important for our wellbeing, 

something that not everyone has the luxury 

of. But we also need to ensure it’s healthy – 

if that home or workplace is toxic, then it’s 

going to affect all areas of your wellbeing and 

you need to get out. 

Being in tune with these five areas of 

health will help you on your journey to 

wellbeing. Life should be fun. We all want 

to be happy and live life to the fullest. So 

sit down, have a think about these key areas 

and identify where you can make a positive 

change that is going to create balance, increase 

happiness and contribute to wellbeing 

and that full quality of life. 

SHANE WAY An award-winning personal trainer; Shane is committed to helping 

others reach their goals and enjoy a positive mindset. Passionate about sharing his own 

journey, he places a strong focus on mental wellbeing alongside physical wellbeing. 

Shane is also a member of the advisory board for “Creating Our Futures”, which is the 

proposed model of change for Mental Health and Addiction services in Waikato. 

BEARD essentials 

Summer grooming is for men too, and 

with the rise in popularity of beard 

fashion, a well tended beard can be a 

thing of beauty. 

Hamilton couple Tara Overwater and Jarrod 

Langman are dedicated to the cause. The 

couple kicked off their thriving business, Rosco 

Beard Co. with a range of handcrafted 100 

percent natural beard oils and beard balms. 

“We believe in educating men in caring 

for their beards and skin underneath, and 

our products are designed exactly for that!” 

says Tara. 

“My background is in beauty therapy, 

and so I used my knowledge to craft our oils 

out of jojoba oil (it is the closest to the skin’s 

natural oil, and so the skin recognises it as 

‘something it created’ and therefore allows it 

into the skin to nourish and hydrate).” 

Other ingredients include sweet almond 

oil, argan oil and hemp seed oil to nourish 

and hydrate the skin and beard hair, which 

in turn reduces dandruff, itchy and dry skin 

and leads to less breakage (faster growth) of 

the beard hair. 

“Our products are 100 percent natural 

and organic where possible. Most importantly, 

they are not tested on animals!” 

The popular Rosco beard balms are crafted 

with argan oil, jojoba oil, beeswax, shea 

butter and cocoa butter. 

“These are suited for longer beards that 

not only need hydration, but also help with 

styling and ‘smoothing the fuzz’.” 

All products are scented with certified 

pure therapeutic grade essential oils 

(doTerra). 

The business is named after Jarrod’s father 

Ross (nickname Rosco) who passed away 

a few years ago. Rosco Beard Co is a way of 

carrying on his name. 

Tara and Jarrod are familiar (and popular) 

faces at local markets and the range is 

available on Facebook (facebook.com/ 

roscobeardco) 

WIN WIN WIN 

Enter to win a Rosco Beard Co. gift 

pack of natural goodies, including a 

beard balm, beard oil and wooden 

comb. To enter, email your name and 

address, with ROSCO in the subject 

line, to win@inspomag.co.nz or enter 

online at inspomag.co.nz. 

Entries close January 11, 2019. 


25

UP FOR THE CHALLENGE? 

If you’re looking for a event to strive for in 

2019, how about the Whaka 100 endurance 

race? 

Warning - only try this if you’ve got some 

serious stamina and time to dedicate to 

training. 

Regarded as the toughest mountain marathon 

(100km) in the southern hemisphere, 

the Whaka 100 endurance sees hardy 

athletes from around the globe spend hours 

pedalling almost unimaginable terrain. 

The iconic mountain-bike event deep in 

Rotorua’s famous Whakarewarewa Forest 

taking advantage of 160km of single track 

trail perfection - nowhere else in Australasia 

has an event like it. 

Featuring cross-country riding at its 

finest, the Whaka 100 gives competitors a 

chance to show off skill and endurance. 

Held this year on Labour weekend, 2018 

takes its place in the history books for some 

epic performances which saw a number of 

course records smashed. 

Christchurch’s Tim Rush won with a time 

of 05:10:56 and Manawatu’s Josie Wilcox won 

with a time of 05:53:32, both breaking the 

100km records. Tim Rush beat the course 

record by 11 minutes, while Josie Wilcox beat 

it by 19 minutes. That’s some impressive 

pedalling! 

More results were: Male 100km top 5: 

Tim Rush 05:10:56, Brad Jones 05:17:02, Sam 

Shaw 05:25:19, Callum Gordon 05:31:30, 

Maxwell Wickens 05:40:27. Female 100km 

top 5: Josie Wilcox 05:53:32, Tanya Sharp 

06:56:57, Imi Blance 07:05:04, Mary Gray 

07:06:24, Liz Smith 07:18:34 

With an impressive prize pool to compliment 

the kudos of completing such an event, 

it could be the ideal challenge to set yourself 

for 2019. If you’re not up for the main event, 

there’s something for everyone, with the 

Shootout Time Trial, 5.5km kids ride, 25km, 

50km, 100km (relay, pairs, individual) and 

King of the Mountain. Dates for 2019 are October 

26-27 and the full schedule is available 

online, along with a training programme. 

Whaka100.co.nz 

DEEP CLEAN 

A combination of powerful protection and 

effective care, the NIVEA MEN DEEP range 

is the perfect stocking filler for the man in 

your life. 

Covering every step of a man’s grooming 

routine, the collection includes a shower gel, 

shaving gel, a face and beard wash, anti-perspirant 

and an after-shave. Plus the spicy 

citrus fragrance is the ultimate in summer 

freshness. 

With black charcoal as an ingredient for an 

extra deep clean, the shaving gel comes out 

as a black gel, turning white when it transforms 

into foam. 

Up your grooming game 

and enter to win one of 

three NIVEA MEN 

DEEP prize packs. 

WIN 

To enter, email your 

name and address to 

win@inspomag.co.nz 

with NIVEA MEN 

DEEP in the subject 

line, or enter online at 

inspomag.co.nz. 

Entries close 

January 11 2019. 


has benefits, it doesn’t mean lower intensity 

workouts have fewer benefits. 

The case for HIIT 

The high intensity by nature means HIIT 

workouts can be shorter, making it perfect for 

the time poor. The short bursts of work mean 

that an exerciser can work at a higher rate, as 

they do not have to maintain the effort. 

Slow and steady versus 

HIGH INTESITY 

With the rise of high intensity exercise classes booming, 

the battle between steady state training and high intensity 

training continues to rage. The New Zealand Register of 

Exercise Professionals (REPS) weighs in on the debate. 

It doesn’t seem long ago that the exercise 

message was all about getting your heart 

rate up, and keeping it up for an extended 

period. 

In recent times the move has been more 

towards short fast workouts, where these 

slower burn workouts seem to becoming 

more popular- so which is best? 

High intensity interval training (HIIT) is 

simply alternating between higher intensity 

bursts of exercise with time to rest in 

between, with the bursts generally being less 

than two minutes. Steady state training is 

involves exercising more consistently, for a 

longer period of time. 

Recently, there has been a focus on the 

benefits of HIIT; the shorter bursts mean an 

exerciser can work harder as they don’t need 

to sustain the effort for as long. HIIT sessions 

also tend to be shorter overall so are helpful 

for the time poor. Research has backed up 

this popularity, with benefits of this style 

of training showing some great health and 

fitness results. 

You may be forgiven for thinking that 

as HIIT has shown such effectiveness, that 

steady state training is not ideal for getting 

results. When it comes to exercise, it turns 

out that not only is steady state training just 

as effective for a big range of health improvements, 

it is also better, and safer than higher 

intensity options for a range of exercisers - 

not just for those who are older or less active. 

The key is that just because high intensity 

The case for steady state 

For heart strengthening, and feel good 

enhancing benefits, low intensity steady state 

workouts are just as effective as HIIT. It’s also 

less intimidating for those who are intimidated 

by harder exercise. 

The case for both? 

So, which is best? The answer is either; 

depending on your circumstances, current 

condition, and preferences. 

For those who like to go hard, and get 

their workout done quickly, then high intensity 

is the way to go. But for those who like to 

enjoy the ‘scenery’, then steady state may be 

a better option. 

Beware though - the benefits of exercise 

require progressive overload, so doing the 

same steady state workout will improve your 

fitness initially, but after a period of time 

the body adapts, so a session will need to be 

longer, or harder, to get more improvements. 

For the average exerciser, variety is the 

spice of life, and most people will end up engaging 

in both HIIT and steady state training. 

What hasn’t changed is that whatever 

exercise style you undertake, it is important 

you do it with guidance from an exercise 

professional who is qualified and experienced 

to provide safe and effective exercise 

advice to you. 

THE NZ REGISTER OF EXERCISE PRO- 

FESSIONALS (REPS) ) is an independent not 

for profit quality mark of exercise professionals 

and facilities. Using REPs Registered Exercise 

Professionals is the “warrant of fitness check” that 

exercise professionals and facilities meet New Zealand 

and internationally benchmarked standards 

to deliver safe exercise advice and instruction. 

Selling homes 

throughout 

Ha milton! 

BALLET- JAZZ - TAP - HIP HOP 

MUSICAL THEATRE-CONTEMPORARY 

0 7 855 1524 

lissettevalerie@gmail.com 

www.valerielissettedance.co.nz 

Jo Harris 

027 551 3552 

joh@lodge.co.nz 

JOHARRIS.CO.NZ 

My passion equals your results! 


27

Why you should 

GET MOVING 

Due to the lack of physical activity in modern day lifestyles, 

numerous health risks have emerged. This inactivity has 

caused deterioration of the body’s physical function, which 

has resulted in many more cases of premature death and 

poor quality of life due to the onset of hypokinetic disease. 

BY MICHIEL BADENHORST 

Statistics in New Zealand paint a pretty 

bleak picture when it comes to injury 

and illness. In 2017 a total of 231,100 

work-related injury claims were made. 

According to the Ministry of Health, 32% 

of adults are obese, 12% children (Under age 

15) are obese and obesity contributes to an 

alarming percentage of all illness, disability, 

and premature mortality. And 186,000 people 

are living with heart disease. 

The 2016/17 New Zealand Health Survey 

found that one in six New Zealand adults 

had been diagnosed with a common mental 

disorder at some time in their lives. This 

includes depression, bipolar disorders and 

anxiety disorders. 

Not all hope is lost though. The evidence 

is clear that physical activity can reduce the 

risk of injury and aids in rehabilitation of 

physical injuries, metabolic conditions and 

mental health problems. It also contributes 

to a stronger immune system and weight loss 

that promotes health and wellbeing. 

Here is an excerpt from the Mental 

Health Foundation of New Zealand: 

“Physical activity releases endorphins 

into your blood stream. These are the body’s 

natural painkillers and are responsible for 

the pleasant ‘feel good’ factor often felt after 

being active. 

Physical activity improves muscle and 

heart function, increases blood flow to the 

brain and increases the efficiency of brain 

chemicals. It can also promote better sleep. 

There is some evidence that being active 

can improve cognitive functioning in older 

people. 

Physical activity has psychological benefits 

too. It can: - improve self-esteem - give 

you a sense of control over your life - promote 

a sense of positive achievement - help 

with weight control - provide opportunities 

for socialising and making new friends.” 

Addressing this big issue in New Zealand 

requires a strong multi-disciplinary 

approach to ensure the health and wellbeing 

of the population. 

Part of this multi-disciplinary team is the 

medically recognised professional discipline 

of Accredited Exercise Physiology (AEP). 

An Accredited Exercise Physiologist can 

be thought of as a specialised exercise therapist 

that functions in professional alliance to 

health and medicine. It can also be defined as 

an individual who specialises in the delivery 

of exercise, lifestyle and behaviour modification 

programmes for the prevention, 

management and rehabilitation of chronic 

conditions, diseases and injuries. 

AEPs improve an individual’s physical 

status and quality of life through individualised 

assessment and exercise prescription in 

dual context of clinical pathology (acute and 

chronic) and performance enhancement. 

Wintec’s Centre for Sport Science and 

Human Performance have been training and 

equipping Postgraduate Diploma and Master 

of Science in Sport and Exercise Science students 

for the past three years and also boasts 

a Biokinetic Clinic that utilises AEPs and post 

graduate students to provide a specialised 

service to the community. 

The Biokinetic Clinic provides individualised 

exercise and lifestyle education for 

clients across a wide spectrum of health, 

from the apparently healthy to those with 

diagnosed conditions such as cardiovascular 

disease, cancer, diabetes, respiratory disease 

or chronic pain or injury. 

The AEP plays an important role in the 

multi-disciplinary team by providing specialised 

exercise testing, exercise programming 

and client education (within their professional 

scope of practice) in conjunction with 

other medical and allied health professionals. 

In the New Zealand context there is, 

under the Treaty of Waitangi, a commitment 

to Maori health, Pacific health and the 

multi-cultural NZ population. 

At the Wintec Biokinetic Centre it is taught 

that exercise is medicine. The holistic approach 

aims to improve the health and wellbeing 

of the people of this beautiful country. 

The centre offers a variety of packages 

and options including an eight-week, twice 

per week free programme to individuals 

who meet the terms and conditions. A new 

Corporate Wellness initiative to promote 

health and wellbeing in the marketplace has 

also been launched. 

Visit https://www.wintec.ac.nz/whph/biokinetic-centre 

for more information. 

About Michiel 

Michiel Badehorst is passionate about 

encouraging and educating young athletes. 

With a focus on youth obesity, safe training, 

functional physical development, long term 

athletic development and active lifestyle, 

Michiel is the Strength and Conditioning 

co-ordinator at St.Paul’s Collegiate School, 

Hamilton. Having grown up on a farm in 

South Africa, Michiel received his honours 

degree in Biokinetics (Musculosceletal 

Excercises Science and Rehabiliatation) from 

the University of the Free State in 2004. He 

has worked at a high school in youth athletic 

development and owned a CrossFit affiliate. 


WINTEC OPENS NEW ZEALAND’S 

NEWEST PHYSIOTHERAPY SCHOOL 

Waikato Institute of Technology 

(Wintec) is home to New Zealand’s 

first new school of physiotherapy 

in 45 years, a coup for the central 

North Island. 

The addition to Wintec’s line-up makes 

it the base for just the third physiotherapy 

school in New Zealand, with the other two in 

Auckland and Otago. 

“This is great news and while I’m delighted 

for Wintec, the real significance of this is 

for the people of the central North Island,” 

says Wintec acting chief executive David 

Christiansen. 

“Wintec’s new physiotherapy school is 

significant and reflects our role in responding 

to the dynamic growth of this area by 

helping develop the future health workforce 

for our region”. 

“The approval of Wintec’s physiotherapy 

school is a reflection of the excellent work 

we are doing at Wintec, which is the largest 

health and social practice education provider 

in the Midland region.” 

Physiotherapy Board chair Janice Mueller 

said: “The accreditation process is rigorous.” 

“Our principle role is public safety, and 

that includes making sure that physiotherapy 

in New Zealand is taught to a high standard. 

It has been a robust process and Wintec has 

met our requirements.” 

Wintec is approved to deliver physiotherapy 

and accredited degree qualifications of 

Bachelor of Physiotherapy and Bachelor of 

Physiotherapy (Honours). 

The first physiotherapy students will 

begin their studies on February 11, 2019. 

Wintec director of Health and Social 

Practice, Dr Angela Beaton who led the 

development of the Wintec Physiotherapy 

School says: “We are looking forward to continuing 

to work in partnership with our community 

and practice partners to deliver an 

innovative, new physiotherapy programme. 

“With the addition of physiotherapy, 

this extends the range of health and social 

practice programmes Wintec delivers across 

the region, which includes nursing, midwifery, 

social practice, occupational therapy and 

sport and exercise science. 

“Enrolment applications have now been 

shortlisted and we are currently interviewing 

Dr Angela Beaton 

the first round of applicants,” says Dr Beaton. 

“We hope to have the first round of offers 

out before Christmas and look forward to 

welcoming our first group of students on 11 

February, 2019.” 

This isn’t just sport. 

This is about excellence, 

wellness, health and 

helping people reach 

their potential. 

There are many different levels, choices 

and career paths offered by the Centre for 

Sport Science and Human Performance, with 

postgraduate, degree, diploma, and certificate 

programmes available. 

Postgraduate scholarships available. 

Apply now for 2019! 

create your world 

www.wintec.ac.nz 


29

HELPING BREAST 

C NCER SURVIVORS 

with cosmetic tattooing 

A Waikato woman who has overcome two types of cancer is giving back by helping 

other women who’ve battled breast cancer. 

As the founder of Lady Ink Cosmetic 

Tattooing, Debbie Casson helps 

women who have been through 

breast reconstruction surgery for breast cancer, 

by performing cosmetic nipple tattooing 

– something she says helps give women 

their self-esteem and confidence back after a 

tough journey. 

Around 2800 New Zealand women and 

20 men are diagnosed with breast cancer 

every year. 

One in nine women will get breast cancer 

in their lifetime and, as a cancer survivor 

herself, Debbie strives to help promote 

breast cancer awareness and offers a range of 

services for women who have been through 

breast cancer. 

“Making women feel whole again, and 

their reaction when they first look at themselves 

in the mirror, it really is the cherry on 

top,” says Debbie. 

Diagnosed with two forms of cancer in 

the space of a week in 2012, Debbie had a 

rare type of sinus cancer, and then just days 

later was diagnosed with breast cancer following 

a routine mammogram. 

As a survivor, she understands the emotions 

of what cosmetic nipple tattooing can 

mean to a woman after undergoing breast 

reconstruction, along with chemotherapy 

and radiation. 

After being diagnosed, Debbie, a former 

nail technician, joined Shocking Pink - a nationwide 

charity for woman diagnosed with 

cancer, aged 45 years and younger. 

The charity group has a huge impact 

on the women involved through an online 

support system and grants. As well, Shocking 

Pink hosts an annual retreat in both the 

North Island and South Island for women 

to attend, meet each other and form 

friendships. 

Debbie now helps run the charity as one 

of three trustees. However, being a part of 

Shocking Pink is what led her to train in 

“It gives me so much joy 

seeing the difference it 

makes in women’s lives 

and it makes me want to 

carry on doing what I’m 

doing,” 

cosmetic tattooing. 

Talking to women within the group, 

Debbie realised how financially out-of-reach 

it was to get areola tattooing done after breast 

cancer. 

The nipple repigmentation and 3D 

nipple cosmetic tattooing service that she 

offers helps post- mastectomy patients by 

creating the appearance of an areola after 

nipple reconstruction, or a 3D nipple can be 

created by shading with pigments giving the 

3D effect. 

“It gives me so much joy seeing the difference 

it makes in women’s lives and it makes 

me want to carry on doing what I’m doing,” 

Debbie said. 

As part of her training, she also learnt to 

do eyebrows, eyeliner and lips. Chemother- 

Gift vouches available 

treat your loved one to brows, 

eyeliner or lips this Xmas. 

Debbie Casson CPCP 

Certified Permanent Cosmetic Professional USA 

www.ladyink.co.nz 

027 438 3329 


apy can often result in loss of eyebrows and 

hair. 

“There is sometimes a need for cosmetic 

eyebrow tattooing after treatment as they 

don’t always grow back. Women then think 

about lips and eye liners as their treat afterwards 

as well,” says Debbie. 

She also specialises in scar camouflage, 

to help with scarring after surgeries or other 

skin issues. 

For her clients, knowing that Debbie is 

a survivor herself and has been where they 

are, helps them feel more relaxed when they 

come in and tell their story to her. 

Around 

2800 women 

& 

20 men 

are diagnosed 

with breast cancer 

every year in 

New Zealand 

The newly established 

Hamilton Skin Cancer 

centre opened its doors on 

Monday 3 

December 2018. 

Call us to book 

07 856 1646 

www.hamiltonskin.co.nz 


31

A CHANGE OF FOCUS 

BY KARA THOMAS 

At 31 years of age I was living the 

dream! I was working in High Performance 

Sport and travelling with New 

Zealand’s elite athletes in Europe, working 

with the New Zealand Rowing team and 

striving towards my goal of being a Physiotherapist 

for the NZ Olympic and Commonwealth 

Games teams. I was living a privileged 

life, working hard, supporting our athletes 

on the world stage and exploring the world 

doing what I love as a Physiotherapist. 

My world came crashing down when I 

was diagnosed with Non-Hodgkin’s Lymphoma 

in 2013, which resulted in major surgery 

and a period of chemotherapy. Even with 

my background, the treatment regime was 

much more aggressive than I anticipated. It 

was mentally and physically draining, both 

directly on myself but it also indirectly on 

my family and friends. 

Following my surgery and treatment I 

recognised the need for physiotherapy to 

help me to regain my strength and stamina, 

to strengthen my muscles and to support 

me to live my life to my full potential – to 

maximise my recovery and capitalise on the 

opportunity of a healthy life. An opportunity 

that I nearly missed out on. 

Through my involvement with a PINC 

Cancer Rehabilitation Physiotherapist, not 

only did I get a comprehensive programme 

that helped me work towards my goals, I was 

also provided with a plan to engage in regular 

exercise and advice to manage fatigue as 

I went through six rounds of chemotherapy. 

Having a PINC Cancer Rehab Physiotherapist 

guide me and give me direction as to 

what exercise I should be doing and encouraging 

exercise as a strategy for supporting 

my goal - to go to the Glasgow Commonwealth 

Games as a Physiotherapist for the 

New Zealand Team. 

Following my recovery, I was determined 

to complete my training as a PINC 

and STEEL Physiotherapist, in order to 

support both men and women during their 

cancer journey. Through my own personal 

experience and my work in supporting individuals 

with cancer, I am humbled at the 

significant impact PINC & STEEL Cancer 

Rehabilitation and exercise can provide in 

supporting an individual to live a fulfilling 

and meaningful life. 

Our range of PINC and STEEL programmes 

aim to help people heal as well 

as possible, and function at optimal levels 

through every stage of their treatment and 

recovery, incorporating individualised 

physiotherapy rehabilitation and exercise 

prescription to specialised group exercise 

classes. Having professional guidance will ensure 

your exercise and rehabilitation is individually 

tailored to your ability or diagnosis 

to ensure the maximum possible benefit. 

Now five years into my journey I am privileged 

to operate two physiotherapy clinics 

in Te Awamutu and Otorohanga. With my 

experienced team of twelve amazing physiotherapists, 

we provide private practice physiotherapy 

services to the general community. 

We provide a variety of services including 

providing PINC and STEEL Cancer Rehab 

along with physiotherapists with interests in 

Women’s Health, Paediatric Physiotherapy, 

Neurological conditions, Vestibular conditions 

and Breathing disorders. 

For more information about 

the full range of PINC and STEEL 

Cancer Rehab Programmes 

visit: Pincandsteel.com or 

contact: Kara Thomas at 

Focused Physiotherapy, Te Awamutu. 

A C C P R O VIDE R 

• Spinal, Sport and Work Injuries 

• PINC and STEEL Cancer 

Rehabilitation 

• Women’s Health 

• Neurological Conditions 

• Paediatric Physiotherapy 

• Elderly 

• Acupuncture 

• Pre & Post Op 

• Exercise Programmes 

• Pilates 

• Manual and Manipulative Therapy 

• Vestibular Physiotherapy 

• Hydrotherapy 

• Falls Prevention 

• Breathing Disorders 

Open Monday-Friday 

Early morning and late evening appointments available. 

Phone the clinic for more information or to make an appointment. 

13/670 CAMBRIDGE ROAD, TE AWAMUTU • 07 871 4321 • info@focusedphysio.co.nz • www.focusedphysio.co.nz 


OLD SCIENCE 

– new technology 

ATP Laser Therapy Centre 

has been providing 

effective drug-free pain 

relief and accelerated healing in 

Waikato for the past five years. 

Using Low Level Laser Therapy 

(LLLT or cold Laser, also known 

as Photobiomodulation or PBM), 

which is a growing trend internationally 

but little known in 

New Zealand. 

This regenerative treatment 

simply reduces inflammation and 

speeds up healing, quite significantly 

in all tissues, skin, muscles, 

tendons, ligaments, bones and 

nerves. 

It can even regenerate cartilage. 

ATP Laser Therapy Centre 

treat new and old injuries and can 

relieve the pain of arthritis for 

several months at a time. 

The NovoThor whole body 

treatment system has recently 

been added to the range of treatments, 

increasing the scope and 

efficacy of existing therapies. 

The NovoThor system not 

only reduces pain and improves 

healing, but has been proven to 

increase endurance, stamina and 

recovery for athletes. 

The NovoThor is a first for 

New Zealand and is available exclusively 

at the Sloper Ave Laser 

Therapy Centre in Frankton. 

Before the Rio Olympic 

Games, Nike purchased a NovoThor 

system which won an 

international elite sports award 

in 2016. 

The athletes who used this 

revolutionary treatment system 

improved their “personal bests” 

by up to five percent and reported 

fewer injuries. 

It is now mandatory for all 

Nike sponsored athletes overseas 

to implement the NovoThor into 

their training programs. 

Local Waikato athletes Stacey 

Waaka (Black Ferns and 7s) 

Honey Hireme (triple international 

athlete - Black Ferns, 7s, 

KiwiFerns and now performing 

for The Dragons across the ditch), 

and Daryl Mitchell (Northern 

Knights) all report similar positive 

benefits using the NovoThor. 

Stacey, who has been prone to injury 

in the past, has not sustained 

an injury since she began using 

the NovoThor before the recent 

Commonwealth Games. 

The British army has installed 

the NovoThor systems into military 

bases as it has been proven to 

be the fastest healing for soldiers 

returning from battle. 

Besides accelerating healing 

in general, a particular advantage 

of reducing inflammation in the 

brain after traumatic brain injury 

(which includes concussion) 

is the protective effect reducing 

the incidence or minimising 

the effects of Alzheimer’s and 

Dementia. 

Scientists have now found the 

link between inflammation in the 

body and diseases such as heart 

disease, cancer, Alzheimer’s and 

Dementia. 

The NovoThor is not only invaluable 

for resolving generalised 

aches and pains and improving 

results for athletes, it also has a 

significant effect in the protection 

from disease. 

This is achieved by simply re- 

ducing inflammation in the body 

and allowing oxygen back into 

the cells to begin the regeneration 

of ATP (cellular energy). 

This has the effect of achieving 

the balance or homeo stasis 

the body is naturally, constantly 

striving for. The process occurs 

at a cellular level and serves to re 

energise the body. 

The team at ATP Laser Therapy 

Centre say they see the results 

that lead some international 

scientists to believe Photomedicine 

(Photobiomodulation PBM) 

or Low Level Laser Treatment 

(LLLT or Cold Laser) is set to 

become a whole new field of 

medicine and healing. 

Visit us at www.atptherapy. 

co.nz or call 027 477 3632 for 

further information and a free 

consultation if you have seen this 

editorial. 

Low level 

laser treatment 

for pain relief and 

accelerated healing: 

• Tendon issues 

• Sprains/strains 

• Back & neck pain 

• Osteoarthritis 

• Tissue/wound healing 

• Chronic pain syndrome 

• Nerve pain 

• Post operative pain 

• Dental pain 

• Shingles 

“Home of the NovoThor whole body treatment system” 

027 477 3632 • www.atptherapy.co.nz 

Health on Mahoe, 160 Mahoe Street, Te Awamutu 

9C Sloper Avenue, Frankton, Hamilton 

200795AA 


33

Are you a 

CONTROL FREAK? 

I used to think I could control everything around me, and that 

everything was within my control. Not only did these thoughts 

serve me up plenty of stress and worry, but also continuous 

feelings of failure and frustration. 

BY REBECCA JEFFERIES 

How much are you trying to control in 

your life? Is it your partner? Your children? 

Your colleagues? What people 

think of you? The way other react to you? 

The outcome of each and every situation you 

find yourself in? All aspects of your work? 

The way the dishwasher is stacked and how 

the clothes are folded? Our control is actually 

our fear of how things might go if we are not 

in control. 

Whatever gave us the idea that we had 

to control the entire world around us? All 

it really sets us up to experience is a lot of 

let downs and disappointments. The desire 

to always be in control can honestly ruin 

people’s lives, and the lives of those around 

them. Nobody wants to be controlled. You 

know we cannot really control anything 

apart from our own inner being, the way we 

show up in the world and respond to what is 

happening around us. 

Ask yourself; ‘Do you want to be in control 

or do you want to be happy?’ 

So I have some tough words to help you 

relinquish control and start feeling more 

freedom and peace in your life. 

Firstly, get honest about it. Recognise 

who you are and don’t be ashamed. It is so 

common. You don't need to walk far to find 

another fellow control freak. Be brave, not 

fearful. 

Start to observe your mind needing to 

oversee everything and pull back to replace 

this fear with courage. See it for what it is 

and take responsibility for how you usually 

would show up. For years we may have have 

believed that we needed to manipulate, manufacture 

or keep our hand over many (if not 

all) situations. And if we didn’t, the worst case 

scenario would play out in front of us. This 

habit will take time to change, so go gentle. 

Simply see the truth and learn to allow things 

to unfold naturally without your two hands 

or your words in there so much. 

Meditate to get better at being still and 

encourage the act of doing nothing and 

allowing. Engage your mind to instead 

co-operate with the beat of your powerful 

heart. Breathe and believe. Journal your 

thoughts and emotions as you start to see 

what has always been and who you are now 

evolving into. Talk to someone and ask for 

support when you feel the need to takeover 

take a hold of you. 

Secondly, trust others. Delegate. Doing 

it all yourself is a recipe for disaster. What 

message are you sending others by trying to 

control everything? That they are not able 

to do it themselves? That they are not good 

enough? That they cannot be trusted? Or 

just will not do it as well as you? Allow others 

to find their own way. Be watchful and look 

around for others chomping at the bit to give 

it a go. Ask, who else would love to do this, 

or even better, who else could benefit from 

trying this out? Who else needs to be given 


the chance to build their skills in this area, 

whether a colleague at work with a new project 

or your child learning to fold their own 

washing. Create a safe space to allow others 

to have the courage to step up. No more robbing 

this from those around you. No more 

doing it all and feeling bitter and resentful 

afterward that nobody helped you. Believe 

in others. Allow for mistakes and lessons and 

ultimately growth. 

Lastly, be grateful. ‘Expect nothing, appreciate 

everything.’ I love this mantra. I share 

it with everyone. It rocked my world once I 

really got this. We expect a lot of ourselves 

and others, and easily forget that we are all 

human, with our own flaws and baggage. 

So be kind, look for what is going right 

and well with yourself and others. Look hard 

to see the goodness in people and the world. 

And express gratitude for it. Not everything 

will come out on top, but if you allow your 

expectations to be healthy and less ‘high 

and mighty’ (within reason) you will be less 

disappointed in yourself and others. 

If someone lets me down, I remember 

this mantra and keep moving on rather than 

becoming stuck in the situation with that 

person. I feel more peace and relaxed in 

life than ever before. So remember nobody 

owns your joy but you. Your joy is what you 

can have complete control over. Your joy is 

what you should work hard to achieve. And 

eventually your fear will be overtaken by 

your freedom. 

“Journal your thoughts 

and emotions as you 

start to see what has 

always been and who you 

are now evolving into”. 

REBECCA JEFFERIES is a Waikato-based certified life coach/ transformation 

worker, and a loving mama to three gorgeous children. Rebecca decided to become a 

life coach to fulfill her lifelong passion of helping others gain a connection with their 

authentic self, to love and nurture who they truly are, live out their deepest dreams 

whilst living a balanced, healthy and happy lifestyle. breathingspacecoaching.co.nz 

CHOOSING A 

GOOD SUNSCREEN 

10 tips for respecting 

our skin – and the 

environment: 

1. Choose a mineral sunscreen with zinc 

oxide – of all sunscreen ingredients zinc 

offers the best UVA and UVB broad spectrum 

coverage in a single ingredient. 

2. Choose “reef-safe” sunscreens that do 

not contain oxybenzone and octicinate, 

chemicals known to impact coral reefs 

and marine life. Hawaii and Pacific 

Island, Palau, as well as Mexico’s marine 

reserves have banned sunscreens containing 

these ingredients. 

3. Choose a lotion/balm over a spray as they 

can present inhalation risks. 

4. Choose a sunscreen that does not contain 

water - it will protect better during water 

activities and not slide off skin, spread on 

too thinly, or run into eyes. 

5. Make sure your sunscreen contains antioxidants 

to support a healthy skin and 

minimise sun damage. 

6. Allow a small amount of sun to kiss your 

skin in early morning and late afternoon, 

then cover up. 

7. Wear a sunscreen in high sun hours, and 

re-apply every 2 hours – don’t forget to 

apply to the tricky spots that might not 

be covered, like back of the neck, ears 

and tops of feet. 

8. Lips need protection too - they burn 

more easily than the rest of your skin. 

9. Drink water- your skin protects itself 

better when it is hydrated. 

10. Find shade. Sometimes, the best way to 

stay cool and protected is to get out of 

the heat of the day. 

WIN WIN WIN 

Enter to win one of two Goodybe 

OUCH sun protection prize packs. 

New Goodbye OUCH Sun Balm, a 

NATRUE certified natural sunscreen for 

lips and skin, provides the ultimate in 

protection, without the chemicals of 

regular sunscreens. 

Goodbye OUCH Sun Balm’s Lip Balm 

is the first New Zealand made NATRUE 

certified SPF lip balm. All formats offer 

50SPF with two hours water resistance or 

SPF40 with four hours water resistance. 

Certified organic cocoa butter, beeswax, 

coconut, jojoba, olive, tamanu and 

peppermint oils are combined with zinc 

oxide minerals to create a high quality, 

smooth blend, rich in vitamins A, C and E 

which protects and soothes skin. 

Goodbye OUCH Sun Balm does not 

contain water, meaning it will not slide 

off skin, spread on too thinly, or creep 

into eyes. Each prize pack contains a 

15g tin for lips, a 35g tube for the face 

and a 80g tube for the body, for all over 

summer protection. (goodbye.co.nz) 

To enter, email your name and address, 

with OUCH in the subject line, to 

win@inspomag.co.nz or enter online 

at inspomag.co.nz. 

Entries close January 11 2019. 


35

SUMMER 

BODY 

TIPS 

BY DANIELLE ROBERTS 

Just as quickly as Christmas 

seems to roll around, so 

too does summer. And with 

it often comes a sense of 

urgency to catch up on the 

many things we planned to 

do during the year. Often 

food, our body and fitness 

top this list. 

Summer is definitely the time we like 

to be more comfortable in our bodies. 

Losing weight is top of the list for 

many. 

As the health of our body is not only 

governed by the food we eat, but also our 

thoughts and emotions; in order to become 

truly healthy we need to take into account all 

elements and how they are interconnected to 

each other. 

If you have weight issues, 95 percent of 

the time this means that you have imbalances 

somewhere in your body systems. These 

have been brought on by inflammation and 

stress, not only arising from a poor diet 

but also your poor thought systems and 

emotions. This means fad diets no longer cut 

the mustard, there is now a need to learn to 

understand how to rebalance your body. 

Some areas to start considering when 

embarking on a weight loss journey this 

summer: 

1. IT’S COMING UP TO A STRESSFUL 

TIME OF THE YEAR. 

Stress reduces the effective functioning of the 

digestive system, liver, sex hormones (which 

for women especially dictates how they utilise 

energy and maintain a healthy weight), nervous 

and immune systems. 

Before you get to a point where you need 

to do more work on healing yourself (when 

body systems become out of alignment), 

discover what helps you to come into greater 

peace and joy. States of being that are opposite 

to stress are going to bring your body 

into a state of greater health and physical 

appearance. 

Is it making time for family and friends? 

Making time for creativity? Making time for 

nature or singing/ dancing? Choose something 

that you don’t associate to a diet or 

physically thrashing yourself. When it does 

come to physical activity, choose an exercise 

that helps you feel good about yourself and 

leaves your endorphins flowing afterwards. 

If this means a walk in nature opposed to 

weights in a gym, then go with that. 

2. REFRAME YOUR THINKING AROUND 

YOUR BODY AND LOSING WEIGHT. 

Our minds are very good at sabotaging our 

chances of greater health and wellbeing. We 

can easily become the victim of our fat, our 

weight and illnesses. This victim-like thinking 

doesn’t empower you to create change 

in how you think about yourself or in your 

habits. When it comes to fat, it's not having 

fat that is the problem, it is how fat you feel 

that is the issue. 

For most people, the fad diet route often 

creates disharmony in the mind. Meaning no 

weight is lost due to mental and emotional 

stresses such as dis-empowerment, frustration 

and feelings of failure . In turn, this cre- 


ates a lack of self- worth and lack of self-love. 

Your mind and body are interconnected. 

Your body hears everything you think about 

it and responds accordingly. 

If you speak lovingly to your body, as you 

would to a family member, friend or pet, and 

you did this every day for a month (more so 

than the criticisms you aim at it), you would 

see such a difference in yourself. 

You would be kinder towards yourself, be 

less judgemental and have greater self-worth. 

You can love yourself and it would shine 

outwardly in your appearance. 

3. TAKE TIME TO UNDERSTAND 

YOUR OWN VALUES. 

Values are what are important in our own 

lives. Your values drive your decisions and 

actions. What you value, you will make time 

for. So how much do you value your health? 

How much do you value you? How much 

do you value your happiness? How you value 

yourself will also affect how you nourish 

yourself. Saying you don’t have time to have 

healthy food isn’t true. You take care of your 

personal hygiene every day; you make time 

for that because you value feeling clean. 

If you valued your greater wellbeing 

in the same way, you would make healthy 

eating and de-stressing part of your daily 

life too. Also, if you are a person who always 

puts others before yourself, then recognise 

that. If you aren’t valuing yourself and 

your health, then how can you truly give to 

another? 

4. DOES EATING RULE YOUR LIFE? 

Do you go from meal to meal stressing about 

what you should or shouldn’t be eating and 

what time you should be eating? Bring it back 

to the basics. Start by eating natural, colourful 

food. 

The body has a fantastic hormonal feedback 

system in the gut which lets you know 

when you need food (ghrelin) and when you 

no longer need it (leptin). Did you know that 

there are seven negative feedback signals to 

the brain from various organs in the body 

telling it you no longer need food and only 

one positive feedback signal from the stomach 

to the brain telling it you do need food!? 

This alone demonstrates how far we have 

strayed from communicating with the body. 

Furthermore breakfast, lunch and dinner only 

came about in the industrial revolution, so 

men working the laborious jobs could be fed. 

This is not something a lot of office bound 

people need to adhere to any longer. 

Try being more mindful of how you are 

feeling. Are you physically hungry or are 

you eating to a schedule? And when you are 

eating a meal, are you feeling overly full or 

satisfied? Feeling satisfied means the seven 

negative feedback signals are telling the brain 

it is time to stop eating. 

5. ALWAYS FOCUS ON PROPER DIGESTION 

AND LIVER PROCESSING AS FIRST PORT 

OF CALL TO ASSIST THE BODY BACK INTO 

BALANCE. 

Without proper digestion of your food you 

won’t be able to breakdown and absorb the 

nutrients the body needs to keep functioning 

in a balanced way. 

Without the liver working optimally you 

can get toxic build up, imbalanced hormones, 

high cholesterol and signs of prediabetes, 

to name a few. 

Digestion tips: chew your food properly, 

cut back on foods that irritate your gut and 

cause bloating/ lack of energy. 

Liver tips: Daily - drink at least two litres of 

water and try and include lemon, spinach, 

kale, ginger, turmeric, beetroot, carrots, 

celery and broccoli. 

DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy 

and knowledgeable relationship with food. Her business Fuel Nutrition allows her to 

share her passion for nutrition and healthy living. Danielle is a freelance nutritionist 

and works with a number of Hamilton gyms. To make a booking, please contact 

Danielle at www. fuelnutrition.co.nz 


37

QUICK 

BITES 

PLANT POWER 

The ultimate plant powered snack, Frooze 

Balls deserve their place in every backpack, 

lunchbox and snack bag. Made solely from 

fruit and nuts, Frooze Balls are raw, preservative 

free, dairy-free, GMO-free and contain 

no refined sugar. The ideal energy boost 

for any occasion, thanks to the delicious 

new flavours which include a burst of nut 

butter, they’re also ideal as a yummy morsel 

with your daily cuppa. The new Nut Butter 

Frooze Balls come in Berry Brownie, Choc 

Truffle and Salted Caramel. Clean eating has 

never been so much fun! froozeballs.com 

GET YOUR COFFEE HIT - 

WITH A PROTEIN PUNCH 

With a growing focus on protein shakes and 

powders, now your coffee can give you a 

protein hit. Pecs Coffee is the result of two 

years’ research and is New Zealand’s only 

protein-enriched coffee. It’s just like normal 

coffee grains, with no added taste, but with 

a definite protein punch.No more having to 

gulp down thick shakes or sneak more food 

onto your plate, when trying to maintain or 

increase your protein uptake, especially if 

you’re a keen gym goer. Each serve is 35% 

protein. Pecscoffee.com 

GET YOUR GRAIN FIX 

TASTEBUD ZINGER 

The perfect refresher to warm sunny days, 

Buderim Ginger Beer (grown, harvested and 

made in Australia) is this season’s must have. 

The zingy thirst-quencher is gluten-free 

and free from any preservatives or artificial 

flavours. Add this punchy recipe to your 

summer party table for the most refreshing 

non-alcoholic delight. 

Lychee Ginger Rose High Ball 

Ingredients: 

4 muddled lychees 

45ml Gin 

15ml Lychee Liqueur 

7.5ml Rose syrup 

15ml Lime juice 

Topped with Buderim Ginger Beer 

Method: 

Combine all ingredients and stir. Serve in a 

high ball glass over crushed ice. Garnish 

with a Mint Sprig and an Orange wedge. 

With an increased focus on the importance 

of grains such as millet, buckwheat, red rice 

and riceberry, the new range of microwave 

cup SunRice SuperGrains tick plenty of boxes. 

They’re fast and convenient, and the premium 

blend of rice and ancient grains pack 

a flavour-filled punch to a wholesome lunch 

or dinner (perfect for time-poor diners). 

Add to stir-frys and poké bowls, or anytime 

you wish to include whole grains, protein 

and fibre into your diet. Free from artificial 

flavours, colours and preservatives. 

Try this super tasty meal idea: 

Superfood lunch: Super- Duo Rice cup + 

kale + sliced strawberries + sliced red onion + 

balsamic dressing + goats cheese. 

WIN WIN WIN 

Enter to win one of six SunRice 

SuperGrains prize packs. To enter, 

email your name and address, with 

SUNRICE in the subject line to 

win@inspomag.co.nz or enter 

online at inspomag.co.nz. 

Entries close January 11, 2019 


ENTER TO WIN 

some Bennetto 

chocolate on page 22 

SWEET TEMPTATION 

If you appreciate quality chocolate, your 

tastebuds will thank you for introducing 

them to Bennetto. It’s utterly addictive, and 

better still it’s made in New Zealand, and is 

organic, fair trade and vegan. The flavours 

are sublime and when coupled with 

the quirky packaging (a collection of Peruvian 

birds painted by Kiwi artist Henrietta 

Harris), you’ve got the ultimate foodie treat 

perfect for gifting to friends and family (and 

yourself of course). Flavours include toasted 

hazelnut, orange with chilli, intense dark, 

and mint and cocoa nibs. Or try the mini 

bars in raspberry, coconut or coffee bean. 

Bennetto.co.nz 

CHEESE PLEASE 

Add instant impact to summer platters and 

recipes, with Castello Marquis. This decadent 

creamy cheese pairs beautifully with grapes, 

and a glass of red wine or beer. Add to your 

summer cheeseboard for visual impact and 

taste. The milky buttery flavours have notes 

of tropical fruit and green peppers, derived 

from the natural red smear on the rind and 

the albino blue mould inside. As Castello 

Marquis matures, the 

taste and flavour of 

the red smear become 

slightly sharper, while 

the cheese itself gains 

more character. 

ICE CREAM FOR ADULTS 

Treat yourself to adult ice cream made the 

old-fashioned way. Kiwi ice cream maker 

IndulgeNZ is bringing the luxury back to 

ice cream, with its range of ultra-premium 

products. Churned from organic A2 Milk, the 

line-up of ice creams, sorbets and desserts 

are hand-crafted in Waihi from all-natural 

quality ingredients, using traditional artisanal 

techniques. The flavour punch is enhanced 

with authentic, single source ingredients 

like organic sugar, 100 percent pure Heilala 

bourbon vanilla beans, honey-infused Turkish 

figs, dark Belgian chocolate and raisins 

soaked in rich dark Cuban rum. Indulge your 

palate this summer. Indulgenz.com 

SUPER SNACKS 

Keep a packet of these tasty treats close at 

hand this summer, for a healthy snacking 

option. Made with care from natural ingredients, 

The Green Seed Coconut Chips are 

gluten free and dairy free - but pack a punch 

when it comes to flavour. They’re a perfect 

replacement for less healthy options and 

ideal for lunch boxes, picnics and a late-night 

snack. Also sprinkle on soup and over salads 

for some crunch. 

SUMMER CHEER 

Add a touch of elegance to your summer 

drinks menu this summer, with the sumptuous 

range of Seedlip non alcoholic spirits. 

Taking the world by storm, the range is 

carefully crafted by distilling herbs, spices 

and other nature delights. Seedlip brings 

all the glamour of sophisticated cocktails 

without the alcohol - or you can simply serve 

with tonic for a fresh summer beverage. It 

also boasts zero calories, is sugar-free, sweetener-free 

and artificial flavour-free. Visit 

seedlipdrinks.com for cocktail recipes galore 

- plenty of creative fun for summer parties. 

ADULT ONLY TREATS 

Available in merlot, chardonnay, riesling 

and rose, these Vinoos Real Wine Gums are 

the ultimate gift for wine lovers. Available 

as minis or in a delectable gift pack, they 

make a fun addition to any adult dining 

table and a perfect stocking filler at this 

time of year. The luxury treat gives you 

the flavours of wine with the fun of a wine 

gum. You don’t have to be a wine specialist 

to fall in love with the variety of aromas of 

this adorable Dutch design. 


39

NATURAL BEAUTY 

When the ingredient list reads more like your 

kitchen fridge than a chemist, you know you’re 

onto a good thing. Featuring goodies such as 

Oat Milk Foundation, Cranberry Lip and Eye 

Butter, Rice Powder Bronzer, Almond Mascara, 

etc, the Ere Perez range is created around 

natural ingredients - pure goodness for your 

skin and soul. ereperez.com 

BEAUTY 

SPOT 

Summer is all about natural 

beauty and glowing skin. 

We’ve chosen a few of our 

favourites to ensure you 

embrace your summer 

beauty head on. 

BEST COFFEE BREAK EVER 

The best way to nourish your skin is to treat 

it with kindness; specifically natural skincare 

from Nelson business BeKind Body Co. Using 

specialty grade coffee beans and organic cane 

sugar as exfoliants, your glowing skin is all the 

thanks you’ll need. bekindbody.co.nz 

GOOD HAIR EVERY DAY 

Make every day a good hair day 

with Only Good Shampoo and 

Conditioner. It’s 100% natural, 

palm free, cruelty free and made 

in New Zealand. onlygood.co.nz 

GET NUDE 

If you’re not a fan of going naked in public, Nude by Nature may well 

change your mind. This Good for You collection has everything you 

need for your most natural and effortless summer look (Airbrush Mineral 

Primer, Natural Mineral Cover powder foundation, Liquid Mineral Cover, 

Mineral Finishing Veil, Mineral Bronzer and Glow Touch of Highlight 

Stick. nudebynature.co.nz 


GET YOUR GLOW ON 

Forget about tropical holidays and treat 

yourself to SALT by Hendrix based around 

plant based ingredients. Indulge in the Glow 

range or magical Rose Illuminating Elixir 

Creme for a radiant bronzed look without 

the sun damage. Saltbyhendrix.com 

SUMMER FRESH 

Give your skin a summer fresh 

boost with these delicious 

watermelon creations from 

The Skin Kitchen. Made in 

New Zealand from carefully 

formulated certified organic 

and natural ingredients, TSK 

watermelon facial mask and facial 

toner are summer must-haves. 

theskinkitchen.co.nz. 

WANT BETTER SKIN? 

Protect, rejuvenate and transform your skin with 

the new SkinBetter Science collection. Packed 

with active ingredients, it’s also non-comedogenic, 

paraben free, cruelty free, fragrance free, dye free, 

gluten free and soap and sulfate free. Our fave 

is the Alto Defense Serum FACE (delivering 19 

antioxidant ingredients). skinbetter.com 

FOR THE BLOKES 

LIP SMACKINGLY GOOD 

Treat the man in your life to some 

luxe skincare this Christmas, with 

this Natural Refining Revitalising 

Facial Exfoliator from New Zealand 

brand Savar. It’s non abrasive 

(bamboo exfoliating beads) and will 

leave his skin refreshed and vibrant. 

savaronline.com 

Keep your summer look fresh and natural, with 

luscious lips thanks to Weleda’s tinted lip balms. 

Made from plant based ingredients, you can 

combine a subtle shimmer of lip colour along 

with lip protection. Now that’s something to 

smile about. weleda.co.nz 


41

NATURAL BEAUTY 

Inika Beauty 

Pure skin goodness 

When it comes to choosing what to put on your skin, natural 

goodness is the way to go. We’re huge fans of natural products 

and Inika is 100% organic, certified cruelty free and vegan. 

The impressive range has you covered - from foundation and 

mineral powders to eye makeup and luscious lips. A pioneer 

in Certified Organic ingredients and healthy beauty, all Inika 

ingredients are ethically sourced, natural and derived from 

botanicals or minerals. 

Whether you prefer a natural sunkissed glow or modern 

glamour look, treat your skin with love and care with the 

Inika natural skincare and cosmetic range. inikaorganic.com 

The eyes have it 

Everything you need to define and 

accentuate your eyes is in this epic 

Inika eyeshadow palette, from earthy 

hues and gentle pinks to sultry plums 

and natural browns. Effortlessly create 

makeup looks by following the guide 

which is included in the box, with easy 

to follow steps for two day to night 

eyeshadow looks like a pro. 

Sunkissed glow 

A healthy sunkissed look has never 

been easier thanks to Inika. Brydie 

used the fab Baked Mineral Contour 

Duo, Brow Definer Palette, Baked 

Mineral Bronzer, and Day to Night 

eyeshadow palette. 

Designer Brands Beauty 

Makeup heaven 

Have fun with your makeup and be on trend with the latest 

offerings from DB (Designer Brands). With a super low price 

point, you can afford to experiment. Plus the range is seriously 

good quality, cruelty free and vegan. 

Sunset eyes 

Seductive eyes can be mesmerising. 

Create your own version using the 

DB palette, including the glorious DB 

liquid gold jelly highlighter, Glow get 

em bronzer, Lip Boosting Plumping 

Treatment (Berry Snap) and Brow 

Power Gel. Finish off with a sweep 

of False & Flared mascara. 

Fire Starter 

Make your lips the focal point with 

this deep red DB Lip Stix Lip Crayon 

(in Fire Starter of course). 

Perfect pout 

Pack a punch on Christmas day 

with DB Lip Stix Lip Crayon in 

Regal Rose 

Blush tone day look 

If you’re looking to create a natural 

day look, start with the Inika Pure 

Primer, Liquid Foundation and 

Loose Mineral Mattifying Powder. 


GLOW QUEEN: 

Brydie Donaldson 

Brydie Donaldson loves nothing better 

than being surrounded by a palette of 

colour and helping women (and men) 

of all ages enhance their natural beauty. 

The 32-year-old makeup artist thrives on 

the delight of creating fresh individual looks 

for every client and those who follow her on 

social media will know her love of ‘makeup 

play’ and encouraging women to have a go. 

This month Brydie joins the INSPO team 

as our in-house beauty tester, giving her 

unbiased opinion of products and creating 

beauty looks with them. 

But first a little more about the queen of 

glow (so named for the fresh, dewy makeup 

looks she creates): 

Q. How and why you got interested 

in makeup? 

A. I studied beauty therapy, realised that 

I am not a fan of feet or waxing bikini 

lines, so pursued makeup. When the 

opportunity to be a counter manager for 

Revlon was presented to me, I jumped at 

the chance and have never looked back. 

Fifteen years later I’m still as passionate 

as ever and never stop learning and growing 

in this industry. 

Q. When and why you decided to make it a 

career option? 

A. I knew from around the age of 17 that 

it was deep in my soul to be a makeup 

artist, but I also really wanted to be a 

mother, never thinking I could do both 

until I became a wife and then at 28 

a mother. With a new baby, I stopped 

working in retail makeup work and started 

freelancing. The freelance jobs kept 

coming so I built my own business and 

I am so grateful that I can do all of the 

things I love. 

Q. What was the biggest challenge when 

starting out? 

A. In the early days as a teenager, it was 

learning to not take it personally and have 

hurt feelings if a client asked me to change 

the makeup. I had to learn fast that it isn’t 

about what I want them to look like; the 

client needs to love they way they look 

and feel completely comfortable and 

beautiful, or it’s a waste of everyone’s time. 

friends through this job and had some 

extremely deep and meaningful conversations 

that I cherish. 

Q. What’s the greatest challenge? 

A. Sometimes it is the long hours. On a 

wedding day a makeup artist or hairstylist 

(I do both) can be on their feet for eight 

or nine hours straight, with no breaks. We 

get home to our families but also have to 

unpack, clean and sanitise everything and 

reply to all inquiries. There are so many 

hours that go into this work that no-one 

sees. That is how you know we are so passionate 

about our business. 

Q. Your current fave three makeup goodies? 

A. The Inika Primer is so divine and smells 

incredible (plus it’s organic and vegan). The 

Hourglass Ambiant lighting trio - cannot 

do a makeup look without that incredible 

powder giving the skin a ‘lit from within’ 

look. And MAC Mineralize Blush in Warm 

Soul. It really is the perfect blush. 

Q. Your top skin tips? 

A. Hydration from within with water. Always 

cleanse off your makeup each night. Never 

skip moisturiser and eye cream (morning 

and night). 

Q. What important lessons you’d love to 

share with people regarding makeup? 

A. Don’t limit yourself. Try things that spark 

your interest (even makeup artists fail 

sometimes and struggle when learning 

something new). Replace your mascara 

after a maximum of three to four 

months to avoid eye issues. Get your 

foundation matched in winter and summer 

every year as your skin changes tone 

and colour frequently. 

Q. Your fave makeup trend? 

A. I am obsessed with dewy glowing skin, 

long lashes, fluffy brows and minimal on 

the eyes and lips. 

Q. Your own personal makeup style? 

A. Dewy skin, full coverage foundation, neutral 

lips, clean fresh brows, pinky neutral 

blush and lots of lashes. Easy to maintain 

and fast is best. 

YouTube - 

Brydie Donaldson Makeup Artist 

Facebook - 

Brydie Donaldson Makeup Artist 

Instagram - 

@brydiedonaldsonmakeupartist 

#Brydiedonaldsonmakeupartist 

Q. What other interests do you have? 

A. Snowboarding has a big chunk of my 

heart and family time. 

Q. What do you enjoy most about being a 

makeup artist? 

A. The connections I make with the people 

who hire me. I have made some incredible 


43

What a HOO HAA 

There’s no denying that 

discussing anything 

relating to menstrual cycles 

makes men (and women) 

a little uncomfortable. 

Yet it’s a relatively common 

topic of conversation among 

friends, often comparing 

symptoms and sharing 

information on products. 

Exercise physiologist Kristina Driller has 

spent a decade working with clients 

around issues of bladder leakage and 

incontinence. Last year she released her book 

A Happy Hoo Haa and this year she is keen to 

educate women around menstrual cups. 

Why the Hoo Haa Cup? 

It is reusable, planet friendly, thrifty and 

colourful. Exercise physiologist Kristina Driller 

tells us more … 

Have you ever considered using a menstrual 

cup? Have you heard about these little 

cups but been freaked out at the thought of 

using ‘that cup’ in place of a tampon or pad? 

I’d like to let you know that it’s not as scary as 

you might think. 

Thousands of women around the globe 

are embracing menstrual cups and becoming 

converts of these wee little inventions. 

Menstrual cups are designed to replace 

tampons and pads and collect menstrual fluid. 

They are then emptied when they are full, 

cleaned and re-inserted. No need for conventional 

women’s hygiene products ever again. 

Cups are usually sought out by women 

to save money, reduce exposure to toxins, 

reduce their impact on the environment or 

simply eliminate the need to rush to the pharmacy 

every month to stock up on sanitary 

products. Instead you just need your cup. If 

any of these options sound good to you then 

the Hoo Haa Cup might be the answer you’ve 

been looking for. 

Probably the scariest part about using 

menstrual cups at first is the prospect of them 

leaking. I’m pleased to say menstrual cups are 

leak free. It can take a few months for most 

women to get the hang of using a cup, but 

once you know your flow rate you will know 

how often to empty your cup and all fear of 

leaks will be gone. You will begin to figure out 

your flow rate relatively fast. You will get to 

know this by the size of your cup and whether 

your period is heavier or lighter depending 

on which day of your period it is. 

There is of course a possibility for the cup 

to leak, but only if it becomes too full then 

the seal which is formed when you put it in 

will break. This is why it’s important to get to 

know your flow and how frequently you need 

to change the cup. 

Some women will use liners initially while 

they get the hang of using their cup or period 

undies like I Am Eva. We recommend period 

undies because they are environmentally 

friendly and save you money. 

Menstrual cups can stay in for as long as 

12 hours before you must remove them. Cups 

shouldn’t be left for longer than this. Every 

woman will differ in how often the cup needs 

to be replaced. Some will be every one to two 

hours, while others will be able to go from 

6am until 6pm without needing to change. 

When in place correctly you shouldn’t be able 

to feel your cup. If you can, then simply snip 

the end of the stem a little to the length that 

suits your body. If this doesn’t alleviate the 

issue, then potentially the cup is the wrong 

size for you. 

At a modest calculation, if a woman’s 

menstruation lasts five days each month, with 

a tampon only used for six hours, then this 

equates to 240 tampons a year. The same cup 

will last you for anywhere between five and 

10 years if cared for correctly. Hoo Haa Cups 

are 100 percent medical grade silicone and 

FDA approved. The Hoo Haa Cup is brightly 

coloured with a rainbow design, specifically 

chosen to brighten up your day. Period! 

ENTER TO WIN 

Enter to win a Hoo Haa Cup prize 

package, consisting of a Hoo Haa Cup 

combo with both a size small and large 

cup, and the eBook A Happy Hoo Haa: 

An eight week pelvic floor strengthening 

programme. 

For more information on the Hoo Haa 

Cup visit www.ahappyhoohaa.com 

To enter the competition, email your 

name, address and contact phone 

number to win@inspomag.co.nz with 

Hoo Haa in the subject line, or enter 

online at inspomag.co.nz. Entries close 

on January 11 2019. 

Can you truly say you have been 

nourishing your body? Are you full of 

energy and vitality? 

• Mobile Personal Training 

• Sport Specific Strength 

and Conditioning 

• Nutrition analysis and 

strategies 

• Small group training 

M: 027 844 5347 

E: danielle @fuelnutrition.co.nz 

www.fuelnutrition.co.nz 

www.facebook.com/fuelnutrition4life 

Sometimes it is easy to let life get in the 

way, now it is time to put yourself first. 

For nutrition education, plans and 

guidance tailored to your needs contact 

Danielle Roberts (Bsc Human Nutrition) 


HARD WORKS PAYS OFF 

Working with athletes from around 

the world is just the tip of the 

iceberg for Wintec graduate 

Josh Trewin. 

The talented graduate has been appointed 

sport science and performance specialist 

for a Major League Soccer (MLS) team, the 

Vancouver Whitecaps, based in Canada. 

“I feel lucky to be working as Vancouver 

Whitecaps Football Club’s Sport Science and 

Performance Specialist,” says Josh. 

However it is likely that hard work has got 

him to where he is today and luck actually 

has very little to do with it. 

The 27-year-old Bachelor of Sport and 

Exercise Science (Honours) graduate put in 

the hard yards to get where is he today. 

After graduating from Wintec in 2014, 

Josh began his PhD in Strength and Conditioning, 

and Performance Analysis through 

Auckland University of Technology (AUT), 

where he gained a scholarship through the 

Canada Soccer Association and Canadian 

Sport Institute Pacific. 

As part of the scholarship he relocated to 

Canada and assisted the Canadian National 

Women’s Soccer team, collecting data and 

looking at how their movement changed 

in relation to different factors such as heat, 

altitude and winning or losing games. 

He also worked with the team in their 

World Cup campaign and during the build 

up to the Rio Olympics where they won 

bronze. During this time Josh made some 

invaluable connections with Whitecaps 

support staff. He obviously made a good 

impression as the Whitecaps contacted him 

to offer him a job. 

“As the Whitecap’s sport science and performance 

specialist I am responsible for a lot 

of data collection and analysis when it comes 

to monitoring players. Throughout the season 

I capture GPS, heart rate and Ratings of 

Perceived Exertion (RPE) scores along with 

wellness questionnaires. 

“I love working in a sport that I played 

from a young age,” says Josh. 

The Whitecaps play in the Major League 

Soccer (MLS) – a professional soccer league 

which sees the team play a game a week, but 

sometimes as many as three, throughout 

Canada and the United States. 

“I love working in a 

sport that I played 

from a young age,” 

During the season (which has recently 

ended) the Whitecaps travel the greatest distance 

of any professional soccer team which 

Josh says is a massive challenge in itself. 

Football has always been a big part of 

Josh’s life. After moving from Rotorua to 

Hamilton to study at Wintec, he played up 

to National Youth League level with Waikato 

Josh Trewin 

Football Club and for Hamilton Wanderers 

in the Northern League. That was until study 

started consuming his life. 

Josh says that the best part of studying 

a Wintec was the small class sizes and the 

practical nature of the degree. 

“Getting a lot of hands on experience was 

one of the most valuable things, especially 

having to apply them in the real world which 

has been useful,” he adds. 

What’s next for Josh? 

He’s currently waiting for another role 

with the Whitecaps to be confirmed but he is 

hoping to stay in Canada for a bit longer. 

As for the future: “I’d like to build a good 

reputation and work towards being a lead sport 

scientist or Head of Physical Performance at 

a club or team. For now, I’m just keeping my 

head down, learning and finding my way in 

sport. It’s tough and often the hours are very 

unsociable but it’s a lot of fun. I’m very lucky 

to be where I am,” Josh concludes. 


45

IS 2019 YOUR 

ULTRAMARATHON 

YEAR? 

Photos by Graeme Murray (graememurray.com) 

It seems that the Tarawera Ultramarathon 

is one of 2019’s hot events, with entries 

from all over the world pouring in. 

“In just 24 hours we saw entrant numbers 

surpass what it took us more than three 

months to achieve last year,” says race director 

Paul Charteris. 

The iconic race week takes place from 

February 6-10 and this year includes new 

distances of 20, 50, 102km and 100 miles. 

The 102km and miler are both qualifiers 

for the Western States Endurance Run and 

both also give UTMB points.Already the elite 

field is filling up with exciting entrants lining 

up for the challenge. 

As part of the Ultra Trail World Tour, 

Tarawera is the most prestigious race in the 

New Zealand racing calendar travelling over 

a unique and beautiful landscape of volcanoes, 

lakes and native forest. 

Traditionally around 2000 participants, 

including more than 800 international athletes 

compete, with some of the world’s best 

elite trail ultra runners in the field. 

Already three of arguably the best athletes 

in the world have signed up for the Tarawera 

Ultramarathon; Jeff Browning (USA) who 

won Hardrock 100 this year, Camille Herron 

(USA) the current 100 mile world record 

holder, and Courtney Dauwalter (USA), one 

of the greatest ultrarunners in the world and 

who won the Moab 240 Endurance Run outright, 

with a gap of more than 10 hours to the 

second-place finisher. So it’s fair the say the 

2019 event will be highly competitive. 

At the other end of the scale, it is also a 

great first-time challenge, with some running 

for the personal challenge, training like never 

before and enjoy that well-earned medal 

at the finish line (every finisher receives a 

beautiful wooden medal at the finish-line 

or pounamu pendant for the 100-mile 

finishers). 

To enter or for 

more information, visit 

taraweraultra.co.nz 


EXERCISENZ AWARDS 

As well as celebrating dedicated professional 

trainers, the recent ExerciseNZ 

annual awards showed a significant 

rise in the number of Maori fitness and 

personal training leaders, according to ExerciseNZ 

chief executive Richard Beddie. 

Personal trainer of the year winner went 

to Ngarama Milner-Olsen, and Mind Body 

teacher of the year went to Jase Te Patu of 

Wellington. 

Hamilton’s Shane Way was awarded The 

Community Contribution Award for his Your 

Way Wellbeing | Wellbeing - Your Way programme. 

The programme has been running 

since mid 2017 and is delivered to promote 

using exercise as a therapeutic and holistic 

treatment for mental health. 

It is delivered across all mental health 

wards at Waikato Hospital including Adult 

Acute wards in the Henry Rongomau Bennett 

Centre, Puawai forensic and rehabilitation 

services and in the community through 

integrated recovery services. 

“It’s an absolute honour to have the programme 

recognised, and to have been the 

recipient of such an esteemed award,” says 

Shane. “A lot of hard work has gone into creating 

and delivering Wellbeing - Your Way, 

and I am truly humbled and blessed to have 

this acknowledgement.” 

Other Maori winners were Wellington’s 

Gillian Christian who won the skills active 

Manukura Award and a Rotorua gym won a 

community contribution award. Award finalists, 

who are Maori, included Calvin Mitchell 

of Rotorua and Joe Waide of Wanaka. 

“We are starting to see quite a positive 

shift in the number of Maori personal 

trainers and exercise instructors and leaders 

become involved in our industry which is 

just fantastic,” says Richard. 

“Our annual exercise awards have always 

embraced Maori culture with haka and 

waiata now being common at each awards 

ceremony. In the latest awards, Maori were 

both well represented as finalists, but also 

as award winners, with several of the higher 

profile awards going to Maori. 

“The awards were co-timed with the Hauora 

Yoga Conference and the Fitex fitness and exercise 

conference. With Hauora being in its first 

year, it was the first time that eastern philosophy 

and Maori values were intertwined and at a 

yoga conference anywhere in the world. 

“The awards are a celebration of our 

collective movement and exercise industry 

in their work in getting more Kiwis active. 

“To serve all New Zealanders our industry 

needs to be as diverse as our country and 

it’s great to see Maori culture not only being 

Ngarama Milner-Olsen and Jase Te Patu. 

embraced as a part of programme delivery, 

but also now Maori are being recognised as 

true leaders in our industry in excellence in 

every dimension.” 

He also said that “it’s fair to say Maori 

often figure prominently in statistics such as 

lack of exercise and obesity but we are doing 

our bit to address that and embrace a growing 

number of Maori people being involved 

in the exercise industry.” 

STUDIO GLOW 

WINNER 

2018 New Zealand Exercise Industry Awards 

Hamilton Fitness and Dance 

business Studio Glow has 

been named Winner of the 

“Studio of the Year” Award 

at the 2018 New Zealand 

Exercise Industry Awards. 

The small fitness business was 

awarded the title whilst attending 

the black tie event held at the Grand 

Millennium, in Auckland, late November. 

The award recognises Studio Glow as 

the best exercise facility in New Zealand 

operating with under 500 members. 

Owner/Operator Abby Dutton (28), 

Abby Dutton 

since opening the facility in October 2017, 

has aimed to become the leading provider 

of both one on one and group services in 

fitness and dance, to women in Hamilton. 

The boutique training environment caters 

to both women and children of all ages 

and abilities, to foster a passion for movement 

and moving well. 

Having been a finalist in the Up and 

Coming “Personal Trainer of the Year” in 

both 2016 and 2017, Abby has found great 

success in her transition into the fitness 

industry following 5 years working onboard 

cruise ships and in Bollywood films 

as a professional dancer. 

The judges commented, “With a strong 

personal values base and an attention to 

detail, in the environment and with client 

care Studio Glow has created a space that 

is uniquely designed to reflect the needs 

of its market.” 

Abby plans to continue to grow the 

Studio Glow community by welcoming 

Hamilton women to experience the 

boutique services that empower women 

to thrive in a friendly, non-intimidating 

environment. 

“Studio Glow is my absolute pride 

and joy. Watching it grow and develop 

to become a safe place that women are 

motivated to come along to and feel a rich 

sense of belonging is a huge honour. I am 

so lucky to be part of such a rewarding 

industry and work with women from all 

walks of life.” 


47

BOOK 

CORNER 

ENTER TO WIN 

Enter to WIN one of our prize books as marked. Email your name and address, 

with the title of the book you wish to win in the subject line, to win@inspomag.co.nz 

or enter online at inspomag.co.nz. Entries close January 11 2019. 

BEACH READS 

Find a quiet spot this summer to relax and enjoy one of our top five fave recent release reads. 

WIN 

WIN 

WIN 

Becoming Michelle 

Obama 

By Michelle Obama 

RRP $55 

One of the most compelling 

and iconic women of 

this decade, spend your 

summer getting to know 

Michelle Obama, both 

in her role as first lady as 

well as the life experiences 

that shaped her. 

No Spin 

By Shane Warne 

with Mark Nicholas 

RRP $55 

Get your cricket fix with 

this in-depth look at 

Shane Warne - his life 

on and off the field, and 

of course the controversies 

that thrust him into 

the media and public 

spotlight. 

The Pearl Thief 

By Fiona McIntosh 

RRP $37 

Every summer should 

include at least one 

un-put-downable read. 

The Pearl Thief will lure 

you in from the first 

addictive page through 

to the satisfactory finale. 

Fiona McIntosh reigns 

supreme again. 

The Spy and the Traitor 

By Ben MacIntyre 

RRP $40 

What makes this fastpaced 

thriller even more 

exciting is the fact it is a 

historical retelling of one 

of the greatest true spy 

stories of all time; that 

of double agent 

Oleg Gordievsky. 

Heroes 

By Stephen Fry 

RRP $37 

The trick with Stephen 

Fry books is to read them 

with his voice in your 

mind. It’s glorious prose 

and his turn of phrase is 

equally as addictive in 

print as in speech. You’ll 

be equal parts fascinated 

and educated about 

Greek heroes and the legends 

surrounding them. 

FOR THE FOODIES 

Gone are the days of cookbooks just being for recipes. Modern cookbooks are not only packed 

with stunning recipes, but also with personality and inspiration. Read, enjoy, share and eat. 

WIN 

Ripe Recipes, A Third Helping 

By Angela Redfern + the Ripe 

Deli team 

RRP $60 

If you’ve never had the opportunity 

to dine at The Ripe Deli in 

Auckland, then this is the next 

best thing. It’s a complete celebration 

of food and fresh ingredients, 

broken into seasons and 

boasting more than 150 recipes. 

Eat Your Greens 

By Pete Evans 

RRP $39.99 

With a fresh focus on supporting 

local produce and farmers markets, 

Pete Evans’ love of greens 

is a wonderful guide to viewing 

your greens more creatively - 

and learning why to love them. 

Packed with useful info and 

wellbeing tips. 

Yummy Easy Quick 

Around the World 

By Matt Preston 

RRP $39.99 

Dine around the world without 

leaving home, under the surprisingly 

achieveable guidance of 

Matt Preston. With 135 recipes, 

it’s the perfect introduction 

to new ingredients and taste 

sensations. 

The Keto Reset Diet Cookbook 

By Mark Sisson 

RRP $32.99 

If you know anything about Keto 

(or want to) then this is a musthave. 

And even if you don’t follow 

the Keto diet, the recipes are 

packed with flavour with a focus 

on fresh wholesome produce. 


FOR THE KIDS 

Lonely Planet is famous for its travel books, but this epic range of children’s books is groundbreaking. 

They’re fun, educational, interactive and inspirational. Adults are sure to love them just as much as the kids. 

WIN 

101 Ways To Change 

The World 

Andrew Andrus 

RRP $22.99 

This could well be my book of 

2018. Every home should have 

one; for kids and adults. From 

small pebbles come big ripples. 

Plant the seed for caring for 

others, for the planet and for 

yourself. A must-have in every 

Christmas stocking. 

Barcelona City Trails; 

Singapore City Trails 

By Lonely Planet Kids 

RRP $22.99 each 

Not your average kids’/travel 

book. These are packed with 

adventure, secrets, stories and 

memorable facts that really 

bring each city alive and make it 

memorable. 

Brick City Paris; 

Brick City New York; 

Brick City London 

By Warren Elsmore 

RRP $26.99 each 

If you’ve got Lego or building 

blocks, now you can create entire 

cities and artefacts (from the 

Mona Lisa to the Empire State 

Building. Plus enjoy the fascinating 

facts and stories along the way. 

Cardboard Box Creations 

By Lonely Planet Kids 

RRP $26.99 

Fire up the creativity with this 

perfect Christmas Day gift. Featuring 

more than 20 cardboard 

creations to build, from a camera 

to a space rocket. A refreshing 

return to hand-on crafts - no 

technology required! 

SUMMER’S BEST 

Make 2019 extra-awesome with these three beauties. You’ll be inspired to treat yourself to fresh adventures ... 

Lonely Planet’s The Vanlife Companion 

By Ed Bartlett and Becky Ohlsen 

RRP $32.99 

Even if travelling the globe by campervan 

was never a goal, you’ll give it some serious 

thought after a quick flick through this glorious 

read. It’s the ultimate bucket list. 

Let’s Get Lost: Great New Zealand Road Trips 

By Nicola McCloy, photography by Jane King 

RRP$45 

Kiwi summers and road trips are synonymous. 

Use this guide to see remote corners 

of New Zealand as well as popular spots - 

and the Must Do’s and Local Hero’s are 

fascinating. Start planning. 

Lonely Planet’s Wellness Escapes 

RRP $32.99 

If your health and wellbeing is a goal, this 

delightful book reveals page after page of opportunity. 

Separated into five themes; Active, 

Calm, Healthy, Indulged and Inspired, choose 

your bliss and perhaps start at home with one 

of the three New Zealand destinations. 

DISCOVER LITTLE ADVENTURES 

Make this summer the one where 

you discover all that Hamilton and 

Waikato have to offer in terms of free 

kid-friendly outdoor adventures. 

Hamilton mum Ceana Priest and her 

mini-adventurer Finn are dab hands 

when it comes to exploring local areas. 

So much so that she has put together 

a website (outdoorkid.co.nz) and this 

awesome guidebook to share her best 

finds and tips. Packed with fun outings, 

suitable for little people, there are 50 adventures to 

experience - plus all the info required to ensure you’re 

prepared and don’t miss out on any secret spots. 

WIN WIN WIN 

Enter to win one of two copies 

of Hamilton & Waikato, 50 Free Kid 

Friendly Outdoor Adventures. 

To enter, email your name and 

address to win@inspomag.co.nz 

with OUTDOOR KID in the 

subject line, or enter online at 

inspomag.co.nz. 

Entries close January 11 2018. 


49

GOOD SORTS 

FOR SPORT 

Sport Waikato has had a grass-roots 

focus since it first began and this year’s 

recent Good Sort for Sport community 

day was a way of giving back to its local 

community. 

Chosen from sports clubs, organisations 

and schools across the Waikato region who 

applied, this year Sport Waikato gave its 

time to three projects; at Maramarua School, 

Thames Valley Hockey Turf Society Inc and 

Thames Squash Club. 

All Sport Waikato staff worked on the 

projects, which ranged from helping to 

build a BMX track and garden at Maramarua 

School, to painting, prepping and handyman 

jobs at the other two locations. 

“The day was about getting the staff 

together as a team, giving back to the community 

and helping our schools and clubs 

to inspire and enable more people to be out 

there and active,” says Sport Waikato chief 

executive Matthew Cooper. 

“We’re really doing what thousands of 

amazing people do every day for schools and 

clubs – volunteering our time to help ensure 

that sport and physical activity is accessible 

for all. What we’ve been able to achieve in 

just one day is incredible and it’s so gratifying 

to see the difference we’ve been able to 

make as an organisation – all thanks to the 

hard work and willingness of our staff. 

“Organisations and schools really do 

rely on the ‘good sorts’ in their community 

– those that put up their hand to volunteer 

their time, and they can always do with more 

volunteers. 

“Volunteers are the real backbone of our 

communities – the ones who donate their 

valuable time to make a difference. Sports 

clubs and associations, schools and community 

organisations are always looking for 

more volunteers; it’s a great feeling to be able 

to ‘do good’ in the community.” 

NATURALLY BETTER 

If you’re planning outdoor adventures or 

some extra training this summer, Nature’s 

Kiss Anti-Flamme Herbal Relief Crème 

could be your new best friend. 

Developed in New Zealand almost 30 years 

ago by elite athlete Madonna Harris and 

herbal chemist and massage therapist Paul 

Jeffery, it contains natural ingredients, is 100 

percent paraben free and is safe to use with 

medication. 

The range of Anti-Flamme products includes 

something for all the family, from 

Soothing Everyday to Extra (50% more arnica). 

It can be used for arthritic relief, minor 

joint strains, bumps, bruises and aches. 

WIN WIN WIN 

Enter to win a Nature’s Kiss Anti-Flamme 

prize pack of Soothing Everyday, 

50% More Arnica and Mobility Joints 

and experience the relief of natural 

ingredients. 

To enter, email your name and address 

to win@inspomag.co.nz with ANTI- 

FLAMME in the subject line, or enter 

online at inspomag.co.nz. Entries close 

January 11, 2019

INSPO Fitness Journal December 2018

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