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INSPO – FITNESS JOURNAL
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2 INSPO – FITNESS JOURNAL DECEMBER 2018
On the cover
Get off-road and explore your own
backyard. We bring you some of
Waikato’s best free adventures.
Get off the beaten track
Run like a champ with
New Zealand Masters
Beating the blues:
20 Arna-Lise Harris
Kick start a healthier 2019
The high intensity
Is 2019 your
Kristina Driller: Helping
prevent joint stiffness
Are you a control freak?
Summer body tips
Things We Love
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
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!
EDITOR Lisa Potter
MOBILE 021 249 4816
PHONE 07 838 1333
MOBILE 027 228 8442
DESIGN Tania Hogg / Kelly Milne
Subscribe to the free e-edition of
INSPO and you’ll be emailed a link to
our online edition.
Or pick up a hardcopy from one of
the following locations:
Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,
Sarah MacDonald, John Appel and Danielle Roberts.
• New World Te Rapa
• New World Rototuna
• Hamilton Airport
• Pak’n Save Te Awamutu
• Les Mills Hamilton
PHONE 07 838 1333
12 Mill Street, Hamilton
PO Box 1425, Hamilton 3240
1 2 3
1) Shane Way
personal trainer, Shane
Way is also a physical
therapist and youth
mentor. As well as
and being a nutrition
lecturer at Wintec,
Shane launched his own
business; Your Way
in wellbeing coaching,
seminars and workshops.
2) Danielle Roberts
A nutritionist dedicated
to helping people
enjoy a healthy and
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
to holistic health.
3) Rebecca Jefferies
certified life coach/
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.
PUBLISHER Alan Neben
SALES DIRECTOR Deidre Morris
PRINTING PMP Limited
INSPO competitions are open to NZ residents only.
One entry per person, per competition. Prizes are not
exchangeable or redeemable for cash. Winners will be
selected at random and no discussion will be entered
into after the draw. By entering this competition you
give permission for INSPO to contact you from time to
time with promotional offers. Unless you agree, your
details will not be given to any third party, except for the
purposes of delivering a prize. Winners may be requested
to take part in promotional activity and INSPO reserves
the right to use the names of the winners and their
photographs in any publicity.
4 INSPO – FITNESS JOURNAL DECEMBER 2018
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,
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
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
• ½ cup desiccated or shredded coconut
• 7–8 pitted medjool dates (or 15–16 normal
dried dates soaked in boiling water for 5
• ⅓ cup sunflower seeds or almonds
• 500g mix of frozen raspberries and
• 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
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
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.
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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.
6 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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.
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.
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
INSPO – FITNESS JOURNAL DECEMBER 2018
1. Hot Water Beach –
Ocean Beach, Kawhia
2. Hakarimata Kauri Loop Walk
3. Kakepuku Summit
4. Kaniwhaniwha Caves –
5. Te Toto Gorge
6. Omaru Falls
7. Ara Jones Lookout –
Waikato River Trails
8. Wairere Falls Summit
9. Mansfield Garden –
10. Blue Spring at Te Waihou
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.
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
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
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
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
For more information on these and even
more great activities and attractions check
8 INSPO – FITNESS JOURNAL DECEMBER 2018
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
Time: 30 minutes one way
Nikau Walk and
Location: Limeworks Loop Road, Te
Time: 2 hours 30 minutes return
Distance: 7 km return
Location: Kakepuku Mountain Road,
Time: 2 – 3 hours return
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
Ocean Beach at Kawhia
Te Toto Gorge
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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
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
10 INSPO – FITNESS JOURNAL DECEMBER 2018
Warm up drills
• Increase range of movement
• Activate key muscles in the posterior
chain in preparation for the main set
• Strengthen the posterior chain using tyre pull
heel to bum
A-skip 2 x 20m + 50m jog
Focus on maintaining range of movement
and releasing the key muscles worked
during the workout.
Lunges 15-20 + 50m jog
Knee to Chest 15-20 + 50m jog
High Kicks 12 + 50m jog
Running strides 3 x 50m
• 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
• Create length and efficiency in my movement
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
Pigeon stretch - Stretching the hips as well
as the groin and the hamstrings
Side lunge - Stretches the psoas muscle,
quadriceps muscle and strengthens the
heel to butt,
big toe up
A-March 2 x 20m + 50m jog
Main Set 400m
Seated twist - Mobiles the lower back,
stretches the gluts
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
INSPO – FITNESS JOURNAL DECEMBER 2018
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
“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
“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.”
12 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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 cov- eted 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, run- ning 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
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!
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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
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,”
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
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.
14 INSPO – FITNESS JOURNAL DECEMBER 2018
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
“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
“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)
“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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INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
Embodying the spirit
of participation with no
qualifying standards, the
term Masters refers only
to age, not ability.
Photos by CMG Sport
16 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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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INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
18 INSPO – FITNESS JOURNAL DECEMBER 2018
▲ 1. STRAIGHT LEG RAISE
▲ 2. BANDED GLUTE BRIDGE
▲ 3. BUTT SQUEEZE
▲ 4. KNEE BENDS WITH FEET ON A SWISS BALL
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
“I had a group of fit friends who were
training to do the Kerikeri half marathon,
20 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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.
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,
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
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
“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
INSPO – FITNESS JOURNAL DECEMBER 2018
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
email@example.com 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
New Zealand made chocolate, fairtrade,
organic, vegan - and delish. (bennetto.
co.nz) Enter to win one of five prize
packs of Bennetto chocolatey goodness.
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.
Keyword: BEKIND (Be Kind mask and
Made from essential oils and the free from
preservatives, the Santosa range is pure
uplifting goodness. Enter to win Good For
Everything Spray. Santosa.co.nz
Keyword: BEKIND MAN (Be Kind man scrub)
22 INSPO – FITNESS JOURNAL DECEMBER 2018
PECS PROTEIN COFFEE
Forget protein powder and shakes. Enjoy
35 percent protein with your daily coffee.
Enter to win Pecs protein-enriched coffee
pecscoffee.com Keyword: PECS
The ultimate plant powered snack, New Zealand
made Frooze Balls are now available with a nut
butter centre. Raw, dairy-free and with no refined
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
in skin love. Enter to win one of three prize packs of TSK body
scrubs. theskinkitchen.co.nz Keyword: THE SKIN KITCHEN
Crafted by one of the first genuine Kiwi brewers,
René’s Kombucha is an organic cultured tea with
flavours like lemon and ginger, and turmeric and
ginseng. Win a taster box. renesKombucha.com
WELEDA TINTED LIP BALMS
Pucker up this summer with luscious lips
protected from the elements, thanks to
Weleda’s tinted lip balms. weleda.co.nz
Not all cleaning products are created equal. Living
Nature’s is New Zealand’s most natural home cleaning
range, with products that are kind to skin, your home and
the environment. livinggreen.co.nz. Enter to win a fab
starter pack for a healthier home and you.
Keyword: LIVING GREEN
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
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
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
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 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
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
24 INSPO – FITNESS JOURNAL DECEMBER 2018
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 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 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.
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.
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!”
“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
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/
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 firstname.lastname@example.org or enter
online at inspomag.co.nz.
Entries close January 11, 2019.
INSPO – FITNESS JOURNAL DECEMBER 2018
UP FOR THE CHALLENGE?
If you’re looking for a event to strive for in
2019, how about the Whaka 100 endurance
Warning - only try this if you’ve got some
serious stamina and time to dedicate to
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
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.
A combination of powerful protection and
effective care, the NIVEA MEN DEEP range
is the perfect stocking filler for the man in
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
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
Up your grooming game
and enter to win one of
three NIVEA MEN
DEEP prize packs.
To enter, email your
name and address to
with NIVEA MEN
DEEP in the subject
line, or enter online at
January 11 2019.
26 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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.
BALLET- JAZZ - TAP - HIP HOP
0 7 855 1524
027 551 3552
My passion equals your results!
INSPO – FITNESS JOURNAL DECEMBER 2018
Why you should
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
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
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
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.
for more information.
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.
28 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
“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
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
This isn’t just sport.
This is about excellence,
wellness, health and
helping people reach
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
Postgraduate scholarships available.
Apply now for 2019!
create your world
INSPO – FITNESS JOURNAL DECEMBER 2018
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
Around 2800 New Zealand women and
20 men are diagnosed with breast cancer
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
“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
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
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
Talking to women within the group,
Debbie realised how financially out-of-reach
it was to get areola tattooing done after breast
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
“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,”
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
027 438 3329
30 INSPO – FITNESS JOURNAL DECEMBER 2018
apy can often result in loss of eyebrows and
“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
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.
with breast cancer
every year in
The newly established
Hamilton Skin Cancer
centre opened its doors on
Call us to book
07 856 1646
INSPO – FITNESS JOURNAL DECEMBER 2018
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
• Women’s Health
• Neurological Conditions
• Paediatric Physiotherapy
• Pre & Post Op
• Exercise Programmes
• Manual and Manipulative Therapy
• Vestibular Physiotherapy
• Falls Prevention
• Breathing Disorders
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 • email@example.com • www.focusedphysio.co.nz
32 INSPO – FITNESS JOURNAL DECEMBER 2018
– 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
This regenerative treatment
simply reduces inflammation and
speeds up healing, quite significantly
in all tissues, skin, muscles,
tendons, ligaments, bones and
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
The athletes who used this
revolutionary treatment system
improved their “personal bests”
by up to five percent and reported
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
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
Scientists have now found the
link between inflammation in the
body and diseases such as heart
disease, cancer, Alzheimer’s and
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
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
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
for pain relief and
• Tendon issues
• Back & neck pain
• Tissue/wound healing
• Chronic pain syndrome
• Nerve pain
• Post operative pain
• Dental pain
“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
INSPO – FITNESS JOURNAL DECEMBER 2018
Are you a
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
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
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
34 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
“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
10 tips for respecting
our skin – and the
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
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
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
firstname.lastname@example.org or enter online
Entries close January 11 2019.
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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
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-
36 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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
INSPO – FITNESS JOURNAL DECEMBER 2018
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%
GET YOUR GRAIN FIX
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
Lychee Ginger Rose High Ball
4 muddled lychees
15ml Lychee Liqueur
7.5ml Rose syrup
15ml Lime juice
Topped with Buderim Ginger Beer
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
email@example.com or enter
online at inspomag.co.nz.
Entries close January 11, 2019
38 INSPO – FITNESS JOURNAL DECEMBER 2018
ENTER TO WIN
chocolate on page 22
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.
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
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
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.
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.
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
40 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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.
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.
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
INSPO – FITNESS JOURNAL DECEMBER 2018
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.
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
Designer Brands Beauty
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.
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.
Make your lips the focal point with
this deep red DB Lip Stix Lip Crayon
(in Fire Starter of course).
Pack a punch on Christmas day
with DB Lip Stix Lip Crayon in
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.
42 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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
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.
Brydie Donaldson Makeup Artist
Brydie Donaldson Makeup Artist
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
A. The connections I make with the people
who hire me. I have made some incredible
INSPO – FITNESS JOURNAL DECEMBER 2018
What a HOO HAA
There’s no denying that
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
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 firstname.lastname@example.org 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
• Nutrition analysis and
• Small group training
M: 027 844 5347
E: danielle @fuelnutrition.co.nz
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)
44 INSPO – FITNESS JOURNAL DECEMBER 2018
HARD WORKS PAYS OFF
Working with athletes from around
the world is just the tip of the
iceberg for Wintec graduate
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
“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
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.
INSPO – FITNESS JOURNAL DECEMBER 2018
IS 2019 YOUR
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
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
To enter or for
more information, visit
46 INSPO – FITNESS JOURNAL DECEMBER 2018
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
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
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
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.”
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),
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
“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.”
INSPO – FITNESS JOURNAL DECEMBER 2018
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 email@example.com
or enter online at inspomag.co.nz. Entries close January 11 2019.
Find a quiet spot this summer to relax and enjoy one of our top five fave recent release reads.
By Michelle Obama
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.
By Shane Warne
with Mark Nicholas
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
The Pearl Thief
By Fiona McIntosh
Every summer should
include at least one
The Pearl Thief will lure
you in from the first
addictive page through
to the satisfactory finale.
Fiona McIntosh reigns
The Spy and the Traitor
By Ben MacIntyre
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
By Stephen Fry
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
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.
Ripe Recipes, A Third Helping
By Angela Redfern + the Ripe
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
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
Yummy Easy Quick
Around the World
By Matt Preston
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
The Keto Reset Diet Cookbook
By Mark Sisson
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.
48 INSPO – FITNESS JOURNAL DECEMBER 2018
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.
101 Ways To Change
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
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
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
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
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
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
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
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 firstname.lastname@example.org
with OUTDOOR KID in the
subject line, or enter online at
Entries close January 11 2018.
INSPO – FITNESS JOURNAL DECEMBER 2018
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
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 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.”
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
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
To enter, email your name and address
to email@example.com with ANTI-
FLAMME in the subject line, or enter
online at inspomag.co.nz. Entries close
January 11, 2019
50 INSPO – FITNESS JOURNAL DECEMBER 2018
52 INSPO – FITNESS JOURNAL DECEMBER 2018