Fitness Journal December 2016

Fitness
HEALTH > LIFESTYLE
Journal
> WELLBEING
WAIKATO EDITION | DECEMBER 2016
Kite
SURFING
Let's fly
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2 FITNESS JOURNAL DECEMBER 2016
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From the editor
COMPETITION CORNER
Merry Christmas! It’s hard to
believe another year has almost
wrapped up. While for most of
us, life is something of a roller
coaster (with ups and downs
and crazy bits in between) –
hopefully you’ve found something
to inspire, motivate or
nurture you in Fitness Journal
over the 12 months.
From this side of Fitness
Journal, it has been fantastic
to meet so many inspirational
local people; from elite athletes
to everyday folk doing extraordinary
things. There’s never a
shortage of people to interview
or write about, which is exciting
for our region (and for us).
We wrap up 2016 with a
bumper prize pack issue –
more than $2500 worth of
prizes are up for grabs inside,
so take a moment to enter and
hopefully enjoy something
special arriving.
This summer, embrace any
opportunities which come your
way. Perhaps some of our athlete
or sport profiles spark a
Lisa Potter
EDITOR
newfound passion or goal?
In this issue, we spotlight
kitesurfing; a hot sport on the
rise for everyone from teenagers
to grandparents. Find
out how to get started and
enter to win your own Ozone
Ignition training kite to get you
underway.
Whatever you choose to do;
whether it’s adrenalin pumping
or sheer relaxation, enjoy
time out and with friends and
family.
Suit Up
Set your own pace on the water
this summer, decked out in
quality gear from Seventhwave
wetsuits. Choose from a men’s
or women’s wetsuit – the Siren
or Viper. Renowned for comfort
and durability, Seventhwave
creations are made right here in NZ.
Constructed from the ultimate limestone
neoprene, combined with a streamlined
design makes for an ultra comfortable
fit. Perfect for any watersport you wish
to enjoy.
To enter, email your name and contact
details, with SEVENTHWAVE in the
subject line, to win@fitnessjournal.co.nz
or enter online at fitnessjournal.co.nz.
Don’t forget to state whether you’d like
the men’s or women’s prize and your size.
Entries close December 31 2016.
Find us on facebook:
fitnessjournalwaikato
Cover photo by Mike Peffers Photography
Be a Virtas man
Fitness Journal
HEALTH | PERFORMANCE | WELLBEING
The Fitness Journal team
EDITOR Lisa Potter
M: 021 249 4816 E: lisa@fitnessjournal.co.nz
DIRECTOR Alan Neben
P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz
SALES DIRECTOR Deidre Morris
P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz
ADVERTISING SALES MANAGER Jody Anderson
P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz
ADVERTISING ACCOUNT MANAGER Candra Hansen
P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz
GRAPHIC DESIGNER Tania Hogg
P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz
Subscriptions
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Visit www.fitnessjournal.co.nz/shop
Or happy reading our online edition? Then subscribe to the free e-edition
of Fitness Journal and you’ll be emailed a link to our online edition each
month.
Visit www.fitnessjournal.co.nz/subscribe
Virtas (Virtus) is Latin for virtue and the New Zealand designed
collection of Virtas watches are a reminder of the values around virtue;
decency, integrity, respect, pride. Virtas timepieces are the symbol of
Virtas men and represent commitment to being the greatest person
you can be.
“It is our vision that every time you put your Virtas watch on, you reaffirm
to yourself your values and character, and whenever you check
the time, you are reminded to pursue the best version of yourself.”
#IAmVirtas
Now that’s a powerful association for any man. Enter to win your
own Virtas watch and be a Virtas man. Check out the collection at
virtaswatch.co.nz
To enter, email your name and contact info (including address), with
VIRTAS in the subject line, to win@fitnessjournal.co.nz or enter online
at fitnessjournal.co.nz
Entries close December 31 2016.
Electronic forwarding
Editorial (News releases/photos/
letters): lisa@fitnessjournal.co.nz
12 Mill Street, Hamilton PO Box 1425,
Hamilton 3240. Phone: (07) 838 1333
www.wbp.net.nz
Production (Advertising copy/proofs):
production@wbn.co.nz
WaikatoBusiness
PUBLICATIONS
COMPETITION TERMS AND CONDITIONS:
Fitness Journal 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 Fitness Journal 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 Fitness Journal reserves the right
to use the names of the winners and their photographs in any publicity.
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 3

Wave Rider
Surf the waves this summer in Kiwi
style, with custom designs from
Seventhwave. Our fave is this half
front zip titanium vest with technical
leggings. Seventhwave.co.nz
Summer Loving
Be a little cheeky this summer with
this fresh range of Sloggi underwear.
So superlight it’s almost invisible,
it uses laser cut technology for a
seamless look and is deliciously sleek
to wear. Nz.triumph.com
Correct your skin
If you add only one thing to your first
aid kit/ beauty bag this summer, make it
Correct-X. This all-natural ointment from
the doTERRA family is multi-purpose and
helps clean and soothe skin in distress.
Amazing for everything from cold sores
and eczema, to skin irritations and
#love
scratches. Available from Waters Day Spa.
watersdayspa.co.nz
Yogalicious
Work out with attitude in this Onezie
legging and top. Blending art
and fashion, this Henna High Rise
Graphic collection offers custom
made statement pieces. Ethical,
environmentally friendly and fair trade
yoga wear from NZ’s flipyourdog.
Flipyourdog.co.nz
These are a few
of our favourite
things...
Be Sun Safe
Protect your skin this summer
with auscreen SPF50+ Sports
Lotion. Ideal for those leading
an active lifestyle, it provides
50+ maximum protection,
as well as Vitamin E to
counteract the drying effects
of the sun. Quick and easy to
apply, and four hours water
resistant. Available at Rebel
Sport

Luscious Locks
Healthy hair is the ultimate summer
accessory. Show your locks some
extra love with the recently released
Ashley & Co hair care range. It’s 100
percent natural goodness; packed
with essential oils and Pro Vitamin
B5 to promote moisture balance.
We’re craving the divine Peppy and
Lucent scent (notes of crushed mint,
blackcurrant buds and lemongrass).
Ashleyandco.co.nz
it
Tasty Tonics
Aotea Tonics serve up
a truly authentic taste
of New Zealand. Made
by brewing native herbs
and leaves, and manuka
honey, there are no fake
flavours, concentrates,
preservatives or processed
sugars. Recipes stem
from family tradition and
include kawakawa (anti
inflammatory) and horopito
(to de-stress and chill out).
Cheers to that.
aoteatonics.co.nz
Funky up your
swimwear
The Kiwi summer is all about watersports. Add some fun to your
beach or pool wear with a pair of Funkita togs. The vibrant designs
are backed up by chlorine resistant technology, bringing creativity
functionality and comfort to one cool design.
On the bums of swimmers, triathletes, divers and surf lifesavers,
Funkita is an Australian brand widely worn to dive in, streamline,
catch waves, somersault, chase seagulls and of course just get wet in.
Made from C-Infinity, a premium Italian polyester fabric exclusive
to Funkita, the colours don’t fade and swimwear keeps it shape even
after hours in chlorinated water or under the sun.
Taste sensation
There’s something to be said for
being able to enjoy some of New
Zealand’s finest artisan produce in
a chocolate bar. The Whittaker’s
Artisan Selection, released for
Christmas 2016, is available in a gift
box containing four flavours; West
Coast Buttermilk Caramelised White
Chocolate , Fijian Ginger and Kerikeri
Mandarin, Nelson Pear and Manuka
Honey and Marlborough Sea Salt and
Caramel Brittle. Perfect for any Santa
stocking. Whittakers.co.nz
WIN FUNKITA SWIMWEAR
Snag yourself a pair of Funkitas from the new Break Out
collection and enter to win your own Funkita swimwear.
Check out the full Funkita range at funkita.com
To enter, email your name, address and tog size to
win@fitnessjournal.co.nz with FUNKITA in the subject
line, or enter online at fitnessjournal.co.nz
Entries close December 31 2016.
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 5

High
flier
BY LISA POTTER
PHOTOS BY MIKE PEFFERS
Ask anyone who knows
Matt Taggart to sum him up it
two words, and it’s probably
going to be one of two answers;
‘adrenaline junkie’ or ‘top bloke’.
6 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

And when it comes to sport, particularly
adventure sports, there
isn’t much Matt hasn’t tried. He
has an impressive collection of gear; for
everything from paragliding and extreme
mountain biking to hang gliding, wakeboarding,
snowboarding and of course,
kitesurfing.
Basically, if there’s airtime involved,
he’s into it. And his passion for sport
extends to his business and family life.
Wife Rebecca is now an accomplished
kite surfer, his two daughters are dab
hands on surfboards, wakeboards and
skateboards, and he’s even got his farmer
father-in-law hooked on kitesurfing.
He’s also a bit of a poster boy for the
healthy outdoor lifestyle; his involvement
takes him and his family around the
world to spots like Hawaii, Greece and
Mexico, some of their favourite kitesurfing
spots. However, he’s quick to add that
New Zealand really is home to some of
the most epic experiences he’s enjoyed.
One standout session saw him kitesurfing
near Raglan harbour while a giant
Orca whale swam alongside.
Home base Raglan
Despite travelling regularly for work and
competition, Matt loves nothing more
than being at home. Having moved from
his European base about 10 years ago, after
marrying his Kiwi wife Rebecca, Matt
and his family are well settled in Raglan,
where he and a highly creative team
contribute to running the global Ozone
business.
“It’s pretty amazing that we’ve
gathered this team of people all equally
passionate about the business and sport,
and we’re able to work from Raglan –
basically as far away from our former city
office as imaginable.”
With a work ethic just as driven as his
competitive streak, it is fitting that his
personal highlights include being one of
the founders of Ozone Kites, now a global
industry leading brand, specialising in
kiteboarding.
On the competitive front, Matt has
won a swag of international titles for his
sports, including world rankings for kiting
and being selected for the British Paragliding
team (2000). His involvement has
taken him to some of the most remote
and spectacular locations imaginable, and
despite the glamour sometimes associated,
it is once again a memory closer to
home which remains top of his list.
“Snowkiting in New Zealand, towing
my eight and nine-year-old daughters
behind me – that was just an amazing
moment. They’re on skis, holding onto a
ski rope, being towed uphill by me. And
they just loved it.”
It’s as close to idyllic as a highly busy
life can get – but whenever there’s a
spare moment, Matt grabs his gear and
hits the waves – or air.
“We built our home on a hill overlooking
Raglan and I can pretty much step
outside, strap my gear on, run straight off
the edge of the hill and paraglide down to
the water. It really doesn’t get too much
better than that.”
Champion of the world
2016 has been a challenging year for
Matt, thanks to a broken collarbone at the
Ozone Christmas party, when he ‘hit the
deck mountain biking in the Redwoods’.
That put a halt to many of his competitive
plans and resulted in almost eight
months’ recovery, finally resulting in an
operation to fix it.
“Just ask my wife; I was pretty painful
to live with,” he laughs. “The bones
just wouldn’t knit together so it took a
lot longer to heal than it should have.
Doctors refused to pin it after it happened
and I knew there was no way it was going
to heal; I’m very active and at 45 years
old bones don’t heal so well. When they
finally agreed to operate, I had missed
eight months of work and competing. It
was annoying and mentally wasteful to
lose that much time.”
Despite the setback, Matt still managed
to impress at those competitions he
did make it to – even with a dicey shoulder.
And he recently became Grand Master
World Champion and World Champion
Master at the 2016 IKA Formula Kite
World Championships in China.
“It was a fun event, but pretty challenging
due to a tropical storm which
hit during the event,” he says, “It made
racing harder for all of the competitors
and there was a fair amount of carnage
with 30 knot winds and huge seas.”
Finishing up with both titles is testament
to his determination and skill,
although he admits to mixed feelings at
being old enough now to be part of the
Grand Masters (45+) category.
Fitness Journal finds out more …
How did you first get involved in the sport?
In 1998 I was in Maui, Hawaii on a windsurfing
holiday with my good friend Tom
Bowers. It was the first time we’d seen
what was to become a global sport called
kitesurfing or kiteboarding (the French
called it Flysurfing). Having come from
a paragliding and hang-gliding background,
the whole sport made sense to
me, combining a water sport with a wing.
I remember wondering why it had taken
so long for it to have been thought up!
We thought it was the craziest, coolest
thing we’d ever seen so had to do it. We
managed to get hold of one of the first
production kites available - except they
didn’t supply the control system, just
gave us the info on how to build it with
parts from a hardware store. The pump
for the kite was the same you could buy
from any supermarket for blowing up
kids’ balloons.
Off we went, no manual, no instructions
and just went for it. We took it in
turns to learn this new sport. It was quite
full on, no safety system, crazy power
and you just had to figure out what to do
on your own.
What appealed to you about it? The
power and connection to the air and the
water, plus the beautiful feeling that
we were early pioneers in a whole new
extreme sport.
What gives you the biggest buzz about
the sport? I think it has always been the
energy kiting seems to give off. The people
drawn to kiting are fun, open-minded
and very social.
Your career and what it involves? Ozone
Kites has been an all-consuming ride
since 2001. Starting from very humble
beginnings, we have grown into a major
player in what is now a sizeable global
industry. Our kite designs and associated
products are sold in more than 70 countries.
It’s rewarding, yet intense to keep
a global brand growing and evolving. All
of us at Ozone have passion and love for
what we do, so that’s the best part of
this business, that it doesn’t feel like a
“business.”
What are your short-term goals? To kite
alongside my daughters. Our girls can fly
a kite well on the beach and if they want
to, will soon be ready to kitesurf. They
already love surfing and wakeboarding
so it’s the next step. That will be a magic
feeling whenever it happens.
Long term goals? To keep growing
Ozone globally and here in New Zealand,
especially now kiteboarding has been
selected for the Youth Olympic Games in
2018. I’d like to see more youth getting
into the sport and a Kiwi on the podium.
What is the most valuable/important advice
you ever received? Open every door you
are presented with. You can always open,
look inside and decide to step through,
or close the door behind you. If you don’t
open doors the opportunities will stop
being presented to you.
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fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 7

KITE SURFING
what it is..
As the sport of kitesurfing continues soaring in popularity,
we thought it was time to share some basics of the sport,
for those keen to have a go.
Fitness Journal put some questions
to kitesurfing expert (and
our cover star) Matt Taggart...
What is kitesurfing?
Kitesurfing is utilising a kite to power
you through the water, over land or
through the snow (snow kiting).
Who can do it?
Everyone can do it; from kids to grandparents.
It is an amazing aerobic sport,
healthy for the mind and body. It’s
addictive, particularly the experience of
enjoying the elements at every session.
What do you need?
Like any sport, good instruction is key,
along with the proper equipment and
consistent weather conditions. Most
people make the mistake of not having
lessons back-to-back, i.e. over a week.
That’s the most important and useful way
to learn fast: take a week off and complete
a course. There is a huge selection
of kites, boards and harnesses, etc. ensuring
that packages can be individualised
for your ability.
Where to start?
There are kite schools all over the country;
Assault based at the Mount, Tauranga is
one of the leading schools (assault.co.nz)
and also in Raglan (raglankitesurfing.
com) or in Auckland (nzboardstore.com)
Don’t skimp on the learning process –
technique and knowing how to use your
gear is vitally important and will make
sure you enjoy the sport from the get go.
Matt Taggart ready to hit the waves.
Book your course with a leading kite
3 school or instructor
Start training, running and stretching.
Kiteboarding is not as physical
4
as some people mistakenly think, but of
course being fit and flexible will help you
progress.
Get ready to become addicted, it’s
5 the coolest feeling riding across the
water controlling the power and direction
yourself. It is like wakeboarding or towin
surfing without the need for a boat or
jet ski.
Dave Edwards preparing to kitesurf
Your top five tips for someone new to
the sport?
Buy a trainer kite (like the Ozone Ignition
2 metre) and learn the basics of
1
kite flying. You can do this at home, in the
park or on the beach. If you learn to fly a
trainer kite, when you come to your lesson
you will accelerate straight to the large
water kites and be on the water sooner,
enabling you to get more from your lesson
with a school/instructor (ozonekites.com)
Download the Progression app and
2 get a head start of understanding how
to kite before you take your first lesson
(www.progression.me/)
Ryland Blakeney kitesurfing, photo by Jason Wolcott.
Ignite your
passion for kiting
Learn the art of kiting in
preparation for taking on the
sport of kite-surfing. This Ozone
Ignition kite is exactly the design
needed to learn the intricacies of
kiting, before taking to the water.
Designed to bring out the kiter
within everyone, the Ignition trainer
kite is responsive, smooth and stable,
with enough power to ensure you’ll be
ready to progress safely and with ease.
The unique 3-line release system
with wrist leash guarantees safe, easy
re-launch and gives you the ability to
land the trainer kite by yourself.
If you feel too much power or are
unsure all you have to do is let go of the
bar, and the kite will land automatically
and wait for you until you re-launch it
again.
We recommend the 2m or 2.5 m
for the best balance of performance
and power – go smaller in high wind
locations and choose a bigger size in
light wind areas.
Available in 1.6m, 2m, 2.5m and 3m
sizes, it has proven to be the perfect
kite to enter the sport of kiting safely.
Whatever your age or kiting
ambitions, Ozone’s Ignition trainer
is the perfect power kite to get you
started in the most exciting sport
on the planet. Children should use
the 1.6m size and in winds less than
10mph and always be under careful
adult supervision.
WIN AN OZONE IGNITE KITE
Win your own Ozone Ignite kite and master the skill this summer.
To enter, email your name and contact details, with OZONE IGNITE in the
subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz
Entries close December 31 2016
8 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

The Out and About photos are also posted on our
Fitness Journal Facebook page!
Jump online to tag yourself and your friends!
This page is proudly sponsored by Fairview Mazda
P 08 849 9899 | www.fairview.co.nz
80075
OUT AND ABOUT
RAGLAN KITE JAM
There was action aplenty at the recent
Raglan Kite Jam, attracting 66 competitors
who delighted the crowds, despite the sun
choosing to stay away. Supported by local
businesses and sponsors, the Raglan Kite Jam
is fast becoming an iconic sporting event.
Photos by Mike Peffers Photography.
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 9

EXPLORE WAIKATO
Raglan Karioi
With its black sand surf beaches, tranquil harbour and
laid back vibe, Raglan is the perfect place to escape to
this summer. From kayaking, kite surfing, canyoning,
and sunset cruises, to cycleways, waterfalls and full on
hikes or short walks, the rugged West Coast town has a
smorgasbord of activities to entertain.
As well as being an international
surfing hotspot and home to
one of the longest left hand
surf breaks in the world, Raglan
is also home to a number of stunning
accommodation options, extreme
rock climbing, adventure sport options,
family fun and scenic wonders.
challenging half-day ride with views
of the coast and surrounding farmland,
starting and finishing in Raglan
• Pipiwharauroa Trail – cycle through
the Te Uku wind farm with a chance
to see the 137m high wind turbines up
close along with rugged terrain with
360 views over the region
Highlights
• Take a hike: Mt Karioi is a stunning
forest-clad extinct volcano, surrounded
by lush Waikato farmland
on one side, and the Tasman Sea on
the other. The two available hikes
reach the mountain’s summit. On a
clear day you can see Mt Tongariro,
Mt Ngaruhoe, Mt Ruapehu and Mt
Taranaki.
• An accessible short walk: Bridal Veil
Falls plunges 55m and is a popular
walking track also known as Waireinga
Falls. Located 15 mins from the town
centre near Te Uku wind farm.
• Rock Climbing and Canyoning: Adventure
seekers will love venturing
into the stunning caves and waterways
with Raglan Rock. From rock climbing,
abseiling, canyoning and jumping
down waterfalls.
• Take a surf lesson: Learn to surf in an
iconic surf destination with Raglan
Surf School. Catering to beginners all
the way to experienced surfers looking
to hone their skills.
• Take a cruise at sunset: Wahine Moe
Sunset Cruises offer a beautiful cruise
around the Raglan Harbour at sunset
complete with fish’n’chips on board
• Mt Karioi Loop Cycleway – offering a
Trail lengths
• Mt Karioi - 2.5-3 hours one way from
carpark to lookout
• Bridal Veil Falls – 10 mins to top
lookout, 20 mins one way to bottom of
staircase
• Mt Karioi Loop cycleway – 45km track
• Pipiwharauroa Trail cycleway – 18km
ride
Good to know
• Accommodation options include Solscape
Eco Retreat for unique eco style
accommodation, Kopua Holiday Park
for family style accommodation and
Karioi Lodge for beach-side dorm-style
stays. For more options see http://www.
hamiltonwaikato.com/accommodation/
all-accommodation/?region=Raglan
For more information on thing to see
and do and where to stay in Raglan this
summer, visit http://www.hamiltonwaikato.com/destinations/raglan/
10 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

With its black sand surf beaches, tranquil harbour and
laid back vibe, Raglan is the perfect place to escape to
this summer.
For more outdoor family fun try tackling The Timber
Trail, Waikato River Trails or Hauraki Rail Trail, discover
a slice of the real Middle-earth at Hobbiton Movie Set
or go underground and experience the subterranean
wonders of the Waitomo Caves.
For more information check out:
www.hamiltonwaikato.com
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 11

Maximise your
next surf
BY LUKE TAYLOR
Are you ready for your next surf?
Mother Nature will not wait, so you need
to be prepared both mentally and physically
for that next pumping surf. Here
are my three key tips to maximise your
next surf.
1. Body Prep:
Surfing is a physically demanding sport.
You need to be physically ready to reduce
your injury risk.
The focus for this section is to undo all
the lifestyle stress you place on your body
daily and get you ready to surf. These
stressors involve sitting, bad posture, lack
of activity.
Each of these exercises require minimal
equipment and are key to keeping
you injury-free and surfing.
Deeps squat: 2min+ (below)
This position may not be comfortable
at first, that just means you need this
more. If 2 minutes is too much gradually
build the time.
1. Squat deep (If needed hold onto
something, eg - pole , this will make
it easier to search for tight spots)
2. Use elbows to push knees wide
Pop-Ups: 30reps/day (right)
1. Start on the ground, in press up
position.
2. Pop up to your feet, remain low to
ground with bent knees and upright
posture.
3. Use a line on the ground and on
mirror if possible to insure you are
centred.
4. Extend legs to standing position
then drop into a squat and back to
standing.
5. Repeat
Door stretch: 45sec (right)
1. Place arms at shoulder level on either
side of a door frame.
2. Step forward. You should feel a
stretch across the front of your chest.
3. Begin moving your body by extending
and shortening arms to search for
tight spots.
12 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

2. Mindfulness and surfing
Surfing is as much a mental game
as it is physical. To surf you must be
present, if you are not present you will
never surf a wave to its full potential.
What is Mindfulness? It is a state of
awareness in the present moment.
How do I develop this? I always
advocate to my clients who are new
to mindfulness to begin with guided
mindfulness mediation (GMM). Start
small (5-10mins daily), build the
habit, then build time. It is important
to understand that GMM is a practice,
therefore consistency is key. Pick a
time that you know you can achieve
and start there.
Guided Mindfulness Mediation (GMM)?
GMM is a practice where someone
guides your thoughts and shifts your
focus, teaching you awareness of
the present moment. This practice
sets the foundation for overall
mindfulness.
Where do I find GMM? There are many
application; websites, classes etc.
My three favourites are: Headspace,
Calm and Insight Timer.
3. Planning and forecasting
Learn your local spots: At any given
time, everything in a surf zone is moving:
the shoreline, sea surface, wind,
tide, varying water depths and water
flows. With the forever-changing
environment it is not easy to forecast.
Take the time to learn through experience,
talking to locals, forecasting
apps. If you really want to be that step
ahead, become efficient in reading and
predicting weather maps.
Surf spot selection: Be honest with your
surf ability and intention. By selecting
the wrong spot, you will most likely
disrupt others, end up frustrated and
surf poorly.
Session goal: Regardless of your level
you are always learning. Pick one thing
to work on each surf. For example:
lead with the eyes.
Crew: A good crew can make or break
a surf. Surround yourself with a good
group of mates who push your ability
to grow.
Understand your board: Board technology
has come a long way. Today
there is enormous variation in boards.
There are factors which affect board
selection: ability level, style, swell size,
location and type of wave. It becomes
easy to get lost in the options available.
The biggest mistake I see is people
starting or transitioning a board which
exceeds their ability level. This can become
crippling to your development as
a surfer. Talk to someone within your
crew who knows about boards and has
seen you surf, as they will understand
your need better than most. If you
don’t have that person, any good surf
store will be able to help you out.
Respect: Always respect the locals and
always obey surf etiquette
Have fun: Mother Nature won’t always
deliver, so make the most of each surf.
Remember it is the bad surfs which
make the epic surfs memorable.
LUKE TAYLOR
Luke is the founder of Taylored Fitness,
and is a health and performance specialist.
With a Bachelor in Sport and Exercise
Science, he is currently pursuing a
Postgraduate Diploma in Clinical Exercise
Physiology and Strength & Conditioning.
Like most surfers, his life revolves around
chasing swells. Any chance he gets you
will find him out in the water, it has even
led him to chasing it around the globe.
Luke Taylor
C A L L
KAYAK • SUP • SURF • KITE • BIKE
0 7 8 2 5 0 5 0 7
0 2 1
1 3 4
LET THE FUN BEGIN!
TOURS - HIRES - SALES - LESSONS
www.raglanwatersports.co.nz 5a Bankart Street, Raglan
1 6 8 6
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 13

Big Apple
If you’re a fan of Apple technology, then the Apple Watch Series
2 is the ultimate Santa sack goodie. Now you can swim (yes, it’s
waterproof),run (it has GPS, so leave your phone at home) and
enjoy measuring your activities. Plus it’s lightening fast, allowing
you to check alerts, catch up on the latest online news, tweet,
load and listen to your fave music and navigate with Google
maps. That’s a seriously smart watch.
Drone-tastic
If you’ve always had a hankering for your own transformer, you’ll
love this DJI Mavic Pro Drone. Don’t be fooled by its compact size;
it unfolds into an impressively powerful drone, revealing a high
degree of complexity making it one of DJI’s most sophisticated flying
cameras ever. With 24 high-performance computing cores, a 7km
range and five vision sensors, the sky really is the limit.
Available from Noel Leeming
The power of Yoga
Embrace Yoga this Christmas and add the
Lenovo Yoga 910 to your arsenal of office tools.
Sleek and powerful, this stylish fast performer
boasts high-definition 4K display and immersive
sound to inspire your imagination. (2.7GHz Intel
Core i7-7500U; 16GB RAM; 256GB SSD)
On your mark,
Get Tech, Go...
Forget the angst of trying to find the perfect
gift for the people in your life – tech is the way
to go. Whether it’s the latest gadget or a box of
essentials, there’s little doubt that a tech gift is
sure to put a smile on the face of the recipient.
We’ve chosen some of our faves...
Smart doorbell
Knock, Knock. Who’s there? The
answer is now crystal clear thanks
to this smart doorbell – it delivers
live audio and video of your
front doorstep directly to your
smartphone or tablet. Receive
instant alerts via the app, which
also lets you speak with people at
your front door wherever you are.
No more mystery guests. Available
from Noel Leeming.
Get the full picture
Never miss any of the action again thanks to this Nikon
Key Mission 360 camera. With the ability to shoot spherical
360° video and high-resolution stills, you’ll see life through
fresh eyes. Compact and mountable, the images captured
through each of the two lenses are automatically stitched
together in-camera, creating one spherical 360° video
or 23.9 MP still. Available from Noel Leeming.
14 FITNESS JOURNAL DECEMBER 2016
Tom Tom Touch
The ability to see your
body composition
in real time is the
ultimate motivation to
get moving. The Tom
Tom Touch measures
the percentage of
body fat and muscle
mass in your body,
as well as everything
else you’d expect from
the best fitness trackers
available today; tracking
steps, sleep, all day heart-rate, calories burned, and a sports
mode for running, cycling or hitting the gym. Sleek and slim,
TomTom Touch comes with a range of colourful, high quality
straps to match your style.
www.fitnessjournal.co.nz

Beat the odds with
a personal trainer
As an (award winning) personal trainer, Fitness Journal
asked Alison Storey for her thoughts on the advantages
of choosing a personal trainer, over trying to achieve
goals alone.
To have a personal trainer or
not – this is the question many
people ask following the annual
cycle of making New Year
Resolutions to get fitter, leaner, meaner,
faster or healthier…. and by April
they’re often back on the couch.
It is an actual (and sad) statistic from
the New Zealand Fitness Industry survey
(NZFIS) 2015 that 75 percent of people
who join gyms in January will no longer
be there three months later, and no
matter how many ‘we’d love for you to
come back’ cards there are, they don’t.
A nice glass-half-full statistic is that
when people employ a personal trainer
as part of that New Year’s Resolution,
57.1 percent of them do stay for at least
three months, if not beyond.
It also declares the primary reason
for not employing a personal trainer is a
financial one. Frankly however, there are
plenty of objective arguments which can
be made around investing in an exercise
specialist versus the cost of buying a
year’s gym membership and using it
only six times, or the cumulative cost of
eating out every lunch time, or the eleven
coffees the average person buys in a
week. Put bottles of wine, or god forbid,
cigarettes, into that financial argument
and it starts to look pretty thin.
It is a boring but undeniable truth
that if you don’t have your health,
you put limitations on your life. If you
have loads of money to travel but can’t
walk to the plane what’s the point. If
you have an amazing family but you’re
always tired from being unfit and can’t
find the energy to spend quality time
with them, that can’t be good either.
It is also true that it is rare to be
so self-motivated that it is possible to
sustain a training regime by oneself
with no encouragement, help or mates.
Even Olympic champions, who are some
of the most dedicated and goal driven
people on the planet, have a coach.
So it’s confusing that people
still berate themselves about not
being motivated enough to train by
themselves, when Olympians have
trouble getting out of bed some days,
but knowing the coach will be there to
help them along keeps them working
expertly towards their goal.
BY ALISON STOREY
Alison Storey is a personal trainer
who has represented New Zealand
in three different sports (beach
volleyball, rowing and rhythmic
gymnastics). She has been awarded
New Zealand Personal Trainer
of the Year twice and runs Storey
Sport, a mobile personal and sports
training business which provides a
range of services that optimise the
fitness and wellbeing of its clients.
www.storeysport.co.nz
Expert help also means less risk
in wasting any precious energy doing
things wrong or not the best way to get
to the result faster. Expert help means
any energy put in to achieving the goal
is tailored to you, your circumstances,
your available time and your lifestyle.
Expert help can also offer advice on
leasing or buying exercise machines
and equipment for the home, as the
second biggest reason for discontinuing
with gym memberships is the time
commitment. Working out at home
with a trainer’s guidance can help make
workouts more time efficient. Even an
ugly second-hand bike off Trade Me
combined with the right programmes
and intensity can do the trick.
Guidelines from the New Zealand
Ministry of Health state the level of
physical activity required to gain health
benefits is five hours of moderate, or
two and a half hours of vigorous, activity
spread throughout the week, with
weight training on at least two days of
the week. Understanding the statistics
of non-adherence it seems a wieldy
task to meet these guidelines without a
decent plan or someone pushing you.
So I guess at the end of all of this,
it should be clear that recruiting a
trainer to help do the right things, in
the right way, that works to create a
sustainable, enjoyable habit of regular
physical activity that maintains health,
is a bit of a no-brainer investment in a
better life.
The NZFIS 2015 also showed that in
choosing a personal trainer, the majority
of people said it was by referral. Without
a doubt there should be a specific
recommendation of a trainers experience
and qualifications and so a proven
“It is a boring but
undeniable truth that if you
don’t have your health, you
put limitations on your life.”
ability to help people to achieve.
Interestingly, while all professional
trainers will have little trouble enjoying
keeping themselves in shape, only 3.8
percent of people hired a trainer based
on their looks.
So even if it doesn’t look good, it can
still do the job, like the ugly bike off
Trade Me.
Hot phone goodies
WIN A 3SIXT HOT BOX PACK
Pimp up your Santa stocking this
Christmas, with the 3SIXT Hot Box
Pack; perfect for teens or adults.
Available for iPhone 7 and
smartphones, the 3SIXT Hot Boxes
contain all the mobile accessories
necessary for an easier lifestyle;
including Bluetooth Studio Earbuds,
Dual USB Car Charger, Short-Arm
Window Mount, JetPack, PureFlex
Case and Glass Screen protector.
Now that’s a serious box of goodies.
Available from Harvey Norman.
whether you would like the iPhone 7
or smartphone pack.
Entries close December 31 2016.
Enter to win one of two 3SIXT Hot
Box Packs. To enter, email your
name and contact details (including
address) to win@fitnessjournal.co.nz
with 3SIXT HOT BOX in the subject
line and don’t forget to include
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 15

Yoga for
recovery:
Your vital R’n’R n’R
The end of the year is a great time
on many levels, especially because
summer sports are getting
into full swing. It’s time to enjoy
the warmer weather and the great outdoors,
throw yourself into water sports
and generally get more active. But with
all the activity, plus the end of year
wrap-up, December can also feel like
you are nearing the end of a marathon:
“Not much further now. You’re almost
there. Just… keep… going…”
At times like this it’s crucial to remember
to Relax, Restore and Recover
(the three Rs).
Why recovery matters
Any disciplined athlete knows the
value of recovery time. It’s the ‘rest and
repair’ part of the training cycle. Your
body must have sufficient opportunity
to regularly rest to recover from the
stress of the training load. Training is a
BY SARAH
MACDONALD
Sarah MacDonald is a professional
yoga teacher and New Zealand’s
only officially certified Yoga for
Athletes instructor. She recently
opened Balance Yoga Studio in
Cambridge where she is committed
to helping people of all ages
discover the benefits of yoga. She
specialises in working with athletes
of all levels from any sport, and can
tailor yoga sessions to complement
any athlete’s training regime.
www.balanceyoga.co.nz
cycle of adaptation. You place your body
under stress (through muscular intensity,
cardiovascular effort and endurance),
the body fatigues, and then it uses
recovery time to rest and adapt, to come
back fitter and stronger next time.
This cyclical process is known as supercompensation,
and leads to improved
performance (when done properly, with
training and recovery balanced).
Not honouring your body with
sufficient recovery time can lead to
over-training, which is counterproductive
in the long term.
Whether you are an athlete in training,
or sometimes if feels like life itself
is an endurance event, take some time
to focus on the three Rs. Below are three
ways you can use yoga to help with your
‘RnRnR’.
Go to the breath
Most of us spend a disproportionate
amount of time in our busy ‘fight
or flight’ sympathetic nervous system,
which is dominant when we feel
pressure to keep up with demands, keep
moving, training and pumping up our
energy levels. A sympathetic state is
linked to our stress hormones cortisol
and adrenalin. These hormones are
elevated by all manner of forces, both
internal and external to the body (e.g.
intense sport, work-load, perceived
stress or caffeine intake). There are different
types of stress, and some stress
is certainly ‘good stress’ and helpful to
us. But it is important to balance stress
with recovery time, to keep our nervous
system in a healthy overall state by also
taking it into the parasympathetic state,
also known as the ‘rest and digest’ or
relaxation state.
Fortunately, one of the most simple
and effective ways to switch from the
sympathetic to the parasympathetic
state is also one of the most accessible
and easy. It’s simply using your breath.
Full, slow, diaphragmatic breathing
(think of ‘belly breathing’) can start
to calm your nervous system in just
30 seconds. This can help lower blood
pressure and other stress responses in
your body and mind.
The simplest breathing exercise to
start with is just full, deep breathing,
which you really can do anywhere,
lying down, sitting or standing up. All
yoga classes work with an awareness
of breath, and often include specific
breathing exercises. For other ways to
work with your breath, look back at my
past Fitness Journal columns online
(fitnessjournal.co.nz May and June
issues) for more details and specific
techniques.
Restorative Yoga
Restorative yoga is a form of yoga
designed to bring greater relaxation to
both the body and mind. It uses gentle
poses supported by props to ensure
maximum comfort, and therefore relaxation.
Props commonly include bolsters,
blankets and blocks; yoga straps, sand
bags and eye bags can also be helpful.
Restorative yoga focuses on relaxation,
rather than stretching or working your
body. Poses are held for five minutes or
longer – up to 10 or 15 minutes. Legs
up the wall is a very popular restorative
yoga pose, and great for post-training or
post-race recovery for the legs. Other
excellent poses to aid recovery and
relaxation are supported child’s pose,
supported back bends and forward bends
and supported twists. You can do just
one pose for five minutes,
or do a complete sequence
with longer holds and
spend an hour or more,
depending on your needs.
Yoga Nidra
Yoga nidra means ‘Yoga
sleep’. It is a guided relaxation
designed to take
you into a deeply relaxed
state, yet remaining fully
conscious (and not asleep).
Yoga nidra is usually done
lying done, with your body
supported by props such as
yoga bolsters or blankets so
you can be very comfortable.
It’s a guided process
that includes elements
such as observing your
breath, scanning through
your body, and being aware
of your mind, thoughts and
feelings. By directing you
through this process yoga
nidra helps you come to
a fully relaxed state that
is commonly said to be
more restful and refreshing
than sleeping for an equal
amount of time. You can do
as little as 10-15 minutes,
or follow a practice that is
an hour or longer.
If you are interested in
experiencing yoga nidra,
look up local yoga studios
that offer it, or Google it
and you will find a wide
offering of yoga nidra
practices that you can easily
follow in the comfort of
your own home.
Recommended reading
If you are an athlete in
training, I highly recommend
the book The
Athlete’s Guide to Recovery,
by Sage Rountree. A
comprehensive resource
about effective recovery for
any athlete.
16 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

How to
exercise when
time is tight
Finding the time to exercise during the festive season
can be a real balancing act. If you find it hard to maintain
your routine during the weeks leading up to Christmas, try
using some of the handy tips below to boost your energy,
build muscle and keep your body moving.
Use the weekends wisely
Planning a social weekend? Be sure
to make time for yourself and organise
a hike, run, bike-ride or gym session
around your social calendar. This will
enable you to enjoy spending time with
family and friends whilst feeling energized,
healthy and active.
Kids sports practice
Take advantage of the time during
your child’s sports practice and enjoy
a short workout while watching them.
If practice takes place outdoors and
you have the opportunity, try a light
warm-up by walking around the field
and then do a short bodyweight work-
out using park benches, jungle gyms,
etc. This will release endorphins to
improve your mood and will leave you
with plenty of time to focus on watching
your child play.
Lunchtime walks
During the summer months, it’s important
to get much needed sunshine
on your skin to synthesise Vitamin D. A
high percentage of New Zealanders are
Vitamin D deficient which can result
in low bone density and mood. A 20
– 30 minute walk outside during your
lunch break will stimulate your brain
for the afternoon’s work ahead and will
provide a break away from your work
station.
Crack of dawn
BY 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”.
Trained to provide carefully tailored
exercise programmes for people from
all walks of life and particularly those
who may have struggled with exercise
in the past; have particular limitations
which prevent them from exercising, or
those who simply don’t know where to
start, Kristina has a wealth of experience
spanning eight years and provides expert
advice in chronic disease management
and musculoskeletal rehabilitation.
The moments in the house before
everyone wakes up are the ideal time
to set your metabolism and mental
state for the day ahead. Try warming
up by walking outside for five minutes
in total (including the return back to
the house). Then select five exercises
that you can do (either body weight
or using home equipment). Perform
each exercise for one minute, with
a minutes rest in between. This will
allow you to get through two sets in 20
minutes. Leave yourself five minutes at
the end for stretching.
HIIT – High Intensity Interval Training
HIIT training consists of exercising
for a short period of time at a high
intensity, followed by a short rest. This
is repeated for up to 20 – 25 minutes.
HIIT training is a proven way to improve
muscular endurance quickly and
has been shown to lower blood glucose
levels, which can help reduce the risk
of diabetes. HIIT training is offered in
gyms all over Hamilton so why not give
it a go? After a few classes or sessions
with a personal trainer, you’ll be ready
to create your own HIIT sessions at
home which can be squeezed in during
those busy periods.
11950
Specialised Chiropractic-Applied Kinesiology Centres
linking Structure, Function and Biochemistry for
improved Health, Performance, Learning and Behaviour
Rototuna Shopping complex 07 8557687
20 Peachgrove Rd Ham East 07 8560205
www.healthperformance.co.nz
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 17

PERFECT PITCH:
Emma Parker
While the sport of cricket boasts an impressive history in
Emma Parker’s family, it was never her passion until recently.
The talented teenager has since
enjoyed a rapid rise through the
ranks and is now a team member
of the Northern Districts
Spirit team, as well as part of the Skycity
Hamilton Northern Premier League
(NPL). She started the NPL competition
in blazing fashion, being top scorer in
round one.
Emma’s father, John, is a former New
Zealand cricketer who played 36 test
matches and 24 ODIs for New Zealand.
While Emma grew up with a household
immersed in the sport, she preferred
hockey and playing the trumpet, and it
wasn’t until her high school years that
she decided to have a bash at the game.
It didn’t take long for her skillset to
show and she first made the Northern
Districts Spirit team aged just 15. The
technical aspects of the game continue
to fascinate Emma and she thrives on
the challenge of constant improvement
and development, from skill levels to
mental strength.
Fitness Journal finds out more ...
Name: Emma Jane Parker
Age: 19
Sport: Cricket
Team: Northern Districts Spirit Player,
Sonic (NPL)
Where do you live?
Ohaupo, Hamilton
High school attended?
Waikato Dio (2011-2015)
Career path?
I have no idea – hoping to figure that
out asap
How did you get involved in the sport?
I decided I would play cricket for the
first time ever when I started high
school. Why I started playing I don’t
really know… It was a bit of a weird
decision as I had never shown any
interest whatsoever in the sport.
Outline your upcoming season?
This season will be full of Saturday
men’s club cricket, NPL games, under
21 games, and domestic competition.
Along with that we also play quite a few
warm-up games. Anything else that
pops up I am always keen on.
What is your greatest successes to date?
In terms of selection it would have to
be when I was first selected for the ND
Spirit team just after I turned 15. I was
told by accident which was quite funny.
I was very excited, but it was daunting
at the same time. My first season was
great with an awesome bunch of girls to
teach me the ropes.
What motivates you?
I love it when you accomplish something
you have been practising. Whether it be a
big thing that applies to a whole game or
innings, or whether it’s just one shot or
one throw into the keeper. That feeling of
it working is what keeps me going.
What is your greatest challenge in the
sport?
In cricket, especially being a batter,
you only get one chance, you don’t
have a big margin for error at all.
If you make a mistake you are out.
Whereas in other sports if you throw
a bad pass, within a minute you will
get the ball back to have another go.
The challenge of not making a mistake
is huge and especially hard when
you have to do that over an extended
period of time. I love that challenge,
but sometimes it can be tough, both
physically and mentally.
Emma Parker
Who is the team around you?
Being involved in a lot of teams, there
are always different coaches and management
that we are involved with. My
dad has been my coach from when I
first started playing up until the present
time. He isn’t the official coach of
any of the teams that I play for, but is
always on the bank giving me signals if
I need some help and giving me throws
or putting balls in the bowling machine
at our practices.
What does the sport involve?
Cricket is quite unique in the time
factor that it requires. To be properly
prepared, practise takes a lot of time.
I believe that you will play how you
practise, so to be fully prepared to play
well, I have had to practise batting for
a couple of hours at a time. Along with
all of that, there is bowling and fielding
practise. Fielding practise is broken
up into a lot of different “sections”.
Basically, there is a large time commitment
to just the practises, and then
there are all the games on top of that.
What gives you the most pleasure?
When you do something that you have
been practising and it comes off in a
game – that’s awesome. Also, the fact
that you can always do more is exciting.
What are your long-term goals and
What is required to reach them?
My goal that is to keep improving all the
time. I can’t put a figure on it, but it’s
one of those things deep down you know
whether you are improving or not. To
do this I believe you need a long-term
plan with your coach on how you game
is going to develop over a few years, instead
of plans that only apply to a week
or two.
Was there a time when you thought of
giving up and why?
Totally. There have been times where
results haven’t been going my way and
its always on your mind about the possibility
of giving up and doing something
else. I think the fact that women’s
cricket in New Zealand hasn't until now
provided much of a career makes it a bit
easier to contemplate that idea of giving
up. However, it is promising to see
countries like Australia who now have
a fully professional women’s domestic
team, showing that there is a career path
to be had in women’s cricket. NZ Cricket
is also on this path and hopefully that
continues.
Name five things about you/your sport
people would be surprised to know?
1. I have played the trumpet for nearly
11 years
2. Cricket was my least favourite sport
in the world up until I started playing
when I was 13
3. I think cricket is a great sport because
anyone can play it – even my
mum has played when some of my
teams were short of players!
4. I have never bought a pair of spikes
– My first ever pair was given to me
hand-me-downs about four years
ago and I still wear them to this day.
5. I have just gotten my braces off at
the ripe old age of 19
What are your favourite local spots to
train and why?
My absolute favourite place to practise
and play is my local club – Kaipaki. It
is 2.4km away from my house and is a
small ground that has an English feel to
18 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

it, especially having the banks all around
the ground and white picket fences. It
has a community feel that is second to
none and there is never a lack of laughter
and smiles down at the ground, no
matter what sport is being played.
Where in the world would you want to
play and why?
I think playing at Lord’s would be one
of the ultimate places to play for any
cricketer just because it is the home of
world cricket.
Are you involved in other sports?
I play club hockey for Te Awamutu in
the winter. We also play a lot of tennis
throughout the summer down at the
courts at Kaipaki. But whatever sport is
happening I am definitely going to be in
there giving it a go.
Who inspires you and why?
In terms of sports people who I look up
to, there are the likes of AB De Villiers
who is a great sportsperson, not just in
cricket. But then there are people who I
know personally who inspire me. I guess
it is because I know more about what
they are going through and I can see
what they have to do to succeed. (One
person in particular, who shall remain
nameless, otherwise they will shoot me).
I have seen how hard they work and how
mentally tough they are and the huge
amount of success that they have had.
I think seeing someone I know well do
these things gives me the motivation/
inspiration to also try and do it.
What advice would you give to others
wanting to have a go at the sport? I
would say to give cricket a really good go
and to try and be the best you can be. Try
and find a coach that you can stick with
throughout your whole career instead of
changing between different ones.
This will give you consistency
throughout your development which I
think is important and will give you the
The new Skycity Hamilton
Northern Premier League
(NPL) brings fresh and colourful
personality to the game of cricket.
Featuring an exciting mix of top
class and emerging players , the
four team competition features
13 internationals and is helping
promote the sport to younger
players.
The four teams, named Sonic,
Galaxy, Velocity and Power, are
non-regional and evenly loaded in
ability and specialities.
The NPL is working with local
district associations to help
promote cricket further among
young girls. Coaching clinics for
girls take place before the games,
with the goal of fostering interest
and helping improve skill levels.
Upcoming games and venues
are: Sunday December 11 at
War Memorial Park, Manurewa;
Sunday January 22 at Bay Oval,
Mt Maunganui; Sunday January 29
best chance at becoming the best you
can be. Other than that, always play
because you love playing.
Don’t ever play to try and make a
certain team, play because you love the
game and whatever happens after that
is a bonus.
Cricket with colour
Training clinic with Spirit captain
Brooke Halliday.
at Jansen Park, Hamilton; Sunday
February at War Memorial Park,
Manurewa.
WE HAVE ALL NEW SEASON
CRICKET GEAR IN STORE NOW
Jump online and check out our new website
sportsworldonline.co.nz and find us on Facebook
www.facebook.com/sportsworld.morrinsville
SPORTSWORLD MORRINSVILLE
228 Thames Street, Morrinsville 3300
Ph: 07 889 5822 | Mob: 027 482 3691
Email: morrinsvillesportsworld@gmail.com
C6208H
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 19

Natural Beauty
Accentuate your natural smile with this
gorgeous shade of Bloom lipstick, from Living
Nature. Strong and sophisticated, Bloom is
a stylish, vintage ‘hot’ pink shade that’s also
kind and gentle to the lips.
Certified natural, Living Nature’s moisturerich
lipsticks use a special combination of
vegetable waxes for optimum nourishment.
Livingnature.com
Keyword: Bloom
Sweet treat
Whittaker’s chocolate is something
of a New Zealand institution, from its
original peanut slab to the luxury artisan
collection. And Christmas is the perfect
time to treat yourself to some Whittaker’s
goodness. We have five gift packs of the
new Whittaker’s Dark Orange Mini Slabs
and Tweats. whittakers.co.nz
Keyword: Whittakers
Gifts that give back
Feel-good gifts that give back. By choosing
Fairtrade products you are protecting the
environment while empowering farmers and
workers around the world to combat poverty
and strengthen their position for a brighter
future. Win one of two Fairtrade gift packs
for a very Merry Christmas.
Keyword: Fairtrade
Brighten up your life
Brighten, hydrate, tighten and protect your skin with
Savar’s beautifully fragranced Rosehip Ultra Brightening
Serum, Rosehip Advanced Protection Moisturiser SPF15
(certified SPF broad spectrum factor 15) and Instant Boost
Multi Toner, all beautifully packaged in a luxury Savar
cosmetic bag. Savaronline.com
Keyword: Savar
Sophisticated
Sun Protection
Protect yourself with Atzen Protect Sun
Shield SPF50+; a natural, zinc-based
sunscreen offering high protection for
even the most sensitive and allergic
skin types. Offering full broad-spectrum
protection from UVA, UVB and UVC rays
as well as being water-resistant for up to
80 minutes. atzen.nz
Keyword: Atzen
Get Fierce
For Summer
Enjoy glowing healthy skin
with this limited edition Oasis
Beauty pack, containing
Oasis Beauty Super Tan and
Oasis Beauty The Hydrator
in a stylish cosmetic purse.
Packed with goodness
(including avocado oil, shea
butter, honey and vitamin
E), your skin will thank you.
oasisbeauty.com
Keyword: Oasis Get Fierce
GO Healthy
Kick start 2017 with this awesome GO Healthy
prize pack, consisting of GO Flora Repair , GO
Probiotic 75 Billion and GO Slim Garcinia Gold.
It feels good to go healthy and health and
wellbeing starts from the inside. gohealthy.co.nz
Keyword: GO Healthy
Good never tasted better
IncaFé is an impressive range of multi award-winning, ethical,
Fairtrade, organic certified coffee. The family business serves up five
distinct and delicious blends. Start your day with some goodness.
Win one of two IncaFé coffee packs. Incafe.co.nz
Keyword: IncaFé
20 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

Merry Christmas from Fitness Journal – here’s
to a happy and healthy holiday season. To help
you enjoy it even more, we’ve gathered up an
awesome collection of some of our favourite
brands and they are all yours to win.
Wild Rose
Weleda is a much loved New Zealand organic
skincare brand and its new collection of natural
perfumes is simply delicious. Treat yourself to
some Weleda with this awesome prize pack;
Weleda Jardin de Vie Rose perfume, Weleda Wild
Rose Creamy Body Wash and Weleda Wild Rose
Deodorant. weleda.co.nz
Keyword: Weleda
Christmas stocking
filler giveaway
TO ENTER: email your name and contact
details (include your address so we can send
your prize), with the relevant keyword in the
subject line, to win@fitnessjournal.co.nz or
enter online at fitnessjournal.co.nz
Entries close December 31 2016
Tartan & Spice
This Ashley & Co waxed perfume (Tartan
& Spice) is just what Santa’s little helpers
ordered; think mulled spiced wine and a
party of gingerbread men around a pine
tree. The spicy sweet has notes of cinnamon,
almond and apple. Made in New Zealand and
individually hand poured using 100% natural
wax and ingredients with 45 hours of burn time.
ashley&co.co.nz
Keyword: Tartan & Spice
Summer’s travel buddies
Whether you are jetting off on a tropical vacation
or simply heading away for a weekend, travel-sized
products are a godsend to pack. All you’ll need this
summer is Oasis Sun SPF30 Mini and Oasis Beauty
Rhino Repair Mini. Oasisbeauty.com
Keyword: Oasis travel
Bath time
by nature’s Lavender & Almond Oil bath and body kit is
an affordable gift for someone needing a bit of relaxation
and pampering this Christmas. Made in New Zealand,
with natural ingredients, by nature skincare works in
harmony with your skin. bynatureskincare.com
Keyword: By Nature
Smile bright
Red Seal toothpastes offer Kiwis a natural
choice for healthy teeth and gums. With no
harsh chemicals, dyes or synthetic ingredients,
it’s good news for your mouth. Win a Red Seal
pack of Natural, Smokers, Baking Soda and
Kids toothpaste. redseal.co.nz
Keyword: Red Seal toothpaste
Tea Time
The Red Seal Body Right range of teas
contain garcinia cambogia and are a great
complement to a weight management
programme of a balanced diet and regular
exercise. These unique fruit flavours make
deliciously fruity tea using either hot or cold
water - and they are gluten free, with no artificial
sweeteners fitnessjournalwaikato and no added sugar. Redseal.co.nz
FITNESS JOURNAL DECEMBER 2016 21
Keyword: Red Seal Body Right

Lodge Cheers to Champions Advert OCT 2016.indd 1
20/09/2016 10:35:09 AM
Nikki Hamblin, Guest Speaker @ Mercury South
Waikato District Sports Awards
The Lines Company
Waitomo District Sports
Awards - Te Kuiti Squash
Club, Club of the Year
Mercury South Waikato District Sports Awards -
Josiah Teokotai, Sporting Personality of the Year
CHEERS TO OUR CHAMPS
Ingham Matamata-Piako District Sports Awards - Waihou
RF & SC Senior A Rugby Team, Team of the Year
Waikato District Sports Awards - Te Kopae Masters,
Team of the Year
The Lines Company Waitomo District Sports Awards
- Christopher Lord, Junior Sportsman of the Year
SPORTING HEROES
It’s the time of the year to celebrate the many
athletes, coaches, volunteers and behind-thescenes
workers who help make Waikato the great
sporting community it is. Sport Waikato’s regional
district awards are taking place now, culminating
in the Brian Perry Waikato Regional Sports Awards
on January 26 2017. Check out some of the action.
Hamilton City Council Sport Volunteer Awards: Christopher
Goodwin, Secondary School Contribution to Sport Award
Waipa Networks District Sports Awards - Dawne
Nelson, Administrator of the Year
22 FITNESS JOURNAL DECEMBER 2016
Waipa Networks District Sports Awards - Sandi Miller,
Official of the Year
Taupo District Sports Awards - Ora Williams, Junior
Sportsperson - Team
www.fitnessjournal.co.nz
Hauraki/Thames-Coromandel District Sports Awards: Ella Williams,
Sporting Personality of the Year & Sportsperson of the Year awards

Building a solid
foundation
The importance and optimal training of the “core”, or trunk
muscles, has gained in popularity over the years with much
debate raging over which strategy to implement to optimally
train this often overlooked area, especially in relation to the
prevention of injury and increasing performance.
It is very important, at this point,
to take a step back and to highlight
the fact that the core is more than
simply what you see in the mirror.
Instead, it consists of all the muscles
situated on the front, side and back
of the torso as well as the muscles of
the hips, all of which work together to
form a muscular “corset” which helps
to keep this area stable.
As all the muscles of this “corset”
contract, the pressure in the core rises
which in turn generates greater stability
in the torso, both under the stable
conditions commonly seen in activities
of daily living and the unstable
conditions often seen in sport or more
dynamic activities. This process can
be seen as very similar to the inflation
of an air mattress. The higher the air
BY FRANS
VAN DER MERWE
Frans van der Merwe is a strength and
conditioning and musculoskeletal exercise
rehabilitation tutor for the Centre for
Sport Science and Human Performance at
Wintec. He has an MSc in Musculoskeletal
Exercise Rehabilitation and more than
10 years’ experience working with
development and semi-professional
athletes in a variety of sports.
pressure in the mattress, generally the
sturdier the mattress.
Research has shown that individuals
with poor core stability are generally at
greater risk of lower back pain and lower
extremity injuries and that sporting
performance at all levels benefit from
the presence of a strong core. The core
can be seen as the “bridge” between the
upper and lower body extremities which
allows for smooth balanced movements
during general and sporting activity.
Research has also shown that those
individuals with poor core stability or
control suffer from “energy leak” which
means that some of the forces between
the upper and lower extremities is
“wasted” or inefficiently utilised.
In addition to this greater core stability
has also been shown to facilitate
the effective absorption and transfer of
any external forces acting upon the body
meaning that the body becomes more
resilient to the load and direction of
forces acting upon it. All of which means
that the implementation of a well written
core stability programme will lead
to better trained core muscles which are
more resilient and will lead to greater
performance and lower injury rates.
Traditional gym-based core training
has largely focused on isometric
exercises such as the prone and side
planks. A better approach would be
to train and strengthen the movement
patterns of the trunk specific
to your individual goals so as to best
deal with the activity-specific forces
acting on the body and trunk. As with
any exercise programme it is imperative
that you start with low intensity
exercises and gradually progress to
higher intensity or more sport-specific
sporting movements. A good step-wise
progression for general core training
would be:
1. Core activation: Low intensity exercises
focusing on and the activation
of the core muscles which control
posture and stability. Initial core
muscular endurance can also be established
during this phase through
exercises such as the bird-dog, dead
bug and quadruped exercises.
2. Core stabilisation: Placing the body in
more challenging positions to challenge
core stability with minimal to no
movement e.g. prone plank, alternate
leg lift and climbing prone bridges.
3. Core movement: Challenging core
stability while the body is under
greater loads and speeds. This component
may incorporate multi-directional
or sport specific movement.
An example of the progression above
may be a young rugby player who is
returning from a lower back injury.
The player has first to re-establish
co-activation (simultaneous contraction
of muscles) and firing patterns (how
the muscles activate during activity) of
the core muscles through the use of low
intensity exercises such as the “dead
bug” exercise.
The next step would be to re-establish
the core muscle capacity or endurance
through isometric core exercises
like the prone and side bridges where
minimal movement is involved.
Finally, the athlete can then progress
on to more functional and rational
movements specific to rugby.
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 23

1226A Victoria Street, Hamilton • 07 838 2202
www.watersdayspa.co.nz
C8469H
NOW STOCKING
THE WATERMAN
The Waterman makes it
easy to drink two litres of
good water a day.
- Removes Harmful
Substances
- Alkaline, Magnetised &
Energised Mineral Water
- Super Hydrating
- Compact & Portable
Treat yourself
Make your holiday season one of rejuvenation rather
than a time of stress, by taking a moment to relax and
be refreshed at Waters Day Spa, nestled on the edge of
the Waikato River.
Enjoy spa treatments, massage, facials
or beauty therapy with exceptional
service from the professional team.
Whether you visit for half an hour, or half
a day, you’ll leave looking and feeling
sensational.
Refresh your skin and internals with
the new Alkaline Water Systems at Waters.
Enjoy a wonderful range of luxurious
facial treatments, or relieve tension and
melt into the moment with therapeutic
massage treatments, infrared sauna, or
the ultimate spa experience of the hydrotherapy
capsule.
Finish off with a Jessica manicure
or pedicure, and enjoy having all your
beauty treatments from waxing, eyebrows
and eyelash treatments, and spray tans in
the relaxing and welcoming sanctuary of
Waters Day Spa.
Plus with a carefully selected range of
products such as Environ, Circadia, Bella
Vi, DoTerra, Intraceuticals, Bestow, Eye of
Horus, Phyt’s and Eco Tan, you can take
care of your Christmas shopping at the
same time.
BarberShopCo hits Hamilton East!
D2990M
Men’s grooming specialists BarberShopCo have opened a new
store in Grey Street, and the founders of the renowned KTIZO
Hair & Skin, Paul Ganley and Wayne Richardson are behind it.
“O
ur ultimate goal was to create a
New York styled, modern, friendly
environment where everyone would
feel comfortable.”
The men’s grooming market has
exploded in Europe and the U.S over the
last few years.
“We are now seeing New Zealand men
asking where they can get a reasonably
priced, quality haircut with hygienic,
professional and efficient service.”
BarberShopCo specialise in cut throat
shaving which has really taken off, resulting
in some of their clients making weekly visits.
This goes to show Kiwi blokes are ready
to embrace the new experiences and
products on offer at the Grey Street store.
Paul and Wayne know what it’s like to
put in the hard yards in an exciting but
physically demanding career.
They train their staff to progress not
just their hair cutting techniques, but how
to advance their business and customer
service skills too.
“Developing the industry and the young
people behind it is a really rewarding
experience.”
“Our barbers love that we are teaching
them hairdressing techniques that they
have not previously used, which evidently
creates a better outcome for their clients.”
It’s not just short back and sides like
traditional barbering has been, our barbers
are true artists who are always looking at
better products and techniques to excel
within this exciting and rapidly growing
profession.
BarberShopCo in Hamilton East is
open seven days a week with two late
nights, they also stock a wide range of
professional men’s styling products and
shaving essentials.
Mon & Wed, 8am-6pm,
Tuesday 8am-4pm,
Thur & Fri 8am-7pm,
Saturday 9am-4pm
Sunday 9am-4pm
07 858 2644
394 Grey Street, Hamilton East
24 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

Smile with
natural confidence
Living Nature’s moisture-rich lipsticks
are the perfect accessory for your
summer smile. Treat yourself to a
Colour Me Beautiful gift pack; each
containing three certified natural/
organic lipsticks in complementing
shades. Choose from vibrant,
romantic or natural shades.
Containing only safe, natural
ingredients, including
coconut extracts, vitamin E
and nourishing waxes, Living Nature lipsticks offer smooth,
long-lasting colour and deeply moisturising benefits for lips.
Made in New Zealand and certified natural/organic, they are
free from allergens, synthetic chemicals or preservatives and
safe for use during pregnancy.
livingnature.com
Beauty Spot
Sport a healthy glow this summer and treat your
skin to some natural love. We are huge fans of
New Zealand made brands and to celebrate
Christmas, we take a closer look at some of our
favourite Kiwi brands.
Manuka Doctor and
Kourtney Kardashian
Kourtney Kardashian is an avid fan of New Zealand’s
Manuka Doctor range. Made with purfied bee venom and
manuka honey, the range is pure New Zealand goodness
– and an ideal fit with Kourtney’s love of natural skincare
products. Fitness Journal finds out more...
What do you eat for breakfast on a normal
day? I make smoothies for me and my
kids using fresh ingredients like avocado
and Manuka honey. It’s a great way to
start the day. I apply the same principle
to my skincare regime, what you put on
your face is just as important as what you
put into your body. Manuka Doctor skincare
products include natural ingredients
such as Manuka honey, avocado, berries
and fruits.
Fitness Schedule? I’ve made working out
such a priority and now I need it in my
life. It’s so good for your mind too. Khloe
and I love to work out together. It’s helpful
to work out with someone, and you’re
not going to flake on that person. I try to
do at least five days a week.
What other things do you do to lead a less
toxic lifestyle? I eat as cleanly as possible
(gluten free, dairy free, organic); try
to find the cleanest products to use on
my body that actually work (deodorant,
toothpaste, body oils, skin care).
Do you wear any makeup to the gym?
I don’t wear makeup to the gym. T he
Manuka Doctor Flawless Primer is a great
lightweight base to help control shine and
hydrate my skin.
What body confidence advice can you share?
Working out definitely helps me feel
more confident but I think truly embracing
your body and knowing that everybody
is different and we are all beautiful
creations of God.
Find your Oasis
Forget about crisping your
skin and relax in the shade this
summer, enjoying a natural
bronze from Oasis Beauty Super
Tan. This moisturising tanner
offers a safe, sunless glow and is
perfect for those with sensitive
skin (plus it’s 100% vegan).
Surprise ingredients include
sugar beets, sugar cane and red
raspberries. Oasisbeauty.com
Solving an age old problem
Underbalm has taken NZ and No3 by storm;
it’s not often you see deodorant in a little
pot. Just scoop out a pea-sized amount
and rub it in with your fingers, once a day.
Everything is natural; no nasty chemicals,
no aluminium, and nothing artificial. Tested
in extreme conditions, from
shift workers and hot yoga
sessions, to waka ama racers
and long distance runners,
Underbalm received a
unanimous thumbs
up. The unisex
product is also
available in a ‘low
carb’ version for
those with sensitive
skin. No3.co.nz
WIN MANUKA DOCTOR
Enjoy your most radiant
summer ever, with a
helping hand from Manuka
Doctor’s Drops of Crystal
collection.
facial contours and revitalise
the complexion. The finishing
touch is Cashmere Touch Cream,
which soothingly melts into your
skin and works on reducing fine
lines, increasing elasticity and
moisturising.
This exciting new range consists Enter to win your own Manuka
of three easy steps; Beautifying Doctor Drops of Crystal collection.
Bi-Phase Oil, nourishing and with To enter, email your name and
the lightness of a serum, designed contact details (including address)
to brighten, plump and leave skin to win@fitnessjournal.co.nz with
glowing.
MANUKA DR in the subject line or
enter online at fitnessjournal.co.nz
Follow up with Cashmere Touch
fitnessjournalwaikato Serum, which works to re-sculpt FITNESS Entries JOURNAL close DECEMBER December 31 2016 2016 25

Smoking Gun
The only smoking gun you should permit in your
home, this Breville Smoking Gun is the latest musthave
for foodies. If you’re a fan of cooking shows,
you’ll be inspired by the creativity around smoking
ingredients like meat, fish, cheese and yoghurt
(yes really). (Available from Noel Leeming)
Cast iron cooking
With a history steeped in tradition, dating
back to 1896, the iconic Lodge cast iron
range has continued to evolve. Delivering
even heat distribution, heat retention,
versatility (use on the stove top, oven, grill
and barbecue) and durability, Lodge cast
iron is the original ‘green pan’. Offering a
chemical free cooking option more durable
than any non-stick coating, while providing
an easy cooking surface, it is thanks to
the introduction of factory-seasoning; a
process pioneered by Lodge using natural
vegetable oil.
WIN LODGE CAST
IRON SKILLET
Enter to win a Lodge cast iron limited
edition skillet and experience the benefits
of cast iron cooking in your own kitchen. To
enter, email your name and contact details
(including address) to win@fitnessjournal.
co.nz with LODGE in the subject line, or
enter online at fitnessjournal.co.nz
Entries close December 31 2016
Foodie
Heroes
With the popularity of food blogs,
cooking shows and New Zealand
chefs and foodies now sharing their
inspiration directly thanks to social
media, foodie gifts are sure to be a
big hit for many this Christmas. We
share a few of our favourite things -
from gift ideas to tasty treats...
Super cool
Be your own mixologist this summer and impress
guests with your mega-cool (geddit?) creations.
Zoku’s slow melting moulded ice shapes transform
your drink to something out of the ordinary.
Choose from king sized cubes, shapes and words.
These slick additions to your summer drinks melt
slowly so they can be can be enjoyed for longer
and won’t water down your beverage.
26 FITNESS JOURNAL DECEMBER 2016
Serious snacks
There’s nothing quite like chilling out with
a moreish bowl of popcorn. But sadly not
all popcorn is created equal. So get serious
about your snacks and choose Serious
Popcorn. With corn grown on an organic
Hawke’s Bay farm, you can rest assured
your Serious Popcorn is good honest food.
Grown in good soil with no artificial fertilisers
or pesticides. Certified organic, gluten and
dairy free and wholegrain; choose from
sea salt or sweet and salty. Naturally good
goodness. Seriouspopcorn.myshopify.com
Super Duo
Summer is the perfect time for adding wraps to the menu;
from spicy barbecued steak to fresh salad and veggies.
And to help balance a little indulgence with healthy eating
is Farrah’s Chia and Quinoa and Sprouted Grain wraps.
Suitable for vegans and vegetarians, the Super Duo wraps
are dairy free and high in protein.
They also don’t crack or split when rolled and made using
super grains and sprouted grain flour (higher in B vitamins
than whole grain flour). Oh – and they’re made in New
Zealand too.
TASTY TIP: Serve Super Duo wraps chopped and baked for
five mins to make ‘chip wedges’ and serve with guacamole.
WIN FARRAH'S SUPER DUO
Enter to win a Farrah’s Super Duo prize pack, made up of
Chia and Quinoa wraps and Sprouted Grains wraps, plus
a yoga mat to encourage you into a healthy 2017.
To enter, email your name and contact details (including
address) to win@fitnessjournal.co.nz with SUPER DUO in
the subject line, or enter online at fitnessjournal.co.nz
Entries close December 31 2016

Lisa Fitzgibbon:
A naturopath with real oomph
Like so many natural health practitioners, naturopath Lisa
Fitzgibbon, says the job chose her.
Having trained and then worked
in advertising both in New Zealand
and the UK, Lisa started to
feel a distinct disconnect with
her chosen profession at the time.
“Let’s just say after five years in the
industry it stopped sitting well with my
philosophies on life and I knew I needed
to change,” she explains. “It wasn’t too
long after this realisation that I decided
to retrain and embarked on a three-year
degree in naturopathy.”
Studying naturopathy as a career
path was also brought on by a serious
health issue at the time, after waking
one morning completely unable to move
from severe pain and stiffness throughout
her whole body.
“All my muscles had gone into an excruciating
spasm,” explains Lisa. “This
affliction seemed to come on overnight
and I woke up feeling like I had been in a
car accident.”
Scared and not knowing what was
happening to her body, Lisa embarked
on a journey to get to the bottom of
what might have been wrong and as it
transpired she had a significant intolerance
to gluten, dairy and even carrots!
“The whole subject of nutrition and
its effect on us, fascinated me and while
I’ve been healthy ever since, it was certainly
a turning point for me,” says Lisa
Lisa describes her naturopathic philosophy
as very different to most other natural
health practitioners. She challenges
the health benefits of green smoothies,
chia seeds, super foods, kombucha and
raw baking etc and advocates just a simple
and balanced diet and lifestyle.
“Most food trends and extreme diets
become fashionable and then just huge
marketing scams. They often make
claims that are quite daft when you
think them through,” explains Lisa.
“I believe that I have a strong, new
take on health - one that is altogether
more balanced and far easier to stick
with.”
“For example, I don’t mind if my
clients have a little sugar, caffeine,
and alcohol in their diet so long as it’s
in moderation of course. I discourage
excessive exercise or subscribing to
extreme diets of any kind. Most importantly,
I tell my clients to stop being so
worried or obsessed with their healththat’s
my job!”
“I like to think that I bring my clients
back to reality,” she says.
Lisa is a qualified and registered naturopath,
medical herbalist and holistic
nutritionist. She has recently set up
OOMPH, a new clinic in Grey Lynn.
THE SOUR WINE
apple cider vinegar
Apple cider vinegar (acv) is much like an
aperitif
Taken before a meal, it enhances digestion
by activating the body’s enzymatic
functions, and by powerfully increasing
digestive secretions. This leads to better
food breakdown and better nutrient
absorption. Nutrients heal the body —
regardless of the ailment. This could
explain the long list of potential cures
that are claimed for this sour wine:
• It promotes digestion
• It alkalises and detoxifies the body
• It regulates blood sugar levels and aids
weight loss
• It reduces high blood pressure and
cholesterol
• It reduces pain (e.g. muscle soreness
and arthritis)
• It improves the appearance of the skin
(e.g. age spots and pimples)
• It assists with allergies and colds
How does it work?
The actual nutrient content of ACV cannot
be easily established. Fortunately,
this doesn’t actually matter. You don’t
take ACV to get nourishment from the
product. You take ACV to activate your
digestion and more efficiently extract the
nutrients from your food!
Apple cider vinegar is essentially acetic
acid. This is what gives it its sour taste
and pungent smell.
What to look for in an acv
If you’re currently imbibing ACV, or
you’ve been thinking about it, here are
some of the words that should feature
on the label on your bottle of sour wine:
• Organic
• Raw
• Unpasteurised
• Unfiltered
• ‘The Mother’
If it’s the ‘good stuff’ it will appear
brown and murky — delightful, huh?
Read the instructions, but don't follow them
On the back label of your ACV, it tells you
to dilute your ACV in a glass of water,
and to sweeten it with honey. This is not
how I advise you take it for your digestive
health. The manufacturers of vinegar are
generally not health experts — but they
are really good marketers! Who would
drink their product if they didn’t encourage
you to mask the flavour?
It’s supposed to ‘put hairs on your chest’
ACV is better drunk concentrated, because
it will then promote concentrated
digestive secretions. If you have this sour
wine diluted in a glass of water, it will
also dilute the digestive secretions that
you are trying to strengthen.
It’s not meant to taste good
Don’t add sweetener to your ACV. To
promote digestion you need it to taste
sour – that’s the whole point! The ‘sour’
is what encourages your digestive enzymes
and secretions to kick in.
How to take acv to promote your digestive
function:
If you have digestive issues this is how
you should take it:
• Take it 15-20mins before a main meal
• Take 1 tsp to 2 Tbsp as required, but no
more than 3x daily
• Combine it in a 1:4 ratio with filtered
water e.g. 15 ml of ACV to 60 ml filtered
water (cold or warm). Warm water can
make ACV taste slightly sweeter.
(Note: In most cases, you shouldn’t
need to use a digestive aid every day,
let alone 3x daily. And certainly not
for any length of time (not more than
three months)! If this is the case, then
I would advise you to seek the help of
a qualified, experienced, and registered
naturopath or medical herbalist.)
Disclaimers/Footnotes
ACV may interfere with some medication
e.g. thyroid, blood thinning, anti-diabetic,
heart, diuretic, and laxatives.
Therefore, do your research, and ask
your doctor’s advice before you commit
to the daily, long term use of this
product.
Long-term excessive use of ACV could
lead to low potassium levels, and to low
bone density.
If you experience mild detoxification
symptoms from the use of ACV, reduce
the amount of the product taken, or
dilute it in more water. Build up slowly
to a higher/stronger dose. If symptoms
persist, please discontinue use.
Lisa Fitzgibbon is a naturopath and
medical herbalist. She runs a private
practice: OOMPH-Realistic Holistic Health,
in Grey Lynn (Auckland, New Zealand).
She also writes a popular blog about health:
www.lisasaid.so
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 27

Use natural
health the
right way
Natural health is not a one size fits all. For example,
vitamin B is what the body needs more of during times of
stress. As it is water soluble, the body does not store it.
But when you take a Vitamin B Complex, everyone may
not experience the same results..
Vitamin B can help with many
aspects, but basically supports
the effect of nerves and stress
on the body. The body needs
more of these vitamins when you are
under stress.
This leads to the conclusion that
everyone needs more B vitamins and
minerals like magnesium when they are
stressed.
So why does this not support everyone’s
needs to the full? Results may alter
when more is going on. You may have
low adrenals or might not be sleeping
well (or both). These are just two symptoms
that a B Complex alone might not
cover.
This is why we need to ask questions
such as what is your daily diet and do you
exercise? As natural health professionals,
we base our advice on your personal
lifestyle and needs. It isn’t just diet and
exercise which lead to total wellbeing.
Consider whether you are happy? And are
you sleeping?
If your diet is not adequate - herbs,
nutrients and homeopathy can be taken
to support times of physical, mental
or emotional stress. They can be added
alongside a good diet to support you
when things are down.
This is why it is so important to look
after yourself when times are hard. Your
body under stress needs more nurture
and easily absorbed nutrition, as well
as downtime like sleep and happy time
doing the things you love.
Because it is harder to maintain all
these things when you are stressed, natural
health support can help make it a bit
easier to get through and recover.
However, it can get very confusing.
Which brand? What dosage? This is where
the expertise of a health professional can
be highly valuable.
To support wellbeing, naturopaths will
recommend a small therapeutic dose of
the recommended ingredient regularly
throughout your day. This is what has
been studied to be the amount your body
needs per dose.
For example 1500mg of Glucosamine
was tested on athletes with acute injuries.
If you take a lot less, often it will not get
you more results than taken regularly at
the correct dosage.
This concept applies to many herbs
and nutrients.
If you are feeling and seeing results
from a high dosage product at one a day
– then keep on doing what you are doing.
BY MONICA
VAN DE WEERD
Monica van de Weerd is a well respected
Waikato based beauty therapist and
aromatherapist, with an impressive
knowledge of natural health and wellbeing.
She and husband Frans (a qualified
physiotherapist, homoeopath, craniosacral
therapist and bowen therapist) are committed
to living a naturally healthy lifestyle.
www.naturallyhealthy.co.nz
But if not – you may need a smaller dose
– more often.
Different brands have different
approaches. Some may go for the very
high once a day approach, while others
are designed for a smaller amount a few
times day.
If you are sensitive, your digestive
tract may not tolerate large amounts and
you may need a different approach.
We find the best rule is that if you are
not getting results – or the results you
expected, then talk to someone who has
a good knowledge and the therapeutic
training to give you the right advice.
Results are based on recommending
the right product in the right dosage and
there should be noticeable results if your
body has the capacity to recover and
regenerate. That is what herbs, homeopathy
and nutrition is for - to support your
body to do the work yourself.
Your diet should not come out of a pill
bottle. With the right advice, the correct
herb, homeopathic remedy or nutrient
could support your own body to work
through a difficult time beside your diet.
This includes recovery from an injury,
stress, sleeplessness, immunity and
fatigue.
Listen to your body and ask questions
about the symptoms your body is showing.
Take note of any sudden change,
extreme fatigue, weight gain or loss, or
something as simple as a twitching eye.
Your body tells you when it is lacking or
in need.
There are also simple tests you can
take. A Zinc test* is a simple tasting –
your taste buds will ‘tell’ you if you need
more or not. Liver tea* is another simple
taste test that will allow your taste buds
to taste for digestive wellbeing. Hair
analysis* is easy and quick to show wellbeing
and support systems. Hair analysis
show three months of information. Think
of tree rings as a basic example. Hair
analysis can also show deficiency, diet,
allergies etc.
*(All these tests need to be taken
with the correct products and a qualified
consultant).
These tools are helpful as a guide to
the right nutrition, as is the training and
knowledge of the person you are talking to.
Natural health works – and is a great
way to support your diet and wellbeing
needs. Use the products and expertise
available to be the best you can be.
28 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

Liverlove
When we are feeling tired or sluggish, headachy
or wake up feeling unrefreshed, there aren’t many
people who immediately identify their liver as the
culprit of these symptoms.
BY DR LIBBY
Our liver packs a mighty punch when
it comes to all aspects of how we look
and feel, and while it’s not always at
the source of our symptoms, it is often
an organ under immense pressure to
cope with our lifestyle choices. For many
people, investing in the health of the liver
can make an incredible difference to their
overall sense of wellbeing and improve
various inter-related body systems as a
result.
Symptoms of an unhappy liver
Anyone who has experienced a hangover
will understand the effects of a liver that
is having trouble processing harmful
substances. While a severe hangover can
be debilitating, a milder form of these
symptoms may be plaguing our everyday
living. From niggling gut problems such
as bloating and constipation, fatigue,
congested skin, irritability, headaches and
PMT through to unexplained weight gain,
an overloaded liver takes its toll on your
health and energy.
What creates this problem
Our liver is one of the key organs in our
body for elimination and detoxification.
Any substance we eat, breathe, drink or
put on our skin that might be harmful
or ‘toxic’ to our body gets sent to our
liver to be processed. Often without even
realising it, we can expose ourselves to
many harmful ‘liver loaders’ throughout
each and every day. Alcohol, substances
in processed foods, refined sugars,
pesticides used on the foods we eat and
synthetic ingredients used in the products
that we put on our skin all contain potentially
problematic substances that our
liver must convert and eliminate.
still not harmless substances that are
moving through our body, it starts to
store them in our fat. This can have an
incredible impact on whether our body
chooses to use fat as an energy source
or retain it and can be the reason why
some people struggle to lose weight no
matter how much exercise they do.
The importance of liver support
In this day and age, we are exposed to
millions more harmful substances every
day than even our parents were, many
of which are unavoidable. Any substance
that would be harmful to you if it accumulated
in your body must be changed
into a less harmful form so that it can
then be excreted from the body. To look
and feel your best, you want this to be a
highly efficient process.
There are two stages to the detoxification
process, appropriately named
phase 1 and phase2 liver detoxification.
Both phases require certain nutrients to
function, and dietary choices can influence
how efficiently each phase is able
to work. Phase 1 requires B vitamins,
glutathione, carotenoids and antioxidants
such as milk thistle, vitamin C
and vitamin E. Phase 2 requires sulphur,
selenium, glutamine and amino
acids such as taurine, glycine and cysteine.
Without these essential vitamins
and minerals our liver function will be
compromised.
If we are ingesting harmful substances,
whether through choice or incidentally
from our environment, we need to
ensure our liver is getting an abundance
of nutrients. This is particularly important
if we are leading stressful or
busy lives that may be utilising a certain
portion of our nutrient intake for other
purposes.
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This nutrient-dense blend of curb the sweet cravings that can kick
can harm you – and instead, they are
A good liver supplement, particularly
ground up plants, is a quick and in as your period approaches. When
stored in the body fat, away from your a food (plant)-based one with nutrients
effortless way to boost your intake of taken regularly you can experience
vital organs.
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greens and the associated nutrients. an improvement in your energy levels
It is the recycling and storage of these also help be a wonderful support for an
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and has also launched her new range
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bloating and constipation, irritability, win@fitnessjournal.co.nz or enter
fatigue, congested skin, and unexplained
online at fitnessjournal.co.nz
fitnessjournalwaikato weight gain.
Entries close December 31 2016.
FITNESS JOURNAL DECEMBER 2016 29

Healthy habits to maintain over
the Christmas and New Year break
Often we have spent all year trying to achieve greater
health, wellness and physical form. When it comes to the
summer holiday season, with both Christmas and New
Year celebrations (if we are honest with ourselves) most of
us let go (often too much) and overindulge.
Usually the over indulgence is for all
the wrong reasons hence we are often
left with feelings of guilt which
come the next New Year we feel like we
must start all over again.
Sometimes people are left in this cycle
for many consecutive years. The frustration
of this continuous cycle alone would
be enough to create greater emotional
disharmony, therefore greater stress
responses in the body. With which emotional
disharmony is one of the biggest
core issues that creates health/ wellness
imbalances in our bodies today.
BY DANIELLE ROBERTS
Nutritionist Danielle Roberts 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
In this article I want to touch on
three habits you can use over the holiday
season to maintain as much balance as
possible to the body and its functioning.
1
Enjoy your food. Allow yourself to
participate, make empowered choices
and forgiveness...release any guilt you
feel towards eating certain foods.
Creating greater joy and happiness
with eating is important for your mental/
emotional wellbeing. If you are going to
feel constantly guilty about the food you
are eating then this is going to create
greater imbalances in the digestive
system.
This is due to the constant mental/
emotional stress (although you may not
identify it as such a big deal – your body
is constantly taking on those stress messages).
This could mean symptoms like
malabsorption of nutrients/ bloating due
to lack of food breakdown resulting in a
lack of energy and vitality.
All of this will also have further
negative feedback on your thoughts and
emotions. Hence rather than being in the
fear of eating certain foods and then feeling
guilty for it, make empowered food
choices and eating habits i.e. practising
mindful eating on Christmas day while
there is a variety of different foods on the
table may be the difference between you
truly enjoying the togetherness that the
Christmas feast brings or being consumed
by the guilt and not being present in the
joy of the occasion.
2
More on the mindful eating. Often
when we are presented with a buffet
of Christmas food and lots of people are
around, many of us have this fear of
missing out on the food.
This may be linked to growing up in
a large family or having the belief system
of a lack in abundance i.e. food is rare or
scarce to you. So even if you are full you
will still eat because you don’t want to
miss out. This is not an empowered way
of eating either.
When you can practice eating mindfully
and focusing in on your stomach and
how you are feeling while you are eating
then you are gauging what the body really
needs and this builds greater strength and
empowerment within you.
If there are dishes you really want to
try – just put them on a separate plate
or dish and save them for later or the
next day. That way you don’t miss out
on them but you don’t make yourself feel
overly uncomfortable and pass out anyway
from a food coma and miss the rest
of Christmas.
3
As much as you have treats or alcoholic
drinks in the holiday season –
schedule in days in between celebrations
where you nourish the body restoring
balance before you continue on. By creating
the rebalancing days you stop an accumulation
of healing/restoring work you
would have to do in the New Year e.g. you
suddenly realised you had put on 5kgs
over the break, are feeling unhealthy and
lacking energy. By having the restoring
nourishing days you will have more energy
and vitality to really enjoy and make
most of the summer holidays with friends
and family, with the added bonus of not
having to worry about another health
related New Year’s resolution because
you have managed to maintain a healthy
LIFESTYLE, not a restrictive diet.
These tips are not about depriving
you of your holiday season splurges, it is
helping to provide you with information
to help you to empower yourself, to arm
you with knowledge so that you can make
the appropriate nourishing choices for
your body if you have enough self-love
and respect to do so.
BONUS INFORMATION:
In season foods to include on your
Christmas table to help fill your Christmas
day with nutrient density.
Cherries: High in antioxidants like anthocyanins
cherries are great for aiding
the kidneys to flush properly. This is
particularly great if you are drinking a
lot of alcohol. Cherries are also high in a
phytonutrient compound that aids greater
bowel flows. This is particularly great if
you have eaten too many processed foods
and are feeling clogged up.
Fresh berries (blueberries, blackberries,
boysenberries, raspberries and strawberries):
by having a balance and variety of all
the different fresh berries you will be
gaining a variety of antioxidants and
phytonutrients to aid cellular repair and
functioning. Antioxidants help to mop
up free radicals. Free radicals are created
by toxins i.e. alcohol and processed food
chemicals. Hence the more antioxidants
you can fill up on in your restoring days
the greater protection your cells will
have hence the healthier your organs
and whole body systems will be since
all is made up of billions/trillions of
cells. Please note that in general a
variety of different coloured fruits and
vegetables will give you all antioxidants
and phytonutrients you will need to stay
balanced.
Asparagus: High in a compound which
is great for cleansing the kidneys – this
is quite a potent compound as many
of you are able to smell the asparagus
odour in your urine quite soon after its
consumption. Asparagus also contains
compounds that work well with aiding
the liver’s natural detoxification
pathways. Again this is particularly good
if you have consumed too much alcohol
or fatty foods over the holiday period.
Beetroot: Great for stimulating the
spleen compounds in the beetroot help
aid greater red blood cell production and
30 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

also circulation of the blood. This is great
for absorption and circulation of iron and
oxygen around the body. This is because
red blood cells carry both iron and oxygen
within their structures. With great oxygen
floating around the body this creates
greater repair, energy and nourishment.
Greater iron absorption also does wonders
for energy and mental vitality. Beetroot
is also another fantastic food for aiding
the detoxification pathways of the liver.
It also aids the kidneys indirectly by
creating easier blood flow around the
body by opening up blood vessels and
capillaries – since the kidneys control
blood pressure this helps them make that
job easier so they aren’t under as much
stress.
Water: Don’t forget this. Aim for 3L a
day, sometimes with some squeezed
lemon in the mix to aid the digestive
system, lymphatic system (helps to flush
out toxins also) and liver.
Bin Inn Dinsdale 1/4
Bin Inn Dinsdale
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specialising in organic, gluten free, whole food
and super foods
bininndinsale
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Dinsdale Shopping Centre | 07 847 7045 | Monday to Friday 9:00am – 5:30pm, Saturday 9am – 2:30pm
80436
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 31

Eat
The best places
to eat in Waikato
Gluten Free Banana Walnut Slice
(1 slice tin, serves 8)
A simple gluten free slice with less sugar than most slices, which can be used as
a base for other fruit or flavour combinations. Just replace banana and walnuts
with 1 cup of your chosen ingredients. If ingredients are particularly dry, add an
additional egg and 1/4 cup of yoghurt.
OPEN Monday -
Saturday
Order and pick up
available Monday – Friday
With our salads in hot demand, we are now
offering a convenient phone ordering system to
pre-order and pick up your favourite menu items!
www.fastlane.kiwi
800 Victoria Street, Hamilton 3204 | 07 839 0886
WE ARE ABLE TO CATER FOR MOST
DIETARY REQUIREMENTS
INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN,
VEGETARIAN, PALEO, LOW CARB & HIGH CARB
80199
INGREDIENTS
1/2 cup caster sugar
125g butter
1tsp vanilla
2 eggs
2 cups almond meal
1 tsp baking powder
2 bananas (mashed)
1/2 cup walnuts
1 cup white chocolate
Recipe courtesy of Fastlane Fuel
METHOD
– Preheat oven to 180°C
– Melt butter with sugar in microwave
– Beat in eggs
– Stir in flour
– Stir in bananas and walnuts
– Pour into small rectangular slice tin
– Cool for 30-35 minutes at 180°c
– Melt chocolate and pour over base
– Sprinkle more walnuts to finish.
Centrally located and plenty of parking,
come see us for a coffee and treat
Perfect for meetings or a quick snack
on the go
16 Mill Street, Hamilton
OPEN
7.30am – 3.00pm Monday to Friday
8.00am – 2.00pm Saturday
Find us on Facebook
32 FITNESS JOURNAL DECEMBER 2016
80325
3 ulster st, hamilton
open 7am - 3.30pm monday - sunday
contact us now
phone: 07 838 2045
southernspicenz@gmail.com
www.plus91cafe.co.nz
find us on facebook at
www.facebook.com/plus91cafe
20284
www.fitnessjournal.co.nz

Wishing you a happy and healthy
holiday from your local experts
branches in
Hamilton | Te Awamutu
Matamata | Cambridge
www.fairviewmotors.co.nz
FIVE CROSS ROADS MEDICAL
284 Peachgrove Road
PO Box 14121, Hamilton 3252
P: 07 855 7824 | F: 07 855 8927
www.fivexrdsmc.co.nz
TRISTRAM CLINIC
200 Collingwood Street, Hamilton
appts@tristramclinic.co.nz
www.tristramclinic.co.nz
07 838 1035
Action indoor sports
53 Duke Street, Hamilton
hamilton@actionindoorsports.com
www.actionindoorsports.com
07 847 1653
JEUNESSE MEDSPA®
274 Peachgrove Road, Five-X-Roads, Hamilton
07 853 6677 | info@jeunesse.co.nz
www.jeunesse.co.nz
PACIFIC RADIOLOGY
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
07 834 0000 | www.pacificradiology.com
MRI ULTRASOUND X-RAY CT BONE DENSITY
Pacific Radiology specialise in sports injury imaging
and diagnosis.
Wishing you a Merry Christmas and Happy
New Year from the team at Hamilton Taxis
We accept any referral forms and provide a
walk in service for all x-ray examinations and urgent
diagnostic imaging .
Call Pacific Radiology for an appointment today or visit
pacificradiology.com
Pembroke
Von Tempsky
Avalon
Cambridge
Phone: 07 834 0000
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
Email: hamilton@pacificradiology.com
C9876H
Phone: 0800 GPS GPS
0800 477 477 or 07 8477 477
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fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 33

The joy of
dance
The creativity, discipline and athleticism of dance can not
only be sheer joy, but can also be life changing.
For Limelight Dance Academy owner
Kerry Mills, dance has also been
life defining.
Kerry started dancing at Margaret
Fairhead School of Dance aged 10,
progressing to become a teacher and then
to studio owner, rebranding the wellknown
and respected dance school to
Limelight Dance Academy.
While a new name sometimes means
a big change, the focus at the studio is
still on the same high standards, values
and fun.
“Along with maintaining our traditional
high standards, the school is also
pushing forward into the future; teaching
safe practices, providing more performance
opportunities, and making greater
use of technology,” says Kerry.
“Margaret and the studio are very
dear to me, and have been a big part of
my life. The Margaret Fairhead School
of Dance was established by Margaret
in the early 1980s and grew to be one of
Hamilton's most well regarded dance
schools and I am proud to continue that
tradition.”
As part of its commitment to technology,
LDA now also offers an online
learning environment.
Made for dance schools, Movitae is an
online hub which allows students to take
their dance class home, and be assisted
between lessons, helping become better
dancers faster. Unlike social media,
content can only be shared within the
organisation and Movitae is suitable for
all ages.
A group of LDA dancers recently
travelled to Hollywood in Los Angeles
and performed at Disneyland as well as
training with professional dancers.
“The experience of dancing at venues
like these and in such an atmosphere is
something very unique and an amazing
opportunity for our dancers,” says Kerry.
“The absolute highlight for me was
watching the 22 students at Disneyland.
They were so slick and professional,
and just seeing the joy on their faces as
they performed, and how much they all
stepped up their game was so fulfilling.”
Fitness Journal finds out more:
What you are most proud of with
regards LDA?
How far our students grow each year,
empowering young people to strive for
their best, work hard towards their goals,
and achieve amazing results in our exams
and performances.
What about dance gives you the most
personal joy?
Being able to walk into the studio, put
on a piece of music that inspires/moves
you - and let the outside world disappear.
Five things you would share for
anyone wanting to take up dancing?
- Ballet is the backbone of all dance styles
- Be kind to your body, it has to last you
a lifetime
- It is never too late to start
- Do it!
- Don't give up.
My parents started me at ballet when
I was three and a half because I was
pigeon-toed, had a severely swayed back
and a speech impediment and I am dyslexic.
Through years of dance training and
hard work you would never know...
That is why I love dance, and my life/
job, as it has given me so much - and being
able to share this gift is with the next
generation is just amazing.
ENROLMENTS NOW BEING TAKEN FOR TERM 1,
PLEASE CONTACT THE OFFICE WITH ANY ENQUIRES
Limelight Dance Academy, Hamilton’s
premier dance school offering specialist
training in RAD Ballet, NZAMD Jazz,
Contemporary, Hip Hop and Tap.
Offering classes from Pre-School to Adults.
Enrolments taken year round.
At Limelight Dance Academy we hope
to create and nurture a love of dance
and help to develop healthy, happy, well
rounded individuals.
For more information please contact Kerry Mills
phone 855 3021 | mobile 021 234 3930
admin@limelightdanceacademy.co.nz
www.limelightdanceacademy.co.nz
C6906H
34 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

Trip of a lifetime
BY OLIVIA KERBERS
During the September/October
holidays, 22 students from
Limelight Dance Academy
travelled to Los Angeles to undergo
a dance tour.
The main purpose was to understand
what the dance world in
LA is really like, and to perform a
30-minute dance piece in Disneyland.
World Class Dance Tours
promoted the tour at the studio, and
after a year of countless rehearsals,
group meetings, multiple fundraisers
and a final showcase, we travelled
to LA, spending nine nights
in Hollywood, and three nights in
Anaheim.
We were lucky enough to be able
to attend four full days of classes
(even twerking) at studios such
as Millenium Dance Complex, IDA
Hollywood and The Edge Performing
Arts Centre. We had seminars
with professional dancers from the
LA area and we had our first LA
debut, a performance on Hollywood
Boulevard!
We also participated in tourist
staples like In-N-Out burger,
Universal Studios, Warner Brothers
Studios, Madame Tussauds, a
star homes tour and of course, lots
of shopping. After Hollywood, we
then travelled to Anaheim, where
Disneyland is. It definitely is “the
happiest place on earth!”
We spent three days in and
around the park, with two professional
Disney dance workshops, and
of course, our performance in Californialand.
After 12 days, we arrived
home tired, but inspired.
I think the most beneficial thing
out of the tour was the reassurance
and realisation that we can pursue
dance and performance as a career,
and it made our love for dance
greater than it already was.
None of this would have happened
without our teachers at
Limelight Dance Academy, the
organisation of the whole tour by
World Class Dance Tours and of
course, the support from our parents
and everyone else who helped
us get to LA. This once in a lifetime
opportunity definitely created some
lifetime memories.
Jazz Unlimited
in action
Jazz Unlimited
Dance studio rocks!
American Jazz, American Tap, Classical Ballet, Hip Hop, Contemporary. Ages: 3 years to adult.
We have moved to a brand new, custom-built, 4-studio complex with sprung floors, commercial air
con, ventilation system, wall-length mirrors, & free parking. We have been in Hamilton for over 25 years.
Weekend classes are available. Class sizes are limited to ensure effective learning. Fees
are paid by the term. You are welcome to visit us at
188 Kent St, Frankton (Norton Road end).
Learn to dance in a caring, inclusive studio culture. We have excellent
teaching and exam results, and fabulous Shows. There are hip hop
competition crews and performance classes too. Our syllabi
are internationally recognised and teaching standards are
moderated by external examiners. We also teach Ballroom,
Latin, Salsa, Argentine Tango, Modern Jive (Latin Rock).
Preschool fees are $60.00/term (or $50.00 if paid before term
begins). Please contact us for other fees.
Enrolments for 2017 are now open
Please visit www.jazzunilimited.co.nz for the timetable,
etc, or email jazzunlimited@xtra.co.nz, or phone (07) 838 0096.
40242
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 35

Race Review
The iconic Round The Bridges took place in Hamilton on
Sunday, November 13. More than 6000 runners, walkers
and wheelchair users participated in the annual fun run,
which included 12km, 6km and 2km events.
BY SIMONE ACKERMANN
Among them were Hamilton
City Hawks runner, Jai Davies-Campbell,
and Waikato
Wheelchair basketballer, Maioro
Barton. Fitness Journal caught up with
them to get their take on the event.
Jai Davies-Campbell
Jai Davies-Campbell
This was 25-year old Jai’s first attempt
at Round the Bridges, since he last did
the 2km back in Intermediate school.
He finished an impressive third in the
highly-competitive 12km ‘legends race’
behind, Jonny McKee and John Mering,
who were first and second respectively.
Why did you decide to do Round the
Bridges?
It was kind of an internal competition
between my flat mate, Tim Stewart, and
a friend, John Mering. We really wanted
to have a hit out between us three, and
the losers would have to supply the other
guy with a box of beers. Just a bit of fun.
Unfortunately Tim pulled out before
the race because he has had some hip
injuries. John and I battled it out for what
felt like an eternity, but really it was only
the first half. He pulled away and got me
by about 30 seconds in the end.
What training did you do to prepare for
the race?
The generic training we are doing at the
moment is probably between two and
three runs a week. It is not that great.
There would be a speed session, an endurance
session, and then a tempo. Just
three easy sessions, but it is enough for
my body to recover.
What were your expectations going into
the race?
I really wanted to go top five. I think that
is always a good goal to have, especially
if you are at a level where you should
be competitive. And then the main goal
was just to beat John and Tim, but that
wasn’t to be. I didn’t really have a time
in mind, because I had never run that
course before. But I look forward to beating
my time next year convincingly.
What do you think of the course?
The course was outstanding. I don’t
think we have too many road runs like
that. It has a good combination of undulation
and sharp, short, steep hills, especially
along the river. There is a lot to
think about. It is not boring. It reminds
me more of a cross-country on a road.
That’s what it feels like, and I love that.
Maioro Barton
At this year’s Round The Bridges Maioro
took a significant 10-minutes off his
2014 time. He completed the 6km hilly
course in his wheelchair in 44-minutes.
Next time he wants to go one better and
break 40-minutes.
Why did you decide to do Round The
Bridges?
I had been speaking with the organisers
of the event to try implement strategies
to make it more accessible for wheelchair
users, to allow them to do the whole
route independently. They suggested that
I do the 6km to see what they had implemented
for wheelchair users. Next year
some further changes will hopefully be
in place, as options for both wheelchair
users and parents pushing prams.
How did you prepare for the event?
Well I've not long finished the New Zealand
Wheelchair Basketball Season, which
I do a lot of cardio for wheeling myself
around the streets of Cambridge and on
the basketball court, so I still had a pretty
decent fitness base from that. I just
maintained it by continuing going to the
gym and doing high rep circuits, as well
as the occasional cardio session along the
streets of Cambridge where I live.
Action
Indoor
Sports
What were the highlights of the event
for you?
Being able to take part in an inclusive
event with my friends and the community
is always great. The support of other
people competing was great, and the
Hamilton
Maioro Barton
encouragement from spectators along
Victoria Street towards the finish line
was amazing. When I was feeling tired
their cheers helped me dig deep to finish
strong.
From the organiser’s perspective
There were several high points on the day
for Round The Bridges event manager,
NETBALL | CRICKET
Amanda Till:
FOOTBALL | DODGE BALL
“We loved this year's event... the whole
day was spectacular, even the sun came
out for event day! There were so many
wonderful highlights, from receiving the
highest number of online registrations
we've ever had and record numbers in
the 2km Kids Challenge, to small details
like getting kids names and schools
printed onto their race numbers.
Corner Duke Street and Aztec Place,
Hamilton
“It was so great being able to witness the
special finish line moments - the joy,
the exhaustion and celebrations. These
Ph: 07 847 1653
moments are the true highlights of the
hamilton@actionindoorsports.comm
event.”
www.actionindoorsports.com/hamiltonton
Action
Indoor
Sports
Hamilton
36 FITNESS JOURNAL DECEMBER 2016
NETBALL | CRICKET
FOOTBALL | DODGE BALL
Corner Duke Street and Aztec Place,
Hamilton
Ph: 07 847 1653
hamilton@actionindoorsports.comm
www.actionindoorsports.com/hamiltonton
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Ph: 07 847 1653
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www.fitnessjournal.co.nz

Celebrity ambassadors shine
a light on better breathing
Quick facts
• Respiratory disease is New
Zealand’s third most common
cause of death.
Issac Luke, well-known professional rugby league player,
is the newest face to help promote the Asthma and
Respiratory Foundation NZ.
illness is something
that is very close to me
“Respiratory
and my family. It can be very
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teammates struggle with breathing,”
says Issac.
“My father has suffered from asthma
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up and hearing the nasty coughing and
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that will always haunt me. I now have
four kids and two of them have suffered
various forms of asthma over the
years.”
“As an ambassador I want to raise
awareness of asthma and respiratory
conditions to all New Zealanders. There
is amazing support available to help
families deal with all kinds of respiratory
problems,” he says.
Issac Luke debuted as ambassador on
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an asthma test and correct
inhaler technique. The segment also
featured Alistair Harsant from “Ironman
for Asthma”, his son Jai, show presenter
Monty Betham and practice nurse Margaret
Matchett. Television personality
Erin Simpson has been a celebrity ambassador
for the Foundation since 2014.
New Zealand has one of the highest
rates of respiratory disease in the world.
More than 700,000 Kiwis have a respiratory
condition, it’s the third leading
cause of death and costs the country
$5.5 billion each year.
Respiratory disease includes asthma,
bronchiectasis, bronchiolitis, pneumonia,
chronic obstructive pulmonary disease
(COPD), lung cancer and obstructive
sleep apnoea.
asthmaandrespiratory.org.nz
• Respiratory disease costs New
Zealand more than $5.5 billion
every year.
• One in six (more than 700,000)
New Zealanders live with a
respiratory condition, and these
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• Respiratory disease accounts for
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• More than half of the people
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DERMATOLOGY, VASCULAR, PLASTIC SURGERY
& APPEARANCE MEDICINE CLINIC
DERMATOLOGISTS
Marius Rademaker BM, FRCP, FRACP, DM
Amanda Oakley MBChB, FRACP, DipHealInf
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David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular)
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COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS
Stuart McNicoLL MBChB, FRACS (Plastics)
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APPEARANCE MEDICINE
Sonya Ferguson App Medicine Nurse RCompN
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Megan Lyons Laser Therapist
Deborah Downey Beauty Therapist
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CALL US TODAY FOR YOUR APPOINTMENT
p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton www.tristramclinic.co.nz
fitnessjournalwaikato FITNESS JOURNAL DECEMBER 2016 37

You don’t have to be great to get started, you have to start to be great.
Naturally Healthy
Health Stores and Clinics
• Frans van de Weerd:
physiotherapy (acc reg)
• Homeopathy
• Fertility
• Cranio sacral therapy
• Bowen therapy
• Food Sensitivity testing
• Massage therapy
• Naturopathy
• Hypnotherapy
• Facials
• Instore tastings: herbal teas;
superfoods etc
• aromatherapy; bach
flowers and herbal remedies
blending
• In store displays and education
• Knowledgeable staff
• Professional therapeutic
ranges
Naturally HealtHy
106 London Street,
Hamilton Central - Parking on site
Ph 07 958 3845
Hours:
8am– 6pm Monday to Thursday
8am– 7pm Friday,
9am– 5pm Saturday
Naturally HealtHy
419 Grey Street, Hamilton East
Ph 07 958 3846
• Mobile
Personal
Training
• Sport Specific
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• Nutrition analysis
and strategies
• Small group
training
Hours:
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www.naturallyhealthy.co.nz
/naturallyhealthynz
www.naturallyhealthy.co.nz
11835
Yoga for Athletes & Everyone
Balance Yoga offers yoga classes for all types of bodies.
You don’t need to be an athlete, and you don’t need to
be flexible. Come and try yoga with our experienced,
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move better, stretch better and breathe better.
Classes six days a week.
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• Develop and maintain muscular
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For class timetable and full details visit
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Sarah 027 287 3444
20272
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Medicinal herbs and nutrients for health and wellbeing.
• Therapeutic herbal tinctures and tablets
• Dried herbs and teas
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• Organic natural foods
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• Hair test for food intolerance
• Consultation available with medical herbalists
Physical &
mental
performance
enhancing herbs
available
Herbal Shop & Clinic
Quality Products, Professional Advice
2 Lorne St, Melville, Hamilton
Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon
Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz
38 FITNESS JOURNAL DECEMBER 2016
www.fitnessjournal.co.nz

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40 FITNESS JOURNAL DECEMBER 2016
VICTORIA CLINIC
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(X-RAY ONLY)
Phone 07 839 1800
www.riverradiology.co.nz
www.fitnessjournal.co.nz