Fitness Journal January 2017

Fitness
HEALTH > LIFESTYLE
Journal
> WELLBEING
WAIKATO EDITION | JANUARY 2017
EXPLORE
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IN 2017
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From the editor
COMPETITION CORNER
Welcome to 2017! Here’s to an
awesome year and ticking off
some fresh challenges.
If you’re making plans and
setting goals (yes, there is a
difference) for the new year,
then this is the issue for you.
We’re packed with tips to help
you achieve both, and we also
have plenty of inspiration for
fresh challenges to consider.
The consistent underlying
message coming through from
our experts is to set realistic,
specific goals and plan ways to
achieve them.
Hopefully right now you’re
enjoying some time out,
relaxing and recharging your
batteries. Take a moment to
recognise how good this feels
and strive to make it happen
more often.
We’ve also asked some of
our favourite cover stars and
columnists to share their 2017
Lisa Potter
EDITOR
Find us on facebook:
fitnessjournalwaikato
plans
and thoughts with you. Check
out page 12 to find out what’s
in store for Julia Tilley, Honey
Hireme, Ella Williams and
Alison Storey.
And finally to start you off
fully motivated, we’ve got
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help you on your way to your
happiest and healthiest 2017.
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Entries close January 31
2017
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 Kate Rutherford
P: (07) 838 1333 E: kate@fitnessjournal.co.nz
GRAPHIC DESIGNER Tania Hogg
P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz
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COMPETITION TERMS AND CONDITIONS:
Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not
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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.
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fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 3

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When it comes to the greatest activity
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There’s no escaping the stark reality of your figures either, as
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This clever little gizmo also includes everything you’d expect
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smartphone notifications and connects you with friends to share
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There’s even performance statistics and graphs for measuring
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Entries close January 31 2017
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 5

Action Man
Wakeboarding may be an individual sport, but for successful
Kiwi athlete Paul Maguire it is very much a team effort.
Ranked in the top three in New
Zealand for both boat and cable
disciplines, Paul is the first to admit
his success wouldn’t be possible
without the tight knit group of people
around him; from his partner Lysney
Graham (who doubles as his physio and
boat driver) to his coach Duncan Hancock.
And that’s just a few of the people
who have helped him achieve his goals.
Of course, a significant chunk of his
success is down to his own tenaciousness
and desire to constantly improve. Paul is
known in the sport as a thinker as well
Paul Maguire
as a doer, and gets just as much of an
adrenaline buzz from watching someone
he’s helped land a new trick, as he does
from achieving it himself.
He’s also a Sir Edmund Hillary Programme
scholar through the University of
Waikato, and part of the Regional Talent
Programme aligned with Pathway to
Podium led by Sport Waikato.
Quick to give back to the sport, Paul
is heavily involved with coaching and
inspiring other up-and-coming wakeboarders
and thrives on sharing his
passion for being on the water.
With summer events rapidly approaching,
he’s gearing up for his season
highlight; representing New Zealand at
the Oceania Championships in January,
before turning his attention to some
international competition.
Fitness Journal finds out more:
Name: Paul Maguire
Age: 28
Career path:
Design & Computer Programming
Other sports you are involved in?
Golf, Surfing, Snowboarding, Mountain
Biking
How did you get involved in wakeboarding?
Growing up in Ohope, I naturally
spent a lot of time in the ocean and
learning to surf. We always ‘skurfed’
behind any boat we could nab in the adjacent
Ohiwa estuary, when Mother Nature
wasn’t producing anything on the wave
front.
Over the years high school friends introduced
me to snowboarding. The possibility
of tricks and the stylistic aspects of
riding seemed greatly relatable and filled
the winter board sports void.
Wakeboarding came about through
a cousin who brought a wakeboard along
tucked under his wing one summer
afternoon.
The wakeboard and I never hit it off
straight away, but it did quickly replace
the surfboard. The more we played, the
more it become apparent that it was a
perfect blend of two favourite interests of
mine and it all flowed from there.
Outline the upcoming 12 months? Being
summer, the wheels are beginning to turn
as far as the competitive side of things
here in New Zealand.
I like to get behind all the local events,
no matter how big or small; getting
behind the industry, supporting the cause
and helping in any way possible. The
Oceania Championships take place in late
January, bringing the world’s best riders
to our shores for the biggest wakeboard
event New Zealand will have seen
in years.
I set out with the goal to qualify for the
event, so I am over the moon to be part
of the team representing New Zealand
and chomping at the bit to get out on the
water and give it a nudge.
Following our summer and the completion
of my studies I’m looking forward
to getting overseas and competing
internationally at the Wakeboard World
Championships.
What is your greatest successes to
date? To be honest, no one success
stands out but rather a collective of
achievements throughout my riding
years. I’ve been fortunate enough to win
several events over the years in New
Zealand as well as respectable results
overseas.
Off the water I’ve managed to get my
6 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

name on some of the more meaningful
in-industry accolades as well as a couple
of external ones, and to represent New
Zealand over the years, so it’s safe to say
there have been some good memories.
What motivates you to keep competing?
Wakeboarding is one of my passions and
still has the same fun aspect as day one.
If this continues I don’t see myself stopping
anytime soon.
For me, that time on the water provides
a sense of freedom and an escape from
the pressures that come with day-to-day
life. If the fun subsides and it all gets a
little too serious, I’ll stick to dry land, but
I don’t see that happening for a while.
What is the greatest challenge for you in
the sport? Obviously when you begin
to progress and things get a little more
serious, a magnitude of challenges come
in all shapes and sizes.
There is the ongoing financial burden
which comes with the sport, but when
it’s what you love to do, then you find a
way to make it happen and quit counting
dollars. You can’t put a price on fun and
anyway, to be honest, I would spend it
elsewhere.
What gives you the most pleasure? On a
personal level, and at the risk of sounding
like a broken record, it’s that pressure
release from the daily grind. It’s unbeatable
for allowing the stress of the day, no
matter what, to slide from the mind.
Also, hugely pleasurable is inspiring
others to get out there and do it; whether
it be a first-timer getting up on their feet
to helping push some of New Zealand’s
best riders to take their riding up a gear is
a great feeling.
Your long-term goals and what is required
to reach them? My outlook is keep
pushing myself on and off the water,
focusing on being the best all-round and
most diverse rider I can be across the
multiple disciplines.
Whether we are talking competition,
specific tricks or even a general footprint
on the sport; if I am locked in on progressing
my riding to the highest level,
the rest will take care of itself.
Was there a time when you thought of
giving up and why? Everyone has those
moments throughout their years in all
aspects of life.
Whatever the reason you need to realise
life goes on and wakeboarding is a
passion founded on enjoyment and fun,
so even though sometimes when things
get a little too heated you just need to
smile and remember why you do what
you do.
Like a bad day on the water riding with
your best friends, having a laugh is a
pretty tough gig. Right?
Tell us something about your sport people
would be surprised to know? I think
it is hugely relevant here in New Zealand,
and important to try and break this common
misconception that you require big,
flash expensive boats to get out there and
ride, which is just laughable.
I learned to wakeboard behind a typical
Kiwi boat and managed to ride competitively
to a high level here in New Zealand.
With just a little grit and determination,
you can achieve this. Don’t stress
about the materialistic shortfall; get out
have fun and the rest will follow.
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fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 7

PATHWAY
TO PODIUM:
MATTHEW HYDE
When it comes to hours spent in the water, Matthew Hyde clocks
up enough pool time to warrant classing it as a part-time job. The
talented 19-year-old has been swimming competitively since he
was 13 and is committed to representing New Zealand in the
pool at the Olympic Games.
He trains day in, day out, all year
round, churning up and down
the pool for hours, in an effort to
shave milliseconds off his times.
Recognised as part of the Pathway to
Podium programme, Matthew has already
competed at the Oceania Swimming
Champs, where he placed second in the
400 freestyle. This year he has his sights
firmly set on even more success at the NZ
Nationals in April.
Fitness Journal has a quick chat...
How did you become involved in the
sport?
I was 13 when I took up competitive
swimming. My swim coach at the time
thought I had potential so she introduced
me to Graeme Laing and I started
training under him. He is still my coach.
Your upcoming 12 months?
I’ll continue training hard and mainly
I’m aiming for top results at the NZ
Nationals (April) and to be selected for
the World University Games.
What are your achievements to date?
Fourth at 2016 NZ Open in 400m and
200m freestyle.
First time as a senior NZ representative
swimmer achieving a second in 400 free
and a fifth in the 200 free at Oceania
Swimming Champs.
A member of the Aquaknights Zonal
team for 2016
Age group champion in the 400 free in
2015
What motivates you to keep involved?
I enjoy swimming with the daily challenges,
both mental and physical and
the camaraderie of fellow swimmers.
What is the greatest challenge?
The lack of funding and lack of high
level competition in New Zealand.
The team around you?
My swim coach Graeme Laing, gym
coach Logan Posthumus and my family.
Graeme oversees my whole training
schedule, inclusive of any outside
consultants, he ensures my technique,
swim fitness and training is correct. He
also helps tweak any training issues and
pushes me through any physical and
mental barriers I run into. The gym side
of things is equally important, ensuring
my body is developing the correct
muscles for swimming and enabling me
to keep injury free.
What does your sport involve in terms
of training?
Nine to ten two-hour swim training
sessions every week and two one-hour
gym sessions. I also stretch daily.
What gives you the most pleasure from
your sport?
Doing well in training and surpassing
personal best times in racing.
What are your long-term goals?
2020 Olympics. To get there I need
to stay dedicated to my training programme
and race hard. There is a need
to constantly consolidate and improve.
Was there a time when you thought of
giving up and why?
Yes, when I was 14 years old. I wasn’t
enjoying myself and I wasn’t improving
my times. It can get discouraging
but my love of the sport and the people
around me kept me motivated and I
stuck with it.
Matthew Hyde
Where are your favourite training
spots?
I train year-round in the Matamata
pools, but have trained at altitude in
Spain and Australia. Spain was cool but
very hard work.
Where in the world would you want to
train/compete and why?
Training-wise, wherever my coach is
I will go. I would like to compete on
the world circuit, where you race in
a different country each week, both
for the challenge of competing in new
venues and racing against fresh competition.
It would be a great way to see
the world!
Name five things about you/your sport
people would be surprised to know?
- I do 20- 25 hours of training a week,
every week all year round, just to drop
half a second in a race.
- I average about 7 km each swim session,
which is 280 lengths, that’s 2520
lengths per week.
- Swimming doesn’t have an ‘off’ season.
- I have achieved a hole in one at golf.
- I hold age group national records for
pool events in surf lifesaving.
Who inspires you and why?
Lauren Boyle inspires me due to her
insane work ethic and achievements as a
swimmer.
What advice wold you give to someone
who wants to take up the sport?
Find a good coach who you trust and are
comfortable with. They need to know
when to push you and how to motivate
you. Be prepared to work hard to achieve
results.
The nationwide Pathway to Podium
programme includes 45 Waikato pre-high
performance athletes selected by their
National Sport Organisation (NSO) and
aims to recognise and help prepare them for
life as high performance athletes. Waikato
Pathway to Podium is led by Sport Waikato,
and is part of the national Pathway to
Podium programme established by High
Performance Sport New Zealand and Sport
New Zealand.
8 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

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FITNESS JOURNAL JANUARY 2017 9

CLUB PROFILE:
Fairfield Swim Club
Fairfield Swim Club is based at Fairfield College in
Hamilton, with a 25m heated outdoor pool where swimmers
can train six months of the year (from October to Easter).
During winter months, training takes place at Waterworld.
Boasting an impressive history,
Fairfield Swim Club was
incorporated as a club in 1967,
but was formed in 1957. Club
members have been swimming at the
Fairfield College pool since the club was
first formed.
“Many things have changed during
the almost 60 years since we formed as
a club,” says club spokesperson Ange
Christiansen, “but one thing that has
remained constant is the commitment of
coaches past and present to bring out the
talent that lies just beneath the surface in
all of our swimmers.”
“Dedicated to producing the best, by
being the best, is the club mantra and in
Ken Nixon
During Ken Nixon’s six-and-ahalf
years as head coach of Fairfield
Swim Club, he has not only shaped
and progressed numerous young
swimmers to regional and national
success, but has coached three
swimmers who made it to the
Rio Olympics. As head coach of
a family-friendly club, he enjoys
watching the progression of all club
swimmers; from Learn to Swim
to those competing nationally and
internationally.
the six-and-a-half years Ken has been
involved, that mantra has been proven
time and again with many national and
international swimmers passing through
the club.”
“The goal is not to stop here.
“What sets us apart is the tremendous
support from our committee and
swimmers parents, families and friends.
It is this support that has helped make
us the number one club in Waikato many
times. We have a fantastic “behind the
scenes” committee and appreciate all of
their involvement and dedication to the
club. This involvement is integral to the
smooth running of our club.”
The Fairfield College pool is an idyllic
setting and it is not uncommon to find
mums, dads, or caregivers sitting in the
sun on the grassy banks or on the seats
reading and relaxing while their children
are in the very capable hands of the club
coaches. The Wednesday night barbecue
the club runs for its club nights are
legendary and swimmers from other clubs
have been made welcome to experience
and enjoy the fun nights filled with racing
and food.
Learn to swim:
Fairfield Swim Club caters to swimmers
of all abilities and welcomes new
swimmers to the club.
“We have the coaching knowledge
and ability to take a swimmer from learn
to swim and through time and training
produce a national or even international
swimmer,” says Ange.
The comprehensive Learn to Swim
programme (catering for age five and
upwards) has become so popular that
waiting lists may need to be implemented
in the future if it continues growing so
rapidly. Ange is the club’s Learn to Swim
co-ordinator and will always do her best
to ensure a spot for every child.
“We understand the need for every
child to have some lifesaving ability
should they find themselves in difficulty
in the water,” says Ange.
She oversees the Learn to Swim
programme from her office at the pool
and is always on hand to make sure things
run smoothly.
All Learn to Swim teachers at Fairfield
have done their Swim Teachers courses
and are very capable in delivering their
programmes.
“What sets us apart at Fairfield is that
we keep our Learn to Swim classes very
small. We try to stay within a maximum
of four per class as we find this gives the
learner swimmer the best of our coaches’
attention and we can tap into their limited
concentration spans more effectively,”
says Ange.
“We also have a toddlers pool so those
littlies who are unable to put the heads
under or float independently can access
this pool with a special teacher, and it
doesn’t take time or focus away from our
main learn to swim pool.”
When not in use for learn to swim, it
can also be used for mums to give their
babies a dip and a splash while waiting for
squads to finish.
“One of the most important aspects of
our Learn to Swim programme is teaching
the children the basics of swimming,
i.e. putting their faces in the water,
heads under, floating etc. immediately.
Swimming lessons follow on from this
once they move to the next level. This
is so they feel secure and confident in
the water and won’t panic if they find
themselves in difficulty.”
In order to move from the learn to
swim pool to the next phase which is
junior squads, swimmers need to have
mastered freestyle, backstroke and
breaststroke. These lessons are taught
with two sessions a week and run
throughout school terms 4 and 1.
“We advise all parents to join their
children to a Learn to Swim programme
with their young children, because you
never know when they might need to
exercise those basic skills.
“Every summer we run a Learn to
Swim module for Rototuna School, which
consists of up to 50 children and runs for
three sessions a week, over three weeks.
We have been doing this for many years
now.”
Any other schools interested in running
a module of their own can contact Ange
on 07 853-7400 or 0274 633 776
Other squads:
Other squads range from junior
swimmers through to the senior squad.
“It is very encouraging to see how
many of our younger swimmers are
becoming involved in swimming on a
competition level, entering inter-school
and national school swim meets as well as
some of the local club meets,” says Ken.
“We encourage parents to involve their
children in competitive swimming as soon
as they feel comfortable doing so, as this
not only gives them experience, but also
valuable confidence in achievement.”
fairfieldswimclub.co.nz
10 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

What sets Fairfield
swim club apart
• What sets us apart is our dedicated
coaching team. All coaches have the
ability and knowledge to write their
own programmes, allowing head
coach Ken Nixon to concentrate on
his senior squads while supervising
other coaches in a mentor role.
• The total immersion of our coaches
in their swimmers’ abilities and
progression to ensure they have the
best teaching and coaching available
to become all that they can in this
field.
• Our pool environment during
summer and our family club nights
with balmy evenings and yummy
food.
• A go-to person. Having someone
in the office is a bonus. Parents
can relay their questions to Ange
to pass onto the respective coach at
an appropriate time which doesn’t
interrupt or interfere with the
coaches on pool or deck and set a
time for them to speak with the
parent if necessary.
• Our biggest asset is having a head
coach who has applied his many
years’ experience to the club on
every level so everyone benefits,
from Learn to Swim through to
senior swimmers.
Swimmers
say...
Assistant coach Todd Rice
Head coach Ken Nixon is backed up
by his reliable up-and-coming young
assistant coach Todd Rice.
Todd is currently doing his
teaching degree, giving him an
advantage working with younger
swimmers as he relates well to them
and understands their needs. Under
Ken’s guidance, Todd has become a
coach in his own right and Fairfield
Swim Club is very proud of him.
Todd was a 14-year-old swimmer in
the club under Ken as his coach, so
has a strong history with the club,
progressing through the ranks.
Todd coaches the intermediate
squads but is easily capable of taking
over senior squads working to Ken’s
programmes when he is away with his
swimmers.
“As Todd has grown into his role,
he has displayed many attributes
required to be a successful coach and
we are proud to have him on board,”
says Ken.
Head Coach Ken Nixon
Head coach of Fairfield Swim Club is
Ken Nixon, a silver license coach who
originally hails from Australia.
With more than 25 years’
experience as a coach, Ken’s success
with past and present swimmers of
Fairfield Swim Club have seen him
receive numerous awards, including
club coach of the year twice at the
Waikato Swimming Awards and a
finalist twice for NZ club coach of the
year at the NZ swimming awards.
Among the swimmers Ken trains are
Claudia Ashby, currently the number
one ranked under 19 Woman’s Open
Water Swimmer in New Zealand. Ken
and Claudia recently returned from the
Netherlands where Claudia competed
for New Zealand in the World Open
Water competition.
Ken has also travelled to Los
Angeles with swimmer Jesse Reynolds
to attend the Para Panpacs, where Jesse
was a member of the New Zealand
team and then he also travelled to
South Korea, this time with Helena
Gasson for the University Games as a
coach on the New Zealand team.
Ken has also trained swimmers
to make the Oceania team and seen
Jesse Reynolds off to the World Para
Olympics.
His coaching doesn’t just apply
to senior swimmers. He can often
be found taking the junior squads
before the seniors’ training, so he can
measure their progress first hand.
“Suffice to say Ken is a respected
and well liked coach,” says club
president Grant Sirl. “It is no secret
that Fairfield Swim Club counts itself
very lucky that he picked this club to
coach at six and a half years ago.”
Jesse Reynolds
Ken was my swim coach for almost
five years and has played a massive
part in the success of my swimming
career. Without Ken’s help, there is
no doubt that the Fairfield Swim Club,
myself and its individual swimmers
would not have had half of the
achievements that we have.
He is a motivating, caring,
knowledgeable and inspiring coach
who has shown me and lots of the
other swimmers from Fairfield the
potential we all have to succeed, not
only in swimming but in whichever
area of life we choose. He is tough,
but he knows what’s best for his
swimmers.
He came to Fairfield with a vast
amount of knowledge from his
coaching experience in Australia and
has really done his best to improve
swimming, not only in Waikato but
New Zealand.
Personally I am so very grateful
for all of Ken’s hard work and
commitment to me over the years.
I owe him so much as he is the one
who encouraged me to get to where I
am today. Ken significantly changed
my life and helped shape me into the
person I have become.
It has been a long hard road but he
has always believed in me and pushed
me to do my best and to strive to do
my best, even when it was tough.
Thanks Ken.
Bradlee Ashby
I have been a member of the Fairfield
Swim Club for five years. I initially
swam at the club under coach Ken
Nixon for six months until I trained
for two years in Australia. Throughout
this time he was very supportive of my
swimming path and welcomed me into
the squad whenever I was in NZ and
required to train. He continues to make
me welcome at the club whenever
necessary even though I now swim
at the High Performance Centre in
Auckland. I really enjoy the team that
Fairfield has come to be and am very
proud to represent the Fairfield Swim
Club now and in the future.
Claudia Ashby
For the last five years I have been a
member of the Fairfield Swim Club
in which I have thoroughly enjoyed.
I started off as one of the youngest
swimmers in the squad. Ken has been
an amazing coach and I would not
be the swimmer I am today without
his guidance and expertise. Although
training is often challenging I am
thankful for being pushed to the limit
every session in order to achieve my
personal goals. I would not be succeeding
at the level I am today without the help
of Ken and my squad who encourage
and motivate me every day.
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 11

Happy New Year
to our Fitness
Journal readers
BY JULIA TILLEY
Highlights of your 2016?
- Moving closer to New Zealand’s
beautiful coast line (Mount
Maunganui)
- Playing an exhibition beach
volleyball match on the streets of
Toyko
- Being able to witness nearly 30,000
kids smiling faces as they completed
the Sanitarium Weet-Bix Kids
TRYathlon
- Being so lucky to travel abroad four
different times over the year and
experience different cultures
Fave summer spot/activity and why?
- Beach volleyball (of course). It has
so many of my favorite things rolled
into one – being outdoors, sand,
sun, exercise, and competition.
Throw in some swimming, reading
and eating in between training/
matches and I’m complete!
What 2016 taught/influenced you?
- Auckland traffic is not good for my
soul
- No matter how busy you are you can
always create more time
- New Zealand is a truly amazing place,
and we are so lucky to live here
Something new you want to try in
2017/or something you'd like to
achieve and why?
- Qualify for the 2018 Commonwealth
Games
- Learn to surf, it seems like an
obvious choice seeing I am already
at the beach half of my time
- Charity or volunteer work, helping
those less fortunate than myself
Your top 3 pieces of advice for 2017?
- Don’t let social media take over your
life, the real world is pretty great!
- Follow your bliss
- Be nice to each other
- Failure is an essential ingredient
of growth. Trust yourself and keep
working towards your goals.
Follow my journey on
Facebook: Julia Tilley – NZL Beach
Volleyball player
Instagram: Julia_tilley
BY ELLA WILLIAMS
Ella Williams continues to ride the
wave of surfing success. With one of
the brightest smiles on the circuit,
Ella’s positivity and focus are standout
features of her personality.
Your top pieces of advice for 2017?
Prepare well, take on new challenges
and get out of your comfort zone!
Highlights of 2016?
Winning the Lacanau Pro in France.
Getting that winning feeling back was
a long time coming, so it felt great.
Bring on 2017!
Fave summer spot?
The best summer spot for sure is
Whangamata. I love it there - the sun
is out, the beach is hot, the waves are
fun; it’s the perfect combination. I
certainly make the most of it and get
my surfboard and head into the water
whenever I can, plus it also means
I’m at home with my family. To me,
family is everything so we make the
most of the time we have together.
What has 2016 taught you?
Good things take time. Throughout
2016 I have been learning, growing
and embracing every competition and
every moment life has thrown at me.
I have learnt that preparation plays a
huge part if you want to be successful
in life.
What’s something new you want to
try in 2017?
I’m looking at a fresh approach for
2017 and at getting out of my comfort
zone more. Taking on new challenges
means 2017 will be an exciting year,
so who knows what it will bring?
BY ALISON STOREY
Highlights of 2016?
Growing my business so that I could
offer a job to another excellent
trainer, and so disseminate exercise
specialist advice to a whole new bunch
of people in my community through
Storey Sport!
Fave summer spot/activity and why?
Beach volleyball at the Lake Karapiro
sand courts still rules the roost on this
one. What’s not to like? Sun, sand,
laughs, great way to get exercise…
What 2016 taught/influenced you?
That life goes Nascar fast. 2016 is
done and there is all this stuff still left
on my list
Something new you want to try in
2017/or something you’d like to
achieve and why?
Consolidation – of training, of performance,
of work, of schedule.
Your top three pieces of advice for
2017?
1. Everyone should sleep more. There
is mounting evidence that sleep
deprivation is the becoming the biggest
contributor to ill health.
2. Just do it – stop making excuses for
not taking your own physical health
seriously and decide to make it a priority;
I almost guarantee that nothing
else in your life will suffer.
3. Use email less and talk to people
more, text less and make more phone
calls, listen less to the news and more
to the sounds of nature.
BY HONEY HIREME
Honey Hireme is an inspiration – both
as an athlete and an ambassador for
having a positive outlook on life. The
busy mother has represented New
Zealand in three different codes; rugby,
sevens and rugby league. She has
competed at World Cups and is surely
one of New Zealand’s most impressive
cross-code athletes. Honey shares
some of her thoughts on summer and
her year past and present.
Your top pieces of advice for 2017?
- Smile, it’s infectious and is your
most attractive look
- Don’t live your life on social media,
try living in the real world it’s more
fun
- Daily random acts of kindness
become habit - give it a go.
Key Highlights of 2016?
Enjoying my sport and playing in the
NZ Black Ferns and NZ 7s Black Ferns
team, as well as Waikato Women’s
rugby team
Your favourite summer activity?
Touch rugby - because I can sub off
whenever I get tired.
What 2016 taught you?
Adversity is the mother of progress
- things may not go to plan but keep
your head up and have a Plan B.
Name something new you want to
try in 2017?
I want to learn to play the harmonica
because I love music.
12 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Start the New
Year with 2017’s
top fitness trends
After a whirlwind 2016, the New Year is here. Now is the time to
sit down and consider new goals, plan how you’ll achieve them
and come up with ways to stay motivated.
Now that we’ve officially hit 2017, I
thought I’d bring you the lowdown
on all the latest worldwide
fitness trends - start the year with a
bang by incorporating some of these
things into your workout regime.
Some of you may have been lucky
enough to find the number one fitness
trend tucked away inside your Christmas
stocking or beneath the tree.
For the second year in a row, activity
trackers such as the Apple iWatch®,
Garmin Vivosmart, FitBit Charge 2
and Misfit Ray have topped the list.
According to Forbes, the industry will
hit $14 billion in 2017 and by 2020 will
be worth $34 billion. Following wearable
technology on the list of top trends was
bodyweight and high-intensity interval
training (HIIT).
Bodyweight training is popular all
over Waikato and is an ideal quick
training fix for those with busy
schedules. It’s an inexpensive and
accessible form of exercise that enables
people to get active by simply using
their bodyweight and a little creativity.
Think bodyweight squats, walking
lunges, chin-ups, pushups, burpees,
glute bridges… the list goes on.
Bootcamps can be a great place to get
ideas and to learn proper technique,
and personal trainers and other exercise
professionals can assess your needs
and write personalised bodyweight
programmes as well.
Coming in at number three on the
list of top trends is HIIT, which involves
exercising for short periods of time at a
high intensity followed by short rests.
Sessions are generally kept quite short
and can range from 20 – 30 minutes.
HIIT is offered in a range of gyms all
over Hamilton so if you’re not sure how
it works, head along to a HIIT session at
your local gym or book an appointment
with your personal trainer. Once you’re
familiar with it you’ll be able to bust out
30 minute sessions in no time.
Working with educated, certified and
experienced fitness professionals came
in at number four on the list of top 20
fitness trends in 2017.
Do you want undivided attention and
knowledge during exercise sessions? The
role of clinical exercise physiologists is
to understand anatomy and physiology,
the human body, and how to adjust
exercises according to your individual
situation.
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.
For the first time ever, Exercise is
Medicine© came in at number seven
in the list of worldwide fitness trends.
Although it doesn’t feature at the top
of the list, I’ve mentioned it as it’s
close to my heart and in my field of
expertise.
‘Exercise is Medicine’ is a global
movement which encourages healthcare
providers to prescribe exercise as an
option for treating various diseases.
Research indicates that physical activity
in the right dose can manage, prevent
and treat numerous chronic diseases,
including psychiatric, neurological,
metabolic, cardiovascular, and
pulmonary diseases, musculoskeletal
disorders and cancer.
If you have recently been diagnosed
with a chronic disease, speak with your
healthcare professional and ask if they
can refer you to a community exercise
programme or seek out an appropriate
exercise professional that is able to
assist you with an individualised and
appropriate exercise programme.
MRI ULTRASOUND X-RAY CT BONE DENSITY
Pacific Radiology specialise in sports injury imaging
and diagnosis.
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
35 Pembroke Street, Hamilton Lake
21 Von Tempsky Street, Hamilton East
6 Avalon Drive, Hamilton West
14 Dick Street, Cambridge
Phone: 07 834 0000
Email: hamilton@pacificradiology.com
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 13

How to have
a healthier 2017
First things first... if you are someone who has been battling
injuries for the whole of 2016 and feel you have been going
around in circles, it is time to start 2017 off right!
Wellness check:
An option I suggest is to book yourself in
with your local physiotherapist for a full
wellness check. Ask them for a biomechanical
assessment as well as a functional
movement screen.
These two tests can help pinpoint your
strengths and weaknesses so you can create
a training programme specifically for
you (not a generic programme that could
injure you further).
It is key to know how your body moves
and what its weaknesses are, to get the
most out of your workouts and get the
right balance for your body. A Functional
Movement Screen (FMS) identifies areas
of weakness and tightness and may predict
the likelihood of future injury.
A Biomechanical Assessment is an assessment
of movement which can explore
specific areas identified by the FMS to
find the underlying cause of the movement
or strength limitations. It can also
identify imbalance or lack of symmetry in
the body and postural abnormalities.
to stretch because it seems like a waste
of time. In fact; this is key to your body’s
recovery before and after a workout. It is
also important to mix up your workouts
with weights, cardio and stretching such
as yoga.
This is to give different muscle groups
a break and to pinpoint different muscle
groups to help with your overall strength.
Classes like yoga are fantastic to lengthen
and strengthen your body, create good
breathing patterns and relaxation, which
is good for the mind.
My favourite stretch (and this is something
you can do at home) is the Psoas
stretch.
The Psoas muscle, in my opinion, is
one of the most important muscles in
your body. It plays a significant role in
determining the efficacy of spinal function.
The three basics of why the Psoas is so
important:
1. It holds us upright (when we stand the
Psoas crosses the rim of our pelvis and
pulls the lumbar vertebrae forward and
down creating this important curve
which allows us to stand upright).
2. It is the walking muscle (the Psoas
muscle initiates the movement for
walking)
3. Helps us react to traumatic situations
(most movements made in a traumatic
situation will include the Psoas muscle
e.g. running away from something
when in danger etc.).
To sum it up; the Psoas is an extremely
important muscle and needs to be
looked after to get the most out of your
workouts and daily life.
Self care:
Although we all lead busy lives with
work/meetings, catching up with friends,
running around after the kids... it is so
important to take time out for yourself. If
you feel great it will rub off on everyone
around you.
For 2017, make a key focus on knowing
your body’s weakness – this is key
to improving your overall fitness and
wellbeing.
BY JOHN APPEL
Director of Advance Physio,
John Appel is dedicated to helping
everyone function fully and enjoy
everyday life without the restriction of
pain.With a Masters in Physiotherapy,
a Bachelor of Science in Exercise
Physiology, an Athletic Training degree,
and as a Myofascial Release therapist,
he works with a wide range of clients
from professional athletes to chronic
fibromyalgia clients.
www.advancephysio.co.nz
Exercise:
Once you have had your wellness check;
start exercising. You don’t always have to
be in the gym; go for a walk, play tennis,
go surfing…just getting active will release
those good endorphins and make you feel
great.
When you go back to work make sure
you take regular breaks to stretch and
move around. If you are in a physical job;
warm the body up before you start the
day by stretching key muscles you use,
jump on your oov and fire up your core...
and then do the same after your shift to
help relieve any tightness.
Nutrition:
Although exercising plays a huge part
in how we feel; if you are not backing it
up with healthy eating and fuelling your
body with the right food, you will just
keep putting stress on your body.
Stretching:
Most of us don’t like to take the time out
Below is a great stretch you can do
at home to release the Psoas:
Goal: Release the tightness in your Psoas
Improves: Normal posture, hip extension,
glute activation
Reduces: Lower back and hip pain
Instructions:
1) Get in to a lunge position with the knee
resting on the floor
2) Head, shoulder, hip and grounded knee
should be in line
3) Relax and find your stability in the
position
4) Squeeze your glutes as you tilt your hips
forward
5) Hold the position for 30-60 seconds,
repeat 2 to 3 times then switch sides
14 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Make yoga part
of your year
Perhaps you have made some New Year resolutions, or at least
set some intentions around your vision for the year ahead. It’s
great to have an idea of what you want to get out of your year,
such as ways to improve your lifestyle, health, wellbeing and
happiness. It’s even better to have a plan for how you will turn
this vision into reality.
If taking up yoga is something you’ve
been thinking about, here are some tips
to help make it happen in 2017.
Why start doing yoga?
It helps to have some good reasons and
motivations behind your resolution. The
benefits of yoga are many and varied, and
contribute to your physical, mental and
emotional wellbeing. Take your pick from
the list below for some extra motivation.
• Improve your range of motion /
flexibility
• Develop holistic strength through your
body
• Improve your balance and core strength
• Develop better body awareness
• Reduce your risk of injury by promoting
a healthy balance of strength and
flexibility, and improved range of
motion
• Develop and maintain a healthy spine
and posture
• Help care for and improve spine and
joint issues (e.g. back pain)
• Tune your mental focus
• Learn to breathe better
• Learn to relax
• Develop your self observation and
awareness
• Develop better balance and connection
between your mind and body
What’s been stopping you? Overcome your
barriers.
If there is something that’s been
holding you back from getting on to a
mat, you know that at some stage you’ll
need to front up to it and overcome your
barriers, be they real or perceived. Maybe
some of the following resonate with you:
You feel shy / nervous / lacking in
confidence:
– If this is you, you are not alone.
EVERYBODY has had a first yoga
class where they didn’t know a thing
about what they were doing, and
probably felt the same.
– Buddy up. Find a friend who is
willing to come along with you. (This
way, the worst that can happen is
you can both laugh about it together
later!)
– No, everyone in the room will NOT
be watching you. You might feel selfconscious,
but you can rest assured
that everyone else there is also trying
to concentrate on themselves and
improve. They did not come to class
to watch you or judge you.
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
You think you are ‘not flexible enough’
or good enough to do yoga:
– You do NOT need to be flexible to do
yoga. Despite yoga’s reputation, it’s
not all about being flexible. Think of
developing flexibility as a side effect
of doing yoga.
– Yoga is NOT a competitive sport.
It is something you do for yourself
and there is no reason to compare
yourself with others.
– It doesn’t matter if you can’t do all
the poses – no one can when they
first start. Acknowledge yourself as
a beginner who is there to learn, and
every class will be an opportunity to
improve at your own pace.
– Start at the beginning. You don’t
have to throw yourself in the deep
end. Seek out an appropriate class
to start in, such as a beginner level
class or course.
You’ve tried it before and it was not right
for you.
– Maybe you had a bad experience.
Don’t give up. Try again, and look for
a different experience. Yoga studios,
classes and teachers really can vary
dramatically – so do a little research
to find options that suit you better.
You don’t have the time and/or money to
go to class.
– Time and money can be difficult to
manage. If you are serious about a
new commitment to your lifestyle
it’s a matter or prioritising and
scheduling. Look objectively at your
schedule and ‘book in’ a regular
appointment with yourself. Forgo a
couple of coffees a week, and you’ll
make up the money for a class that
will energise you more naturally.
If time or money is too tight to get to
a regular class, jump on You Tube where
there are endless options for doing yoga
at home. It costs nothing and you can do
something worthwhile in as little as 10
minutes. Perhaps commit to getting up 20
minutes earlier in the morning for yoga.
Follow through
Yes, it’s true – most people fail to
stick to New Year resolutions. But you
don’t need to become a statistic. You
can improve your chances
of success by making your
goals Simple, Specific,
Measurable and Realistic,
and by being accountable.
‘I am going to start
yoga - soon,’ is too vague.
A specific, simple, realistic
and measurable resolution
looks something more like
this: ‘This month I will sign
up for the ‘ABC’ class at
‘XYZ’ studio, on Thursdays
at 5.30pm. I will start with
one class each week for the
first three months. I’ll book
this time in with myself.
I’ll give it three months and
then assess how it’s working
for me.’
Some of the following
strategies may help
you with discipline and
accountability.
• Book your yoga time in.
Make appointments with
yourself by scheduling it in
your diary.
• Use verbal and/or written
affirmations each day to
help programme your brain
towards forming your new
habit.
• Make a public declaration
about your resolution e.g.
share it on Facebook or in
a blog; tell your friends and
family.
The hardest part of the
process is creating a new
habit, and committing to the
first month or two. If you
can manage that, you should
then be starting to feel the
benefits of practising yoga.
The more you do it, the
better it feels, and the more
you’ll want to continue.
Then you’ll know you are on
your way to a better body,
mind and lifestyle.
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 15

Unleash your inner wild with this
fun Onzie Krypton Capri pant.
activesociety.co.nz
Active Wear
The New Year is the perfect time to start putting new habits in
place. Whether you plan to run a marathon, tackle a team sport or
enjoy walks around your neighbourhood, we’ve got plenty of active
wear inspiration.
Get active in relaxed style, with this performance
driven, activewear collection from Cotton On.
cottonon.com
Be stylish and funky this summer in
Funkita Fit. We love the eyecatching
intricate detailing on this top.
funkita.com
This XXIV Active Push Sports Bra features a
contrast elastic band and criss cross straps,
perfect for pairing with a low backed top.
activesociety.co.nz
16 FITNESS JOURNAL JANUARY 2017
Savvy swimwear brand Funkita has added activewear
to its collection, building around its strength of
technical fabrics and fresh vibrant designs.
funkita.com
www.fitnessjournal.co.nz

Lovingly and creatively made in New
Zealand, these featherlight legskins are
technically equipped to handle hot,
sweaty exercise while keeping you cool.
couragemyloveclothing.com
Not all boobs are created
equal and this Elomi Energise
is beautifully supportive for the
well endowed.
Avokado.co.nz
Find your inner zen with this
luscious Teeki yoga range.
flipyourdog.co.nz
Run, jump and bounce with confidence
in the Triumph triaction racerback.
nz.triumph.com
This bubble print from the new COAR
range (Cotton On) is all you need to be
bubbly and vivacious in your workout.
cottonon.com
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 17

Walking
the talk
When it comes to family health and wellbeing, Aaron and
Kimberley Murphy place strong focus on holistic health; not
just for themselves and their three children, but for friends,
family - and the public.
The motivated couple are the
minds behind Hale Health Centre,
which opened earlier this year
after they returned to Hamilton
from Australia on a mission to change
lives.
“We share a strong passion for holistic
health,” says Kimberley.
“We regard holistic health as an approach
to healthcare that places emphasis
on the connection of mind, body, and
spirit, and supports improving overall
wellness and preventing illness. ”
Rather than focusing on specific parts
of the body, holistic health considers the
whole person and how they interact with
their environment.
“We firmly believe this approach
offers the best healthcare treatment possible,”
says Aaron.
With strong guidelines of what they
wanted to achieve, Hale Health Centre
was born.
Hale means living a healthy lifestyle,
and Aaron and Kimberley believe
“Ora Mai Ora Atu” (wellness within and
wellness externally) captures what their
business is all about. The Hale Health
logo is a koru, which represents new
beginnings, growth and regeneration.
“We’ve set up a team around us to
help people establish and achieve their
goals, and deliver the ultimate fitness
and lifestyle experience to the community.”
As parents of three, and a love for
sport and family, the couple wanted
to develop a whanau oriented facility,
that makes everyone feel welcome and
accepted.
Halehealthcentre.co.nz
Fitness Journal finds out more …
Describe your family involvement in
sports/activity?
We are a family that just loves watching
and playing sport. We have always
encouraged the kids to play a sport
every school term. We don’t care what
the sport is, just so long as they are
playing something.
For both Aaron and I, our love for
sport started when we were young.
We were both born into families who
absolutely love playing sport. Our kids
currently play basketball, netball, tennis,
rugby and touch rugby. Aaron plays
touch rugby and I play netball.
Besides sport, we also encourage
the kids to train at the gym and to
enjoy lots of outdoor activities including
climbing the Hakarimatas, biking
bridge-to-bridge, walking around
Hamilton Lake or up Wairere Falls.
Why do you feel so strongly about
promoting family activity and
wellbeing?
There are so many activities you can
participate in together as a family in and
which are so much fun, plus it strengthens
the family unit. We want to instill in
our children good habits (so it becomes
Aaron’s top tips for a healthy 2017
1. Set realistic and achievable goals. If you make them too
hard you're more likely to give up. Pace yourself.
second nature, and hopefully is something
which is mostly likely passed on
for generations).
What is your favourite way to spend
time together as a family?
Being outdoors. We love fishing and
camping.
List your top five tips for going out and
getting active?
1. Train together as a family (it doesn’t
About Aaron
Aaron is a passionate rugby player,
with a wealth of experience and
knowledge in the fitness industry
having been immersed in it for the
last 14 years.
He has worked as a Senior
Exercise Physiologist, Strength
and Conditioning/Skills coach for
Kalamunda Rugby Academy and
Counties Manukau Rugby Football
Union and gym floor manager.
His qualifications include;
Diploma in Sport and Recreation
(Recreation Management), Bachelor
of Sport and Exercise Science,
Exercise Scientist (Exercise &
Sports Science Australia (ESSA)),
Accredited Exercise Physiologist
have to be at the gym, which we do a
lot of, but go to the park, set up some
exercises).
2. Crank up the music and boogie on
down.
3. Participate in community events e.g.
Trimaori, Weetbix Triathlon, HBF run,
Tough Mudder.
4. Join a sports team.
5. Plan family outings and vacations that
include physical activity e.g. walking
around the lake, hiking.
(Exercise & Sports Science Australia
(ESSA)), Senior First Aid and Level 2
Rugby Coaching.
Aaron defines good health as
eating well, exercising/being active,
getting enough sleep, meditation,
being mentally and spiritually well.
“My number one health tip is that
exercise is medicine,” he says.
2. Make the health journey an enjoyable one. Get a
workout buddy, exercise in a group or as a family (this
way you're held accountable too).
3. Put an eating plan in place. Sometimes during holidays
people tend to over indulge resulting in an extra few
kilos and inches. Having a plan means you’re more likely
to stick to it. DO NOT starve yourself. Perhaps you could
use a food diary.
4. Meditation. Participation in meditation will help
establish and maintain a healthy mindset.
About Kimberley
Kimberley has a passion for numbers,
with a strong 12 years’ experience in
the finance industry. During this time,
she has had numerous roles such as
accounts assistant, finance assistant
and management accountant.
As a busy working mother of three,
Kimberley strongly believes that
exercising and eating well, hugely
contributes to how she feels, and how
she is able to cope with the demands
of working and running a family
household.
She is a strong advocate for being a
positive role model to children, and to
instill in them good habits.
18 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

How to make
2017 work for you
Wait for it – health and fitness-related businesses will start
pumping the marketing very soon if they haven’t already, to lure
the procrastinating and somewhat guilty feeling masses off the
back of all the ‘this year’ declarations.
It is a real statistic that 75 percent
of people don’t keep their New Year
fitness resolutions past April.
It’s a sad truth that modern life
doesn’t offer up enough stimulus for our
muscles, bones and organs to remain
healthy any more. So we have to artificially
create that stimulus and it’s usually
called a fitness centre or a personal
trainer.
The second truth is that human beings
were never meant to like exercise.
Yes, there are athletes who thrive on it
and a subset that love marathon running.
However, most human beings will
biologically steer away from discomfort
and exertion – it’s the human body’s
survival instinct, so it’s hardly surprising
that it’s difficult for most people to
stay a healthy level of fit.
Every day of our lives used to involve
at least a bit of walking as a means of
transportation, some level of strength
training lifting or moving things and
usually some point in the day of high
intensity as we ran from or chased something.
Even as late as the 1970s most
kids cycled to school, and now that is the
exception not the rule, and you will have
heard it before; it’s not the human body
biology that has changed but our environment.
A third, vital truth is that unless as a
human being, you do enough to stay a
healthy level of fit your body will become
maladaptive due to the lack of activity.
Hello then to all those mostly preventable,
inconvenient, debilitating and life
restricting ‘lifestyle-related’ diseases that
one would think a big enough reason to
become a regular exerciser.
The fourth truth that has been forced
upon us by the 21st Century is that it is
no longer good enough not to exercise.
It’s become every person’s responsibility
to their health and to those they care
about to seek out ways to put that activity
back in everyday life to avoid preventable
disease.
So how to start?
So often the reason given for not
exercising is a lack of energy so perhaps
correcting this may be the best place to
start in the New Year. One of the healthiest
things you can do for yourself is to
get more sleep. One study even showed
that getting only 5-6 hours per night
as opposed to 7-9 hours increased the
likelihood of obesity by a whopping 73
percent. So maybe the way to start to get
into shape would be to sleep more. No
kidding.
One thing that isn’t well publicised
is that it’s somewhat healthier to be fit
and overweight, than lean and can’t fight
your way out of a paper bag. Also, the fat
around the organs is hideously dangerous
to health, whereas the fat around the
backside is not and has little bearing on
health or physical performance, just the
way shorts fit; think Serena Williams versus
Maria Sharapova. So focus on fitness
first and the rest should follow.
Studies also show that committing
to one simple goal yields around a 75
percent success rate, setting two goals
at once this drops to around 45 percent
and if you attempt to change three things
at once you are only 15 percent likely to
succeed.
So maybe the best New Year resolution
to make is to get some blackout curtains
and go to sleep earlier (Game of Thrones
is not as important as your health). Then
start to wake up refreshed and earlier and
go for a regular walk.
And by the time you get to April
feeling more rested and a bit fitter, then
you can join the gym or call that trainer.
It’s a matter of working with probability,
science, biology and environmental conditions,
not a lack of willpower.
So off you go and get started on those
healthy New Year’s resolutions and go to
sleep.
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
Hamilton Radiology
Offering unparalleled care and expertise
Hamilton Radiology is the Waikato’s
largest private medical imaging facility.
With the latest medical imaging equipment and a highly
trained, experienced team of technical staff and 14 local
radiologists, we offer an unparalleled standard of care
and expertise.
Appointments are essential for Ultrasound and CT:
Please phone our freephone 0800 426 723
No appointments needed for plain x-ray films, all referrals accepted.
After hours appointments available on Tuesday evenings.
11669
Hamilton Radiology.co.nz
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 19

EXPLORE WAIKATO IN 2017
Seven hikes to conquer
It’s a new year, new you; easy to say, but how to go about it?
Why not set yourself a challenge to conquer seven summit hikes
in 2017? You don’t even need to go far to experience stunning
scenery, challenging or relaxing walks and what are sure to be
memorable experiences. Check out our top picks ...
1
Hakarimata Walkway, Waikato
District
If you’ve tackled the iconic
stairway, set yourself the goal to do the
entire walkway. This 12km long track is
a full day hike through native bush and
towering trees.
Track entrance: there are three points
available pointing to the reserve – off
Waingaro Road to the south, from
Brownlee Avenue and from Parker Road
in the north.
Time: 7 hours and 30 minutes one way.
Distance: 12 km one way.
2
Te Waihou Walkway, South
Waikato
A stunning stroll along the Waihou
River, through wetlands, across rolling
pastoral land and with views of small
waterfalls, native bush and the famous
Blue Spring. At almost 10km for the round
trip, this scenic walk is a must-do in the
Waikato region.
Track entrance: Upstream entrance is
situated off Whites Road, Putaruru.
Time: 1 hour 30 minutes one way – 3 hour
return from the Whites Road carpark.
Distance: 4.7km one way.
3Mt Pirongia, Waipa district
For a strenuous full day bush
walk, conquer Mt Pirongia, one
of the highest peaks in Waikato. The
Tirohanga Track takes you to the
summit through steep and at times,
challenging terrain, or you can choose
Maungatautari ‘Over the Mountain’
Track, Waipa
the slightly longer Tahuanui Track
which branches off the Nikau walk
and climbs steadily up a ridge before
joining with the Tirohanga track. Take
it one step further and spend a night
on the mountain in the Pahautea Hut
via the Hihikiwi Track or combine the
Tahuanui track with the Bell track.
Durations and distances for these
tracks are best found on DOC’s website
(doc.govt.nz/parks-and-recreation/
places-to-go/waikato)
Note many of the summit tracks are ranked
as ‘advanced’ and are for experienced
hikers.
4Maungatautari ‘Over the
Mountain’ Track, Waipa
Sanctuary Mountain
Maungatautari provides a variety of
walking trails to enjoy, the longest of
which is the ‘Over the Mountain Track’
– this is recommended for experienced
trampers and provides great views from
Pukeatua Peak. If you are not familiar
with the mountain it is recommended
that you seek advice before attempting
this trek.
Track entrance: Can be accessed from
the Hicks Road entrance (northern side
of mountain) and Tari Road entrance
(Southern side of the mountain).
Time: 5-6 hours.
5Wairere Falls, Matamata
Just 10 minutes’ drive from
Matamata, the Wairere Falls is
the highest waterfall in the North
Island and a popular walking track in
Waikato. Small wooden bridges take
you across the stream at several points,
affording lovely views of little cascades
and providing opportunities to cool
tired feet in the refreshing water. The
sight from the viewing platform is
spectacular – water plunges 153 metres
over the falls - From here, the more
intrepid can trek to another lookout at
the top of the falls, from where there
is a breath-taking view back over the
valley and the Waikato plains.
Track entrance: The Wairere Falls’ walk
starts at the car park on Goodwin Road,
off Old Te Aroha Road.
Time: About two hours from the base of
the falls to the top lookout.
6
Mt Te Aroha, Te Aroha
The Mt Te Aroha Summit Track
starts at the Mokena Geyser in Te
Aroha Domain and quickly ascends to
the Whakapipi Lookout. The lookout
provides panoramic views over the
Hauraki Plains before the track
continues through a small saddle and
then steeply up to reach the top. From
the summit, there are 360 degree views
across the Waikato and Bay of Plenty
regions, and Mt Ruapehu, Mt Ngauruhoe
and Mt Taranaki are all visible on a clear
day.
Track entrance: The track starts in the Te
Aroha Domain.
Time: 45 minutes one way to Whakapipi
Lookout, 3 hours one way to summit.
Wairere Falls, Matamata
7Mount Karioi, Raglan
Mt Karioi is a forest-clad extinct
volcano, surrounded by lush
Waikato farmland on one side and
the Tasman Sea on the other. There
are two available tracks to reach the
summit of Mt Karioi in Raglan. This
allows those hiking the trail to do a
mountain crossing, or a return trip on
either side. The Karioi track from Te
Toto Gorge car park offers fantastic
views of the rugged West Coast,
north towards the Manukau Heads.
Looking south on a clear day, you can
see the four peaks of Mt Tongariro,
Mt Ngauruhoe, Mt Ruapehu and Mt
Taranaki. The track is exposed and
steep at times, and chains are provided
in a couple of places to assist with the
ascent. A shorter gentler route to the
summit is the Wairake Track from the
Ruapuke Road carpark.
From Te Toto Gorge car park to the
summit and return takes a full day.
Track Entrance: Drive around the coast
to Te Toto Gorge. The Te Toto Gorge car
park is on Whaanga Road, near Raglan.
Time - Karioi Track: Car park to lookout -
2 hours 30 minutes - 3 hours one way
Time - Wairake Track: 2-3 hours one way.
For more information on the many
other walking and cycling trails
around the Hamilton and Waikato
region visit http://www.hamiltonwaikato.com/experiences/walkingand-hiking-trails/
20 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Hakarimata Walkway, Waikato District
Mt Te Aroha, Te Aroha
Te Waihou Walkway, South Waikato
Mount Karioi, Raglan
Waoku Lodge
Five-star luxury in Whale Bay, Raglan
Luxury Surf & Yoga Retreat
Leave your hectic schedule behind for a week
of new experiences and a slower pace of life
in an untouched corner of New Zealand.
Spend unhurried days riding waves, immersing
yourself in healing yoga practice, and basking
in the rejuvenating energy of the rugged west
coast. Encompassing five-star, ocean facing
accommodation and heavenly dining, this is the
ultimate care package for your fast-paced, high
stress, always-on-the-go lifestyle.
Luxury Surf & Yoga Retreat Surf & Yoga Retreat
includes:
• Six nights in a five-star apartment
• Daily buffet breakfasts & lunches
• All dinners including a night out at a popular
local restaurant & a classic Kiwi barbecue
hosted by your surf instructors
• Daily yoga sessions
• Three surf sessions with local instructors
• One, one-hour complimentary massage
• Airport transfers & all local transportation
• Waoku gifts on arrival
Surf, Yoga & Adventure Retreat includes all of
the above plus:
• One, three-hour horse trek across Ruapuke
Beach, followed by sunset burgers and beers
• One kayaking expedition in Raglan Harbour
• One rock climbing adventure Waoku Lodge
Five-star luxury in Whale Bay, Raglan
For bookings & further details: waokulodge.co.nz
40335
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 21

Raglan Rocks!
The team at Raglan Rock are captivating Raglan visitors and
locals; offering fresh options for fun with friends and family.
Summer is the perfect season to try something new; either
above ground or below ground.
For a half day thrillseeking trip
and stepping out of your comfort
zone, exploring the adventurous
side of Raglan has been turned
up a few notches thanks to the Raglan
Rock team.
While the summer sun and saltwater
is what most people relate to at this time
of the year, Raglan also boasts fresh Mt
Karioi water right on its doorstep. This
dramatic scenic adventure is ready and
waiting to refresh and invigorate, as
you descend waterfalls of the ancient
lava flow canyons and explore cascading
streams. Rain or shine, with a wetsuit
on and the option of the spectacular and
popular evening glow worm canyon trip
to book, summer adventures don’t come
much better than this.
For those looking to scale heights,
hang from ropes and cling to and climb
rock faces, then Stone Valley is for you.
Various graded top rope climbs allow
you to explore cliffs that were once
underwater - and you can still discover
fossils.
Across the valley, enjoy the exhilarating
experience of galaxies of glow
worms, before reappearing into the light
to continue your day above ground.
Delicate and prehistoric, the formations
of stalactites, stalagmites, flowstones
and crystals surround you in this ancient
underground limestone valley, as you
navigate your way through caves and
passages with fun wriggles, squeezes,
twists and turns.
Come and be adventurous this summer
and explore Raglan with the Raglan
Rock team. They also provide outdoor
education for schools and school holiday
programmes. For more info and bookings
contact gareth@raglanrock.com
22 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

That Dam
Cafe & Lodge
THAT DAM LODGE
On the Waikato River Trails Whakamaru
Mountain bike and walking trails
Shuttle bunny service when staying at lodge, in your car drop off ride back
Great base for water sports - skiing, paddle boards and canoes
Comfortable accommodation with meals on request
Lake District Adventures is based
on the Southern end of Lake
Karapiro just 15minutes from
Cambridge and at the start of
the Waikato River Trail. We are
a small family run business and
pride ourselves upon offering
unforgettable memories and
experiences.
Lake District Adventures offers
Guided Kayak Glow Worm Tours,
Mountain Bike Tours, Bike, Kayak
and SUP hire and packages and
combos of all of the above.
• Home cooked hearty food
• Awesome organic coffee
THAT DAM CAFE
• Real fruit-ice creams
• Close to River trails
9.00am - 3.30pm | 7 days per week
Lodge: 34 Mountview Close, Whakamaru | 07 8828292
Café: Corner State Highway 30 and 32, Whakamaru | 07 882 8882
WWW.THATDAMLODGE.CO.NZ
40112
40176
Come and experience a real taste
of the Waikato. Call us today!
Lake District Adventures Ltd.
396 Horahora Road, RD1 Tirau
Ph: 0800 2 TRI IT (287 448) | Mob: 027 728 7448
info@lakedistrictadventures.co.nz
www.lakedistrictadventures.co.nz
PARADISE IS JUST A PADDLE AWAY
Raglan’s best features aren’t the easiest to find. Tucked deep within the
harbour, far from the bustling summer crowds, lie secluded bays, intriguing
rock formations and remote waterfalls.
For an up-close perspective of this often overlooked scenery, step aboard a
guided kayak or paddleboard tour. At Raglan Watersports, we offer a range of
outings to suit every ability level, from short cruises around the inner estuary,
to longer trips into the very heart of the harbour. Learn about the wildlife who
live amongst these waters, discover hidden waterfalls, and investigate the
nooks and crannies of the pancake rocks.
kiteboarding a go? A two-hour intro session with a qualified instructor provides
a fun, safe way to get a feel for this highly-addictive sport.
And, if you’d rather check out the Raglan scenery from the saddle, we also
have bikes available for hire. Route options abound: pedal your way along the
scenic coast road to Te Toto Gorge; tackle the uphill trails of the Te Uku Wind
Farm Pipiwharauroa Biking Trail (we promise the view from the top is worth it);
or cruise the countryside surrounding Bridal Veil Falls.
We even offer actives on the Waikato River through Hamilton.
40300
Never stepped foot on a paddleboard, before? Our fully-qualified instructors
will have you up and paddling in no time. And, if you’d prefer to head out on
your own, we have paddleboards and kayaks available for independent hire,
including a super-sized XL Ride board, which can carry up to 10 people at once.
If you’re looking for a more intense water activity, how about giving
You’ll find a full list of our tours and activities on our website:
www.raglanwatersports.co.nz. For bookings and enquiries, give Keith and
Justine a call on 07 825 0507, or email admin@raglanwatersports.co.nz.
We are Raglan’s First accredited watersports operator and only
approved paddleboarding school by Surfing New Zealand.
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 23

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
1
1. RKT GOLD STAR AWARD GOES TO...
"This is Rod.He's 70-something years young
and did the 24k Raglan Karioi Trail run. I got to
wish him luck at the Karioi Lodge aid station
(my volunteer spot for the last three years), and
my partner got to run with him to almost the
finish line (when he got a last burst of speed
and took off!). Rod is doing 52 half marathons
in 52 weeks. I think this was his 44th. What an
amazing man! (My partner is too - he came to
my aid station to pick up our son, and ended up
running a 10k) ). It was a great day!"
By Leanne Allen
RAGLAN KARIOI TRAIL (RKT)
The Raglan Karioi Trail (RKT) mountain race was a
huge success once again, with record entries for the
epic 24km race, one of the toughest on the circuit.
Tauranga’s Chris Morrissey took the overall men’s
win (impressively, his third win after placing second
last year) with Lina El Kott Helander from Sweden
winning the women’s race, just ahead of her sister
Sanna. Organisors Francois Mazet and Rachel Brown
were ‘stoked’ at the positive feedback and to see
more people taking up the challenge.
24 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Experience Raglan on horseback
RAGLAN
SHUTTLE
SERVICES
FOR ALL YOUR
TRANSPORT NEEDS
Surf and Turf Horse Riding, offers many unforgettable rides all located in and
around 5km of Raglan township in the stunning Waikato.
We customise your tour to fit any level of rider, with a range of locations close
to Raglan - the harbour, on the hills around the Te Uku windfarm and on the
beach.
• Farm Rides
• Beach Rides
• Sunset Rides
• Swim with Horses
• Fun on Horseback
• Farm/Beach Combo
BOOKING ESSENTIAL
M: 0274 352 648
E: petra@raglanhorseriding.co.nz
www.raglanhorseriding.co.nz
AIRPORT
TRANSFERS
SHUTTLE
SERVICES
CALL US
FOR ALL YOUR TRANSPORT NEEDS
SCENIC
TOURS
SHUTTLES TO AIRPORTS, BUS, TRAIN, TRANSPORT STATIONS & PORTS
TOGETHER WITH TOURS ALL AROUND RAGLAN, HAMILTON,
WAITOMO CAVES, HOBBITON + MORE!
C3608H
40335
P: 07 825 0507 M: 021 0274 7014 OR 021 134 1686
www.facebook.com/RagToursShuttles www.raglanscenictours.co.nz
SALES TEAM
PROPERTY MANAGEMENT TEAM
Dave Hanna
027 614 6722
Julie Hanna
027 441 8964
Blair Hanna
021 0200 8282
Russ Adams
021 0200 7665
Graham Rope
021 222 7427
David Gray
027 224 1228
Julie Hanna
Auctioneer
Lynley Clarkson
027 469 5162
21 Bow Street, Raglan • 07 825 8669 • rwraglan.co.nz
20454
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 25

Howzat!
NAT DODD
Good cricket genes are in the family for Nat Dodd, and despite
starting out with a supermarket cricket set, she has
forged her own successful path in the sport with a mix of
dedication and determination. Having made her debut for the
White Ferns while still in her teens, she was part of the squad
that toured Australia, the West Indies for the World T20 and
England in 2010.
Natalie (known as Nat) grew up
in Te Kowhai, on the outskirts
of Hamilton and took up cricket
when she was 10 years old as
part of an Eastern Suburbs girls’ team.
Her father represented Thames Valley
at Northern Districts District Association
level and her cousin, Andy Dodd,
played for the New Zealand Under-19s,
alongside Kane Williamson in the squad
that went to the Under-19 world cup in
Malaysia.
Coached by former New Zealand representative
John Parker for many years,
Nat is a full-time primary school teacher
and plays for Northern Spirit. She is also
playing for the Kaipaki club this season
in the men’s grade (she has formerly
played for Melville in the senior A men’s
competition).
Nat also plays football and touch rugby,
and was named Northern Districts’
Northern Spirit Player of the Year in
2013 after scoring three consecutive unbeaten
centuries amid a record-breaking
four centuries in New Zealand’s National
One-Day competition.
Remarkably for an opening bat, Dodd
was dismissed only four times in 10
innings all season, with two half-centuries
in addition to her four unbeaten
hundreds.
Fitness Journal finds out more:
Name: Nat Dodd
Age: 24
Sport: Cricket
Regional/National ranking: Play for
Northern Spirit and NZ White Ferns
High school attended: Waikato Diocesan
Career path?
I have been teaching year 7 and 8 students
at Te Kowhai School, but start at
Korakonui School this year. I am ready
for a new challenge and am looking
forward to my new school.
How did you become involved in cricket?
I got involved when I was about nine
years of age. We got a cricket set from
the supermarket and from then on I
used to practise every evening in the
back yard with Dad. When it wasn’t in
the back yard, it was hallway cricket.
Outline your upcoming 12 months?
I’m aiming to make the 2017 One Day
World Cup in England in June.
What is your greatest successes to date?
Having played for the White Ferns in the
One Day and T20 format. Been awarded
Northern Districts player of the year
twice. Scoring 692 runs in a domestic
season including three consecutive centuries
which were all not out.
What is your greatest challenge?
Juggling cricket and my job. I have
to take unpaid leave every time I
tour. Plus, fitting in training and practise
around my busy work commitments
is a challenge.
Who is the team around you?
My coach John Parker, training partner
and close friend Emma Parker, the Parker
family who feed me after practise, my
family and boyfriend Cam who is always
there to support me.
What does the sport involves in terms
of training/physical effort and time?
it’s a real balance of practising skill
versus training physical fitness. There is
always something to work on and it is
important to have regular batting sessions
or you feel out of form. However,
there is nothing like playing out in the
middle and the more games you can play
the better. Time is a biggie. A game
takes most of the day so the weekends
we have cricket Saturday and Sunday
then that is the whole weekend spent
playing.
What gives you the most pleasure?
The fact that you learn so much from
the sport - about yourself and life. It
always challenges you and it is very
rewarding when what you have been
practising pays off in a game.
What are your long-term goals and
what is required to reach them?
To be a part of a World Cup winning
team and to be a successful White Fern
player. Being consistent with performances
and scoring big runs.
Was there a time when you thought of
giving up and why?
There have been many times that have
been really hard and I’ve been disappointed
in my form and have missed out
on teams as a result, but I have never
thought about giving up. I play because
I love the sport. I try to score as many
runs as I can because I love batting. The
challenges are part of the sport but there
are the good times and the successes
which keep you playing.
List five things people would be surprised
to know?
I love animals - I am hoping to get a
Kunekune pig soon.
Plans are underway to build a house
next year.
I love fishing and spending time in
Whitianga
I love animated movies
As a kid I was obsessed with dinosaurs...
still maybe a little bit.
What are your favourite local spots
to train and why?
I love practising at Kaipaki. The opportunity
to get out and practise in the
nets, in an open wicket and they are
getting grass nets which is exciting. It
is an awesome little ground.
Where in the world would you want
to train/compete?
I love going to the West Indies; beautiful
beaches and an amazing place to tour.
The culture and the people are awesome
and it is hot there which I prefer.
Anyone who knows me knows I feel
the cold. I absolutely loved our recent
tour to South Africa. Such an interesting
country and Cape Town was a real
highlight.
What other sports are you involved in?
I play a bit of touch rugby every now and
then but mostly it is just sports that I
play at school with the kids. I enjoy the
outdoors and off road trail running.
Who inspires you and why?
AB De Villiers; he is such a fantastic
cricket player and athlete. Many of the
kids I work with in my class – I love
watching them grow and challenge
themselves, and they make every day
fun!
What advice would you give to others
wanting to have a go at the sport?
Cricket offers so many opportunities to
travel NZ and the world. It is a great
sport because it is challenging and
you learn so much about yourself as
a person as a result. It is an awesome
way to meet new people and make great
friends.
26 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

THE HOW TO
OF CHANGE
It’s a fact; It is far more enjoyable getting out there and
exercising during the warmer months of spring, summer
and autumn than during nasty cold winter.
It doesn’t matter what you are trying
to achieve, to get results we need
three things: a start point, a target
and a plan. That way, we are making a
directed effort to change our behaviours
for the good.
Here is the scenario, you know you
should be doing something, but what?
Be more active, lose weight, slap on a bit
of muscle – it’s your decision.
Let’s just say that you want to be
more active. Why? Because it makes you
feel better, it improves your health status,
it increases the chances of you being
at your grandchildren’s wedding, it gets
you outdoors away from the TV so you
feel you have achieved something. Whatever
your reason is, make sure you are
honest with yourself and that your reason
is important to you, otherwise when the
crunch comes, you won’t stick at it.
Next, figure out what factors affect
you being active. Having enough time is
the most commonly cited reason. Next,
write down what activities you like to do,
don’t just figure that you have to train
the way you used to when you were playing
sport “back in the day”. Is equipment
needed for these activities? Write
that down what is needed, whether you
already have it or not.
Now, you we set the start point by
measuring what you do with your time
during the week. Just write down what
you do for the week, it is best to record
as you go. You can enter it on the
planner on your phone, sleep, breakfast,
commuting, work, lunch, watching TV,
reading Fitness Journal; enter them all,
start time to end time, every day for a
week. You now have an accurate record
of what you are really doing now.
“The minimum
recommended is 30
minutes per day of
moderate intensity
exercise, that is the
bare minimum! Did
you reach that? If not,
or you want to do more
than that, it is time to
make your plan.”
How much activity did you do during
the week? Add it up! The minimum
recommended is 30 minutes per day of
moderate intensity exercise, that is the
bare minimum! Did you reach that? If
not, or you want to do more than that, it
is time to make your plan.
Go back to your list, what activities
do you want to do? How often and for
what duration? For example, you want to
BY STEVE WILLS
Steve Wills (MSpLs) is a Sports Psychology
Lecturer at Wintec’s Centre for Sports
Science and Human Performance. Steve
has undertaken mental skills work with a
range of organisations including Athletics
New Zealand, Waikato Rowing Regional
Performance Centre, New Zealand Wheel
Blacks, Waikato BOP Magic and many other
sporting associations. Steve has also worked
as a professional rowing coach in both New
Zealand and England.
go for a walk three times a week, have a
knock around on the tennis court once
a week and go swimming twice a week.
How long for each and how hard are you
going to go? Write this all down, that is
your target.
Now your plan is set by going through
your recorded week’s schedule and looking
for gaps or cutting out things to make
room for your new activities. Schedule in
the walks, tennis and swim. Do you need
or want other people to participate in the
activity with you? If so, set a goal of contacting
those people and arranging it. If
you need some equipment, such as swim
goggles, set a goal of buying a pair. Goal
setting has been previously dealt with and
can be accessed HERE.
While we are talking about equipment,
if you have some gear already, use it,
don’t go and buy brand new, flash gear
immediately. For example, use that old
tennis racquet. Then after a month, buy
yourself a new one if you have stuck
to your target of a game a week. The
tennis racquet acts as a reward for your
adherence to the plan. If you buy yourself
a new racquet right at the beginning, you
are rewarding yourself for doing nothing.
You are then likely to continue doing
that… nothing. The following month you
might reward yourself again with new
tennis clothing.
As you go through, record whether or
not you did your activity on each day. If
not, write down why not. A pattern will
emerge and you can then plan a way
around the barrier or change the time for
your activity. Recording will also give you
a sense of achievement when you see you
are doing more than you did in the baseline
and that you are working towards
your target.
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 27

KICK START
2017
Start 2017 the way you mean to continue and kick start your
health and wellness with a systems overhaul.
Nutritionist Danielle Roberts offers some advice.
If you missed my last article on how to
stay balanced over the holiday season,
or body imbalances are still giving you
grief, then this article is my gift to you.
I’m taking a look at three major body
systems involved in cleansing and healing
the body; creating greater awareness and
knowledge for you and giving examples
of some foods which help bring back the
balance.
DIGESTIVE SYSTEM
I have talked about the digestive system
in previous Fitness Journal articles. However
I want to help you to understand
an important balance for the digestive
system over summer months. Being
warmer weather, we tend to consume
more cooling drinks and foods, which is
a perfectly natural response. For those
who have bloating, can’t digest food
properly or lack energy, this natural
response could be causing your body to
become more imbalanced. It is important
to consider your balance of cooling and
warming foods, to help cool yourself in
the warm weather but also keep digestive
fires burning to aid digestion of food and
burning of metabolism.
Spinach: high in B vitamins great for the
metabolism and energy. Being a green
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
plant its plant cells are also super high
in chlorophyll. Chlorophyll captures
sunlight energy to make the plant’s
energy - which means we get most of that
powerful energy to revitalise our cells.
Mint: fantastic for any digestive
imbalances that involve bloating or pain
as it is very soothing. It also has cooling
properties when consumed with cooling
liquids.
Banana: great source of balance for our
muscle fibre contractions (in working
muscle and organ tissues like large
bowels and stomach wall). This is needed
in the warmer weather especially if you
sweat a lot.
Almond milk: great as a neutral milk for
those with intolerances.
Coconut water: fantastic balance of
natural electrolytes and is also very
cooling and refreshing.
Ginger: now to counter balance some of
the cooling properties, added in some
fresh ginger to ignite the digestive
fire and to create circulation of blood
throughout the body to aid the transport
nutrients through our body.
(All these ingredients make for a fabulous
smoothie. You can email me danielle@
fuelnutrition.co.nz for the recipe or you
can find it on the Facebook page www.
facebook.com/fuelnutrition4life)
LIVER
Some important roles of the liver
• recycling of sex hormones (reducing
unideal forms of estrogen and testosterone-
if becomes out of balance can
end up with hormonal diseases like
PCOS and endometriosis)
• recycling of cholesterol ( reducing bad
forms - if this becomes out of balance
we can end up with high blood pressure
and cholesterol which if not sorted
out can lead to heart disease).
• balancing blood levels of glucose,
amino acids and fats ( if not kept in
balance can end up with diabetespancreas
issues and heart disease).
• makes non -essential proteins.
• makes bile to breakdown fats (if bile
isn't produced can end up with gall
bladder issues).
If we aren't nourishing our bodies right,
if we are stressing too much i.e. mentally
or emotionally we can inhibit the liver
from functioning optimally.
This means it will only deal with getting
rid of the toxins because that is most
important for survival--- all the other
functions start to slow down. This creates
great imbalances in the body. Not only
for just the liver but all the other systems
and processes it is linked to as mentioned
above! If the toxic level becomes
too great-- toxins will be sent to other
tissues in the body effecting them also
creating a widespread systemic issue. By
this stage the person might be also experiencing
what is called fatty liver.
Normally associated to alcoholics but
now also associated with people who
stress a lot also. What happens is the cells
of the liver that make up the organ start
to become damaged from the toxins and
break down and eventually die. In place
of those cells along comes fat globules
that take the place of the cell. This means
there are even less cells to do the long list
of jobs above and so the cycle continues.
Good news, your liver is regenerative!
So, if you create the environment for your
liver to heal it will be able to produce new
cells to start functioning again. Too much
fatty foods and alcohol over the holidays?
Below are foods that will help you bring
your body back into balance…
Lemon: the limonene a compound in
the lemon is a powerful cleanser – it will
clean your bench top of germs, which
says everything really. It will cleanse
the inside of your liver and also works
well with cleansing and balancing the
stomach for better digestion of the
nutrients you are eating.
Mango: high in vitamin A / beta carotene
the vitamin needed for repairing the
damaged liver cells. Also high in digestive
enzymes to help break down our food.
Green apples: apple juice especially like
lemon is great for cleansing the liver and
also flushing out the lymphatic system
which also plays huge part of removing
the toxins/ waste from the body.
Kale and/or broccoli: high in hormone
and cholesterol recycling compounds
great for kick starting those other
processes in the body.
Celery: great for aiding the lymphatic
system. Works great with the lemon and
apple juice.
Coriander/parsley: both of these are
easily grown and they also work very well
with the detoxification processes (much
like the supplements below) of the liver
and lymphatic system.
KIDNEYS
The role of the kidneys is to act as one
of the last filtration systems of wastes
and toxins in the body. They deal with
purifying liquids i.e. water and fluid. As
well as purifying blood, the kidneys also
monitor pressure controlled by hormones.
So, if you have high blood pressure it’s
not just the heart that is out of balance it
is actually the kidneys. And if the kidneys
are out of balance so is the liver because
it is the largest detoxification centre in
the body. Another role of the kidneys is to
balance blood sugar levels – hence why
those who are pre-diabetic or diabetic can
lose a lot of blood glucose in their urine.
Foods that are great for kidney function:
Watermelon: high in water content, but
also in electrolytes, vitamins and minerals
essential for flushing and healing the
kidneys
Beetroot: great for blood circulation
and detoxification, hence a great aid for
cleansing the kidneys. If you have too
much beetroot you may find you end
up with slightly pink urine. Beetroot is
also the greatest food source to aid the
functioning of the spleen so the correct
amount of red blood cells are in our body
carrying oxygen and iron for energy.
Lemon in water: the compound limonene
in lemons is fantastic for cleansing and
purifying
Any group of fruit, vegetable, seeds
and legumes containing the antioxidant
anthocyanin (includes beetroot) like
blueberries, grapes, cranberries, black
beans, black sesame seeds, black chia
seeds. The anthocyanins are strong
blood purifiers and detoxifiers so great
in assisting cleansing and healing the
kidneys.
Bananas are full of potassium so are great
for aiding rebalancing of blood pressure
function in the kidneys. Bananas are also
calming, so are useful for reducing stress
responses in the body.
Turmeric: fantastic anti-inflammatory
so if there are strong imbalances in the
kidneys causing inflammation, then
turmeric can aid the healing process.
Enjoy kick-starting your health and
vitality for a magnificent 2017 year.
28 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Good Taste
When it comes to celebrating food goodness, the Fitness
Journal team are huge cheerleaders of New Zealand brands,
creating delicious treats from natural ingredients and
clever thinking. Our Good Taste page profiles some of the
newcomers to the scene.
A taste of Aotea
Wow for Cocowow
When it comes to yoghurt, 2017 is all about coconut
yoghurt. And New Zealand made Cocowow is a
coconut yoghurt like no other. Light, refreshing and
silky smooth, Cocowow is vegan, gluten free and
paleo friendly and made using live mixed cultures and
no additives, or added sugars.
The brainchild of Jess and Brian Astridge, Cocowow
came about when the pair decided to create their own
healthier, dairy free version of (often high in sugar)
dairy yoghurt. Now they and their many fans enjoy it
for breakfast as well as creating flavoursome recipes
with savoury dishes.
Both ex-NZ Age Group triathletes and endurance
athletes, they set about finding a solution to a
problem; their need for clean energy food. With
Brian’s background in food process engineering and
science and Jess’ understanding of the market, they
were up for the challenge; a coconut yoghurt like no
other - Cocowow.
“We believe mindful nutrition is the key to taking
better care of ourselves; using the right foods to fuel
the body and mind to lead a full and healthy life,”
says Jess.
Available in three delicious flavours; plain, mango
and mixed berry, Cocowow is great in smoothies and
desserts as well as in curries, dressings and sauces.
cocowow.co.nz
WIN COCOWOW
Aotea Tonics offer a truly authentic taste of New
Zealand. The collection is made by brewing native
herbs and leaves sourced sustainably from Great
Barrier Island (Aotea), with manuka honey from
local hives.
Founder Tama Toki grew up on Great Barrier
Island. His is childhood memories revolve around
pots of kawakawa or kumarahou simmering on is
grandmother’s woodstove.
With family recipes for various remedies
and medicines passed on down through the
generations, he was inspired by these traditions to
create Aotea Tonics.
“We make your tonics like you’d make a tonic at
home,” he says.
“That is, by brewing the real herbs, leaves, roots,
adding a twist of fresh citrus, and about a teaspoon
of manuka honey to finish. There are no fake
flavours, concentrates, preservatives or processed
sugars.”
Flavours include Kawakawa & Peppermint
(traditionally used to soothe the stomach); Tea Tree
& Hibiscus (to support focus and clear the head);
Horopito & Liquorice (blended to help chill and destress),
and more.
Now you can chill out in 2017 with a hit of pure
New Zealand goodness. aoteatonics.co.nz
WIN AOTEA TONICS
Worth Waking Up For
The Blue Frog breakfast collection is ‘cerealsy
good’; premium breakfast cereals with
wholefood ingredients and ingenious flavour
combos (try the Zesty Raspberry with Coconut
& Toasted Almonds, or Dark Cacao with Orange
and Cinnamon).
And now chief cereal maker Scotty
Baragwanath has added Zesty Syrups to the
range – perfect to pour over your cereal or
yoghurt, add to drinks or salads. Little wonder
his creations are award winning.
Better yet, Blue Frog cereals contain only
natural and organic ingredients, with mouthwatering
options including paleo, vegan and
gluten free. bluefrogbreakfast.co.nz
WIN BLUE FROG
BREAKFAST
Treat your household to the nourishing delights
of a Blue Frog breakfast with a Blue Frog Ultimate
Family Breakfast Pack (consisting of Kaipara
Kumara with Mixed Spice and Maple Syrup, Dark
Cacao with Cinnamon & Orange, Zesty Raspberry
Cereal, Banana Choc Crunch Kids Cereal and
Zesty Orange Syrup. There’ll be no trouble getting
everyone out of bed for a five star Blue Frog
brekkie.
To enter, email your name and contact details
(including address) to win@fitnessjournal.co.nz
with BLUE FROG in the subject line, or enter
online at fitnessjournal.co.nz
Entries close January 31 2017
Treat your tastebuds to the Cocowow experience.
Enter to win one of two three-packs featuring each
of the Cocowow flavours. To enter, email your
name and contact details (including address) to
win@fitnessjournal.co.nz with COCOWOW in the
subject line, or enter online at fitnessjournal.co.nz
Entries close January 31 2017
Enter to win one of three four-packs featuring
each of the Aotea flavours. To enter, email your
name and contact details (including address) to
win@fitnessjournal.co.nz with AOTEA in the subject
line, or enter online at fitnessjournal.co.nz
Entries close January 31 2017
fitnessjournalwaikato
FITNESS JOURNAL JANUARY 2017 29

BOOK CORNER
If you’re hoping for some chill out and relax time this
summer, what better way than to indulge in a new cookbook.
Modern cookbooks are visually inspiring, packed full of
personality and information – oh, and then there’s the
recipes. Our recommendations are below.
Grown & Gathered
By Matt & Lentil Purbrick
MacMillan, $49.99
With a popular movement towards
growing, gathering, and cooking your
own food, this book is timely in that
it is packed with information, advice,
and projects to inspire even the most
humble gardener. Fortunately, it is also
peppered with the personality of its
authors, who sum up life beautifully
with their opening words: ‘the thought
of writing this book has always scared us
because what we know today will change
tomorrow’. Best chapter in my view is
‘planning your garden for a year-round
harvest’ ensuring green goodies and
seasonal produce every month. The
second half of the book is dedicated to
recipes, from fermenting and sauces to
making your own nut and seed flours
and treats such as soured wholegrain
doughnuts.
Rick Stein’s Long Weekends
Rick Steins
BBC Books, $65
I’m a long time fan of Rick Stein and
could happily listen to his culinary
adventures all day. His distinctive
voice comes to life on the pages of Rick
Stein’s Long Weekend; and I mean it
in the nicest way when I say the book
is as much a travel inspiration as it is a
foodie inspiration. Journeying to various
corners of the globe for mouthwatering
recipes, Rick’s insights into various
local produce is as intriguing as his
descriptions of his destinations. While
the recipes are glorious, with such
discoveries as hake with Seville oranges
and saffron; Icelandic langoustine soup
and Viennese gulasch with spatzle; his
colourful descriptions of the places he
visits and people he meets will surely
ignite your wanderlust.
Jay & Sarah
Fresh and Affordable Family Food
Penguin, $45
With three children under nine, keeping
the family nourished and excited about
food has become source of passion
(and pride) for Jay and Sarah. The Kiwi
couple rose to popularity on My Kitchen
Rules NZ, with their focus on fresh, real
ingredients. The beauty of this book is
in the everyday recipes – forget about
saving the tasty treats for a special
occasion. Fuel your family with goodness
every day. Delicious family favourites
like spaghetti and meatballs without all
the pre-packaged nasties.
Real Food Everyday
Caralee Caldwell, $33
Whangarei based food blogger Caralee
Caldwell is the driving force behind
realfoodpledge.com and has a massive
following around the world. Real Food
Everyday is her second book, dishing
up an impressive serving of gluten,
dairy and refined sugar free recipes. Her
philosophy is to cut out processed food
and use only real ingredients provided
by nature. Highly topical, but the beauty
of this book is how quick and simple her
recipes are. It’s the perfect book for a
clean delicious summer.
30 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Clean Bakery
By Carine Claudepierre
David Bateman, $59.99
Life without foodie treats is pretty dull
and this gorgeous book is a treasure trove
of goodies which can be enjoyed without
guilt. Born and raised in France, Carine’s
parents managed a candy factory, so
her childhood was full of sugar. When
diagnosed with pre-diabetes she used her
skills as a research scientist to develop
innovative recipes free of refined sugar
and dairy. The result was an impressive
global following. This wonderful book
dedicated to clean baking is packed
not only with inspiration, but is also
wonderfully informative. Merci Carine.
Marlborough Man
Allan Scott with Eric Arnold
$59.99
If you have even a basic knowledge of New
Zealand wines, you’ll be familiar with
Marlborough winemaker Allan Scott. His
name appears on more than 1.5 million
bottles of wine sold around the world each
year, and he boasts more than 40 years
in the industry. The one-time shearer
became something of a wine-industry
trailblazer when, out to impress his
father-in-law, he was one of the first to
put a spade into the stony Marlborough
soils and plant grapevines. Despite early
days of trial and error (and vines planted
the wrong way up), he went on to forge a
reputation as a pioneer of the New Zealand
wine industry. However, it wasn’t all
smooth sailing, and with journalist Eric
Arnold, Allan Scott shares fascinating
insights into the industry and his journey.
The Revive Café Cookbook 6
Jeremy Dixon
Revive Concepts Limited, $30
Aucklander Jeremy Dixon has an
interesting history with food, from
working with Sanitarium Health Food
Company marketing Weet-Bix to
opening one of New Zealand’s earliest
‘healthy’ cafes, Revive in Central
Auckland. This is his sixth cookbook,
featuring favourite recipes with a focus
on vegetarian food, wholegrains, plantbased
protein, and virtually no processed
sugars or flours. Recipes are refreshingly
straightforward and most are glutenfree.
Packed with fresh produce, this is
an ideal book to spark some summer
creativity and introduce you to the
versatility of ingredients such as spelt
flour, agave, and amaranth. Give it a try
– you may be pleasantly surprised.
WIN THE REVIVE
CAFÉ COOKBOOK 6
Taste test Jeremy Dixon's recipes for
yoruself and enter to win one of three
copies of The Revive Café Cookbook 6.
Featuring his latest healthy and
delicious recipes, which are all virtually
free of processed sugar and flours.
All the recipes are dairy and egg
free and most are gluten free. The
Revive Café Cookbook 6 features 80
new whole food recipes with half the
book dedicated to dessert and sweet
recipes.
To enter, email your name and
contact details (include your address),
with REVIVE in the subject line, to
win@fitness journal.co.nz or enter
online at fitnessjournal.co.nz
Entries close January 31 2017
Dental On Mahoe is delighted to
introduce Tanvi, our new dentist,
who has joined our team
Tanvi finished her degree in 2011 and started private practice in India before moving to
NZ to continue her career in dentistry. After obtaining NZ qualifications in June 2014,
Tanvi practiced in Rotorua – among many things, she enjoys restoring teeth and loves
a challenge. Tanvi has many interests, including music, reading and travelling.
Soon to be married Tanvi has moved to the Waikato and will be working here at
Dental On Mahoe. Tanvi’s fluency in English and strong command of the English
language enables her to easily and clearly communicate with patients and form
friendships.
PRE-CHRISTMAS LATE NIGHT HOURS:
Wednesday 21st December, 8.30am - 8.00pm
Thursday 22nd December, 8.30am - 8.00pm
WE ARE OPEN
Friday 23rd December, 9.00 am - 5.00pm
CHRISTMAS/NEW YEAR HOURS
Wednesday 28th Dec., 8.30am - 5.00pm
Thursday 29th Dec., 8.30am - 5.00pm
Closed Friday 30th December
Wednesday 4th Jan., 8.30am - 5.00pm
Thursday 5th Jan., 8.30am - 5.00pm
Friday 6th Jan., 9.00am - 5.00pm
We are open Monday to Friday from
9th January 2017
NEW TRADING HOURS
Beginning Monday 16th Jan. 2017
include 2 x late nights
for your convenience
Monday – 9.00am - 5.00pm
Tuesday – 8.30am - 5.00pm
Wednesday – 8.30am - 8.00pm
Thursday – 8.30am - 8.00pm
Friday – 9.00am - 5.00pm
Low level laser treatment for
sports injuries, pain relief and
accelerated healing:
Tendon issues, Sprains/strains; back and
neck pain, Osteoarthritis, Tissue/wound
healing, Chronic pain syndrome, Nerve pain,
Post operative pain and Dental pain.
"We would like to thank all our
clientele for their support in 2016
- and we look forward to seeing
all your lovely smiles in the
New Year"
“I am a marathon runner and after several Low Level Laser treatments, I have fewer
or no post event injuries or niggles. I have often felt immediate relief after treatment.
After the Hamilton half marathon 2014 I had a injury with my thigh and I limped in
for Low Level Laser Treatment, I was able to walk out and had no pain. I would
recommend Low Level Laser Treatment to anyone. It works!!!”
- Nichola McMahon Waikato
Contact us
371 Mahoe Street - Te Awamutu
40453
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 31

Everyday lifestyle
choices to maintain
the balance of your
mental well-being
For some, physical illnesses are easier to admit having than
accepting that they are not feeling one hundred percent
emotionally or mentally. Life has no guarantees that it will be easy.
Often it is more like a roller
coaster with the highs and
lows that everyday living
throws at us. Everyday attitudes
and lifestyle choices can help us
maintain the balance to support mental
well-being, ensuring the ability to
bounce back from set-backs and determining
inner resilience.
Here are 8 easy ways to remain strong
when things get rocky:
The food-body-mind connection.
A number of studies have shown
people with diets high in junk food have
a 51 percent increase in depression. The
relationship between food and emotions
is a complex one and for some it
can also be related to weight control
and body image. The idea that food can
trigger physical or emotional reactions
may be a strange concept to understand.
Many people now link certain foods to
triggering physical problems; fatigue,
inflammation, constipation, diarrhoea or
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joint pain. Remarkably, the brain can be
affected too. Simple reactions; irritability,
anxiety, nervousness, aggravation
or depression can also be linked to food
triggers with some people. Common
food intolerances include gluten, dairy,
soy, salicylates, citrus, aspartame, MSG,
sulphites and food colourings. Keeping
a food diary and a rotational diet
are excellent tools if you suspect foods
are triggering reactions. Positive food
choices such as fruit, vegetables, good
sources of protein and grains provide
key nutrients; vitamins, minerals, fibre,
proteins and phytonutrients that are
the building blocks of health and create
emotional balance. Researchers have
shown key nutrients such as Protein,
B Vitamins, Omega 3, Magnesium,
Iron and Probiotics have key roles with
helping maintain cognitive function and
emotional well-being.
A light bulb moment
The industrial revolution and invention
of the light bulb has changed our
lives and number of artificial controlled
daylight hours available. In doing so, it
has also meant less time to sleep and
the creation of walking zombies, aka
‘The Chronically Sleep Deprived’. Those
suffering from chronic sleep deprivation
can suffer from weight gain, poor
memory, trouble making decisions,
poor motor skills, poor judgement and
being emotionally over-reactive. It is no
wonder that sleep deprivation has been
used as a form of torture. Living day to
day tired is certainly not living life to
your best. However, if this problem is
torturing you then consider making your
bedtime routine earlier and sleeping in a
dark, quiet room. There are non-addictive
natural remedies that can help with
sleep that include magnesium, herbs,
tart cherry, and even guided meditations
that will help you relax and get a better
night’s sleep.
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from childhood, Julie Fergusson is a
Naturopath and Herbalist. Julie holds
a BSC in complimentary Medicine
from Auckland University, a diploma
in herbal medicine, a diploma in
Naturopathy as well as a BA in
Education and psychology. She is
concerned about holistic wellbeing
when it comes to complimentary health.
As well as having her own clinic, Julie
has been with Red Seal for the last
13 years and is involved with staff
training, new product development and
advising Red Seal’s many customers on
various health concerns and product
recommendations.
The Water Alarm
At 2 percent dehydration levels, our
inner alarm, the brain, will be screaming
that you need more water! Low energy,
generally feeling lousy, experiencing
mood swings, poor concentration levels
are all signals more water is required.
Research with women showed that
mild to moderate dehydration resulted
in a drop in energy, increased moodiness,
lowered concentration, increased
reactions to stress and a general attitude
that life was lousy. Men were also affected
but women had more noticeable
effects. Unfortunately many drinks we
are attracted to such as tea, coffee and
soft drinks (because of the sugar and
caffeine) can have dehydrating effects
on the body. Ensure you are drinking
enough water and consider some
caffeine free alternatives such as herbal
teas to top up your fluid levels.
Part of the Pack
As social creatures we were never meant
to be alone or live in isolation. A close
relationship with others; partners,
family and friends who are supportive,
with whom we can spend time and share
activities together are also important
keys to well-being. Bonding with others
is vital; whatever the activity, wheth-
32 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

er is it sharing and caring over a cup
of tea, watching a funny movie with a
friend, going for a walk together, being
in contact with the neighbours, joining a
sports team, generates a feeling of being
accepted, valued and connected. Volunteering
in the community is also another
option to feel connected while giving
back to others.
understand your weaknesses, but acknowledge
that everyone is different and
has their own weaknesses and strengths.
Seek help if you need it
If you’ve made consistent efforts to improve
your mental and emotional health
and still don’t feel good, then it’s time
to seek professional help. Input from
a knowledgeable, caring professional
can often motivate us to do things for
ourselves that we’re unable to aspire to
on our own.
Remember, we are all a work in
progress. No one is perfect. However,
some of us are progressively and actively
working on ourselves to make things
better. Putting in processes or consistently
using these lifestyle choices can
support us when needed, helping us to
create a stronger internal mechanism to
be more resilient when the lows of life
become a challenge.
Live in the Now
Worrying and focusing on the past or
what is yet to happen robs you of energy
for living in the moment and stops you
enjoying the now. Recognise the things
that you are not able fix and work to
release those stresses.
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It is time to get off the couch
Move it or lose it. Our bodies and minds
are designed to work best when we
physically move. Numerous studies have
shown all forms of movement; aerobic,
resistance, yoga, and dance have a
positive impact on reducing stress and
increasing psychological wellbeing no
matter what the age. If you have not
exercised for a while, consider buddying
up with a friend. Start slowly with 15 to
20 minutes of an activity that you would
enjoy.
Perfectly you
The work and activities you gravitate
towards reveal your talents and these
may be unique to you. The talent may
be something you already do as a hobby,
job or interest but most likely it will be
what drives you and gives you passion –
what makes you feel alive. Many people
target their weak points, but it is vital to
stop comparing yourself to others and
look at your skills and strengths. Sure,
Red Seal Prize Pack
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prioritise yourself and your
wellbeing. Kick start 2017 with
this amazing Red Seal prize
pack. Enter to win this selection
of Red Seal goodies and enjoy
treating yourself and your body
to some goodness.
To enter, email your name and
contact details (include your
address), with RED SEAL 2017
in the subject line, to win@
fitness journal.co.nz or enter
online at fitnessjournal.co.nz
Entries close January 31 2017
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fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 33

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RIO OLYMPIANS AND PARALYMPIANS
Rio Olympians and Paralympians among finalists
for the Brian Perry Waikato Regional Sports
Awards
With finalists named and the date fast looming where
winners will be announced, a number of local athletes are
set to have an awesome start to 2017.
In a field where all nominated deserve recognition
and accolades, the prestigious 2016 Brian Perry
Waikato Regional Sports Awards (which celebrate and
acknowledges sporting excellence and service in the
greater Waikato region) take place on Thursday 26 January,
2017 at Claudelands Conference & Exhibition Centre.
Showcasing achievements from local grassroots clubs
through to high performance level, the finalists were
selected from the winners and judges’ recommendations
of nine Sport Waikato District Sports Awards held
throughout November.
Sport Waikato CEO Matthew Cooper says a high calibre
of finalists within the categories came from another busy
sporting year for the Waikato, including the Rio Olympics
and Paralympics.
Sportsman - Clarke Johnstone,
Equestrian Waikato
Sportsman - Mitchell Santner,
Cricket Hamilton
Winners will be announced on Thursday 26th January,
2017 at Claudelands Conference & Exhibition Centre,
Hamilton. Tickets are $85 each and can be purchased
online from www.sportwaikato.org.nz or contact Sport
Waikato on 07 858 5388.
Emerging Talent - Zak Gibson,
Cricket Waipa
Emerging Talent - Samantha
Sinclair, Netball Hamilton
CHEERS TO OUR CHAMPS
Sportsman - Anton Lienert
Brown, Rugby Union
Hamilton
Emerging Talent - Dylan Clark,
Rugby League South Waikato
Sportswoman - Jaime Nielsen, Cycling
Track Waipa
Emerging Talent - Georgia Allen, Rowing
Hamilton
Sportswoman - Rushlee Buchanan,
Cycling Road Track Waipa
Sportswoman - Shakira Baker,
Rugby Union Hamilton
34 FITNESS JOURNAL JANUARY 2017
Sportsman - Sam Gaze, Cycling MTB
Waipa
Emerging Talent - Tarryn Davey, Hockey
Matamatapiako
Sportsman - Eric Murray,
Rowing Waipa
www.fitnessjournal.co.nz

Kiwi Corn Hole
Hamilton based Thomas Nabbs and Paloma Aelyon are
determined to spread the joy of popular American game
corn hole around New Zealand – and raise some money for
the Mental Health Foundation along the way.
While most Kiwis haven’t
heard of the game, corn
hole is hugely popular in
the United States, where
Paloma is from.
She and her Kiwi partner Thomas
moved to New Zealand from San Francisco
in June and have since been busy
getting their new business Kiwi Corn
Hole (KCH) up and running.
“Thomas played corn hole in the US
for the first time and thought it was
awesome,” says Paloma, who used to
work at Google.
“He immediately announced that
we needed to bring the game to New
Zealand.”
How do you play corn hole?
Corn hole originated in the midwest
and is played all over the United
States. Two teams of two players throw
bean bags at a raised board with a hole
at the top. The aim is to get the bean
bag through the hole and score points.
The first team to reach 21 points wins.
“The beauty of corn hole is that it’s
a simple, ageless game. What’s special
about it is its ability to bring all types
of people together. Both young and old
can play it. It transcends age, athletic
ability and skill… but at the same time
it’s fun and competitive,” says Paloma.
Percentage of profits go to MHF
KCH is based in Hamilton and donates
a percentage of its profit to the Mental
Health Foundation, an organisation
Thomas and Paloma admire hugely.
They’ve also donated a board to staff
members with the MHF logo printed on it.
“Thomas and I both have friends and
family who have experienced depression
and bipolar disorder, so it’s really important
to us to give back monetarily and
with our time through volunteer work.”
She says it’s important to have an
organisation like the MHF supporting
people who need help.
“Globally, mental health is bit of a
taboo subject and particularly so in New
Zealand, where if you experience pain
[mental or physical] you keep quiet and
push through. There are benefits to that,
but also a lot of detriment because people
don’t talk about what they’re going
through.”
Each Monday evening, the KCH team
take the game to Hilda Ross Retirement
Village in Hamilton.
“The residents love it. It’s a great
social event for them. It brings them
together and reminds them they can still
play and compete.”
The game is also proving to be popular
with Kiwi kids, businesses and university
students.
“Corn hole brings people together,
gets them outside and gets them moving,
which helps everybody feel good.”
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fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 35

Put your best
Feet Forward
If you're planning (as many do) to take up some new challenges
or activities in 2017, one of your first ports of call should be
making sure you're fighting fit before getting started.
By giving a little care and attention
to your body before embarking on
fresh adventures (or just to cope
with the demands of daily life),
you'll already be a step ahead. And what
better place to start than your feet?
When you take a moment to consider
the fact your hard working feet have 26
bones, 33 joints and make up 25 per cent
of all the bones in your body, you may
feel they deserve a little more respect
than they currently receive!
Feet Forward Podiatry specialise in
a variety of foot issues and limb complaints,
and in foot, leg and postural
issues. The Hamilton business is the
first in New Zealand to have zebris gait
analysis equipment to assist in treating
injuries such as plantar fasciitis, forefoot
pain, heel pain, knee pain and ankle pain.
Wendy Pretswell is the principal
podiatrist at Feet Forward Podiatry and
has returned home to New Zealand after
practising in Sydney for six years.
“We treat all ages ranging from
children to senior foot care. Diabetes
and rheumatoid arthritis foot care also
demands our specialist podiatric care.”
Feet Forward podiatry is in the heart
of Rototuna with easy access parking.
Treat your feet to some respect this year
and enjoy an active lifestyle in comfort.
Feetforwardpodiatry.co.nz
OPENING HOURS:
Mon - Thurs: 8AM - 6PM,
Fri: 8AM - 5PM, Sat: (By Appointment)
Book online, or for any questions call (07) 855 8568,
we will try to assist you and your appointment.
Here at Feet Forward Podiatry
we treat all issues relating to
the lower limb. We specialise
in gait abnormalities, skin and
nail conditions, paediatrics, and
sporting injuries. Wendy is the
principal podiatrist at Feet Forward
Podiatry. She has returned home
to New Zealand after practising in
Sydney for 6 years.
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PHONE 0800 4 OSTEO
36 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

Dance Action
Limelight Dance Academy
Jazz Unlimited Dance Studio - ‘A night at the movies’
Valerie Lissette School of Dance – It's a Ruby Christmas
80279
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.
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. Enrollments 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 2343930
email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz
40242
That’s a Wrap Ltd
Dancewear store
and costume hire
That’s a Wrap stocks
a large range of dance
wear including:
• Exclusive brands – Bloch,
Capezio, Energetiks,
Wear Moi, Paul Wright, Plus
• Dance shoes
• Leotards
• Tights
• Warm up gear
• Accessories
Drop into That’s a
Wrap and let Anthea
and the team look after
all your dance and
costuming needs.
That’s a Wrap for all your
dance and costuming needs.
Phone 838 2102
510 Grey Street, Hamilton East
Open Mon to Fri 8:30am to 5:30pm,
Saturday 10am to 4pm
fitnessjournalwaikato FITNESS JOURNAL JANUARY 2017 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
Hours:
9am-5pm Monday to Friday,
9am-1pm Saturday
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
• Mobile
Personal
Training
• Sport Specific
Strength and
Conditioning
• Nutrition analysis
and strategies
• Small group
training
www.naturallyhealthy.co.nz
/naturallyhealthynz
www.naturallyhealthy.co.nz
Find us on Facebook
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,
professional teachers can discover how yoga can help you
move better, stretch better and breathe better.
Classes six days a week.
Why should athletes do yoga?
• Develop and maintain muscular
balance
• Reduce your chance of injury
• Mindfully stretch out your tight spots
• Improve your range of motion,
coordination and core
strength
• Develop body
awareness and mental focus
• Faster, more effective recovery
For class timetable and full details visit
www.balanceyoga.co.nz or contact
Sarah 027 287 3444
20272
Coming to you monthly
Bay of plenty
in print edition and online at
www.bopbusinessnews.co.nz
www.facebook.com/bopbusinessnews
THE REGION’S BUSINESS VOICE
38 FITNESS JOURNAL JANUARY 2017
www.fitnessjournal.co.nz

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40 FITNESS JOURNAL JANUARY 2017
VICTORIA CLINIC
750 Victoria Street, Hamilton
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Phone 07 839 1800
www.riverradiology.co.nz
www.fitnessjournal.co.nz