Fitness Journal July 2016

Fitness Journal 

Waikato Edition | Volume 3: Issue 7 | July 2016 health | performance | wellbeing 

free 

hot shot 

ryan 

Ballantyne 

The seduction 

of smoothies 

an athlete's 

journey with 

endometriosis 

improve 

your run 

Rink action 

Inline and 

ice hockey 

WIN: 

CEP running socks, Red Seal vitamins, Nuzest Good Green Stuff and Kids Good Stuff 

Holistic Wellness Centre 

Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability 

Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy / Gym 

20160

Andrew King 

for Hamilton City 

Andrew King is committed to help 

Hamilton prosper. 

After running successful businesses in 

Hamilton for over 30 years and serving 

as a Hamilton City Councillor for three, 

Andrew has the business skills and 

fortitude needed to help Hamilton thrive. 

Along with running Kings Finance, 

Andrew owns commercial property in 

Hamilton and has various other business 

interests in the city. 

Kings Finance is a well-established lender 

for personal loans, vehicles, construction 

& development finance. 

Over the course of his career, Andrew 

has demonstrated an unwavering 

“ I want to see our city 

prosper and I believe it can 

prosper under the right local 

body elected councillors, 

management and staff.” 

strong work ethic and the ability to 

navigate changing economic landscapes 

and overcome some fairly substantial 

setbacks. 

Andrew is keen to apply his business 

skills to help Hamilton become a strong 

and vibrant city. He says, “I believe my 

experience running a business at the coal 

face where I’ve had to go against the grain 

at times and make hard and fast decisions 

will be a valuable asset to our city.” 

Andrew has a keen desire to use his 

business skills to positively impact 

Hamilton. 

He says, “Hamilton has been good to 

me and my family. My children have 

grown up here and have finished all their 

schooling and tertiary training here. 

I believe the people here are straight 

forward and honest and I enjoy living in 

Hamilton.” 

Other than a three-year OE in England, 

Andrew has lived in Hamilton since he 

was 13. He attended Hamilton Boys’ High 

School and then studied mechanical and 

electrical trades at Wintec. 

In 1991 Andrew started Andrew 

King Electrical, which specialised in 

installing and maintaining plastic 

extrusion machinery, microwave 

repeater equipment and push-to-talk 

radio systems. He started building up a 

portfolio of commercial property around 

the same time and then started trading 

in vehicles and finance. Andrew started 

Kings Cars in 1996 and Kings Finance in 

2006. 

Andrew’s path to business success hasn’t 

always been plain sailing. His first major 

investment venture resulted in the loss of 

his life savings in the 1987 stock market 

crash. Then in 2006, Kings Cars had to be 

quickly down-sized to avoid becoming 

an early casualty of the global financial 

crisis. This was achieved with all 

creditors paid and all 36 staff being placed 

in alternative employment. 

But Andrew is not one to give up. He 

recovered from the stock market crash by 

investing the money he saved working 

in the UK in commercial property, and 

then overcame the dramatic downsizing 

of Kings Cars by expanding his finance 

business. 

Andrew says, “When things go wrong 

most people are like a possum in 

headlights. They either can’t see 

what’s going on or they can see it but 

are too scared to do anything, so they 

sit there and get run over. When the 

bottom fell out of the car industry 

we did what needed to be done and 

switched our focus to finance. I’ve 

learnt some hard lessons with my 

own money during my years in 

business and I believe I can use 

that experience to help our city 

grow.” 

Andrew’s commitment to give 

back to Hamilton saw him 

elected as a Hamilton City 

councillor in October 2013. 

Andrew has been a strong voice 

in Council during this time. 

He says, “When a business gets 

into trouble, and I believe a 

council is the same, there are 

two ways you can handle it. 

You can either cut back on 

overheads or you can invest in 

growth to increase income - 

which is what I am committed 

to see happen in Hamilton. I 

believe we need to invest in 

growth.” 

“I want to see our city 

prosper and I believe it can 

prosper under the right local 

body elected councillors, 

management and staff.” 

Andrew will be standing for 

re-election to Council on 8 

October. 

Andrew King 

Hamilton City Councillor 

Mobile: 027 472 8222 

Email: andrew@andrewking.nz 

Website: andrewking.nz 

Facebook: Andrew King - Hamilton City Councillor 

2 fitness journal July 2016 

www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato

From the editor 

The countdown is well 

and truly underway for 

the Rio Olympic Games, 

with athletes around the 

globe preparing to compete in the 

event of a lifetime. 

For many it is the culmination 

of years of training, for others it 

is the realisation of a childhood 

dream. With the final Olympic 

team announcements made 

this month, it is time to take a 

moment and celebrate the truly 

astounding Kiwi athletes who 

will represent our country in a 

variety of sports. 

While a number of these sports 

are deemed ‘minority’, there is 

nothing lesser about the training, 

preparation and sacrifice every 

athlete has endured to make it 

to the top of their game. This is 

why we at Fitness Journal are such 

fervent supporters of so-called 

minority sports – check out our 

story on Hannah Jensen (page 14), 

who represents New Zealand at 

inline hockey and ice hockey. 

New Zealand proudly punches 

above its weight in many sporting 

arenas. Rowing is the most 

obvious, with Cambridge rowing 

legend Eric Murray and his teammate 

Hamish Bond surely among 

the most astonishing athletes 

in the world. Unbeaten in any 

final, in any heat, in any race, 

for five years, this golden pair 

has also notched up four world 

titles and an Olympic gold medal. 

Lisa Potter 

Editor 

Find us on facebook: 

fitnessjournalwaikato 

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 Carolyn Richter-Visser 

P: (07) 838 1333 M: 021 821 5777 E: carolyn@wbn.co.nz 

Graphic designer Tania Hogg 

P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz 

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www.wbp.net.nz 

Their mental stamina is just as 

impressive as their physical feats 

and they deserve every accolade 

they receive. 

Former Cambridge-based 

equestrian Sir Mark Todd must 

also be mentioned. His recent announcement 

in the 2016 eventing 

team also makes him the highest 

capped Olympian, now set to 

compete at his eighth Olympic 

Games and with five Olympic 

medals to his name. Fellow local 

equestrian Clarke Johnstone 

joins him in the team for his first 

Olympic experience. 

From boxing and squash to 

shotput, sailing, canoeing, kayaking 

and cycling, New Zealand 

athletes are a force to be reckoned 

with. And every Olympic Games 

reveals new stars. Here’s to each 

and every athlete and the people 

who have helped them achieve 

their goals. 

Production (Advertising copy/proofs): 

production@wbn.co.nz 

WaikatoBusiness 

PUBLICATIONS 

Red Seal has you covered this winter with 

an awesome immunity pack which includes the 

new New Zealand Blackcurrant Vitamin C. 

The new Vitamin C not only tastes great 

but is also an antioxidant-rich supplement, 

providing natural immunity support to 

strengthen the body’s defences. 

Enter to win the Red Seal immunity pack, 

which includes: Vitamin C with New Zealand 

Blackcurrant 500mg, New Zealand Manuka 

Honey UMF 5+, Olive Leaf Plus, Garlic, Vitamin 

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Redseal.co.nz 

Competition Terms and Conditions: 

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Competition corner 

The ultimate superfood 

More than a multi and more than just greens, 

Good Green Stuff is a complex multi-nutrient 

formula that makes it simple to be healthy. 

Based on the latest scientific research and 

formulated for maximum vitality. 

And packed full of greens, fruits, veggies and 

herbs, Kids Good Stuff is reassurance that your 

kids are getting their daily dose of goodness, 

strengthened with vitamins and minerals. 

Nuzest.co.nz 

Enter to win one of two Nuzest prize packs. 

Each pack includes 1x 300g Tub of Good Green 

Stuff and x1 225g Tubs of Kids Good Stuff. 

Run Socks 

Ideal for runners, triathletes and endurance 

athletes, CEP Run Socks 2.0 are equipped 

with metatarsal compression for impressive 

support and comfort. Like other CEP legwear, 

they feature medi compression, which reduces 

vibrations while increasing co-ordination. 

This stabilises muscles and joints and, 

together with the increased blood flow, helps 

prevent injuries. Available in an impressive 

range of colours. Badassrunner.co.nz 

Enter to win a pair of CEP Run Socks and email 

your name and details to win@fitnessjournal. 

co.nz with CEP Run Socks in the subject line, 

or enter online at fitnessjournal.co.nz 

Entries close July 31 2016 

To enter, email your name and details to 

win@fitnessjournal.co.nz with Nuzest in the 

subject line, or enter online at fitnessjournal.co.nz 

Entries close July 31, 2016 

Boost your immunity 

To enter, email your name and details to 

win@fitnessjournal.co.nz with Red Seal 

Immunity in the subject line, or enter online 

at fitnessjournal.co.nz 

Entries close July 31, 2016. 

Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random 

and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless 

you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal 

reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal. 

www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato 

fitness journal JuLY 2016 

3

Gotta wear shades 

It might be winter, but your eyes still need 

protecting from the harsh glare of the sun (or 

the reflection from puddles!). We love these 

NZ made eco friendly Duskies, with no two 

pairs the same, thanks to the nature of wood. 

Featuring TAC polarised lenses with 100% 

UVA/UVB protection, this eyewear is just 

what the doctor and the style police ordered. 

Duskies.co.nz 

Be 

a 

Kou 

wor 

Doc 

fave 

Faci 

rega 

pick 

inclu 

oil a 

Man 

Natural lusciousness 

We’re all aflutter about Oasis Beauty Lips and 

Lashes; a 3-in-1 treatment for sensitive skin 

(no nasty chemicals, only natural goodness). 

The llight silky cream soothes and brightens 

eyes; keeping the delicate skin in top notch 

condition, and also keeps your pout perfectly 

moisturised. Arnica helps reduce any telltale 

late night puffiness and dark circles, while a 

quick flick of Oasis Beauty Lips and Lashes 

gives the added bonus of longer and stronger 

lashes. Pop it your handbag for an instant 

face treat. 

#oasisbeautynz 

Cookie Power 

Unleash your power with these delish cookies, hand-crafted 

in New Zealand by three-time Coast to Coast World 

Multisport Champion Emily Miazga. Em’s Power Cookies 

are tasty and wholesome energy snacks, perfect for sporty 

kids and adults. Our favourite is the Chocolate Cranberry 

Craze (gluten free) and the power bites, which are miniversions 

perfect for lunchboxes or snacking on the go. 

Powercookies.com 

#loveit 

These are a few of our 

favourite things... 

Gold Support 

It’s not just Olympic athletes who can 

enjoy gold, silver and bronze. To celebrate 

2016’s greatest sporting moments, 

Triumph has released a special Rio 

capsule collection. Our favourite is this 

Triaction Rio Gold sports top. 

Au.triumph.com 

Superfood goodness 

The Camu Camu berry’s vitamin C content is 

hailed as the world’s most abundant, so it’s no 

surprise that this Go Superfood Camu Camu 

powder boasts a delicious citrus taste. Rich in 

antioxidants, it helps support tissue strength, 

supercharges your immune system, helps fight 

colds and flu and can improve the appearance of 

the skin. With a vitamin C content 30-60 times 

more than an orange, just add to water, smoothies, 

juice or yoghurt. 

gosuperfood.co.nz

e obsessed like 

Kardashian 

rtney Kardashian has been telling the 

ld how much she loves the Manuka 

tor range of products, including our 

; the Manuka Doctor Replenishing 

al Oil. This omega rich oil helps skin 

in suppleness and elasticity. An instant 

-me-up for your skin, ingredients 

de New Zealand manuka oil, rosehip 

nd argan oil. Treat your skin. 

ukadr.co.nz 

Book corner 

Tackle winter head on and enjoy the cooler 

months by adding these titles to your library. 

Exercise smarter with 

Fitbit Blaze 

Take your personal trainer with you, 

thanks to the impressive Fitbit Blaze. 

Equipped with features like FitStar (free onscreen 

personal trainer workouts), heart rate 

tracking, and SmartTrack automatic exercise 

recognition, it’s a stylish way to help motivate 

and push your fitness. With all the usual 

inclusions like GPS, call, text and calendar 

alerts; it also recogonises specific activities like 

biking, cardio, running, weights and yoga to 

provide relevant, real-time performance stats. 

Plus it’s good looking and can be customised 

with interchangeable bands and frames. 

Fitbit.com 

Run with style 

Add some style to your running with a 

running skirt, designed for comfort in 

a lightweight breathable performance 

fabric. Choose from attached briefs or 

new longer no-ride up compression 

shorts. The added length provides extra 

protection against chafing. Available 

in an impressive range of fabrics and 

designs. They’re not just for running 

either; athletic skirts are available for a 

variety of sports. 

Therunningskirtshop.co.nz 

Healthy Little Eaters 

There’s a global food revolution going on, with variations of 

sugar free, fat free, chemical free diets leading the charge. 

With so much information floating around cyberspace, it is 

easy to forget the basics. Healthy Little Eaters by Wal Herring 

is the perfect book to help children develop a healthy relationship 

with food. No fuss, no fads and a thought provoking 

insight into our own attitudes towards food. 

Hemsley + Hemsley 

Popular foodie sisters Jasmine and Melissa Hemsley 

have created something of a food bible with their newest 

cookbook, Hemsley + Hemsley. Packed with 140 amazing 

recipes, Hemsley + Hemsley celebrates the pleasure of 

delicious food which is simple to make, a joy to share and 

also happens to be good for you. Embracing healthy home 

cooking built around gut health, whole foods and affordable 

ingredients – you’ll be thrilled to spend some time in the 

kitchen with this as inspiration. 

Pink Bondage 

The latest offering from iconic swimwear 

brand Funkita is the new Luma Nation 

exercise range. Headed up by Australian 

long jumper and Rio Olympic medal 

hopeful, Brooke Stratton, the collection 

is designed for performance. This pink 

bondage rapid racer ¾ tight is made with 

cool-to-touch Italian fabric that sculpts to 

your body and includes a reflective logo 

for night and early morning runs. 

www.funkita.com 

100 Soup Recipes 

The ultimate winter meal; soup. It’s both warming and nourishing 

and thanks to Simon and Alison Holst’s 100 Soup 

Recipes, there’s no shortage of inspiration. From classic 

tomato soup and chicken soup, to Mexican beef, lime and 

tortilla soup, and wonton soup, there are tasty recipes for all 

palates. Plus a section on making your own stock and extras 

like melba toast and crostini. Rediscover your crock pot and 

prepare to be assaulted with aroma and flavour.

Hot Shot 

Athlete Ryan Ballantyne is top of the table when it comes to 

shot put in New Zealand. He is also one of an elite group of 45 

Waikato pre-high performance athletes recently selected into 

the Pathway to Podium programme. 

By Lisa Potter 

The hot shot 17-year-old has his eyes 

set on future Olympic representation 

and is currently ranked 

number one in New Zealand (NZ 

secondary school boys) and fifth in the world 

in the under 18 age group. 

Fitness Journal quizzed Ryan on his present 

standings and his aspirations for the future. 

School and future career path: 

St. Paul’s Collegiate School, Hamilton, Year 

13. I’d like to head into the building 

trade industry, but my main goal is to 

become a professional athlete. 

Current NZ Ranking: 

I am ranked #1 in NZ Secondary 

Schools Senior Boys (5kg), #1 in Under 

20 men’s (6kg) and 3rd in the NZ 

Open Men’s (7.26kg). 

World ranking: 

The IAAF currently ranks me fifth in 

the world, Under 18 men (5kg) 

Short term/immediate goals: 

My short term goal is to retain my National 

Under 20 title (6kg). I am also 

working hard to qualify for the 2018 

World Juniors Championships. 

Long term goals: 

I will count it a great honour to 

represent NZ at the 2020 Olympic 

Games in Tokyo and I aim to stay at 

the top of my game for a long career 

as a professional athlete. 

What is required to reach your goals? 

It takes a great deal of dedication, 

perseverance and hard work, especially 

as it is an individual sport. My 

support team has a major impact on my 

performance levels to enable me to reach my 

goals. They work just as hard as me, if not 

harder, to make sure I am on track. They regularly 

test me, giving me that little bit extra 

to do the last rep or the last throw. 

What prompted you to first try shot put? 

I have always been keen on athletics but 

didn’t fancy the running events. I gave shot a 

go and loved it from the beginning. 

Biggest game changer for your involvement 

in the sport: 

A changing point in my career came when I 

failed to perform as well as I had hoped at the 

World Youth Games in Colombia last year. 

This made me realise how much I actually 

wanted to excel in the sport. The feeling of 

not achieving what I wanted broke me. I felt 

terrible for weeks. I immediately jumped 

into the gym to use it as an escape. After a 

few weeks we had a debrief and set out a new 

plan for me to come back faster and stronger. 

It has changed my perspective on how I look 

at the training. I now know it’s not all about 

being the strongest in the gym or the fastest 

on the track, but how I deal with everything 

that’s going on around me, even in general 

life. 

Regional/national titles you have won: 

– Waikato/BOP Under 18, Under 20 and 

Open Men’s 

– North Island Under 18 record holder 

– NZ Under 18 and Under 20 

What’s the highlight of your time in the sport 

to date? 

Definitely first was when I qualified for the 

2015 World Youth Games in Colombia. But 

coming a close second was when I got to 

compete on the NZ stage with my idols Tom 

Walsh and Jacko Gill - and to stand on the 

podium with them. That is the best bronze 

medal I will ever win. 

Greatest challenge for you in the sport? 

Being an individual sport, the challenge is 

always to stay focused and on track, as you 

don’t have any teammates to encourage you. I 

am able to achieve this because of my support 

team. They motivate me when times get 

tough. They believe in me just as much as I do. 

What are people’s greatest misconceptions 

about shot put? 

Many people think it is not a very technical 

sport, but if you break it down it is very complicated 

in nature and requires a great deal of 

skill and time. 

What does your training involve? 

Training consists of around 3-4 throwing 

sessions per week and then depending on 

the strength phase I am in. I will generally be 

in the gym 3-4 times as well. During the off 

season I am involved in gymnastics to help 

with mobility. 

Previous sporting involvement: 

I played soccer from Year 1-6, then switched 

to rugby from Years 6-11. I was selected as a 

Waikato U14 rep but when I turned 16 decided 

to put all my energy into shot put. 

What motivates you most about this sport? 

Watching my inspiration, Tom Walsh 

compete and succeed at the highest level. My 

love and passion for the sport also motivates 

me. 

What does it mean to be part of the 

Pathway to Podium programme? 

Pathway to Podium is a great initiative 

that provides a lot of support, training and 

expertise. As an athlete, I really benefit 

greatly from all the sport specific workshops 

they provide. I have received some 

1:1 support around technique in Olympic 

lifting to prevent injury, and will be working 

closely with the programme manager 

this year to put resource around the areas 

I require to develop for performance. The 

workshops on nutrition, psychology and 

athlete life have been most valuable and I 

am privileged and honoured to be part of 

this programme. 

Your support team: 

I would like to thank Michael Badenhorst 

(coach), Dale Stevenson (coach), the Adastra 

Foundation (sponsor), Pathway to Podium 

and my parents for giving me the opportunities 

that I wouldn’t have had. With their 

help I will be pursuing all my dreams and 

aiming for the top.

You’ve had a stressful day, sitting 

down with a mountain of paperwork 

and you need an outlet. Grab 

those dusty sneakers and have a 

glass of cold water, it is time to run it off. 

Brisk walking, jogging and running are 

proven stress relievers, whether it’s needing 

time to process life’s chaos or allowing you 

to just enjoy some fresh air. Do it in silence 

or do it with some adrenalin tunes pumping 

in your ears. 

This is freedom from the suit. 

Now that we are enjoying the active natural 

antidepressant, antianxiety and stress 

relieving powers of running, let’s make sure 

that we don’t end it with an injury. ACC 

running-related injury claims are constantly 

rising, most of them preventable. 

“If you want to be a 

weekend warrior, you will 

be another ACC statistic. 

If you want to be a 

runner…then be prepared 

to condition your body to 

keep it healthy and safe.” 

Improve 

your run 

In part two of our series on running, 

podiatrist and running coach Kate 

Caetano takes a look at some of the 

benefits of running and also at some 

crucial tips for safety. 

Whether you are building up to a race, 

participating for general fitness or wanting 

to keep up with the dog; make sure you are 

ready for the long haul. Rome wasn’t built 

in a day and your muscles aren’t ready for a 

marathon tomorrow. 

If you want to be a weekend warrior, you 

will be another ACC statistic. If you want to 

be a runner…then be prepared to condition 

your body to keep it healthy and safe. 

Here are some running hazards to avoid, 

and tips to implement to cut your risk of 

injury. 

Make sure you are aware of what is happening 

around you. Traffic accidents involving 

runners are on the rise with distractions 

such as music, more cars on the road and 

winter’s dark and wet months. These make it 

harder to be aware of cars coming up behind 

you. When crossing the road, pop out your 

ear plugs; look and listen. 

Make sure you can be clearly seen. Assume 

you are invisible and behave as such. Get 

some fluoro or a reflector belt if you are running 

in anything but a sunny summer day. 

If you are turning a corner, slow down for 

possible intersections or pedestrians. 

Run in a group or with a friend. Running 

in pairs or a group allows you to be safe in 

a multitude of bad situations. It also allows 

for motivation, accountability and an extra 

incentive to push yourself further and faster. 

Beware of overestimating your fitness and 

body. If you are building your fitness and 

endurance, don’t rookie it by going too far 

or too fast. Get a progressive programme, 

so you can condition and build your body’s 

capability, therefore not risking common 

injuries such as shin splints, ITB syndrome 

and runner’s knee. 

Get the right shoes for your running! 

Whether you are a fad chaser or just starting 

Running technique tip 

Tight and over-firing quads can lead 

to over-striding, increased Achilles 

and calf loading and heel trauma. 

Injury risk is high for Achilles 

tendinopathy, calf/quad pulls and 

tears, runner’s knee, ITB syndrome 

and patellofemoral pain syndrome. 

To avoid this, during warm-up, include 

static hamstring curls and then when 

running try hold back your lower 

leg from folding out in front of you, 

focusing on landing underneath you 

without changing your foot position. 

out, shoes can make or break your running 

by altering alignment, muscle recruitment, 

joint loading, shock absorption and surface 

traction. Get some advice from someone 

who knows more than one brand and one 

running theory. Learn how your movement 

patterns and how different types of shoes are 

going to affect it. Just because a pair of shoes 

works for your friend doesn’t mean they are 

right for you. 

Kate Caetano 

A rehabilitation podiatrist at 

Advance Wellness, Kate is a dedicated 

sportsperson and specialises in 

rehabilitation and running advice. 

Get your running assessed to ensure 

your injury risk factors can be checked and 

helped. 

The running school in Hamilton looks at 

the way you run and how your body is coping 

with it, then looks at how it can be more 

balanced, how to reduce condensed structure 

loading, be more energy efficient and help 

you to run faster and enjoy it. For more 

information: Advancewellness.co.nz 

Fitness Journal tries...the Fitbit Alta 

By Lisa Potter 

The benefits of using a Fitbit to track 

activity have been widely recognised 

and promoted. Between everyone in our 

Fitness Journal office, we all own some 

form of wearable ‘fitness activity tracker’. 

So when the opportunity popped up to 

test drive the Fitbit Alta, we jumped at it. 

(Plus that jump got us a few more steps 

on our daily tracking). 

There were a few tussles about who 

got to try it, but when it comes to food 

and parcels, I’m pretty quick off the 

mark! 

Firstly, I’m a sucker for shiny new 

toys – and this one is very pleasing to 

the eye. The Fitbit Alta is a sleeker and 

more elegant version of pretty much 

every other fitness activity tracker I have 

seen. And more importantly, it is perfectly 

suited to anyone like me, who spends 

most of their day sitting in front of a 

computer and/or at a desk. 

The best thing about this little beauty 

is the fact it gently reminds the wearer 

to get up from the desk and exercise. It’s 

pretty easy for the hours to slide by when 

you’re busy at work, and before you know 

it, half a day has passed and you haven’t 

moved. 

A discreet vibrate on your wrist and 

a friendly encouragement to move 

is all that’s required for some added 

motivation. Also it comes as something of 

a shock when the Alta reveals how long 

you’ve been sitting without moving. 

This slim wristband automatically 

tracks everything from sleep to activity 

and call and text notifications. Auto 

exercise recognition makes every step 

count (gotta love that) and you can 

compete with friends on a leader board, 

with the stats automatically synced to 

your smartphone. 

The battery life on this was exceptional, 

lasting five days before I needed to 

recharge. 

Best of all it is elegant enough to 

wear to more formal evening functions 

and you can switch up your style with 

interchangeable wristbands, including 

both metal and leather options. 


fitness journal July 2016 7

Waikato’s future 

medal makers 

Future world stage contenders were recognised at the recent 

Waikato Pathway to Podium three year launch. Held at the 

Avantidrome, athletes, coaches and special guests celebrated 

the next generation of Waikato champions. 

The nationwide programme sees 

45 Waikato pre-high performance 

athletes selected by their National 

Sport Organisation (NSO). 

Alex Baumann, chief executive of High 

Performance Sport New Zealand explains 

the key driver behind the programme. 

“The Pathway to Podium programme will 

help prepare young athletes for life as high 

performance athletes. 

“The athletes selected to be part of Pathway 

to Podium will receive early education 

in areas such as nutrition, psychology, and 

strength and conditioning training” said 

Alex. “They’ll also each receive an individually 

tailored bundle of services.” 

A consortium of regional stakeholders led 

by Sport Waikato will deliver support services 

to Waikato athletes through the High 

Performance Sport New Zealand (HPSNZ) 

and Sport New Zealand (SNZ) partnered 

programme. 

“The beauty of this programme is its r 

egional focus. It’s bringing high performance 

support to local athletes in their communities. 

There’s no one place in New Zealand 

where talent springs from. 

“Talent is everywhere and so no matter 

where an athlete is from, they’ll be given 

support at a stage in their development that 

can really help them gain their entry ticket 

to competing for New Zealand on the world 

stage,’’ says Sport New Zealand chief executive 

Peter Miskimmin. 

Daniella Meier, Waikato Pathway to Podium’s 

programme manager explains: “the 

programme encourages athlete self-responsibility, 

and places emphasis on components 

that will be crucial to both performance and 

the life of an athlete. 

“The long term development of our athletes 

is central to their success on the world 

stage. I am incredibly privileged to support 

and strengthen the pathway for our Waikato 

athletes transitioning into high performance,” 

she says. 

The beauty of this 

programme is its regional 

focus. It’s bringing high 

performance support 

to local athletes in their 

communities. 

“The athletes involved in Pathway to Podium 

in the previous two years have found 

the education, experience and development 

very beneficial to their progression within 

their sport. 

“It is the first national programme at this 

level linked to High Performance Sport New 

Zealand that the athletes have been part of, 

so the content they learn, and the providers 

they interact with are of our highest quality 

here in New Zealand. 

Ryan Ballantyne 

Courtney Rennie 

“It is such an amazing opportunity to 

be able to provide this at such a vital stage 

in an athlete’s career. At this stage, when 

progression is not always linear, learning 

obtained in every component important to 

their sport is so valuable. 

“We aim to provide a collaborative and 

exciting culture within Waikato Pathway 

to Podium, where cross sport engagement 

can transpire and athletes can learn about 

one another and support each other’s 

success. 

The Waikato region and local businesses 

have an excellent opportunity to take part 

in actively supporting this and being part of 

their success.” 

Ben Kirsop 



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Bike: Codi Merito, Cole McOnie, 

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Equestrian: Madison Crowe, 

Aleisha Collett, Jackson Bovill 

Hockey: Aidan Sarikaya, Rueben 

Andrews, Alia Jacques, Megan Hull 

Netball: Grace Watson, Courtney 

Elliot 

Para – Cycling: Nicole Murray, 

Devon Rogers, Mitchell Wilson 

Swimming: Matt Hyde, Claudia 

Ashby, Luke Mitchell, Stefannie 

Gillespie 

Rowing: Elliot Rhodes, Jemma 

James, Courtney Rennie, Ben Kirsop, 

Braeden Camp, Samantha Voss, 

Thomas Bedford, Fergus McSwiney, 

Ella Toa 

Triathlon: Kyle Smith, Fynn 

Thompson, Bradley Cullen 

Rugby 7s (women): Tenika Willison, 

Kanyon Paul 

Canoe: Elise Legarth 

Luke Mitchell 

Sam Dakin 

Bradley Cullen 

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The Road to Rio: 

Zoe stevenson 

This year Rowing New Zealand named its largest-ever team for 

an Olympic Games, with 31 athletes set to take on the world’s 

best in Rio in August. Making up the women’s double sculls crew 

are the young but experienced pair of Zoe Stevenson and Eve 

Macfarlane. 

BY Mariah Ririnui 

Since teaming up in March last year, 

25-year-old Zoe and 23-year-old 

Eve have proven to be the perfect 

partnership. In 2015 they won two 

World Cup regattas followed by gold at 

the World Championships. That was Zoe’s 

second-straight world title having won the 

same event with Fiona Bourke in 2014. 

Rio 2016 will be Zoe’s first Olympics and 

Eve’s second, where she competed as part of 

the women’s quad at the 2012 Games. 

After making solid gains in training over 

the New Zealand summer, the pair is now on 

the Road to Rio which takes them to Europe 

to train and race other Olympic-bound 

athletes. 

Eve Macfarlane and Zoe Stevenson 

This month Mariah Ririnui caught up 

with Zoe about her final preparations for the 

Olympics, the importance of teamwork, and 

what inspires her to be an elite athlete. 

What does your training and competition 

schedule look like between now and the Rio 

Olympics? 

We are currently in Europe for a twomonth 

tour. It involves three regattas in 

the first month; Rowing World Cup II, 

Holland-Beker regatta and Rowing World 

Cup III, then a month of training in Slovenia 

before we head from Europe straight to Rio. 

We have done a lot of hard work (fitness, 

technique and habits) over the past few 

years, so these last couple of months are 

about sharpening up, putting all the pieces 

together, finding as much speed as possible 

Zoe Stevenson and Eve Macfarlane 

and preparing ourselves for the madness of 

the Olympics. 

How do you and your crewmate keep a good 

training environment and working relationship? 

Eve and I have a really good relationship 

which is lucky because on tour we spend 

basically 24/7 in each other’s pockets. We 

room together, eat meals together, travel to 

training together etc. 

We just make sure we stay as honest as we 

can about what’s going on because as long 

as everyone trusts that we are all doing what 

we are meant to be doing and putting in our 

full effort to make the boat go faster, then we 

can work through anything. 

What do you do outside of your physical 

training that is key to your success? 

The most important thing is getting proper 

rest and nutrition. Our training load is 

intense and if I don’t get enough calories in 

and “horizontal time” then things can go 

downhill fast and I end up with sickness 

or injuries that prevent me from training. 

Getting in the miles and hours in the boat 

is really important so I can’t afford to miss 

trainings due to being sick or injured. 

Being an Olympic athlete is a 24/7 job 

because your body is your tool. This makes 

it really hard to switch off and get away because 

anything that tires you out can really 

affect your training. 

I find it hard to resist a lot of exciting, 

adventure-based opportunities but I try to 

remember that there is time in the future 

to complete them, and so I add them to my 

bucket list. To keep mentally fresh, I try to 

keep up with university, write blogs, garden 

and read. These things challenge me in 

other ways and give me an escape from the 

“athlete lifestyle”. 

Who makes up your support team and how 

important are they to achieving your goals? 

I’m lucky to have a huge group of people 

that support me and allow me to focus on 

my sport. Most importantly are my family 

and my partner Michael. They give me 

support and help me to escape my everyday 

rowing life, keep me sane and level with 

mean jokes and love. 

At rowing I’m hugely blessed to be a part 

of what I believe is the best training squad 

ever with our double; Mahe Drysdale in the 

single and Dick Tonks as coach. Mahe and us 

have similar speeds on the water (his World 

Record is 6:33min and ours is 6:37min), so 

every day we line up against each other and 

try to get one up. There is a lot of good will 

and no mercy! Being led by Dick Tonks is a 

real pleasure too. We have full trust in his 

leadership and that he will have us in the 

best shape come raceday. 

We also have great support from High 

Performance Sport New Zealand and Rowing 

New Zealand. Through this system we have 

access to fantastic doctors, physios, massage 

therapists, nutritionists and sports psychologists. 

There are no excuses here! 

What does it mean to you to represent New 

Zealand at the Olympics? 

I am hugely proud to be a New Zealander 

and to represent this country at the 

Olympics. We do so well for such a small 

population and the more I travel the more 

impressive I realise we are. I just want to do 

everyone proud and add to the rich history 

we have. 

What is your favourite motivational quote? 

“If in doubt, row harder.” This one comes 

from my dad and it works well in most 

situations. Most problems can be fixed with 

a bit more effort. 

Keep up to date with the NZ Double 

Sculls crew on social media: 

Instagram: /zoe_stevenson 

Facebook: /NZdoublescull 

Website: www.nzdoublescull.com 

Photo by Steve McArthur 

eve macfarlane 

Rio 2016 will be Eve’s second 

Olympic Games, having 

competed in the women’s quad 

at the London Olympics in 

2012 where she finished 7th. 

Eve enters the Rio games as the 

2015 World Champion in the 

women’s double with crew mate 

Zoe Stevenson. 

Eve was brought up on a farm in 

North Canterbury and has always 

loved sport, particularly running. 

She first started rowing in 2009 

at Rangi Ruru Girls' School in 

Christchurch and is a member of 

Canterbury Rowing Club. 

Alongside rowing Eve 

continues to follow her great love 

of art, working from her studio in 

Cambridge. 

Eve first represented New 

Zealand in the Junior women’s 

eight in 2009 securing a silver 

medal, before going on in 2010 to 

win the Junior world title in the 

coxless four. 

In 2010 she competed at 

the Youth Olympic Games in 

Singapore, finishing in seventh 

place. She was promoted to the 

elite women’s quadruple scull in 

2011 coached by Richard Tonks 

and secured a third place finish 

at the World Cup regatta in 

Hamburg before taking a bronze 

medal at the World Rowing 

Championships in Bled, securing 

2012 Olympic qualification. 

Aged just 19, Eve was one of the 

youngest members of the 2012 

New Zealand Olympic team, and 

one of the youngest competitors 

in the 2012 Olympic rowing 

regatta. 

The quadruple scull crew 

missed out on a spot in the 

Olympic final after breaking an 

oar in the repechage. 



Ten from ten for 

New Zealand at final 

World Rowing Cup 

New Zealand’s elite rowers confirmed their status as a world 

rowing powerhouse topping the medal table and securing ten 

medals from ten finals on the final day of the World Rowing Cup 

III in Poznan, Poland. 

Perfect conditions greeted the world’s 

top rowers at Lake Malta for what 

was the final chance for crews to 

test each other before the Rio 2016 

Olympic Games. 

After a successful first two days, all ten 

New Zealand boats that will compete in 

Rio claimed medals including five gold, 

three silver and two bronze, adding to the 

gold medal won by World Champion Zoe 

McBride in the lightweight women’s single 

sculls recently. 

In the women’s pair A final Genevieve 

Behrent and Rebecca Scown caused some 

panic to Olympic champions Helen Glover 

and Heather Stanning of Great Britain with 

an outstanding race up the course and a late 

surge to claim silver just 1.6 seconds behind 

the British pair who finished in a blistering 

time of 6:52.79. Madalina Beres and Laura 

Oprea of Romania claimed bronze. Reserves 

Olivia Loe and Holly Greenslade started out 

strongly but faded as the pace picked up and 

finished in sixth. 

There were no surprises in the men’s pair 

as Hamish Bond and Eric Murray asserted 

their dominance yet again, winning gold in 

a time of 6:18.58, more than a length ahead 

of Australia’s Spencer Turrin and Alexander 

Lloyd with silver and Great Britain’s Alan 

Sinclair and Stewart Innes claiming bronze. 

Reserves Axel Dickinson and Drikus 

Conradie claimed second in their men’s pair 

B final with a massive late push, relegating 

Australia's James Medway and Joshua Hicks 

to third and crossing the line behind Germany’s 

Johannes Weissenfeld and Torben 

Johannesen. 

World Champions Sophie Mackenzie and 

Julia Edward ended an eventful regatta with 

a bronze medal in the lightweight women’s 

double sculls with a time of 6:50.65. Despite 

an impressive surge the duo were unable to 

match the searing pace of the Dutch crew of 

Ilse Paulis and Maaike Head who snatched 

gold with a new world best time of 6:47.69. 

The Danish combination of Anne Lolk 

Thomson and Juliane Rasmussen claimed 

silver. 

The lightweight men’s four combination 

of James Hunter, Alistair Bond, reserve Matt 

Dunham and James Lassche backed up their 

Rowing World Cup II gold medal with another 

resounding victory. The New Zealanders 

crossed the line in a time of 5:48.34, with 

a clear water advantage over Denmark in 

silver and Great Britain in bronze. 

The men’s single sculls 

turned into a two-man 

battle between Olympic 

Champion Mahe Drysdale 

and European Champion 

Damir Martin of Croatia. 

Robbie Manson and Chris Harris oneupped 

their World Rowing Cup II silver 

medal by winning gold in emphatic style in 

the men’s double sculls event. 

The British duo of Jonathan Walton and 

John Collins made an early break and gained 

a clear water advantage but were hunted 

down in the last few hundred meters by the 

New Zealanders and had to settle for silver. 

The French crew of Hugo Boucheron and 

Matthew Androdias claimed bronze. 

World Champions Eve Macfarlane and 

Zoe Stevenson took a conservative approach 

to the start of the women’s double sculls 

event but patiently picked their way through 

the field to claim silver. Poland’s Magdalena 

Fularczyk and Natalia Madaj rowed to an 

impressive gold, while France’s Helene Lefebvre 

and Elodie Ravera-Scaramozzino chased 

to grab bronze. 

The men’s single sculls turned into a 

two-man battle between Olympic Champion 

Mahe Drysdale and European Champion 

Damir Martin of Croatia. 

Head-to-head for most of the course, 

Martin couldn’t match the decisive move 

by Drysdale who claimed gold in a time 

of 6:37.81. Alan Campbell of Great Britain 

rounded out the medals with bronze while 

New Zealand reserve John Story held his 

own to finish in fifth. 

New Zealand was guaranteed a medal 

with just three boats contesting the women’s 

eight event, but the New Zealand crew ensured 

that the race wouldn’t be a walkover as 

they put the pressure on an experienced British 

crew and powered ahead to add another 

gold to the table. Great Britain claimed silver, 

and the Netherlands trailed in bronze. 

In one of the most anticipated races of the 

day, 2014 World Champion Emma Twigg 

had to settle for silver as reigning World 

Champion Kimberly Brennan of Australia 

won gold with a clear water advantage over 

a stacked field. The Australian opened a decisive 

early lead and despite her best efforts 

Twigg was unable to close the gap. Switzerland’s 

Jeannine Gmelin claimed bronze. 

Reserve Lucy Spoors rowed a solid race 

in the women’s single sculls B final but ran 

out of power in the last 500m, claiming fifth 

place. 

The final event of the day saw the New 

Zealand crew earn bronze in a hotly contested 

men’s eight, while Germany and Great Britain 

surged ahead and fought a tight tussle to the 

line to win gold and silver respectively. 

The New Zealand elite rowing team now 

remains in Europe to train before travelling 

to Brazil for the Rio 2016 Olympic Games. 

Full results and event information can be 

found at www.worldrowing.com 

Photos Rowing New Zealand 

New Zealand Women's Eight 

Mahe Drysdale reigns supreme 



Kirstie James 

An athlete with 

endometriosis 

New Zealand cyclist Kirstie James is no stranger to success. 

The impressive athlete has competed internationally in the 

sports of cycling and rowing and earlier this year was named 

on the long list as a reserve for the New Zealand endurance 

track cycling team at the Rio Olympic Games. 

However, she is also equally committed 

to succeeding outside of 

the sporting arena and is completing 

her Masters’ degree in Science, 

majoring in Psychology at Massey University. 

Recent health issues saw both her personal 

and sporting worlds collide as she battled 

to deal with endometriosis. Kirstie shares 

her personal story in the hope of offering 

support and knowledge to others. 

“I had what is known as endometriosis, 

BY Kirstie James 

"I hope this story can encourage an increase 

in awareness about women’s health and 

specifically about endometriosis. 

I recently had a small surgery to determine 

if I had a disease called endometriosis. 

The journey towards this surgery was an 

interesting one which started about four 

years ago while I was a rower. 

During training for a big campaign I 

started to miss my cycles, sometimes I would 

miss the odd cycle, and then more and more 

I would miss my cycles for months on end. 

I didn’t think too much of it as I was in a 

hard training block and the cycles that I did 

have were not too painful. 

At the time my doctor and I thought it 

was due to having an energy intake which 

was too low for my energy output of rowing 

twice a day, six days a week. So I gradually 

increased my intake of carbohydrates and 

protein before and after training, and after 

an issue that is actually way more common 

than I even knew. About one in 10 Kiwi 

women have it and it can be pretty darned 

painful, especially when you are riding bikes 

all the time. 

My surgeon also found a cyst the size of a 

golf ball on one of my tubes which was not 

ideal, and it was removed at that time. I’m so 

lucky it was dealt with before it twisted or 

exploded as I could have lost an ovary.” 

Kristy shares her story with Fitness Journal... 

a few months I was feeling much healthier. 

My cycle came back and I didn’t have any 

problems for about two and a half years. 

More recently though, within the last 

year, I began to experience pain during my 

cycle. This seemed to get progressively worse 

and as the months wore on, I started to get 

pain the week before and after as well. Eventually 

I had less and less pain-free days in a 

month and I could not work out why. 

As you can imagine, this was terribly frustrating 

to be in pain for no apparent reason 

and I couldn’t find a pattern to it. 

Some days I would be pain-free and other 

days it was back. It was never agonising or 

debilitating pain, but just enough to be a 

hassle and the changes were so gradual over 

a long period of time, that I couldn’t remember 

what was ‘normal’ anymore. 

Recently, for the last six months, I also began 

to experience a new stabbing pain on my 

right side only. Some days this would be fine, 

but other days it would feel like I was being 

stabbed with a knife. 

I finally saw my sports doctor about it, and 

she rapidly referred me to a specialist gynaecologist. 

This story is about what I learned 

on my journey to diagnosing and treating 

endometriosis and a cyst that came with it. 

What is endometriosis? 

Endometriosis (also called ‘endo’) is a 

condition where tissue that is similar to the 

inside lining of the womb or uterus starts to 

be found in places that it was never designed 

to be. This tissue can be inflamed and red because 

it’s living somewhere that it shouldn’t, 

such as on the surface of the uterus, on the 

ovaries or on the fallopian tubes which 

‘connect the two. 

Also it can be found in the bowel, the 

membrane that lines the pelvic cavity and 

in rare cases, the cervix, bladder and a place 

called the Pouch of Douglas. The Pouch of 

Douglas is the area between the rectum and 

uterus. Endo can also grow into bumps and 

cysts in these areas and although it is painful 

and problematic, especially if it’s long-term, 

it is usually benign (not cancerous). 

Who has endometriosis? 

Endo is really common in New Zealand and 

around the world. In NZ in particular, the 

incidence (the rate of new cases diagnosed 

per year) is one in ten women aged 25-40. 

There may be a good chance that someone 

you know is affected. 

At least 120,000 Kiwi women have it and 

about 176 million women worldwide. The 

actual number of cases could be much higher 

as there are many people who are never 

diagnosed. 

But why is this? 

Lack of diagnoses could be due to a number 

of reasons. It seems that many people do not 

know what endometriosis it is. I had never 

heard of it until recently. 

After having my surgery, I asked the 

specialist why so few people are correctly 

diagnosed and his answer was that many 

health professionals are simply uneducated 

about the problem which is surprising as the 

condition is so common. 

Another reason for misdiagnoses may be 

that some women may think or be told by 

their health professional that their symptoms 

are normal. This has happened to more 

than three women I know well that have had 

much more severe symptoms than me. They 

were told that they are ‘ovary-acting’, as we 

like to call it, or that it is just ‘part of being a 

woman’. 

Endometriosis progresses with time so 

if left untreated the problems can increase. 

Additionally, I believe that misdiagnosis can 

also affect wellbeing. 

If a woman has severe pain and is told that 

it is normal, it can make her feel as though 

she is not being taken seriously, or simply 

overreacting. 

Because this problem is under-represented 

and causes pain that cannot be seen on scans 

or tests, it makes it invisible and creates a 

stigma of ‘crazy females’. 

Many women, myself included, may be 

reluctant to admit that they are suffering. 

One of my fears when talking to the doctor 

about it, and having the surgery, was that 

nothing would be found and maybe my pains 

were simply ‘normal’ and that I was just crazy 

and imagining these stabbing pains. 

My mother was an example of misdiagnosis 

of endometriosis. She had extremely 

painful periods and heavy bleeding and was 

even hospitalised many times over six years 

due to excruciating pain. 

Her GP at the time told her that what she 

was experiencing was normal, and that to 

soothe her symptoms she should simply 

go for more runs to get her fitness up and 

to take Evening Primrose oil. For years her 

GP brushed off the symptoms, making my 

mother feel like she was losing her mind. 

Mum was fortunate enough to bear two 

children before infertility struck and then 

finally after almost begging for a referral 

to a gynaecologist, she was able to have a 

laparoscopic surgery where her endo was 

finally discovered. By then it was so severe 

that a hysterectomy (removal of the uterus) 

was the only option. 

Her advice to women who may be 

concerned about their pain and reproductive 

health is to see a specialist as soon as 

possible and ask for a laparoscopy, as it is 

the only way to ascertain what is going on 

beneath the layers. 

What are the symptoms? 

Some of the symptoms of endo can be pretty 

nasty. The key one is dysmenorrhea – painful 

periods. 

The tricky thing about this as a symptom 

is that pain can be totally normal and almost 

all females at some point will experience it 



during: ‘that time of the month’. 

Eventually I was experiencing some sort 

of pain almost every day. This would often 

be abdominal or back pain that would sometimes 

extend to my glutes and hamstrings, 

especially when I was riding my bike. 

One of the hardest things for me was that 

although I was in pain, it was not debilitating 

like the pain my friends and family 

experienced. Even when it was at its worst 

I still managed to complete big blocks of 

training such as eight-week training camps 

that included four or five-hour training rides, 

high intensity track sessions, races, standing 

starts, maximal efforts in the gym and so on. 

I even managed to win medals. I guess maybe 

that came down to either that my pain 

had become normal, I was just getting used 

to it, or maybe it was just sheer determination 

to push on, despite it. 

In hindsight, it was probably a mixture 

of both. I was becoming fitter, faster and 

stronger, but at the same time, the pain was 

worsening. 

Because this problem is 

under-represented and 

causes pain that cannot 

be seen on scans or tests, 

it makes it invisible 

and creates a stigma of 

‘crazy females’. 

This was a confusing time as I was torn 

between half thinking that something must 

be wrong with my body and the other half 

thinking that if I did have a problem with 

my health, then surely my cycling would 

not be improving. Surely if I wasn’t, it would 

slow me down. 

There were a few other symptoms that I 

began to experience more in the last three 

months; bloating, pain when urinating, 

PMS, and sometimes fatigue which was 

another tricky one to understand. 

Most of the time, I thought that if I was 

experiencing fatigue it was simply due to 

training full-time and putting in hours and 

hours every week on the bike. I was never 

sure if I was experiencing extra fatigue from 

an illness or not. 

I guess I won’t know either until after I 

have recovered and get back into training. 

By the time the symptoms got worse, I had 

read a fair bit about endo and I also began 

to ask friends what they had experienced. I 

found that there were many more symptoms 

I didn’t have. Some of these included: excessive 

or irregular bleeding; during (menorrhagia) 

or between periods (menometrorrhagia), 

recurrent urinary tract infections, nausea, 

vomiting, and diarrhoea or constipation. 

I hadn’t experienced any of those symptoms 

and that made me question my condition 

even more. Can you have endo without 

all the symptoms? I didn’t know. 

What I eventually discovered was that 

pain or other symptoms are not necessarily 

indicators of the stage of the condition. 

Apparently some women with endo have no 

pain at all. Some with mild endometriosis 

have extensive pain and other symptoms, 

while others with advanced endo may have 

very little pain. It is completely individual. 

Lastly, my most recent symptom was 

probably the most telling and most worrying. 

The stabbing pain on the right side of 

the lower abdomen was motivation enough 

for me to get things checked out. 

I had never felt this type of pain before, 

so it was then that I began to rethink my situation. 

The pain would come and go, some 

days I would be pain-free and other days it 

would be really sore, especially when combined 

with the back/abdomen pain. 

For short instances I felt as though I was 

being stabbed in the belly and it was pretty 

uncomfortable. I knew that this pain was not 

normal and I asked my physio if I had possibly 

pulled a muscle or something in my hip 

or abs, but if I had, the pain would not come 

and go, it would have been more constant. My 

doctor immediately referred me to a specialist 

gynaecologist and it was all go from there. 

The procedure 

When I met with the gynaecologist we talked 

through my symptoms and the main risk 

factors of endo. 

He asked a lot of questions and said that 

those who are most at risk were women 

that had never been pregnant before, were 

aged 25-40 years and had a family history of 

endometriosis. 

I met all three risk factors due to my mother’s 

history. I was then given an ultrasound. 

I have to say, that exam was not the most 

pleasant experience I’ve had but it needed to 

be done. From what the specialist could see 

from the scan, everything looked normal. 

However, he knew that the only way to 

see endo is to perform a small surgery, a 

laparoscopy. 

Following this consultation, I arranged 

to see the surgeon. My surgery was in the 

late afternoon and I was put under a general 

anaesthetic. The surgeon then inserted a 

laparoscope, a thin tube with a camera on it, 

in through a hole the surgeon made by my 

belly button. This videoed my insides which 

could be seen on a screen. Then my abdominal 

cavity was inflated with carbon dioxide 

gas to be able to see between structures and 

diagnose endometriosis. 

Three more incisions were made in my 

lower abdomen and the surgeon used these 

holes to remove the damaged tissue with a 

laser. A golf ball- sized cyst that was attached 

to my fallopian tube was removed. 

Lastly a Mirena was put in to stop the endo 

from progressing more. After the surgery 

was complete, I woke up feeling freezing 

cold. I was shivering all over my body and 

my teeth were chattering. Apparently that is 

normal for young people. My core temperature 

had dropped by about 0.5 degrees 

Celsius. They eventually warmed me up 

and gave me some pain killers. I went back 

to sleep and woke up the next morning 

feeling a little nauseous but other than that 

relatively okay. 

Recovery 

I stayed in bed almost the whole week 

after surgery. Week two I slowly got back 

into training starting with fifteen minutes 

at a time on the watt bike and progressing 

up to an hour. Following that I spent 

another week building up the volume and 

after week three I was back into normal 

20031 

20301 

training. A lot of the associated pain started 

to diminish and it was such a relief to be 

able to get back into training without any 

complications. 

Update 

Now I am eight weeks post-surgery and I’m 

feeling stronger every week. Right now 

I am in Canada helping the Paralympics 

New Zealand Cycling Team prepare for the 

Paralympic Games in Rio. See more on fb. 

com/kirstiejamescyclist 

Advice 

My advice to women is to find education, 

information and support from Endometriosis 

New Zealand: nzendo.org.nz. Endometriosis 

New Zealand is an organisation whose 

motto is ‘strength through support’. They 

aim to greatly improve health outcomes for 

girls and women services, programmes and 

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• Endometriosis 

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• Dr Stewart Hastie • Dr Lakshmi Ravikanti • Dr VP Singh 

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Goal achiever 

When it comes to excelling in sport, Hannah Jensen is 

something of a pocket rocket; making her mark in two 

sports considered ‘minority’ sports in New Zealand; inline 

hockey and ice hockey. 

The tenacious 18-year-old has represented 

New Zealand in both inline 

and ice hockey, while staying equally 

committed to her academic commitments. 

The former Fraser High School 

head girl was also recognised in Hamilton 

City Council’s 30 under 30 project. 

The impressive all-rounder manages to 

juggle her commitments with the same tenaciousness 

which makes her so successful 

on the rink. And now she’s helping the next 

generation of young athletes develop similar 

skills, as she adds coaching to her resume. 

As minority sports, minimal funding 

and support are available to New Zealand 

athletes in both inline and ice hockey, and 

without the support of her family and some 

massive fundraising efforts, Hannah would 

have been limited in pursuing her sporting 

goals. 

She has recently returned from the 2016 

IIHF Women’s Ice Hockey World Championships 

in Spain, and this year also competed 

at the FIRS Inline Hockey World Championships 

(Italy), AAU Inline Hockey World 

Championships (Hawaii) and NZ Women’s 

U18 Ice Hockey Leaside (Canada). 

She has just been named assistant captain 

of the NZ Ice Fernz (Women’s Ice Hockey 

team), assistant captain of the NZ Inline 

Ferns (Senior Women’s inline hockey) and 

team captain of the Hamilton Devils U18 

inline hockey junior women’s team. 

Fitness Journal adds to Hannah’s workload, 

with a list of questions: 

What aspects of each sport do you most 

enjoy? 

I enjoy the fast pace of both inline hockey 

and ice hockey and the team environment. 

My teammates are like my family - my best 

friends are my hockey teammates. 

Inline Hockey is a very free-flowing game. 

The whistle isn’t blown much which keeps 

the game going and five players only on the 

rink from each team at a time which creates 

a lot of space and allows for us to be creative 

with the plays we make. 

I like that in ice hockey we cool down as we 

play. Mainly both sports are just a lot of fun. 

In my opinion hockey is the best sport and I 

would play every day if I could. 

What challenges are presented by each 

sport? 

Transitioning between the two sports can be 

difficult. The skating style is different, the 

puck is a bit heavier in ice hockey and there 

are some game differences between the two. 

In both sports we are constantly multitasking 

- skating and puck handling - which I 

think is pretty impressive. 

Being a smaller player on the team can also 

have its challenges as it does in many other 

sports. 

Both sports are quite costly - gear, training, 

travel and competitions - especially at the 

higher levels. There is not an ice hockey rink 

in Hamilton, so I have to travel to Auckland 

to play which can be time-consuming and 

costly. 

What are your upcoming goals? 

To be named captain in my respective teams 

and particularly one day be the captain of the 

NZ Inline Hockey Senior Women’s team. 

Name a career highlight? 

Being part of the team which gained first 

place at 2013 Inline Hockey AAU Junior 

Olympics, beating USA. 

What challenges are presented by the fact 

that these are ‘low profile’ sports within NZ 

in terms of sponsorship and profile? 

Both sports (especially inline hockey) are 

minority sports not just in New Zealand but 

in the world - because of high cost and few 

facilities across the country making it less 

popular. This means that our national teams 

receive no funding (ice hockey receives a 

little from community businesses); consequently 

we have to fund our overseas 

tournaments ourselves (cost approximately 

$5000 each). This is very difficult, especially 

for those who are studying or working fulltime 

and spend the remaining time training. 

It has affected our national teams - meaning 

that we cannot always send our best to international 

tournaments which is a shame 

because I know that if we did we could 

definitely make top three in the world. 

This has affected my decision to spend a 

year working before going to university 

as I need to save up for my trips. As well as 

working I am constantly doing other things 

to fundraise such as holding movie nights, 

raffles etc. 

How and why did you get involved with each 

sport? 

I began inline hockey at intermediate. A 

friend introduced it to me and I had played 

field hockey. I had done rollerblading before 

so I thought why not put them together. I 

started playing ice hockey two years ago. It 

seemed like the next step after inline hockey. 

The ice hockey league in NZ is run differently 

than the inline hockey league and can 

provide me with more opportunities. 

What are your current career path and 

plans? 

I graduated High School in 2015. Later this 

year I will move to Denmark to gain my Danish 

citizenship (I’m half Danish) and play 

hockey in Denmark. I’m working at the start 

of the year to save up for my hockey trips. 

In the future I would like to study at the 

University of Waikato for a double major in 

management and social sciences and hoping 

to gain a Sir Edmond Hillary Scholarship. I 

want to take up a teaching career and hope 

that I can use my management knowledge 

to improve the professionalism of the inline 

hockey league in New Zealand and help 

increase the quality and popularity of the 

sport. 

What sacrifices has your sporting involvement 

meant for you personally and for 

family? 

My family and I have made lots of sacrifices, 

mainly financially and time-wise - but I don’t 

really see them as sacrifices as they are for 

the sports I love. 

My parents have always been very supportive, 

putting me first, driving me to all 

my training and competitions, which has 

proved costly - especially the overseas trips. 

At high school my life was a juggling act. In 

my last couple of years as well as inline and 

ice hockey I played field hockey and football. 

I had multiple sports trainings in a day 

which meant I didn’t have much free time. 

Sporting involvement 

Ice Hockey 

– Auckland Women's Regional Ice 

Hockey team 

– NZ Ice Fernz (National Women's Ice 

Hockey Team) 

Inline Hockey 

– Hamilton Devils Senior Women 

– Hamilton Devils U19 Team 

– NZ Inline Hockey Senior Women 

Team 

– NZ 18U Women's Inline Hockey 

Team 



Major achievements 

Ice Hockey 

– Selected to play in NZ Ice Fernz 

(National Women's team) since 2015 

– Named assistant captain of NZ Ice 

Fernz 2016 

– Women's Regional Champions 2015 

– Placed 5th in 2016 IIHF Women's 

World Championships Div 2B 

Inline Hockey 

– Selected to play in NZ Senior 

Women's team since 2014 

– Selected to play in NZ U18 Women's 

team since 2013 

– 1st Place at 2013 AAU Junior 

Olympics 

– 4th Place at 2014 Inline Hockey 

World Championships 

This affected my academic results as I often 

prioritised my sports above my schoolwork 

and the outcome was not achieving my 

academic goal in yr 13 of gaining NCEA level 

3 with Excellence. In my last year I was sick 

for more than two months which I think 

was a result of my body being on overload. 

Give an overview of high school achievements 

and strengths? 

Throughout high school I was very goal-driven 

and tried to take advantage of as many 

opportunities as I could, not only with 

sports but with leadership which I was very 

passionate about. I achieved NCEA Level 1 

& 2 with Excellence and Level 3 with Merit 

(a sacrifice for sporting/leadership commitments). 

In year 13 I was head girl at Fraser 

High School which was a major highlight. 

Tell us about Hamilton City Council’s 30 

under 30 project and your involvement? 

In 2015 I was named as one of the Hamilton 

City Council’s 30 Under 30 residents whose 

“achievements in academic, athletic, leadership 

and community endeavours have been 

identified as significant and successful.” 

Describe your training schedule? 

My training schedules have varied over the 

past years. Some weeks I spend most nights 

at the rink. Generally I have training 3-4 

times a week and games 1-2 times. I am also 

given training programmes for my teams 

which involve fitness - cardiovascular and 

strength training. For my NZ Inline teams 

we have training camps (a week or weekend) 

two or three times to train together before 

the competition. For Ice Fernz we have an 

intensive two-week camp just before competition. 

What other things help you to stay fit and 

manage injury prevention? 

I love most kinds of physical activity whether 

it be a hike, going to the gym, a social 

game of football or just walking the dog. I 

have been pretty lucky injury-wise (touch 

wood) but have recently taken a break from 

regularly seeing a physio and attending 

Pilates sessions over the last year. 

How you like to relax? 

I love music - I’ve played instruments since I 

was a child. I also love reading and watching 

movies in my down time. 

What motivates you to keep competing? 

I’m extremely competitive and always 

want to win and be the best - even if 

I’m among friends and family. I’m also very 

goal-driven and won’t stop till I’ve achieved 

my goal. Having the support of my family 

and teammates as well as my enjoyment of 

the games keeps me going. 

How did you manage to juggle schoolwork 

and sport? 

Juggling school work and sports was always 

tricky and looking back I’m not really sure 

how I did it. 

My teachers and deans were incredibly helpful 

and supportive. I was in accelerate classes 

in year 9 and 10 and this allowed me to complete 

NCEA a year early which really set me 

up. In my senior years I was also given extra 

study periods to keep up with the workload 

and teachers were lenient, especially when 

I was overseas. Because I had sports and 

academic goals I prioritised my time pretty 

well - even if it meant spending some lunchtimes 

in the library or doing an assignment 

on a plane. My family also have always been 

very supportive and helped me with what I 

needed whenever I needed it which I really 

appreciate. 

How and why did you become involved in 

coaching? 

Recent achievements (2015/2016) 

Ice Hockey 

– Selected to play in NZ Ice Fernz (National Women's team) 

– Named assistant captain of NZ Ice Fernz 2016 

– Women's Regional Champions 2015 

– Placed 5th in 2016 IIHF Women's World Championships Div 2B 

– Finalist at Secondary School Sports Awards 2015 

Inline Hockey 

– Selected to play in NZ Senior Women's team 

– Selected to play in NZ U18 Women's team 

– U16 Club Runner Up National Champs 2015 

– Senior Women Club Runner Up National Champs 2015 

– Senior Women Super League Champions 2015 

– Finalist at Secondary School Sports Awards 2015 

I realised throughout high school that I was a 

bit of a natural leader and enjoyed being put 

in leadership situations. This was partially 

because I always wanted to give something 

back to the community. And what better way 

to do so than helping within my own sport? 

Some younger teams in the Inline Hockey 

club didn’t have coaches so I volunteered. 

What sport and ages do you coach? 

In the past I have coached inline hockey ages 

from U10s right through to U18s, including 

U10s, U14s and Junior Women Inline 

Hockey Club teams, as well as the Fraser 

High school league team and Learn to Skate/ 

Peewee skating programmes. 

What you enjoy most about coaching: 

When you coach you can see the entire 

game - and I love the strategic side of inline. 

As well as this and the leadership side to it, 

I like passing on the knowledge that I have 

and seeing others take it on and improve 

their own game - it’s a satisfying feeling. 

www.fitnessjournal.co.nz fitnessjournalwaikato 

fitness journal JuLY 2016 15

Speed and stamina 

on wheels 

A 

general love of sport leads one 

to get excited watching and 

learning about all the sports that 

are on offer in our wonderfully 

diverse community. 

In a country arguably obsessed with rugby, 

most other sports only get a look in once 

every four years, and lucky for the non-rugby 

obsessive, that Olympic feast is very soon to 

be here. 

One sport which has yet to make the 

Olympic programme, (although with sport 

climbing and surfing knocking that door 

down it may not be far away) is inline 

hockey. From a layman’s point of view, this 

appears as basically ice hockey without the 

ice but seemingly just as cool. Also without 

the freezing temperatures which require 

wearing a puffer jacket indoors. 

In fact, if you watch video (and you can 

watch the entire NZ men’s national final at 

inlinehockeynz.org.nz). You have to look 

carefully for the rollers on the skates otherwise 

you may as well be watching the NHL 

on ESPN. 

Astoundingly, the first English game 

recorded of “knocking a ball around with 

sticks on roller skates” was reported in 1885 

in London. It was played with a tennis ball 

and ordinary walking sticks or umbrella 

handles. Technological advances brought 

inline skates and the whole NHL padded kit 

into the modern mix. 

Any research into the physiology of inline 

(roller) hockey proves it to be a rather unique 

offering when it comes to sport. Training for 

inline hockey inherently covers off all of the 

components of fitness – muscular strength, 

muscular endurance, cardiovascular fitness, 

body compositional change and flexibility. 

Additionally, its limited stress on joints 

and thorough use of all of the muscles of the 

hip, leg and core provide a possibly superior 

mode of exercise than running or cycling 

which most would think tops the pops when 

it comes to fitness and body composition 

changes. Due to being on rollers as opposed 

to blades, inline hockey power output needs 

are greater than on ice, with an estimated 45 

percent of the energy output of an athlete 

being lost to friction. 

Training for inline hockey 

inherently covers off all of 

the components of fitness – 

muscular strength, muscular 

endurance, cardiovascular 

fitness, body compositional 

change and flexibility. 

One of the only studies undertaken into 

the physical demands of an inline hockey 

game shows average heart rates of 176bpm 

and that at least 20 percent of a game is spent 

at high intensity – ticking the boxes for the 

need for high intensity intervals as part of 

a healthy exercise regime. And a study that 

compared ice skating and in-line skating 

in division I collegiate hockey players in 

Canada showed skating on wheels proves a 

higher metabolic cost to the athlete than on 

ice. Tougher than ice hockey then, which is 

probably saying quite a bit. 

A quick search into the number of people 

that play at all ages in Waikato is astonishing. 

In the modern age of inactivity, the need 

to find sport and recreation options which 

can be enjoyed by all ages, and for the activity 

to be regularly participated in for a long 

enough time to make a difference to fitness, 

(which is more likely to happen when the 

activity is fun) is paramount. 

Not only does inline hockey appear to 

cater to this, with competitions being a built 

in goal to be trained towards, but it develops 

new skills, builds new social networks, aids 

balance and co-ordination and if you really 

need it, provides an outlet – top speeds of 28 

km/hr and smacking a puck with all your 

brute force has a likely appeal for some. 

In a search for injuries related to inline 

hockey it interestingly turns up the risk of 

dental injuries, when broken limbs might be 

expected, and the sport isn’t even a nominated 

option on the ACC form. 

Additionally, and likely contrary to 

popular belief, the rules state “Any overt or 

intentional contact that is designed to apply 

physical force to an opposing player (without 

trying to get the puck) shall be penalised”. 

All due respect to the referees then. 

So in seeking out new sporting and spectator 

experiences in honour of the upcoming 

Olympics, here we find a family-friendly, 

non-ageist, relatively contact free, fast, fun 

and skilful sport that provides for all the 

theoretical components of fitness. 

And the best bit? There’s an inline hockey 

stadium right here in Waikato; Hamilton 

Inline Skating Club in the Eastlink Sports 

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 

Centre, where the National Inline Hockey 

Champs are to take place at the end of September. 

No puffer jacket needed. 

GET INTO GEAR - HOLDEN GEAR 

51-57 Alexandra Street. Hamilton, New Zealand 

email: parts@ebbett.co.nz 

Ph 07 839 4832 

www.ebbett.co.nz 

20238 



Mobility exercises 

to prevent common 

hockey injuries 

Kneeling Windmill - 1 

Field hockey is a sport with high physiological 

demands and requires aerobic and anaerobic 

endurance, speed, agility and power. 



Eagle Face Down - 1 

Eagle Face Down - 2 

Field hockey is a sport with high 

physiological demands and requires 

aerobic and anaerobic endurance, 

speed, agility and power. 

Upper body strength assists powerful 

hitting of the ball and a strong tackling position, 

while lower body strength and stability 

is essential for the lunging and frequent 

change of direction that is required. 

A study by Lythe and Kilding (2011), 

found that elite male hockey players on average 

cover around 8km per game (2 x 35-minute 

halves). Included in this distance, players 

performed on average 34 sprints, lasting over 

three seconds each at speeds greater than 

19km/h. This reveals the level of high speed 

running, anaerobic endurance and aerobic 

fitness that is required for hockey. 

ACC reports injuries from hockey account 

for more than $6 million in claims (July 2014 

– June 2015), with back and spine injuries, 

hip, upper leg and thigh and knee injuries 

accounting for $2.5 million. Strength and 

conditioning programmes to reduce injury 

and improve performance should include exercises 

that functionally strengthen the legs, 

core, upper body and include mobility work 

for the hips and spine to reduce the risk of 

back injury. A variety of lunges and squats 

can be included along with cable rotations 

for the core and assisted or body weight chinups 

for upper body strength. 

Below are my four top mobility exercises 

to improve spinal, hip, knee, upper back 

and shoulder mobility for reducing the risk 

of injury. 

Kneeling windmill - Begin with your hands 

flat on the floor and up on your toes in a 

plank position. Place your right foot on the 

outside of your right hand and proceed to 

stretch your right arm up and twist your 

lower back, following your hand with your 

eyes and moving your neck. Place your hand 

back on the floor and return to a plank position 

and repeat on the other side. Perform 

x6-8 each side. 

Eagle facedown - Lay face down with your 

hands in a comfortable position, move your 

right leg to the left side of your body. Open 

the right hip by lifting the knee up, place 

the toe on the floor on the left side of the left 

leg. Repeat each side and feel the low back 

loosen. Perform x10 each side. 

Eagle face up - Lay face up on the floor with 

the arms outstretched at shoulder height. 

Keeping the right leg straight bring the right 

foot as high as possible on the left side of 

your body (aim for the left hand). Point your 

toes and touch them on the floor (not the 

heel). Take the leg back to the floor and repeat 

on the other side. Perform x10 each side. 

Superman - This exercise will test your 

mobility but also is an excellent exercise to 

strengthen the muscles at the back of the 

body. Lay face down with the arms above 

your head, thumbs pointing to the sky lifting 

the hands as high up as possible off the floor, 

followed by the shoulders, chest and upper 

body. Simultaneously lift the feet off the 

floor (keep them pointed down, away from 

the body) followed by the knees, squeeze the 

butt muscle to initiate the leg lift. As shown 

in the picture lift the arms and legs off the 

floor keeping the elbows and knees straight. 

Perform x10 times and hold for 5-15 seconds. 

Lythe, J., and Kilding, A. E. (2011). Physical 

demands and physiological responses during 

elite field hockey. International Journal of 

Sports Medicine, 32(7),523-528. 

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. 

Eagle Face Up - 1 

Eagle Face Up - 2 

Superman 


fitness journal July JuLY 2016 17

Are you fit to ski 

and snow board? 

I can hardly believe it has been a year since last writing about 

skiing injury prevention. It’s that time of year again and first I 

want to direct you to last year’s Fitness Journal article. 

This was where we looked at the 

most common skiing injuries and 

how to strengthen your legs to 

help prevent them. It is helpful to 

recap on these, as we frequently see the same 

injuries each year. 

You can find the article on the Fitness 

Journal web site at http://fitnessjournal. 

co.nz/skiing-injury-prevention/ and a quick 

recap below. 

This year I want to add a couple of key 

exercises for better leg strength and control. 

These simple at home exercises are great for 

developing the stability needed to maintain 

1 

your power and are great for both the skier 

as well as the snow boarder. 

1Body weight squat to the song “Bring 

Sally Up”. This is a great four minute 

challenge and will make your legs and 

glutes burn. 

If you go to youtube link: www.youtube. 

com/watch?v=bql6sIU2A7k you can join in 

the challenge. Turn the music up and every 

time they sing “Bring Sally Down” you drop 

into squat hold position and don’t come up 

until they say “Bring Sally Up”. 

Make sure you maintain good form during 

the entire session as pictured. 

2The second exercise is call the “Monster 

Walk”. All you need is a rubber 

Thera band tied in a tube. Drop down 

into a wide snowboard stance and walk 

sideways 10 paces, don’t let the legs come together 

keeping them always shoulder width 

apart at the narrowest point. Perform 10 in 

each direction, repeat 8-10 times and your 

glutes will be smashed 

The final thing I want to talk about in relation 

to skiing is… please remember to wear a 

helmet when you are on the snow. 

In New Zealand the snow is a lot harder, 

wetter and icier than most places and taking 

a simple fall can result in concussion or a 

severe head injury. 

Studies show that helmet use reduces the 

severity of injury by up to 60 percent. I don’t 

take the thought of head injury lightly having 

seen the devastating effects of ongoing 

concussion symptoms. 

2 

It’s a simple message; wear a helmet. 

Hope you have a great year skiing … stay 

safe and injury free. 

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 

Ski Injury prevention revisited 

The most common injuries seen among 

skiers are knee sprains, specifically 

sprains or tears of the medial collateral 

ligament (MCL) or the anterior cruciate 

ligament (ACL). 

The ACL is a vital ligament for a skier. It 

attaches between the femur (thigh) bone 

and tibia (shin) bone and holds the knee 

stable in an anterior-posterior direction. 

The MCL attaches from the inside 

surface of the upper shin bone to the 

inner surface of the bottom thigh bone 

and helps keep the inside portion of the 

knee joint stable. 

MCL injuries in skiing occur with slow 

twisting falls where the direction of force 

is going from the outside of the knee to 

the inside or when beginners assume the 

“snowplough position.” 

In this position you have to keep your 

legs turned inwards with your knees 

bent, to maintain your skis in a V point 

in front of you. When in this position for 

lengthy periods a lot of stress is placed 

on the MCL and further strain is added 

as the snow plough width increases. As 

you learn to ski with both skis pointing 

forwards you get faster, tend to move in 

and out of deeper knee bends and trial 

steeper slopes which means the knees 

have to endure extreme bending under 

load. At greater speeds and with sharper 

turns, falls will have more twisting force, 

creating a valgus external rotation of the 

knee joint, resulting in ACL injuries. 

Three of the best strengthening exercises 

for the knee joint are listed below. 

This is what Waikato competitive skier 

Mathew Sweet does to get strong for the 

ski season. We also find they are great 

for limiting the risk of injury to either of 

these knee ligaments... 

VMO with little ball– 3 sets of 50 

This muscle must be strong to limit the load onto the inside of the knee. 

Squats on bosu ball 

– 3 sets of 50 each 

You're squatting your body weight 

all day long on the ski runs so high 

reps is important for endurance 

strength in your legs. 

TRX lunge 

– 3 sets of 20 each 



Serious about skiing? 

Waikato Big Mountain Skier, Matt Sweet, at only 17, has skied 

competitively for years – both alpine downhill skiing (gates and 

skier-cross) and free-skiing (park, pipe and Big Mountain). With 

the start of another season, he shares five tips for junior skiers 

who want to take their skiing to the next level. 

It’s the muscles you can’t see that matter! 

Skiing in any discipline works your 

1 

quadriceps (front of your thighs) and these 

get really strong with skiing. But the muscles 

that matter for training are your hamstrings. 

They are the opposite muscles to quads. The 

best exercise I do both for my ‘hammy’s’ and 

for my balance is to stand on one leg with 

the other leg extended behind me, and then 

whilst balancing, I reach down and pick up a 

heavy object off the floor. 

Get aerobically fit. While skiing is a 

2 

great maintainer of fitness it does not 

build aerobic (endurance) fitness very well. 

At least 6 weeks out from each ski season, 

I concentrate on my cardio base. This helps 

me get the most enjoyment out of whatever 

skiing discipline I’m in at the start of the 

season. 

Look after knees. I’ve seen so many 

3 

of my mates have to give up skiing because 

their knees can’t handle it any more. 

With any type of skiing, you must treat your 

knees with care. Last season I discovered a 

fantastic exercise which trains the VMO (Vastus 

Medialis Obliqus). I learned that this tiny 

muscle helps to keep my knee stable when I 

compete in Big Mountain. Basically you kneel 

on both knees, then holding something to 

steady yourself, lean back and HOLD for 20- 

30 seconds. If you turn your toes inwards as 

you lean back, you hit the VMO. 

Use the right equipment for your ability 

4 

and your discipline. You will have the 

most fun with your skiing when using equipment 

which suits your abilities and preferences, 

so choose skis based on the type of 

skiing you do most of (carver skis for people 

who mostly ski groomers, all-terrain mountain 

skis for those who ski off piste. 

Your muscles remember movement. 

5 

Like any sport, Skiing is built on muscle 

memory, so warm up runs focusing on the 

most recent thing you have learnt at the start 

of the day and especially the start of the 

season will help progress your improvement 

more quickly. This includes going back to the 

basics at the start of the season. 

Have fun on the slopes. 

DERMATOLOGY, VASCULAR, PLASTIC SURGERY 

& APPEARANCE MEDICINE CLINIC 

DERMATOLOGISTS 

Marius Rademaker BM, FRCP, FRACP, DM 

Amanda Oakley MBChB, FRACP, DipHealInf 

Sarah Hill MBchB, FRACP 

“The lotus flower has 

been traditionally regarded 

as a symbol of regeneration, 

healing and enduring beauty. 

Make an appointment with 

one of our highly skilled 

specialists today and let us 

help you achieve your health 

and beauty goals this year... 

so as the lotus flower, 

you can blossom too.” 

Cosmetic and Reconstructive 

Plastic Surgery 

Adult and Paediatric Dermatology 

Vascular Surgery and 

Ultrasound Scanning 

Appearance Medicine 

Cutera Laser Skin Rejuvenation 

and Re-surfacing 

IPL Treatments Beauty Therapy 

Medical Tattooing 

VASCULAR SURGEONS 

David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular) 

Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS 

Paul Haggart MBChB MD, BSc, FRCS 

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS 

Stuart McNicoLL MBChB, FRACS (Plastics) 

Ahmed Alkadhi MBChB, FRACS (Plastics) 

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APPEARANCE MEDICINE 

Sonya Ferguson App Medicine Nurse RCompN 

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Concussion 

discussion 

By Greg Smith 

There has been significant attention 

paid to the occurrance of concussion in 

sport recently. Rugby has received a lot 

of this attention in New Zealand. 

As the game has evolved, athletes 

have become larger, stronger 

and faster. I would estimate that 

professional athletes are now at 

least 10kg bigger than when I entered the 

professional game in 1996. 

Rule amendments have resulted in 

the game becoming faster and while the 

combative nature of the sport has remained 

constant, the contact intensity has magnified, 

resulting in significantly larger body 

contacts. 

A number of rugby identities, both past 

and current have gained media coverage and 

spoken out about their battles with concussion. 

These battles have included accounts of 

sustained periods on the side-line waiting for 

concussion symptoms to clear so they may 

return to play, through to the ongoing battle 

some players face as they try to function on 

a daily basis. 

The box office has added to the attention 

on this topic. The recent Will Smith movie 

‘Concussion’ gave a graphic account of the 

damage repeated and sustained concussions 

caused professional American footballers. 

Within this factual account Will Smith 

plays the character of Dr Bennet Omalus, a 

forensic pathologist who fights against the 

efforts of the National Football League to 

suppress his research on chronic traumatic 

encephalopathy (CTE) brain degeneration 

suffered by professional football players. 

What scared me about 

the new symptoms was 

the extent of lost function. 

Function was impaired to 

the extent that everyday 

life was not easy. 

I believe the recent focus on concussion 

within sport has brought much needed 

attention to an injury that struggles to be understood. 

Concussion is an invisible injury. 

You can’t see it, the effects can be varied and 

it is difficult to understand. Having watched 

a recent game of ‘oldies’ rugby where men 

who once were prime specimens hobble 

around after each other it struck me that 

most injuries have simpler prognosis and 

treatment plans. Most injuries can be understood. 

Tendons reattached, joints replaced 

and muscles repaired etc. Concussion it 

seems is more complicated with a far greater 

range of symptoms and possible outcomes. 

I know from experience that recovery 

from concussion is complex. Repeat 

concussions ultimately finished my rugby 

career at aged 30. This end point did not 

come as a surprise. It was a result of 20 years 

of head knocks. These started at aged 10. I 

would frequently take knocks to my head 

that resulted in loss of memory. I often had 

no recollection of the content of games and 

trainings. It was a joke among family and 

friends that I would ‘wake up’ after trainings 

and games to check on the score and how 

I had performed. As a young boy I started 

to be known as the guy with a hard head. I 

believe I fed on this and continued to knock 

my head around with intent in an attempt to 

embellish these perceptions further. 

At times I knew I should not 

have played but I did. Many 

times I went straight back 

out. I didn’t want to give up 

my spot, I wanted to do what 

I was best at. I wanted to 

play. 

As I progressed through the grades I 

sustained lots of other knocks. My introduction 

to senior club rugby was met with 

a knock that resulted in four weeks of serve 

headaches and vomiting. I remember taking 

a knock in a New Zealand under 21 trial that 

resulted in the loss of all memory of where 

I was, who I was playing for and who I was 

playing against. However more importantly 

at the time was the realisation that I had 

forgotten the lineout calls. An awkward 

moment as I stood at the front of two lines 

of players waiting for me to throw the ball 

to them. As I got older finals rugby, Ranfurly 

Shield challenges, Super Rugby games and 

test matches were all played under the cloud 

of concussion. 

The thing about the examples I have 

highlighted and many more through my 

career was that I was selective about how I 

reported what was happening to me. I knew 

the significance of each injury was hard to 

measure and that I could control the medical 

treatment plan and the extent to which 

game time was missed depending on what I 

told medical staff. At times I knew I should 

not have played but I did. Many times I went 

straight back out. I didn’t want to give up 

my spot, I wanted to do what I was best at. I 

wanted to play. 

Towards the end of my career I sustained 

a series of knocks that proved to be game 

changers. The first of these were during a 

Super Rugby game in which I had my head 

stood on. The two knocks that followed the 

Super Rugby game were less significant but 

the resultant symptoms intensified. 

The symptoms scared me for the first 

time in my career. Previously I would 

recalibrate the new level of normal function 

after a knock and carry on. I had previously 

accepted that while the knocks were doing 

damage I was able to cope. I had told myself 

that I was invincible. Rugby was my job. I 

had financial goals and rugby was how I’d 

achieve them. Rugby was also my identity 

and I derived self-worth out of being Greg 

Smith the rugby player. 

What scared me about the new symptoms 

was the extent of lost function. Function was 

impaired to the extent that everyday life was 

not easy. 

I temporarily lost the ability to speak. 

As speech returned I realised I had forgotten 

words I once knew. 

I had lost the ability to pronounce words 

that started with p, m and s. 

Light sensitivity became an issue and I 

couldn’t sit in a room with the lights on. 

Noise was intolerable. 

Anything that required sustained concentration 

was not possible. I couldn’t concentrate 

for longer than a minute. I couldn’t sit 

at a computer or drive a car. 

I was intolerant and not myself. 

However I continued to play. Announcing 

myself ready to go when I came close to passing 

the neurological tests rugby had in place. 

I was told that any further 

damage would result in 

the permanent loss of brain 

function and that the risk 

of suffering a stroke from a 

head knock was high. 

During 2004, my last year of rugby, I saw 

four or five different brain specialists. I was 

getting myself checked out and looking for 

the doctor that would tell me I could continue 

playing. No one did though. They all told 

me it was time to stop. 

I was told that any further damage would 

result in the permanent loss of brain function 

and that the risk of suffering a stroke 

from a head knock was high. By the time 

I gave up, my symptoms were worse. MRI 

scans showed scarring in my cerebellum, the 

part of the brain responsible for functions 

such as language, attention and coordination. 

When my brain became overloaded it 

would go into spasm and I would experience 

nystagmus - a condition in which my eyes 

would blink uncontrollably. Initially closing 

my eyes was the only way to manage this 

brain malfunction. Later I was required to 

wear glasses as a management strategy. I was 

also diagnosed as having post-concussive 

depression and was required to take anti-depressant 

medication to manage this. 

I know I was lucky I stopped when I did. I 

will never know what might have happened 

if I hadn’t stopped. However I was provided 

a reminder that my body has sustained 

damage when I played a social game of rugby 

in 2012. Following a knock in the back of 

my head I suffered two transient ischemic 

attacks, (mini strokes) that resulted in temporary 

shutdown of the entire left side of my 

body. I haven’t played again! 

I was lucky. I made poor choices that led 

me to the brink of permanent disablement. I 

escaped just in time. It has taken years to rewire 

my brain and a great deal of awareness 

to manage my symptoms, some of which 

haven’t gone completely. 

Everyone that plays rugby understands 

that there’s a risk of being hurt whenever 

you go out there. That’s always been the case. 

We do this by choice. 

What I advocate for is make good choices 

and empowering people to help you make 

choices when you get injured. While personal 

responsibility is important young athletes 

might require others to help the decision 

making process. 

Listen to your body. Look after yourself 

first. Impairments caused by head injuries 

are hard to measure, and the science is still 

new. Be aware of what you are experiencing, 

and report it honestly to your doctor. 

Remember that it’s only a game, and while 

it’s important, it’s not the be all and end all of 

who you are and all you will achieve. Being 

an athlete is not your identity, it’s just something 

that you do for a period of time. 

By greg smith 

Greg Smith is the Director for Wintec’s 

Centre for Sport Science and Human 

Development. Greg is an experienced 

professional athlete, having played 

and coached rugby at a national and 

international level for more than a decade. 



Ahimsa 

(that’s to say…‘no pain, no pain’) 

is a concept contained 

in ancient yoga texts, written 

some 2400 years ago, which is 

‘Ahimsa’ 

directly applicable to athletes 

practising yoga today. 

One of the foundational texts guiding the 

practice of yoga, The Yoga Sutras, contains a 

set of ‘ethical principles’ for yogis to live by. 

The first of these is ‘Ahimsa’, which 

translates as ‘non-harming’. If you are an 

athlete doing yoga, it’s helpful to be aware of 

this concept and apply it to your practise – 

especially if you have a competitive mindset 

and like to ‘push your boundaries’. 

Practising ahimsa in your yoga basically 

means that you don’t do anything that hurts 

yourself or sets yourself up for injury. This 

takes discipline, as it runs counter to that 

modern-day mantra of ‘No pain, no gain’ in 

the quest to be ‘better, faster and stronger’. 

Change the ‘no pain, no gain’ mantra to 

‘no pain, no pain’, and you will be practicing 

ahimsa. 

Stretching out your muscles can help 

bring balance to your body, but it needs to 

be done with the appropriate intensity and 

intention. If you come in to a stretch with 

an aggressive approach, aiming to push 

through your boundaries, your body is likely 

to respond with the ‘stretch reflex’. This is 

when it realises you have reached the boundary 

of your safe range of motion, and rather 

than go deeper into the stretch, it tightens up 

to protect you from crossing the line into the 

territory where you could injury yourself. 

An aggressive, competitive approach to 

yoga can be anything from a waste of time, to 

potentially damaging – so ‘ahimsa’ certainly 

is relevant. (This is a word of warning to 

those of you attend classes where the instructor 

enthusiastically tells you to “Go beyond 

your flexibility!” – seriously, ask yourself 

what is ‘beyond your flexibility’ – quite possibly 

a visit to the physio, that’s what). 

Practising ahimsa in your yoga means 

coming into poses more gently and with 

greater awareness, which will lead to better, 

positive results. 

Practise ahimsa (non-harming) in yoga: 

Avoid moving into poses to the point of pain. 

Be kind to your muscles and joints. Learn to 

distinguish the difference between ‘pain’ and 

‘discomfort’. 

Pain in yoga (especially in the form of 

sharp, nervy sensations) is a signal from your 

body that you are doing something wrong or 

harmful. 

In contrast, discomfort may come from 

something that is challenging or confronting 

to you, mentally and/or physically. 

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 

Working through things that 

are uncomfortable for you on 

some level can be revealing 

and helpful. 

Learn your limits, and 

respect them. Yoga is an excellent 

discipline for developing 

greater body awareness. By 

moving mindfully you can 

gain valuable insights about 

your body, your habits, your 

strengths and weaknesses. 

These can feed back into and 

inform other areas of your 

training and performance. 

Become accepting of your 

abilities. Yoga helps you to 

become less judgemental 

and more accepting of your 

abilities. In reference to the 

famous quote – yoga can give 

you ‘the serenity to accept the 

things you cannot change, the 

courage to change the things 

that you can, and the wisdom 

to know the difference’. 

Recognise the role flexibility 

has in your training and 

sport. Flexibility certain can be 

beneficial, and necessary. But 

flexibility for flexibility’s sake 

alone is of little value to most 

athletes. 

Training for a smart balance 

of flexibility and stability 

will help you achieve better 

efficiency and form, and lessen 

your risk of injury. Practising 

yoga, with an attitude of ahimsa 

(non-harming) can certainly 

help you with this. 

Yoga for athletes 



Fitness Journal’s 

Out and About page 

is proudly sponsored by 

Fairview Mazda 

P 07 849 9899 | www.fairview.co.nz 

THE ALL NEW MAZDA 3 IS HERE 

#SWINGSFORMILEKA 

1, 2. #swingsformileka is a fundraiser set up by Catherine Lee, 

a personal trainer at YouFit Personal Training. The challenge 

involves registering to either complete 10,000 steps per day or 

100 kettlebell swings per day, for 30 days. The $10 registration 

fee is donated to the Child Cancer Foundation. 

Catherine was inspired to create this challenge by Mileka, aged 

7, who was diagnosed last April with Osteosarcoma, a form of 

bone cancer. She bravely fought her cancer, but in the course of 

the treatment her arm had to be amputated in June 2015. After 

finishing chemo treatment in November and following six months 

of clear scans, it appeared her fight was over. But this May a 

routine scan revealed cancer in her lungs. 

Having already collected 915 beads, with each bead representing 

a medical procedure she has gone through, Mileka is set to fight 

another round. As part of Catherine’s fundraising efforts, Liam 

Messam visited Mileka at First Place Fitness and presented her 

with a signed All Black’s jersey. 

Donations can be made through swingsformileka.co.nz or at First 

Place Fitness. 

1 Catherine Lee, Mileka and Liam Messam 

Register for the #swingsformileka challenge during July and 

receive a month’s free membership at First Place Fitness, with 

all proceeds going to the Child Cancer Foundation. 

2 Liam Messam and Mileka 

3 Nigel Carter 

at the finish line 

out and about 

4 Ingo Junge and Anita King 

Hot fundraising efforts 

3-5. Hamilton firefighters played a role in raising more 

than one and a half million dollars towards Leukemia and 

Bloodcancer NZ. 

The group of seven volunteer firefighters from Hamilton 

participated in the annual Firefighter Skytower Stairclimb, 

which involved laboriously running up the Skytower in 

Auckland. 

The Skytower climb involves 51 floors with 1103 steps – 

and to add to the challenge the team wore full firefighting 

gear, including breathing apparatus weighing 25 Kg. 

“Unfortunately in the protection gear, heat accumulates 

and the body core temperature increases extensively,” says 

firefighter Ingo Junge. The charity fundraising event raised 

$1.16 million dollars through the efforts of more than 850 

firefighters. 

“We Hamilton volunteers under team captain Nigel Carter 

raised $8001. We´re very proud of that and the fact that 

four of the seven team members are female firefighters, 

with three of them participating for the first time(Kristel 

Margison, Anita King, Sue Stanford).” 

Hamilton team results: 

Carolyn Rosewarne (39:45 min) 

Sue Stanford (33:11 min) 

Kristel Margison (25:10 min) 

Anita King (22:22 min) 

Nigel Carter (15:57 min/team captain) 

Cain Manley (15:32 min) 



5 Cain Manley, Nigel Carter and Sue Stanford 

Ingo Junge (13:59 min)

Lodge Cheers to Champions Advert 2016.indd 1 

1. Simmons brothers waka ama (photo courtesy of 

Hamilton Press) – Ezra and TeKopere Simmons bronze and 

silver medallists at the Waka Ama World champs. 

29/03/2016 12:16:47 p.m. 

2. Damien Skelnars Softball (photo courtesy of Hamilton 

Press) – Damien Sklenars, touring America and Canada for 

New Zealand INternatinal Softball Academy 

3. St John’s College 1st XV – currently dominating the 

Counties Manuaku-Waikato rugby competition 

2 3 

1 

9 

Cheers to our champs 

8 

4 

4. Rosehill Exchange of the Sports Captains (Hillcrest High 

School’s Madison Wright and Angus McRobie) holding the 

shield. 

5. Football at Hillcrest High has had a great start to the 

season with an increase in player numbers. The Girls 1st 

X1 have successfully qualified for the National Premier 

Tournament in Nelson and the Boys 1st X1 are in the 

Premier Tournament playoff race. Photo by Marc McMullan. 

6-9. The Hillcrest High School 1st XV is enjoying a great 

start to the season, winning against Rosehill College 1st 

XV in the annual sports exchange (a first ever win against 

Rosehill in these exchanges). 

7 


fitness journal July 2016 23 

6 5

Explore 

Waikato 

This month we take a look at some of our favourite school 

holiday trails around the region, perfect for spending family 

time together while keeping fit and active. 

Explore your own backyard this 

school holidays and tackle some 

popular family-friendly trails for 

some free or low cost fun. 

The self-proclaimed Kiwiana capital 

of New Zealand, Otorohanga, proudly 

celebrates all things Kiwi, from No 8 wire 

to pavlova. The Otorhanga Kiwiana Walk is 

great for families, offering an entertaining 

stroll through the town. Taking in the main 

street with its Kiwiana display gallery, mural 

and scultpures - even the public toilets are a 

light-hearted tribute to NZ’s popular culture. 

From intricately carved totem poles 

paying tribute to the 

ancestors of the local 

Manaiapoto people, 

to a bronze bowler hat 

on a greenstone and 

stone plinth, the walk 

offers insight into New 

Zealand’s proud history 

and uniqueness. 

Exhibitions within 

the gallery includes a 

tribute to Sir Edmund 

Hillary, Weetbix, Marmite, 

rural life, Pavlova, 

No.8 wire, Buzzy Bee, 

All Blacks great Colin 

Mead and more. Team 

your day exploring this 

quirky town with a 

visit to one of the many 

great cafes and eateries 

along the main street 

including Thirsty Weta Bar, and Eatery or O 

Café. 

If you’re looking to hop on the bike with 

the kids this winter break, why not enjoy 

a leisurely cycle along Te Awa – The Great 

New Zealand River Ride. With river views 

and a mix of rural and urban landscapes including 

the stunning Lake 

Karapiro, the Te Awa River 

Ride is perfect for a family 

day out. 

With wide concrete 

paths along much of the 

trail, the Te Awa River 

Ride has sections shared 

by walkers and cyclists, 

families and athletes alike, 

with the flat trail suitable 

for cyclists of all skill and 

experience levels. 

Once complete, Te Awa 

will link with the Waikato 

River Trails near Horahora 

as well as other regional 

cycling highlights such as 

Hamilton Mountain Bike 

Track in Pukete Farm Park 

and the impressive Avantidrome 

near Cambridge. 

Completed sections of the 

trail take in scenic rides 

along the Hamilton CBD, 

and a mix of riverside, 

lakeside and walkways in 

Cambridge. 

If wildlife is on the agenda, why not take 

the family along to one of New Zealand’s 

most significant preservation projects, 

Sanctuary Mountain Maungatautari. A 

haven for native wildlife and plants such as 

kiwi, kokako (wattlebird), tuatara and more, 

Maungatautari also offers great walking and 

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 



hiking tracks the whole family will enjoy. 

Surrounded by 47kms of predator-proof 

fence which encloses 3400 hectares of Mt 

Maungatautari, the project strives to eradicate 

mammalian predators so that native 

bird populations, trees and ferns are able to 

Otorohanga Kiwiana Walk 

• Located in the quaint town of Otorohanga 

on the way to Waitomo – great thing to see 

and do when heading to Waitomo Caves 

• Sir Edmund Hilary Walk 

• Snap a picture in front of the Kiwiana Walk 

on the southern end of town 

• Many cafes and eateries along the way 

Te Awa River Ride 

• Stunning river views 

• 400m boardwalk around Lake Karapiro 

• Wide track suitable for social riding and 

walking 

• Current completed trail sections take in 

both Hamilton City and Cambridge town 

Sanctuary Mountain 

Maungatautari 

• Take in the stunning vistas from the 16m 

high Canopy Tower which takes you high up 

into the forest canopy 

• Flourishing native birdlife and bird watching 

opportunities in the bird feeding area 

• Take a guided night tour to experience 

ancient NZ at night 

dy 

aci Hamilton 

th, 6pm 

consultation 

A fresh face at 

er! Caci Hamilton 

Gemma Lee is the latest 

addition to the impressive 

and highly experienced 

team at Caci Hamilton. 

’s NEW body shaping 

ILLSCULPT®. 

e demonstration. 

20108 

Gemma, a registered nurse from the 

UK, boasts more than a decade of nursing 

experience and is also an excellent 

appearance medicine nurse; specialising 

in wrinkle and filler treatments; 

two of Caci’s most popular treatments. 

Gemma is passionate about helping 

clients achieve “amazing long-lasting 

results”. One of the most advanced 

anti-ageing treatments at Caci is Fractional 

C02 laser; which helps to tighten 

skin, improved fine lines and wrinkles, 

and induce collagen production for a 

younger more refreshed appearance. 

“Winter is the perfect time of year 

to start having this treatment, as you 

need stay out of the sun in the days 

following; so it’s not really suitable 

during the summer months,” says 

Gemma. 

“Fractional laser treatments are part 

Caci’s skin correcting programme and 

achieve truly amazing results.” 

ole Foods & Weight Loss 

Secrets’ - a weight loss 

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flourish uninhibited. 

Visitors to the mountain can enjoy five 

walkways varying from 30 minutes to two 

hours in the southern enclosure, providing 

some of the best birdwatching on the mountain. 

The bird feeding area is a great place 

to stop for a picnic to watch the 

birds come to feed. The canopy 

tower takes you 16m up into the 

treetops of the forest canopy, and 

a guided day and after-dark night 

walk are also on offer. 

There are also a number of 

other walks and hikes around the 

mountain, for example the ‘Walk 

Over The Mountain’ which is 

recommended for experienced 

trampers and will take most of a 

day (5-6 hours). For more information 

on the walks and hikes at 

Sanctuary Mountain visit 

www.sanctuarymountain.co.nz 

Gemma is available for comprehensive 

facial assessments, where she can 

work with you to provide a personalised 

plan to ensure you get the best 

possible results, with a mix of treatments 

to suit you and your budget. 

“I love working with my clients to 

enhance their looks, not change them 

– it’s about getting a natural, refreshed 

look,” she says. 

“I feel it’s extremely important to 

build a good relationship with my 

clients during the consultation so we 

can achieve the best results for their 

specific needs”. 

Caci offers tailored treatment 

payment programmes and a rewards 

programme. Plus, Caci Hamilton also 

hosts event evenings. 

Contact the clinic for more information, 

of if you would like to host an 

event with your friends – they can do 

that too. 

Caci Hamilton, 547 Grey St 

Call 07 839 2993 or visit caci.co.nz 

for your free consultation 

WALKING TRAIL 

LENGTH 

Otorohanga Kiwiana Walk – 1km 

Te Awa River Ride – Grade 2 (easy) – 

Will be 70 km once completed 

Sanctuary Mountain Maungatautari 

– Distance varies from short walks to 

full day hikes depending on the trail 

followed 

For more information on these 

and many more free and low cost 

activities, visit 

www.hamiltonwaikato.com/ 

experiences/free-attractions 

or for more information about the 

other various cycling and walking 

tracks and trails available in the 

Hamilton and Waikato region visit 

www.hamiltonwaikato.com 

Want to remember your 

outdoor adventures? 

Just in time for Winter! 

The new Tough TG-Tracker from Olympus has arrived! 

Want to TOUCH & TRY 

the Olympus TG-Tracker? 

The Olympus rep will be in-store to let you 

touch and try the TG-Tracker. 

Saturday, July 23 

from 11am to 2pm 

The TG-Tracker is the first in a new category of action 

cameras with a Field Sensor System that captures 

everything you see and records everything you feel! 

The GPS, compass, acceleration sensor, barometer 

and thermometer track the action, making your 

adventures even more memorable. Great for 

recording personal performance during challenging 

outdoor activities. 

Waterproof to 30m, freezeproof to –10°C, shockproof 

to 2.1m, crushproof to 100kg and dustproof – the 

new TG-Tracker is a robust, easy to handle action 

camera that brings you brilliant movies and stills in 

the harshest conditions. 

4K movie capability and 

the ultra-wide lens let 

you relive the 

experience in sharp 

detail. 

The pistol-grip will help 

keep your video steady 

and the bright LED light 

will help with tough 

lighting situations. 

View our great selection of 

photographic products and services at 

snapshot.nz 

391 Victoria St, Hamilton • ph 07 838 0031 

helping generations of families capture & share their special moments since 1928 



New Zealand’s largest 

health and fitness event 

If you have a hankering to see the latest fitness trends in action, 

to taste the latest healthy goodies and to discover the latest 

developments in the world of health, fitness and nutrition, the 

2016 NZ Fitness Expo is on at Auckland’s ASB Showgrounds on 

Saturday July 9 and Sunday July 10. 

Covering all aspects of health, fitness 

and nutrition for living a fun and 

active lifestyle, the event is targeted 

at the fitness enthusiast, right 

through to those who just want to live a 

healthier lifestyle. 

The 2016 NZ Fitness Expo is the one place 

to test-drive the latest in health and fitness 

innovations from everything including 

nutritional products to clothing, fitness 

equipment and programmes, health services 

to industry education and career choices all 

over the one huge weekend. 

It also features an extensive schedule of 

events, seminars and exhibitors. Action also 

includes sports as diverse as CrossFit, Arm 

Wrestling, Kettlebell Sport, Powerlifting and 

Strongman alongside the hugely popular NZ 

Fitness Model Search. 

“If you’re serious about your body and 

living a healthier lifestyle, this is one place 

where you can investigate all your options 

under the one roof - whatever your fitness 

level,” says event organiser Jono Ridler. 

For more information visit www.nzfitnessexpo.co.nz 

Celebrating a 

national champion 

Maioro Barton is a gogetter 

- multi-talented and 

driven. Fitness Journal last 

caught up with Maioro as 

he prepared for the New 

Zealand Wheelchair Body 

Building Federation Online 

Showdown. This month we 

report on his success. 

BY Simone Ackermann 

The New Zealand Wheelchair Body 

Building Federation (NZWBBF) Online 

Showdown, held on May 27, was the 

first bodybuilding event Maioro Barton 

competed in. After a challenging preparation 

following surgery in January, he 

took out the Open Weight Wheelchair 

category. 

“I was very nervous about doing the 

competition because of all the scars on 

my stomach from operations that I have 

had,” Maioro explained. 

“But throughout the journey, I 

learned to embrace these scars and be 

proud of the battles I have won because 

of them.” 

Maioro’s Spina bifida, which he has 

had since birth, limits him to only being 

able to build his top two abdominals. 

This was one of the many challenges he 

had to overcome when preparing for the 

competition. 

“While training at the Cambridge 

Fitness Centre to get as many gains as 

possible from weight training and to be 

competitive in the competition, I needed 

to be able to get out of my wheelchair 

and complete some of my exercises 

properly,” says Maioro. 

“A few years ago I did not have 

the self-confidence to get out of my 

wheelchair to complete my exercise in a 

community gym because of my perception 

of others staring and judging me. I 

was also unable to be stable on surfaces 

without holding on to something or 

having something behind my back to 

support me.” 

“But with all the training I did for 

this competition, I am now able to sit 

comfortably without having to hold on 

or lean against something,” he says. 

He points to the support of staff and 

members of Cambridge Fitness Centre 

who had a huge impact on helping him 

to overcome his previous perceptions. 

“I believe one of the biggest barriers 

for people with disabilities to be able 

to participate in an inclusive society is 

their perception of themselves and what 

others might think of them. Once those 

barriers are broken down, anything is 

possible.” 

There were many highlights for 

Maioro in the lead-up to the event especially 

the support through Facebook 

and in person. 

“Overcoming many challenges 

throughout the whole 12 weeks of dieting 

and training, to be at my best on the 

day were certainly,” says Maioro. 

“It was like character building.” 

The icing on the cake was being voted 

the People’s Champion of the NZWBBF 

event. 

The day of competition went mostly 

as expected, pumping up the muscles, 

applying the dream tan and taking photos. 

However, what he did not expect 

was to feel so knackered afterwards. 

In the 24 hours leading up to the 

event he had to deplete his fluids. Similarly, 

on the day of the competition he 

was restricted to 400ml of water. 

“As soon as I had finished my competition 

I drank nearly a litre of water,” 

said Maioro. Then, as one would expect: 

“I then went to McDonalds and got my 

favourite burger, a Kiwi Burger!” 



Smashing barriers 

Mike Smith is proof that age is no barrier to taking up a new sport 

– and competing successfully. The 41 year old reckons he is in 

his best condition ever physically and is thriving on returning to 

the stage in the world of body building. 

dedicating my whole journey 

to the older fellas like me, with the 

motto of don’t under estimate an 

“I’m 

old man with muscles,” he laughs. 

Mike is no newcomer to success in the 

sporting arena. His previous involvements 

have included table tennis, kick boxing and 

running. These days his work and personal 

life revolve around health and fitness. 

He is the owner of Trainstation Gym in Te 

Awamutu, where he trains a team of body 

builders – keeping his own motivation high. 

Mike first committed to body building 

four years ago, winning a New Zealand title 

and representing New Zealand at Mr Universe 

in Germany. 

“I’m pretty chuffed I’ve managed to come 

back to the sport this year in my best condition 

ever, at 41 years of age.” 

This achievement hasn’t been without an 

impressive amount of commitment and effort. 

It has taken 17 months of intense training, 

dieting and planning, but the results 

paid off with Mike winning the Masters title 

at both the WFF West Auckland Championships 

and Christchurch, qualifying for an 

international event in Australia where he 

won the South Hemisphere Masters title. 

However despite his impressive results, he 

is quick to downplay his success. 

“I’m an average guy, but want to prove 

with the right dedication and work ethic at 

any age you can do it.” 

Fitness Journal finds out more: 

What is your sporting background? 

I never excelled in sports at school but 

enjoyed PE gym sessions the most, which led 

to night classes of circuit training at the gym. 

Running was also a bit of a favourite and 

during the mid-2000s I competed in quite a 

few mid-distance events. 

As a youngster I also took to table tennis, 

winning a few minor titles. I spent three 

years kickboxing in my early 30s but found 

hitting people full force in the face wasn’t 

for me, and getting hit full force in my face 

definitely wasn’t for me! That was when I 

gave bodybuilding a decent nudge. 

Career details? 

I spent 12 years in retail with dreams of 

owning a gym. One day it all clicked and I 

made the plan that would put me where I am 

Mike’s top tips for people who 

want to get involved: 

1 

2 

3 

4 

5 

Only listen to one person. There 

are too many conflicting opinions 

and too much input will leave you 

second guessing everything. 

Find an experienced competitor 

as a mentor who can tell you 

exactly what to expect for the 

journey. 

Do NOT compare yourself with 

Instagram/Facebook/social media 

photos. Photos are very deceiving. 

GO to a local show or two. Get an 

understanding of what it’s all 

about and if it’s for you. 

Stay humble. 

Always stay humble. 

today. I now own and operate the Trainstation 

Gym Te Awamutu. 

How did you get into body building? 

I got my personal training certificate in 2011 

and began working as a personal trainer 

focusing on bodybuilding. I realised I didn’t 

want to talk the talk without walking the 

walk, so signed up for my first bodybuilding 

contest in 2012. I was so nervous I couldn’t 

sleep for three months. 

Name your biggest challenge when you first 

started? 

The bodybuilding routine. I am not a natural, 

I can’t dance (move) and it terrified me. 

What is now your biggest challenge? 

The bodybuilding routine. But I have significantly 

improved. 

What misconceptions do you think people 

have around body building? 

My favourite question. Bodybuilding really 

isn’t about getting your gear off and showing 

off onstage. 

I’m the complete opposite. It’s about accepting 

a challenge and seeing it through to 

the end, and getting the reward of recogni- 

tion from your peers for doing so. 

The challenge is completely secondary to 

how you look. 

Give an overview of what your commitment 

to the sport involves? 

I train a lot, probably more than most but I 

have the luxury of owning a gym. I usually 

start training at 4.30am, six days a week for 

around one and a half hours, followed by up 

to six hours of cardio spread over seven days, 

and five afternoon trains of up to one and 

half hours. On top of that, closer to a contest 

I will practise posing for an hour a week. 

And then a most important aspect...meal 

prep...around three hours per week. 

What aspect of the sport do you enjoy most? 

Seeing challenges through to the end and 

representing those who support me. 

List of achievements? 

18 shows in total since 2012. Results include 

14 first place wins in categories, six overall 

titles, one NZ title, represented NZ at Mr 

Universe in Germany, NZ at WFF Worlds in 

Surfers and most recently won the Southern 

Hemisphere’s Masters title at the WFF 

Champs in Queensland. 

How did your Trainstation business came 

about? 

To lead the way for others. When I started 

training, I didn’t have “that person”. I am 

now that person to others, having trained 

and coached many through the sport. I will 

happily do everything from nutrition to 

training and even to tanning them and driving 

them to the show. I love it. Also doing 

the sport as a team is a big advantage. 

What do you enjoy most about training 

others? 

Watching people’s confidence grow. That is 

the single biggest enjoyment for me. 

What has been the biggest personal 

learning curve for you? 

Understanding that everyone has different 

needs but we all just want to belong. 

What is your hardest body part to define and 

why? 

Quads. Everything is genetic but generally 

you find a way to bring your weaker body 

parts up. It has been slow progress on my 

quads but finally I think I am close to cracking 

the code. 

What are the key benefits of body building 

for men? 

Besides all the positive health benefits I 

would say self esteem and confidence. 

What drives you to keep going? 

Setting goals. Beating them. Setting goals. 

Supporters. 



The seduction 

of smoothies 

Whether or not it’s appropriate to wear active wear in public 

has been debated in the media recently, but the preferred 

drink of active wearers – the seemingly innocent smoothie – 

has escaped all the attention. 

I am all for an active lifestyle, so I support 

the right to step out in my exercise gear. 

What I’m concerned about is what’s in 

those smoothies and are they are actually 

good for you? 

Just like painting a rock gold doesn’t 

make it valuable, throwing stuff into a 

blender and calling it a smoothie does not 

mean it is healthy. 

The actual science behind blended foods 

is simple. The speed and velocity of the 

blades crack open the cell walls releasing 

all the nutrients into an easily digestible 

form. You could say that the blades ‘prechew’ 

your food for optimal nutrient 

absorption. 

So if you are using fresh, organic 

ingredients then you are getting some 

serious health benefits. If you use 

conventional produce however, you may 

be just adding more toxins to your body. 

There is a list of 12 foods known to 

contain the highest levels of pesticide 

residue. This ‘Dirty Dozen’ includes many 

of the foods regularly used in smoothies; 

almonds, bananas, carrots, celery, 

cucumbers, grapes, kale and apples. 

If we take a closer look at non-organic 

apples, according to the United States 

Department of Agriculture, they can 

contain up to 42 different types of 

pesticide residue, five of which are 

known carcinogens, 19 that are suspected 

hormone disrupters and 10 that are 

known neuro-toxins. 

deborah Murtagh 

Deborah Murtagh has more than 20 

years’ clinical experience in natural 

medicine, specialising in gut and bowel 

health, food intolerance and weight loss. As 

an avid researcher, the wisdom, experience 

and knowledge Deborah has accumulated 

is encyclopaedic. 

Her real gift though is how she teaches, 

inspires and shares this knowledge with 

her students in 47 countries around the 

world. One session with Deborah can 

literally change your life and help you 

become your most vibrant, healthy self. To 

see if her services fit with your health goals 

Deborah offers free initial meetings. Visit 

www.wholefoodsecrets.com 

So if you buy a smoothie without any 

idea of where the ingredients are sourced, 

you are playing smoothie roulette, 

health-wise. 

Then we need to consider how much 

sugar is in your favourite smoothie, 

or more importantly what the overall 

glycemic index (GI) is. 

Many store-bought smoothies are high 

GI, which means they dump huge 

amounts of glucose into the bloodstream. 

This stimulates the release of a load of 

insulin (also known as the fat hormone) 

into our system, followed by a big crash. 

By combining ingredients you can 

effectively lower the total GI and 

therefore control how slowly the energy 

is released into the body. This means 

even a sweet tasting smoothie can have a 

low GI if the sugar, fats, protein, vitamins 

and minerals are balanced. 

Sugar in a balanced smoothie behaves 

very differently in our body than sugar 

from a can of soda. 

This all leads to why any self-respecting 

active wearer should be scrutinising 

what’s in their store-bought smoothie 

and why homemade smoothies are a safer 

bet. 

Creating your smoothie at home also 

lets you personalise it to a point where 

you can actually produce the ideal 

smoothie for your body type, nutritional 

requirements and current health status. 

Your personalised smoothie should 

be medicinal and contain therapeutic 

levels of active ingredients, which over 

time, will greatly impact your health. 

Smoothies shouldn’t just taste great; they 

should also be great for you. 

For example, cinnamon and turmeric, or 

cacao and lucuma powder? These are not 

just ingredients to create taste, they have 

specific health benefits; 

Here are a few guidelines for 

creating smoothies: 

If you are using a water, coconut 

water or tea-based: 

• Avoid – dairy such as yogurt or 

milk. This style smoothie is best as 

an alkalising and cleansing green 

smoothies. 

• Include – greens, fruits, citrus, 

spices, fats like flaxseed and 

coconut oil. 

If you are using a dairy and nut milkbased: 

• Avoid – fruit (banana and avocado 

okay) – the proteins slow down the 

digestion of fruits which may 

cause fermentation leading to 

bloating and digestive issues. 

• Include – spices, superfoods, 

bananas, avocado and coconut oil. 

Smoothie tips 

Feeling aches and pains? You need 

turmeric, a powerful anti-inflammatory. 

Prone to 3pm energy slumps? Add 

some cinnamon to help stabilise blood 

sugar levels. 

Athletes should include cacao 

because its high in magnesium for 

muscle recovery. 

If you want to dodge the flu, add the 

Vitamin C-packed immune booster 

lucuma. 

Likewise, edible essential oils can 

really boost your smoothies taste and 

health benefits. 

There are ingredients to help reduce 

stress and promote calm, help 

with cramps and digestion. Some 

ingredients are good for your skin, hair 

and bones and others help detoxify. 

Based on what ails you, a smoothie 

could and should be completely 

personalised to maximise its benefits 

for you. 

No one wants a smoothie that tastes 

like cough mixture though, so here are 

some general guides to ensure your 

personalised smoothie tastes so good, 

you will actually enjoy drinking it. 

Smoothies should be broken up into 

four elements; 

• the base 

• the sweetener 

• the superfoods and 

• the nutritional supplements 

Each element can be carefully 

balanced to your individual needs. 

For example, if someone suffers 

with depression and hormonal 

imbalances, but exercises a lot, they 

need a cashew nut milk base (great 

for depression), raw cacao powder 

(magnesium and muscle relaxant), 

with maca (hormone balancer), and 

a pinch of Himalayan salt along with 

frozen banana (for exercise recovery 

and digestion). 

This would be the ideal smoothie 

health-wise and it would taste like 

a chocolate caramel Mars bar. One 

serving of this smoothie daily over 2-3 

months could have a great impact on 

health. 



Whole food secrets 

smoothie recipes 

Gingerbread Smoothie 

Anti-inflammatory Õ anti-viral Õ anti-parastic Õ anti-bacterial Õ anti-nausea 

Prep time: 5 mins plus soaking 

Servings: 4 x 185ml 

INGREDIENTS 

2 cups of vanilla almond milk 

1/3 cup cashews, raw soaked 

overnight in water and drained 

1 frozen banana 

2 tbp organic molasses 

1 tbsp maca powder 

1 tsp ground cinnamon, or 1 

drop cinnamon essential oil 

1 tsp freshly grated ginger, or 

ground ginger, or 1 drop ginger 

essential oil 

1 pinch freshly grated nutmeg 

½ tsp ground cardamom 

Method 

1. Soak cashews overnight in 

water then drain and rinse. 

2. Once soaked and rinsed, 

place cashews with all other 

ingredients into your blender 

and blend until smooth. 

3. Dust with a little ground 

cinnamon (optional) 

nutrition data per serve 

carb 25 g | carb from sugar 13 g 

| net carbs 23 g | protein 4 g | fat 

11 g| fibre 2 g 

Wild Strawberry & Good Green Stuff Rainbow Smoothie 

by @tastefullytash 

Pink layer 

½ banana 

¼ cup raspberries 

¼ cup coconut or unsweetened natural 

yogurt 

1 scoop Nuzest Clean Lean Protein Wild 

Strawberry 

Green layer 

½ banana 

¼ cup coconut or unsweetened natural 

yogurt 

½ cup baby spinach leaves 

1 scoop Nuzest Good Green Stuff 

Toppings 

1 kiwifruit, any super-foods, fruit or berries 

you have lying around. I use granola, berries, 

yogurt and edible flowers 

Method 

Blend all the pink layer ingredients together. 

In a separate or washed blender, blend all the 

green layer ingredients. Thinly slice the kiwifruit 

and line a glass with it. Pour in the green 

smoothie. Optional step (add a layer of yogurt 

or granola on top of the green smoothie). Pour 

the pink smoothie on top of the mixture. Add 

your favourite toppings and enjoy! 

Hot Apple Pie Smoothie 

Full of vitamins Õ anti-nausea Õ high in fibre Õ immune booster Õ anti-inflammatory 

Prep time: 5 mins 

Servings: 4 x 250ml 

INGREDIENTS 

1 packed cup spinach 

1 banana 

2 medjool dates 

5 drops cinnamon oil, or 2 tsp 

ground cinnamon 

a pinch of nutmeg 

¼ cup of walnuts 

2 organic apples 

1 tbsp flaxseed oil 

2 cups strong brewed herbal 

apple tea 

Method 

1. Place all ingredients into your 

blender and whiz on high until 

smooth and hot. 

Best served warm! 

nutrition data per serve 

carb 17 g | carb from sugar 4 g | 

net carbs 13 g | protein 3 g | fat 

14 g| fibre 4 g 



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St John’s College athlete development programme 

Athlete development at St John’s College is receiving global 

input, as part of a national three year Doctoral Research 

programme investigating how philosophies from athletic 

development modelling can be integrated within school-based 

physical education. 

The programme has seen the 

appointment of Andrew Pichardo 

as director of athletic development, 

and is part of a strategic partnership 

with AUT, New Zealand's leading sports 

science university. 

The partnership allows St John's access 

to AUT's Athlete Development programme, 

to create a model which provides a holistic 

approach to youth development. 

The research is being led by St John's 

old boy, John Cronin, who is a professor 

of strength and conditioning at AUT and 

co-director of Sports Performance Research 

Institute NZ (SPRINZ). 

The appointment of Andrew sees him 

working primarily with the St John's Sports 

Institute and leading teams and individuals. 

He is completing research for a PhD 

focusing on Youth Athlete Development 

under John Cronin and in working with St 

John’s College, PE staff and students have the 

opportunity to be research subjects throughout 

the next few years. 

Andrew is implementing a Long-term 

Athlete Development model with a focus 

on movement competency and building 

strength, which will aim to reduce risk of 

injury, enhance performance, and empower 

the students to live healthy, active lifestyles. 

Tauranga Boys’ College is also involved in 

a similar research project and PhD students 

in respective schools will work as a team and 

Winger Hamilton supporting SJC Athletes 

share research findings to implement successful 

concepts in their school PE programmes. 

“It is a significant investment by St John’s 

College and represents a key advancement 

for the sports programme. A number of 

other initiatives will be implemented in the 

next three years to drive St. John's forward 

and provide further opportunities for 

current and future students,” says St John’s 

College principal Shane Tong. 

In addition Andrew is working on Youth 

Athlete Development programmes aimed at 

year 7 and 8 students (aged 11-13), where he 

visits local schools and runs a twice weekly 

academy at SJC, focusing on ensuring young 

athletes develop the core competencies 

which help them develop as athletes in a safe 

and scientifically controlled environment. 

The long-term goal is to prevent injury by 

ensuring young athletes developed the core 

strength to handle the increasing workloads 

as they progress through their chosen sport. 

John Cronin 

For Professor John Cronin, being an 

academic and researcher is all about 

people. He sees his role as a professor 

of strength and conditioning as the 

perfect nexus between consultancy, 

research and teaching. 

After completing his PhD from the 

University of Auckland in 2002, he 

was promoted to Associate Professor 

at AUT University in 2005 where he 

has established himself as an expert 

in human movement research with a 

particular focus on the strengthening 

of muscle. 

Research in high performance sport 

is a key focus. Former discus World 

Champion Beatrice Faumuina, New 

Zealand Cricket and the Silver Ferns 

have also benefited from his strength 

and conditioning expertise. 

As co-director of the Sports Performance 

Research Institute New Zealand 

(SPRINZ), Professor Cronin has 

fostered important links with High 

Performance Sport New Zealand and 

many national sporting organisations. 

Andrew Pichardo 

Originally from Fort Worth, Texas, 

Andrew holds a Master of Science in 

Exercise Science, with a concentration 

in Strength and Conditioning and 

a Bachelor of Science in Exercise Physiology 

with a minor in Psychology. 

He also holds a Certified Strength 

and Conditioning Specialist and USA 

Weightlifting Sports Performance 

Coach certification. 

Andrew has worked with strength 

and conditioning programmes at 

every level including elite sporting 

high schools, IMG Academy, big time 

university programmes, such as Midwestern 

State, University of Florida, 

and Appalachian State, and at professional 

level. including the Milwaukee 

Brewers (Major League Baseball) and 

most recently with the sledding sports 

(bobsled, skeleton, and luge) at the 

Lake Placid Olympic Training Centre 

in New York. 

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32 fitness journal JULY 2016 


Kiwi kids need to kick 

screens to the curb and 

exercise more 

Half of Kiwi parents believe their children aren’t getting enough 

exercise, with the amount of time spent on screens the main 

culprit to blame, according to AIA New Zealand’s Healthy Living 

Report released recently. 

The AIA Healthy Living Index, 

commissioned by AIA Group, interviewed 

more than 10,000 people 

across the 15 markets in which AIA 

operates. 

AIA New Zealand head of marketing and 

communications, David Savidan, says the 

survey, which follows benchmark studies 

in 2011 and 2013, aims to understand how 

Kiwis feel about their health, their concerns 

and hopes for a healthier way of life, and 

how this has changed over the years. 

“New Zealand’s Healthy Living Index 

score for adults currently sits at 63 out of a 

possible 100 points. 

“Parents believe the main 

reason their children 

are not getting enough 

exercise is because they’re 

spending too much time on 

screens.” 

“In comparison with the previous survey 

results (58 in 2011 and 61 and 2013). New 

Zealand parents’ satisfaction with their 

children’s health sits higher at 76 percent. 

But there is still room for improvement.” 

Parents believe the main reason their 

children are not getting enough exercise is 

because they’re spending too much time on 

screens – on the internet (50 percent), watching 

TV (25 percent) and playing video games 

(21 percent). 

Homework is not a common reason, with 

just 10 percent of parents providing this 

reason. 

Similarly, half of parents in New Zealand 

feel their children are sleep deprived for 

similar reasons, including spending too 

much time online (51 percent), playing video 

games (22 percent) and watching TV (20 

percent). 

“Taking all of this on board, we can see 

why one in five (22 percent) of New Zealand 

parents would like their child to lose 

weight,” says Mr Savidan. 

Healthy eating habits are still limited to 

the basics of drinking more water and eating 

more fruit and vegetables, but New Zealanders 

are not necessarily practising this advice, 

with 84 percent of Kiwis tending to eat while 

distracted and 79 percent having unhealthy 

snacks in between main meals. 

“We’d like to encourage Kiwi adults and 

kids to take action by making adjustments to 

their daily lives, like reducing screen time, to 

improve their general health and wellness. 

Healthy eating and exercising regularly 

are essential to a healthy lifestyle,” says Mr 

Savidan. 

AIA has compiled a list of suggestions to get 

children exercising: 

· Sign your child up to a sports team or club 

– many of these are offered through school. 

· Go for a family walk to the park or around 

the neighbourhood. 

· Try and get out and about on the weekends, 

exploring the beach, bush walks etc. 

· Lead by example – children are more 

likely to join in if they see their parents 

exercising. 

· Make it fun but also introduce elements 

of competition – encourage them to complete 

a number of steps, jumps, skips each 

day, and beat previous records. 

Other key findings from the AIA Healthy 

Living Index: 

· Kiwis rate themselves only 6.3 out of 10 

on their overall satisfaction with health 

and 63 percent feel their health is not as 

good as five years ago. They recognise that 

healthy living is multi-faceted, including 

both physical elements (49 percent) as well 

as mental aspects. 

· New Zealanders have widespread concerns 

about various health conditions, with 

the main concerns being heart-related illness 

(67 percent), cancer (63 percent), being 

overweight/obesity (59 percent), and having 

a stroke (57 percent). 

· Adults in NZ can be motivated to exercise 

and eat healthier by a range of reasons – 

tangible effects such as feeling better physically 

(84 percent) and mentally (81 percent), 

looking better (79 percent), and better 

posture (72 percent) as well as smaller and 

more achievable goals (69 percent) which 

will help them change one step at a time (70 

percent). 

· Many adults in NZ view organic foods (90 

percent) and healthy foods (78 percent) as 

generally more expensive, more so than the 

regional averages (81 percent, 72 percent). 

More than half see organic foods as being 

better for one’s health (57 percent), but at a 

much lower level than the regional average 

(77 percent), possibly reflecting fewer concerns 

about the quality of their foods in NZ. 

· Two-thirds (66 percent) of New Zealanders 

have a medical check each year (52 

percent regionally). 

About AIA New Zealand 

AIA New Zealand is a member of 

the AIA Group. Since the company 

arrived in New Zealand in 1981, 

AIA New Zealand has consistently 

provided the market with innovative 

personal and business insurance 

products that suit the Kiwi way of 

life. AIA meets the long-term savings 

and protection needs of individuals 

by offering a range of products and 

services including life insurance, 

accident and health insurance and 

savings plans. 

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N KGS Fitness Journal Advert VHC3997 HRF.pdf 1 1/07/15 4:54 pm 

Getting kids to eat their 

five a day the easy way 

Many parents struggle to get children to eat the 

recommended five serves of vegetables and three of fruit 

every day — and sometimes mealtimes can feel more 

like a battlefield. So, what if you could get your little tykes 

queuing up for their daily multi-nutrients? 

Nuzest has designed a multi-nutrient 

mint-choc smoothie that 

could take the fight out of healthy 

eating for kids. 

Kids Good Stuff delivers all the essential 

vitamins and minerals for healthy growth, 

development and learning—plus greens, 

veggies, berries, pre- and probiotics, digestive 

enzymes and other trace nutrients. 

With more than 60 ingredients including 

superfoods like blueberries, broccoli, 

sprouts, spinach, spirulina, kelp and red 

marine algae; Kids Good Stuff is fortified 

with pea protein and 24 vitamins and 

minerals. 

“Our formulation has been designed to 

appeal to kids’ taste buds while supplying 

ingredients the way they naturally occur 

in food, wherever possible,” says Kids Good 

Stuff co-formulator and nutrition expert, 

Cliff Harvey. 

“This means that key vitamins like 

Vitamin B12, Vitamin B9 (folate), Vitamin 

D3, Vitamin A and Vitamin E are delivered 

in their bioactive form – the form which is 

most easily absorbed and used by children. 

“These are important building blocks for 

a strong immune system, growth, development 

and boundless energy. Sadly, cheaper 

less effective forms are often found in children’s 

multivitamin products.” 

Kids Good Stuff is allergy-friendly with no 

gluten, egg, dairy, soy or nuts and is free from 

GMOs, additives, preservatives and added 

sugar or add to bliss balls and raw slices. 

One 15g daily serve goes a long way 

towards helping children meet or exceed 

the recommended daily intake (RDI) for 21 

vitamins and minerals. 

To make a delicious Kids Good Stuff 

smoothie just add your favourite chilled 

milk or water and shake, blend or stir and 

serve. 

Kids Good Stuff is not a meal replacement 

but is designed to add a convenient, 

multi-nutrient boost to fill the gaps between 

meals the healthy way. 

We have a programme 

for your child! 

NETBALL | CRICKET 

FOOTBALL | DODGE BALL 

20230 

Baby Gym & Playgym 

Learning through exploration 

Gym for all 5-7yrs - 

Fun and Fundamentals 

8-12 yrs - Extend the Fundamentals into skills 

Gym Plus 

Skill Extension without Competitions 

Family Gym 

Family Fun in Fundamentals 

Tumbling 

Everything from beginner to advanced 

Boys Only 

Let boys be boys in a safe environment 

Trampoline For All 

Extending the backyard skills 

www.hamcitygymsports.co.nz 

office@hamcitygymsports.co.nz 

(07) 849 4546 

Action 

Indoor 

Sports 

Hamilton 

5 years and over $12 

4 years and under $6 

For Family 

Fun! 

Corner Duke Street and Aztec Place, 

Hamilton 

Ph: 07 847 1653 

hamilton@actionindoorsports.com 

m 

www.actionindoorsports.com/hamilton 

ton 

HAMILTON’S 

MASSIVE 

INDOOR 

PLAYGROUND 

Corner Duke Street and Aztec Place, 

Hamilton 

Ph: 07 847 1653 

hamilton@inflatableworld.co.nz 

www.inflatableworld.co.nz 

20112 

6779052AA 

6779052AA 



Dancing with 

Limelight 

We recently spoke with Kerry Mills, director of Limelight 

Dance Academy to find out more about this local dance 

school, and dance as an art form as well as exercise. 

FJ: How would you describe the learning environment 

at Limelight Dance Academy (LDA)? 

KM: My aim with LDA has always been to 

foster and encourage the love of dance and 

performance. Our teaching staff strives to 

maintain high standards of dance teaching 

in a positive, safe and caring environment. 

FJ: Does your school cater to all abilities? 

KM: Yes LDA is definitely and allcomers 

studio! We start with pre-schoolers and go 

through to adult classes. In this we have a 

great mix of the recreational dancers as well 

as those who may wish to carry on to a career 

in dance. 

KM: Yes, each year we hold an annual 

performance which includes all students 

from the school, giving them the chance 

to showcase what they have learned that 

year. We also look to perform at local 

events, like the Christmas parade and 

various events at the gardens. Also this 

year we are taking a performance troupe 

to the United States to take classes at three 

internationally renowned dance schools, 

and then to perform at Disneyland. This 

will be a real highlight for the students, 

and hopefully something we will be able 

to do again in the future. 

FJ: What is it you most enjoy about teaching 

dance? 

Jazz Unlimited 

Dance studio rocks! 

Qualified and Registered teachers for Classical Ballet, American Tap & Jazz, 

Contemporary, and Hip Hop. 

We have been in Hamilton for 25 years, and are well-known for our caring and inclusive culture, 

excellent teaching and exam results, and a superb end-of-year-show. It’s a great place to learn to dance. 

Enrol NOW for Term 3, 2016, Spaces may be limited. 

Visit our new purpose built studios: 

The Dance Centre, 188 Kent Street, Frankton 

(Norton Road end). We have 4 studios on site with commercial air conditioning, 

sprung floors, and wall-length mirrors. Free parking. 

Please visit www.jazzunilimited.co.nz for the timetable, 

etc, or email jazzunlimited@xtra.co.nz, or phone (07) 838 0096. 

There are also classes for Ballroom, Latin, Salsa, Argentine Tango, 

and Modern Jive (Latin Rock) – please visit 

www.planetdance.co.nz 

20119 

FJ: What dance styles are offered at LDA? 

KM: We offer Royal Academy of Dance 

Ballet, New Zealand Association of Jazz & 

Contemporary as well as HipHop and Tap 

classes. We have also recently been trialling 

classes in Lyrical, Funk and Musical Theatre. 

FJ: Are there opportunities for your students 

to perform outside of the school? 

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. 

KM: Teaching dance has been a wonderful 

way to share with others my passion, which 

has enriched my life in numerous ways. I get 

so much out of watching the students develop 

and grow in confidence and ability. Dance 

offers not only an artistic and fun fitness 

activity; it also helps nurture confidence and 

discipline. If I can share even a small amount 

of what dance has brought to my life with 

others, I would consider that a success. 

For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 

email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz 

20223 20001 



Body and Motion Ltd 

Body and Motion Ltd, Cambridge - the only fitness 

facility in Waipa which is a staffed, family-friendly 24 hr 

accessible gym, with both a unisex and ladies only gym. 

We are a place where people find friends, set goals and 

work together towards discovering and reclaiming their 

fitness and wellbeing. 

The perfect place to meet locally 

Breakfast | Brunch | Lunch 

The time you enjoy 

wasting is not 

wasted time 

Robinson Street, Cambridge 

07 823 0440 

Facebook/suburbankitchen 

20219 

Body and Motion’s personaland 

group trainers are all 

highly qualified and experienced, 

most of them having 

been national athletes in their sport, 

making them the perfect choice to 

help people discover and reach their 

goals. Whatever your stage of fitness 

and strength, our trainers are here to 

motivate, support and train you; every 

4-6 weeks for FREE as part of your 

membership. 

No matter what your needs, we cater 

for all levels of fitness, strength and 

mobility, including: Zumba, Spin, 

Pilates, Bootyblast, Pilates, Yogalates, 

Pump, Circuit, Gymsticks, Step’n 

Shape, FightFit , Gym Worx and 

Bootkamp. 

Classes are included in your 

membership at no extra cost. All our 

trainers are qualified and experienced 

and will adjust exercises for each individual 

in the class to ensure maximum 

value and minimum risk. Health and 

safety is adhered to at all times. 

We believe 80 percent of results 

come from nutrition/diet and 20 

percent from training. To support this, 

all our clients are entitled to a free 

consultation with our in-house nutritionist. 

Overall wellbeing is the basis 

of information and recommendations 

given to our members, promoting a 

healthy, balanced and sustainable lifestyle 

which brings happiness, success 

and fulfilment of goals. 

When thinking about joining a 

gym, most people worry about longterm 

commitments. Not to worry - we 

offer a wide range of options, including 

physio memberships, corporate 

memberships for large groups, to discounted 

school/student memberships, 

with no long-term commitments. 

Clients can choose the term they feel 

comfortable with to suit their needs. 

As part of this, we would like to offer 

a seven-day cooling off period to any 

new member who signs up with us 

before July 31, 2016. Email mel@bodyandmotion.co.nz 

for inquiries. 

Body and Motion Ltd – the fitness 

facility that offers it all. 

You’re 

onlY one 

workout 

with a 

friend 

awaY from 

a good 

mood.. 

Sign up together for 6 monthS 

for aS little aS $15.50 per week* 

• Ladies Only Gym pluS Unisex Gym 

• 24 Accessed Facility 

• free Monthly Personal Training 

Assessments 

• free Group Training Classes Including 

Pilates, Bootcamp, Spin, Zumba, Pump, 

Circuit and Fight Fit 

• free Nutrition Consultations 

• Sauna’s, Showers and much, much more! 

2 Oliver Street, Cambridge 

P: 07 827 0847 

20227 

www.bodyandmotion.co.nz 



The Avantidrome is Waikato’s 

newest sports and leisure 

facility, appropriately located in 

Cambridge – the heart of the 

Waipadistrict and ‘Home of 

Champions’ territory. 

Avantidrome offers 

something for everyone 

The Avantidrome has not only 

formed a hub for New Zealand’s 

best athletes, but is very much a 

proud community facility and an 

asset to the Waipa region. 

Day-to-day, the Avantidrome offers something 

for everyone. Our Have a Go sessions 

are perfect for beginners and provide a taste 

of what it’s like to ride the track. 

Kids love to burn off energy in the Gallagher 

Bike Skills Park, while the Life Fitness 

Zone, our infield gym, offers an inspiring 

place to work out. 

If spectating is more your thing, take a 

seat in the stands and watch New Zealand’s 

track cycling team train. If you’re passing 

by, why not jump in one of the tour groups 

and hear all there is to know about this 

outstanding facility. 

The Avantidrome offers something for 

everyone. Our schools' track sessions are 

great interactive sessions for kids. Bring your 

kids down to try out the track and develop 

skills so they can be a part of the Friday night 

Schools Racing. 

The BNZ Corporate Challenge is a great 

event that is back this year after great feedback 

from the last event. The BNZ Corporate 

Challenge aims to entice a variety of 

riders – from those who have never stepped 

inside the Avantidrome before, to those 

who will be returning for their third or 

fourth time. It is the perfect team challenge 

which provides a unique team building 

experience. 

The trike programme is a community 

project which is designed to enhance riders’ 

confidence, balance and assist in rehabilitation. 

The Avantidrome trike classes have 

grown considerably in the last year. The 

trike programme kicked off with one class 

per week, but 18 months on, there are now 

14 classes available each week. 

Here’s a snapshot of what the Avantidrome 

has to offer – as you can see, there 

is bound to be something for you at the 

Avantidrome. 

We are excited for the community to 

experience all the Avantidrome has to offer. 

Make sure you stop in and take a look. 

www.avantidrome.co.nz 

www.facebook.com/avantidrome 

Avantidrome 

/ National Cycling 

Centre of Excellence 

The world class velodrome at Cambridge 

is the Waikato’s newest sports and leisure 

facility, providing an environment where 

champions inspire the participation of 

everyday people. With a 250m indoor 

wooden cycling track, Gallagher Bike 

Skills Park, access to Te Awa Cycleway, 

2,800m 2 in-field, public fitness zone and 

300m concourse there’s lots of room 

for a range of sports and events, and 

something for everyone. 

Life Fitness Zone 

Bringing together a combination of high 

quality programming and service, this is a 

public fitness option within a world class 

facility. With brand new gym equipment it is 

the perfect combination of cardio equipment, 

strength machines, free weights and functional 

training. The generous floor layout gives users 

plenty of space for exercise of all types. 

Community use 

From beginners to New Zealand’s medal winning track 

cyclists, even non cyclists, there’s something for everyone. 

Come and try our Have a Go beginner sessions (bike, 

helmet and instruction included), get accredited, become 

a regular rider and even try racing. If you can ride a bike 

you can ride the track. An indoor wooden pump track, 

trikes, public fitness zone, walking on the concourse and 

the bike skills park are other options. 

Corporate use 

The Avantidrome is about high performance so make us 

your destination for corporate functions with a difference, 

from team meetings to team building. With our track, 

bike skills park, Te Awa cycleway, in-field and meeting/ 

function rooms you can come in and do your own thing 

or we can tailor a package with activities and presenters 

that will be truly inspirational. 

Avantidrome, 15 Hanlin Road (SH1) Cambridge | www.avantidrome.org.nz 

FB Home of Cycling – 0800 velodrome or 07 823 1421 

20305 



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 

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 

• Mobile 

Personal 

Training 

• Sport Specific 

Strength and 

Conditioning 

• Nutrition analysis 

and strategies 

• Small group 

training 


/naturallyhealthynz 


For class timetable and full details visit 

www.balanceyoga.co.nz or contact 

Sarah 027 287 3444 

20272 

11835 

Can you truly say you have been nourishing 

your body? Are you full of energy and vitality? 

Sometimes it is easy to let life get in the way, 

now it is time to put yourself first. 

For nutritional education, plans and guidance 

tailored to your needs contact Danielle 

Roberts (Bsc Human Nutrition) 

M: 027 8443547 

E: danielle@fuelnutrition.co.nz 

www.fuelnutriton.co.nz 

www.facebook.com/fuel 

nutrition4life 

Contact Jasmine 

Supporting 

you to reduce 

stress, improve 

focus and fulfil 

your unique 

potential. 

E: Jasmine@jasminesampson.com | M: 0274 877 301 

www.JasmineSampson.com 

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 





The Risks of 

Bleeding Gums 

By Simone Cornier 

Registered Dental Hygienist at Old Villa Dental 

One of the most common responses I hear 

from patients when explaining that their 

bleeding gums is a disease is “yeh, but 

that’s just normal, right?” 

Wrong! If you are one of the 51 percent 

of Kiwis that have bleeding gums please 

know that there is nothing normal about 

your body bleeding. It has a wide variety of 

adverse effects to your life. 

Not only is your health affected, but for 

many it can be the difference between life 

and death, getting a job, finding a partner 

(no one enjoys kissing a smelly mouth) or 

impressing a client. 

What is gum disease? 

Gum disease is a serious oral health issue 

that affects more than half of the New 

Zealand adult population. It is an infection 

that attacks the gum tissue and the bone 

that supports your teeth. 

The infection comes from bad bacteria that 

turn into plaque, then hardened tartar. 

In its early stages, gum disease is called 

“gingivitis”, in later stages, “periodontitis”. 

Without professional treatment, 

periodontitis leads to tooth loss and 

other serious systemic health conditions, 

like bacteraemia, heart disease and 

diabetes. 

When you eat food particles become 

lodged between your teeth. Sometimes, 

you don’t even realize that you still have 

food in your mouth because particles 

lodge in various crevices of your teeth. 

If you don’t effectively remove plaque 

that feeds on these particles, you’re 

giving bad bacteria, which grows, thrives, 

and eventually causes gum disease and 

systemically compromises your health 

and tooth retention, a feast. 

How to treat gum disease 

The cheapest form of dentistry is using 

the correct brushing technique, regular 

brushing, flossing and seeing your dental 

hygienist at least once every six months. 

Regular checkups by your dentist 

are very important since it helps you 

maintain your health status. 

At Old Villa Dental we practice 

preventative dentistry so that our 

patients can maintain their healthy 

status. 

Flossing and dental care tips 

Make flossing a healthy habit. Keep a box of 

floss next to your bath or in the shower so 

that you will remember to floss right before 

bed. 

Use a different section of the floss string 

for each quadrant of your mouth to avoid 

transferring bad bacteria from one part of 

your mouth to another. Take note if there’s 

any bleeding every time. Floss at least once 

daily, and try to floss after each meal. 

Surprise your dentist 

Dentists know how important it is 

to floss your teeth daily in addition 

to brushing, which is why they 

strongly encourage it and usually 

offer you free floss at your checkups. 

Surprise your dentist (and 

yourself) at your next six monthly 

examination by committing to a 

flossing regimen today. 

Another way that you can improve your 

oral health and avoid gum disease is to 

brush with a high quality electronic 

toothbrush. These brushes do wonders in 

removing food particles from around the 

teeth and gums. 

It’s also a wise idea to join a program to 

quit smoking or chewing tobacco if you 

want to avoid gum disease (smoking 

weakens your body’s ability to stave off 

infection). 

Keep up these oral care habits to 

avoid complications with gum 

disease and ensure good dental 

health well into the future. Floss and 

save. 

Make your hygienist your 

benefactor and have your dentist 

say: “Nothing for me to do here 

today!” 

Preventative Dentistry 

Featured Services 

• Same Day Dentistry 

• Emergency Appointments 

• Frenectomies 

• Full Mouth Dental Restoration 

• Cosmetic Dentistry 

• Orthodontics 

• Dental Implants 

• CEREC Crowns, Inlays, Onlays 

• Sedation Dentistry 

• Oral Cancer Tests 

• Family Dentistry 

• Periodontics 

• Root Canal Treatments 

• Oral Hygiene 

• Teeth Whitening 

At Old Villa Dental, our whole team work tirelessly 

to provide quality, pain free dentistry at affordable 

prices to patients from all over the Waikato and 

beyond. We pursue a high professional standard 

in dentistry, and enjoy keeping abreast of the latest 

technology through continued education. 

We offer up to 24 months interest free payment 

options through Q Card as well as other payment 

plans such as GE Money. *Normal conditions apply. 

For your comfort we offer our patients the following 

complimentary choices: 

• Rocket Locally Roasted Coffee 

• Relaxing Hand Massages 

• Hot Towels 

• Alkaline Water 

• Ultrasonic Jewelery Cleaning 

• Warm Blankets 

0800 142 717 

Open 7am - 8pm 

Mon-Fri 

www.oldvilladental.co.nz 

24 Grey Street, Hamilton East 

$59 

Save 

$63 

Exam and Digital 

X-Rays 

Also Includes: 

- Low radiation digital x-rays 

Present this voucher to take advantage of 

Expires July 31, 2016 #fj0716

Fitness Journal July 2016

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