Fitness Journal May 2016

Fitness Journal
Waikato Edition | Volume 3: Issue 5 | May 2016 health | performance | wellbeing
free
Hyperbaric
oxygen therapy
feel the
power
Resistance
training 101
netball
goals
How to
achieve
them
wheelchair
boDy builder
maIoRo
Barton
WIN:
Personal training sessions, Funkita togs, foodie treats and more
Holistic Wellness Centre
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability
Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy
20116

‘Reputation & Experience you can Trust’
Peter Neuhauser
RDONZ
Anna Megaffin
BOptom, TPA NZAO
Chris Bell
RDONZ
ExclusivE stockists of
Contact us.
456 Anglesea Street, opposite Collingwood Mowers Phone: 07 838 3454
(plenty of free parking available)
Email: reception@bellneuhauser.co.nz
2 fitness journal MAY 2016
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20265

20116
From the editor
Mother’s Day is not
just an opportunity
for your family to
show appreciation.
It is also an ideal time to encourage
your mother to take on a
new project or activity, for pure
enjoyment.
Too often mothers are the
ones racing around behind the
scenes, making sure everyone
else has time for their interests;
leaving no time for themselves.
So let’s make Mother’s Day
2016 a time for families to unite
and ask mum what she would
like. Not just for the day, but from
life. Mothers often sacrifice their
own interests to support family’s
individual pursuits. So encourage
your mother to carve out some
time for activities she may enjoy.
In this month’s issue we
share expert advice on resistance
training. Many mothers
shy away from the thought of
‘weight training’ perceiving it to
involve bulking up and bulging
muscles. But in fact the benefits
of resistance training are widely
recognised, so we’re packed with
information on how and why you
should get started.
It doesn’t matter if you’ve never
been a ‘gym bunny’; the first
Lisa Potter
Editor
Find us on facebook:
fitnessjournalwaikato
COVER photo: Photo by Nikki Kim
Fitness Journal
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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12 Mill Street, Hamilton PO Box 1425,
Hamilton 3240. Phone: (07) 838 1333
www.wbp.net.nz
health | performance | wellbeing
step is participation and arming
yourself with the knowledge of
what works for you personally.
To get you started we’ve got some
personal training sessions up
for grabs with Get It Fitness and
some inspiring personal stories of
everything from wheelchair body
building to body sculpting and
power lifting.
Plus we’ve got a special feature
on ‘Taming the Bounce’; the first
in a two-part series where we ‘test
drive’ a range of sports bras – taking
the pain out of bra shopping
for you.
And if you’ve ever been
confused about sugar and its
associated warnings, check out
nutritionist Danielle Roberts'
guide to sugar in its various
forms, including fruit and stevia.
Here’s to an inspiring month of
fresh opportunities.
WIN:
Fitness Journal
Waikato Edition | VolumE 3: issuE 5 | May 2016 hEalth | pErformancE | WEllbEing
hyperbaric
oxygen therapy
netball
goals
how to
achieve
them
Personal training sessions, Funkita togs, Foodie treats and more
Holistic Wellness Centre
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability
Podiatry / Ma sage / Psychology / Nutrition / Personal Training / Physiotherapy
feel the
power
resistance
training 101
WhEElchair
body buildEr
maIoRo
BaRtoN
Production (Advertising copy/proofs):
production@wbn.co.nz
WaikatoBusiness
PUBLICATIONS
frEE
WIN WIN WIN
Competition corner
Kick start your fitness training
The benefits of a personal trainer are more
than professional advice and expertise. There
is also accountability, support, a personalised
training programme and endless motivation.
Training with Get It Fitness trainers is an
exciting and effective way to achieve your
health and fitness goals.
Get It Fitness take pride in providing health
and fitness solutions, no matter what level of
fitness you are at. With a team of specialists
to tailor your programme, Get It Fitness can
meet you in the gym or train you outdoors; it is
Make a splash wherever you are, in an
eye-catching pair of Funkitas. These
bright and vibrant designs stand out from
the crowd. Funky, fresh and colourful, the
flattering designs are made from chlorineresistant
fabric.
We’ve got a pair to give
away to one lucky swimmer.
To enter, email your name,
address and contact
phone number to
win@fitnessjournal.co.nz
with Funkita in the
subject line, or enter at
fitnessjournal.co.nz.
Don’t forget to include
your size. Entries close
May 30 2016.
all about flexibility and getting the most out of
your time and effort.
Enter to win a set of three one hour personal
training sessions with a Get It Fitness trainer.
To enter, just email your name and contact
details to win@fitnessjournal.co.nz with
Get It Fitness in the subject line, or enter at
fitnessjournal.co.nz.
Entrants must be 18 years plus and able
to attend the personal training sessions in
Hamilton. Entries close May 30 2016
Funky Funkitas
Competition Terms and Conditions:
Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable
or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the
draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional
offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering
a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the
names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.
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fitness journal MAY 2016
3

Start your day
with zest
Kick start your day with the goodness of
Chantal Organics Ginger Zest Grainola.
Created with organic and natural ingredients
(and rice syrup instead of sugar),
it is also sprinkled with tart plum, seeds,
cashew nuts, a hint of cinnamon and a
refreshing ginger flavour.
(chantalorganics.co.nz)
Skin Smoothies
Just like ordering a coffee, sometimes skin
prefers full cream and sometimes it prefers
light milk! When it comes to healthy,
glowing skin, Oasis beauty cleansers
recognise that skin has different cleansing
needs at different times. With natural
ingredients, clay, shea butter, sweet almond
and calendula, these are a balm for
sensitive skin. (oasisbeauty.com)
Yogalicious
Stretch with confidence
in these ultra flattering
lululemon Align pants. The
buttery soft lightweight
fabric allows the ultimate
freedom to move.
(lululemon.co.nz)
Let there be light
See. Be Seen. Be Charged. All
with this versatile hands-free
clippable lantern, which moves
with you for on-the-go light
and power. It's a headlamp,
lantern, and bikelight all in one
highly compact form. A USB
rechargeable battery provides up
to 52 hours of light.
(trekntravel.co.nz)
The perfect
exercise partner
Known as the “patron saint of muscles and
bruises”, arnica has been used for centuries
to relieve and restore everything from
bruises and muscle tightness to inflammation
and sprains. Weleda’s Arnica Sports
Shower Gel is the perfect pick-me-up after
a workout, with refreshing rosemary and
lavender to energise. (weleda.co.nz)
#loveit
These are a few of our
favourite things...
Sleek storage
With the renewed interest in cycling, this
German designed ‘bike rack’ is possibly the
cutest thing ever. Stylishly elegant, it takes
up minimal space and was crowd funded
for its first round of orders. Simply smart.
(Parax.de)
Natural Buzz
Treat your skin with Manuka
Doctor apiclear Purifying Face
Mask, perfect for removing dirt, oil
and impurities. Ingredients such as
manuka honey, bee venom, grape
seed oil and aloe vera juice make for
a naturally healthy glow.
(Manukadr.co.nz)
Straight Up clever
For those who sit hunched over a desk, the Lumo
Lift is the ideal partner. The world’s first digital
posture coach and activity tracker made TIME
Magazine's 25 Best Inventions of 2014. As the
trend for gadgets to monitor and encourage
activity continues, the Lumo Lift and Lumo Back
posture and activity trackers provide actionable
feedback to encourage you to stand tall (if you
slouch, it vibrates) and move more to promote a
healthier, active lifestyle. (lumobodytech.com)
4 fitness journal MAY 2016
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Pure gold
There is something refreshingly special about The Raw
Kitchen. Stunningly presented, Olivia Scott’s mouth
watering recipes are enough to convert anyone. Creative
and inspiring, the pictures are delicious enough to frame.
Treat yourself and reward your tastebuds, body and
wellbeing. therawkitchen.co.nz
Bust a move
We love it when form and function combine for one
perfect result. This Bras N Things Get Fit contour
crop is just as hard working as it is good looking.
The racer back style and hidden underwire make it
ideal for weights, cycling and yoga.
Brasnthings.co.nz
Perfect Pout
Lip balms are great for coating lips with
protection, but if they don’t include hydrating
ingredients, lips can quickly dry out – and the
more you apply, the more moisture they lose,
especially during a change of season.
Karen Murrell Moisture Stick offers a hit of
hydration and protection; topped with a touch
of healthy and natural shine. Apply over
lipstick or use as a lip gloss or lip plumper.
(karenmurrell.com)
fitness journal MAY 2016 5

A man of
many abilities
The quote on Maioro Barton’s business card is a perfect fit for
him: “Dwell less on the disability and focus on the opportunities.”
Maioro lives by this motto; as a mentor, public speaker,
wheelchair basketballer, public figure and sports co-ordinator
living with spina bifida. Fitness Journal’s Simone Ackermann
caught up with Maioro as he adds bodybuilding to his list of
accomplishments.
Over the last few months Maioro
Barton’s physique has gone from
‘unrefined clay’ to sculpted muscle,
as he has taken up the new
challenge of bodybuilding.
Already a member of the Senior Waikato
Wheelchair Basketball team, this new pursuit
has seen him gain more size in preparation
for his first competition; the New
Zealand Wheelchair Bodybuilding Federation
(NZWBBF) Online Showdown later this
month (May 28).
The Cambridge local was initially reluctant
when his trainer David Robson (founder
and president of the NZWBBF) proposed
the idea of bodybuilding. However, the hard
training and impressive nature of the sport
drew him in.
With two main sporting objectives now;
bodybuilding and basketball, Maioro and
David have had to make subtle adjustments
to his training routine, in order to hone his
physique for the online showdown. Departing
from his standard sessions with David,
the weights used have been increased and
Maioro focuses on exercises specifically for
bodybuilding.
The biggest adjustment and challenge
though has been the change to his diet. He
has had to up his protein intake, cut out
fizzy drinks and be more consistent about
his nutrition.
Three times a week he does weight
training, splitting his time between the Fit
Futures gym and the Cambridge Fitness
Centre. On top of this he also has basketball
training.
David says he is impressed by Maioro’s no
excuses attitude.
“It is just total tunnel-vision,” says David.
“It is the focus that impresses me.”
Although it will be Maioro’s first competition,
he knows the preparation routine
involved on the day of the competition; shaving,
waxing, tanning and muscle flexing. The
tan is known as “dream tan” and gives the
skin an instant tan.
To get the muscles looking pumped,
Maioro will “pump up” which involves
doing three or four exercises to get the blood
flowing.
“I love the pump,” Maioro jokes. “I would
love to take out the event,” he says, although
he would be happy to get a top three finish.
David says he is
impressed by Maioro’s no
excuses attitude. “It is just
total tunnel-vision,” says
David. “It is the focus that
impresses me.”
Maioro’s spina bifida has resulted in him
being a wheelchair user. His spina bifida is
a result of his spinal cord not being formed
properly at birth. However, he has always
focused on the opportunities rather than the
hurdles.
Early on Maioro had ambitions to represent
New Zealand and started off by playing
wheelchair rugby.
Maioro training with David Robson,
in the early stages of preparing for the
New Zealand Wheelchair Bodybuilding
Federation Online Showdown.
“After a year of playing I was told I could
not play internationally, because, pretty
much what they said was, I was not disabled
enough.”
To play internationally you are required
to be quadriplegic, where all four limbs have
impairment.
As a result he took up wheelchair
basketball. He has now been a member of the
Senior Waikato Wheelchair Basketball team
since 1999 and has represented New Zealand
in the Under 20 team.
In his final year with the Under 20 team,
2005, Maioro was vice captain. That year the
team competed in the Junior World Championships
and made it to the final against the
United States.
This year, as part of the Senior Waikato
Wheelchair Basketball team he will compete
in the Northern League, consisting of four
regional tournaments around the North
Island, before going to the Nationals in
Auckland in September.
As well competing in bodybuilding and
basketball, Maioro works for Sport Waikato.
“My role is to get youth with disabilities
involved in sport,” he explains.
He also works for the organisation, Seating
To Go, as a mentor to teach wheelchair
users the skills to handle their wheelchair
confidently and independently.
With Maioro’s attitude and abilities, he is
a perfect fit for this role.
6 fitness journal MAY 2016
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Photo by Nikki Kim
Photo by Keith Mc Gillivray

a minute
with Maioro
Which aspect of body building do you most
enjoy?
I think the best part of being a wheelchair
bodybuilder compared with an able-bodied
body builder is that I don’t need to train legs,
but in saying that, I love the training and how
I feel after a good workout, the endorphins
released during and after training is great. I
especially love getting “The pump” feeling, it
is addictive! I love to see my progression after
hard work.
What part is the biggest challenge and why?
People say that the training must be hard, but
the diet is definitely the hardest thing about
bodybuilding. Preparing all the food, eating
the right foods, and especially when you have
others in your household eating things not
on your diet that you would usually eat and
enjoy. It is hard. I have been known through
this journey to get “hangry” - hungry and
angry until I get food in me.
What were you most surprised about when
taking up this sport?
Learning about how much diet can control
your emotions, how well you train, energy
levels, and also how you look. I was also
surprised at how supportive and encouraging
people have been when I told them that I was
doing wheelchair bodybuilding.
What advice would you give to others
wishing to have a go at the sport?
Just give it a go! Enjoy the journey and have
fun while doing it.
David Robson founded the New Zealand Wheelchair
Bodybuilding Federation (NZWBBF) in December
2013. The purpose of the NZWBBF is to increase
sporting opportunities for people with disabilities.
“Bodybuilding is an option for anybody,” says David. “It is
safe as all work is done in a controlled gym environment. If
you are building your body and experiencing progress, you
can compete in bodybuilding.
“We love working with people who are keen on training
and who are willing to work hard to be at their very best.”
Since August 2014, the Hamilton-based NZWBBF has hosted
five “Online Showdowns” and one live Nationals, which
was held in November 2015 at Fairfield Intermediate.
The next NZWBBF Online Showdown is set for May 28.
This unique event requires each competitor to email a
series of 11 photos. Each photo is of the athlete completing
a compulsory pose, for example, the front double biceps. A
photo shoot is held at the Fit Futures Gym for those who wish
to attend.
Five judges then preside over the submissions. The results
are posted one week after the submission date.
David’s ongoing goal is to continue to grow wheelchair and
standing disability bodybuilding in New Zealand.
“Ultimately I’d like to see NZWBBF athletes based all
across New Zealand. I would love to see an army of NZWBBF
bodybuilders ready to battle it out onstage and online.”
David trains many NZWBBF competitors, and is inspired
and motivated by being able to provide opportunities for
people with disabilities to compete in what many believe to
be one of the toughest sports to train for.
“What inspires me most is seeing the great progress each
person makes since beginning their bodybuilding training.
To see someone compete for the first time after initially
questioning whether they were up for the challenge, then
continue to grow as an athlete and a person, is also very
inspiring and encouraging.
In his role as founder and head of the NZWBBF, David
says he gets enormous satisfaction from building a pioneering
organisation which continues to attract competitors
from throughout New Zealand; an organisation that provides
a competitive outlet for people who might not otherwise get
the chance to compete as athletes.
“Seeing people succeed and embrace life is always enjoyable.”
Photos by Tony McKay
2016 HRT, Red Bull Racing & Team VoRTex
cloTHing in SToRe now
51-57 Alexandra Street. Hamilton, New Zealand
email: parts@ebbett.co.nz
Ph 07 839 4832
www.ebbett.co.nz
20124
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fitness journal MAY 2016 7

From whoa to go
Jaimie Jefferson is well used to winning glossy sashes
– but up until the last year they have all been for her
achievements in the show jumping arena.
That was until
a spur of the
moment decision
saw her decide to
‘have a go’ at body building.
The results have been
spectacular. Jaimie embraced
her new sport with
100 percent commitment
and just nine short weeks
after starting, competed
in her first competition
(IFBB Northland Champs
in Whangarei), where she
won the Novice Figure
Short (under 164cm) title,
placed third in the Open
class and qualified for NZI-
FBB 2016 Nationals held in
Auckland in August.
Since then Jaimie has
enrolled in NZIHF and is
studying to be a personal
trainer. She is working
at her gym, Flex Fitness
helping teach boot camps
and hopes to start there as
a personal trainer in a few
weeks.
In the meantime, she
is prepping for her next
competition; the 2016
Nationals, where she plans
to bring ‘a better improved
package to stage’.
At just 17, she is
determined to continue
succeeding in the sport and
has ambitions to compete
at all of New Zealand’s major events– and
internationally.
“I’ve always loved going to the gym and
had thought about starting body sculpting
but never thought I would actually do it.
“A couple of boys from the gym who compete
invited me to watch at the Auckland
Body Building Champs, so I went along, met
their nutritionist Tarren McCall and got
some advice on where and how to start.”
Throwing herself into it required a complete
change of lifestyle; from training habits
to nutrition. But Jaimie has no regrets and is
relishing her newfound passion.
She admits certain aspects of competing
were a surprise for her first time; including
getting used to having such a dark tan and
posing in a bikini while wearing heels and
makeup.
However standing on stage in front of supportive
friends and family made the effort
worthwhile.
“There was a massive feeling of pride for
putting in the work and getting
there,” she says.
“I have so much respect for
the athletes standing on stage.
It is such an accomplishment
and in my eyes anyone who
makes it up there is a winner,
regardless of the medal
placings.”
Working as a painter/wallpaper
hanger in the family
business, Jaimie’s days leading
into an event start around
4.30am; heading to the gym
for cardio, posing practise or
taking boot camps, before
heading to work for the day.
She then returns to the gym
for a weights session before
heading home to fuel her
body, complete her study and
go to bed. She repeats the routine
pretty much every day.
She admits that the greatest
initial challenge was the
nutrition side of things.
“I had an atrocious diet
beforehand, I was a chocolate
lover and ate a lot of junk
food. Dropping all sugar and
90 percent dairy from my diet
was a wakeup call.
“And there were times
where I definitely found it
challenging but thanks to
advice from my nutritionist,
it didn’t take long before
I started to feel better and
become more energetic.”
Jaimie is also realistic enough to acknowledge
the physical and mental challenges.
“You do get sore, and tired, and crave bad
food, and sometimes it’s overwhelming.
It’s not all sunshine and daisies, but a good
support team helps you through and I’m
surrounded by amazing people.”
“Seeing the changes to your body is
extraordinary and definitely motivating. I’ve
learned to stop comparing myself with other
people and realise that I am only 17 and just
at the beginning of this journey. I’m building
myself up slowly and learning and re-educating
myself about nutrition and exercise.”
Jaimie has embraced the journey so
wholeheartedly that she has given up her
equestrian pursuits and is now working hard
on completing her study and prepping for
her next competition.
“I love every aspect of this sport, from the
hard work that goes into it, to the knowledge
of learning about exercise and nutrition to
helping to inspire others.”
Photo credit: Linda Shootz Photography
Photo credit: Lea Jordan Photography
8 fitness journal MAY 2016
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Women
and weights
In days gone by resistance training
and lifting weights was for most,
an everyday essential occurrence,
especially for women – think
scrubbing floors, scrubbing washing,
washing windows and dishes, digging
gardens, washing enormous piles of
heavy linen and lifting cast iron pots.
Fast forward to the 21st century and all
that some women lift is a cell phone,
and even those have got lighter.
It is now blatantly obvious and scientifically
proven that with an environment
rich in modern labour-saving devices
and machines, our bodies are actually
mal-adapting; physical inactivity is cited as
an actual cause of chronic disease by the US
Centres of Disease Control.
Physical inactivity increases the relative
risk of heart disease by 45 percent, stroke
by 60 percent, hypertension by 30 percent,
and osteoporosis by a whopping 59 percent.
Craziness.
Women in particular seem to constantly
be searching for the most effective way to
get sustainably lean and toned. The huge
irony being that although old world society
had no problem with a woman lifting huge
piles of linen and firewood, somehow lifting
weights, even in sport, was not necessarily
viewed as essential. How wrong that has
become.
It is a fact that the more lean muscle tissue
a person has, the more calories they burn at
rest. So if you train to build more lean muscle
tissue, your body needs more fuel just
to keep itself going, which at its most basic
level, would appear great news for foodies.
The myth that a woman will build Arnold-like
muscles by lifting heavy weights
is well debunked, as the distinct lack of
testosterone in comparison with a man’s,
biologically prohibits this outcome.
The school of thought through much
of the eighties and nineties that low, slow
cardio was the king of weight loss also appears
to be waning with mounting evidence
in favour of high intensity interval circuit
training.
Although cardiovascular fitness is a key
component of all-round health, so too is
functional muscular strength and mobility.
Additionally, a study in a Melbourne
hospital working with obese patients proved
that prescribed short intervals of resistance
training actually created a better fat-burning
effect than traditional ‘cardio’ while also
resulting in less impact on joints.
Another myth that upon ceasing regular
resistance training muscle mass will turn
to fat, is like saying if you leave an apple too
long it will turn into an orange. They are two
wholly different tissues and cell structures
making this biologically impossible. What
can happen in reality is that lean and taut
muscle atrophies (shrinks) and adipose
tissue (fat cells) enlarge changing the body’s
overall composition and aesthetic.
The school of thought
through much of the eighties
and nineties that low, slow
cardio was the king of
weight loss also appears to
be waning with mounting
evidence in favour of high
intensity interval circuit
training.
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
Another massive benefit of resistance
training to women is the effect of
weight-bearing activities on bone density.
The Medicine and Science in Sport & Exercise
publication reported that “over the past
10 years, nearly two dozen cross-sectional
and longitudinal studies have shown a direct
and positive relationship between the effects
of resistance training and bone density”. If
muscles are trained to deal with a progressively
increased load, the bones that they are
attached to are somewhat forced to strengthen.
Resistance training has been shown even
to reverse osteoporosis to a degree in some of
the most elderly subjects.
Another benefit of weight training is
becoming more relevant as lifestyle-related
Type II diabetes rises at an alarming rate;
lean muscle tissue contains more insulin
receptors, increasing the ability of the
body to uptake glucose into muscle tissue.
The Exercise is Medicine programme that
is promoted throughout North America,
strongly advocates resistance training as a
tool to manage Type II diabetes and along
with nutritional strategies, this non-medicated
intervention is proving sustainable and
highly successful.
Of course undeniably in sport, strength
training forms the backbone of any training
regime and is essential to high performance.
As with most things in life, if you look
at what the leaders in any field are doing
that makes them successful you can find
something to emulate, albeit likely to a lesser
degree, to achieve the desired personal result.
So in emulating the health, fitness, shape
and functional strength of a female athlete,
then it’s a certainty that weight training
must play a part. And make no mistake, this
means lifting the big stuff that ends in failure,
not a baked bean can or a 1kg dumbbell.
And certainly not just a cell phone.
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fitness journal MAY 2016 9

Feel the power
Bridget Boyle is a relative newcomer to the sport of powerlifting.
The 42-year-old is relishing the challenge, having never been
involved in sports as a teenager.
She began training for powerlifting as
a complete beginner and quickly realised
‘that this kind of training was for
anybody and everybody - there was
no need to be a “natural” or talented athlete.
If you are motivated and put in the work, the
results start to come’.
How did you become involved in resistance
training? I was training with Vonita White
at Get It Fitness, with overall fitness as a
goal. She introduced me to strength training
and I loved it straight away. I could see and
feel changes in my body and in my strength.
Working on proper technique for all the exercises,
compound and smaller movements,
was challenging and I loved that.
When did you decide to compete and why?
One of my friends who I was doing group fitness
training with is very strong so I suggested
that she take part in a competition. She
was pursuing other goals at the time, so I
asked my trainer if she thought she could
get me ready in time for the competition.
She said yes and set me a strength training
programme.
What success have you had? I measure
my success by what my own personal bests
are for each lift. For me, a competition is a
success if I make weight and make a total,
but I always try to do better than that and get
a personal best. Sometimes I do, sometimes
I don’t, but there is always another competition
to aim for. I won my weight class in
my Masters 1 category last year at the NZ
National Classic Powerlifting Championship
and came second overall in the Master 1
Division. I am also currently the Waikato
Bay of Plenty record holder for squat, bench,
deadlift and total in my weight division in
the Master 1 category. And the Waikato Bay
of plenty record holder for squat, deadlift and
total in the open women’s category in my
weight division.
What is your greatest challenge of power
lifting? My biggest challenge at the moment
is learning how to bring the best attitude
possible to the weights, every single rep. I
have found that this has a big effect on how
much weight you can lift, how many reps
you can get. For me it is a work in progress,
trying to find the right blend of focus, technique,
belief and aggression.
What aspect do you enjoy most? I love
training. The hard days for me are the higher
rep days and I’m glad when they are over and
I am always pleased to have gotten through
them. Learning what your weaknesses are
and how to fix them is a big challenge and
one I really enjoy working out with my
trainer. I enjoy discovering what kind of
training each lift responds best to and what
kind of training to avoid. For me training
is a continual learning process and that is
the most enjoyable and challenging part of
powerlifting.
What is the most common misconception
people have about powerlifting? The misconception
I come across is that someone is
not strong enough to do a first powerlifting
competition. If you would like to try it out
the only requirements are technical (basic
apparel requirements and technical rules).
There is no minimum qualifying total for a
novice powerlifting competition.
What are your short-term goals? To improve
technique on all three competition lifts and
remain injury free.
Long term goals? Compete in November in
the Waikato Bay of Plenty Classic Cup and
achieve personal bests in all three lifts.
What are the most common mistakes
people make with resistance training? Not
seeking advice on proper technique and
getting help with setting up a progressive
programme. You need to ensure you increase
strength all round and remain injury free.
What do you advise someone wishing to
become involved in resistance training? Go
for it! Resistance training will change the
way you feel, the way you look and if you
stick with it and increase the weights you
will obviously get stronger.
For powerlifting, find a good trainer; someone
you can talk with and who will push and
encourage you. Set your own goals for your
first competition, don’t look at what anyone
else in your gym is doing.
My experience with the powerlifting community
has been totally positive, everyone
is helpful and encouraging and your first
powerlifting comp will be exhilarating. Look
up the technical rules for the lifts online
(New Zealand Powerlifting or IPF websites)
and, if possible, talk to someone who has
competed before.
Who is the team around you? My trainer
Vonita, who I have trained with for six years.
She uses her expertise to find ways to improve
on my lifts and fix my weak spots. My
partner Warren is incredibly supportive and
helps me with the mental side of training
and competing, and he shows me the kind of
intensity and attitude I need to bring to the
weights every rep.
How has being a competitive power lifter
changed your life?
For someone who did not play sports in high
school or university it has enriched my life
and challenged me to grow as a person. There
is so much to learn about the physical side
of weight training and the mental attitude
that you need when training and on comp
day. Powerlifting is a challenge and you are
always striving to increase your lifts and
trying for another personal best.
Women in strength and conditioning – where are you?
What is the definition of a
strength and conditioning
coach?
An individual who works
directly with athletes to develop all physical
qualities such as speed, strength, power,
agility, cardiovascular/muscular endurance
and flexibility, including nutritional and
drug-free restorative considerations which
improve athletic performance and prevent
injuries specific to the performance of a
given sport. This responsibility is performed
under the direction of the head coach of a
specific sport.
What a fantastic time to embark on a
career in strength and conditioning. Women
are attaining more and more success
in Olympic sports with Sarah Ulmer, Val
Adams and Lisa Carrington leading from the
front. Did you know 50 percent of both New
Zealand and Australia’s 2012 Olympic Golds
were won by women? In addition, four of
the nine rowing crews heading to Rio are
female – all are touted as medal prospects.
Currently within High Performance
Sport NZ, 44 percent of sports science staff
are female, however, only 13.5 percent of
those within the strength and conditioning
discipline are female. Similar trends can be
observed in Australian High Performance
Sport, The British Strength and Conditioning
Association (UKSCA) currently has 700 members
of which a small percentage are female.
With strength training now being considered
indispensable in the pursuit of optimal
performance, it is hard to believe that during
the late 19th and early 20th centuries,
BY Lynne O'Malley
After an extensive career in strength
and conditioning, training more than 50
international athletes, Lynne is now a
full time staff member at the Centre for
Sports Science and Human Performance
at Wintec. She is studying for her Masters
in Sport and Exercise Science, her topic:
`Women in strength and conditioning –
where are they?’
strength training was actually viewed as
harmful to both men and women and of no
benefit to sport. A significant paradigm shift
has occurred as evidenced by the growth in
membership of the North American, National
Strength and Conditioning Association
(NSCA) from an original membership of 75
to more than 30,0000 members worldwide.
Since 2009, the Australian Strength and Conditioning
Association (ASCA) membership
has increased from 1300 to 3500. Athletes,
coaches and trainers in New Zealand have
embraced weight training as a means to both
improve performance and prevent injuries.
Since the 1950s, women have made
significant inroads into the attainment of
acceptance, support and respect within the
sporting arena. Integral to these gains has
been performance improvements, of which
resistance training has been a key component.
Even so, studies indicate the strength
and conditioning profession is saturated
with men. Even with an increasingly important
presence in the weight room, within
elite female sport, there appears to be resistance
to the employment of female strength
and conditioners to oversee programmes.
Some of the old fashioned attitudes still
exist, but with the way women are now
embracing strength and conditioning – this
is rapidly changing.
A.S.C.A is aiming for a 50 percent representation
of female strength and conditioning
coaches across sports and has been proactive
in this as evidenced by the establishment
of a Women’s SIG (Special Interest Group),
funding of study tours and the provision of
general support and infrastructure.
The NSCA website showcases profiles of
women in strength and conditioning, featuring
notable women who have made great
strides within and left an indelible mark on
the discipline.
Women are now ‘cracking the gigs’ for example,
Dr Donna O’Connor was in charge of
strength and conditioning at Nth QLD Cowboys,
Suki Hobson worked with Essendon
AFL and is now working in the US NBA with
the Milwaukee Bucks and our own Debbie
Strange does all the strength and conditioning
for her elite throwers.
Numerous studies have been completed
on male strength coaches, however, none
have been specifically focused on the work
environment of female coaches – possibly
because of the low or non-existent numbers
within the target groups studied. Way back
in 1990 the NSCA conducted a membership
survey of its members. Of the 10 percent
who returned the forms, 196 were women
and 817 were men. Only three of the 196
women had a job as a strength coordinator
or strength coach. These numbers do not
appear to have shifted radically some 25
years later
With these statistics, it seems obvious
that there is a need for more women in
strength and conditioning roles, and that it’s
likely to be a growth area of employment in
the future. Fortunately, informal research
within Wintec’s Centre for Sports Science
and Human Performance suggests women
do have an interest and a passion for the
strength and conditioning discipline. This is
evidenced by the strong interest in the new
Strength and Conditioning paper offered as
part of the Post Graduate Diploma in Sport
and Exercise Science.
Women have a big role to play in the
future of strength and conditioning, and
I’d love to see more women taking up the
opportunity to study and work in this field.
If it’s your passion in life, don’t let the old
status quo stop you, come be a game changer
– we’ll help you get started at Wintec.
10 fitness journal MAY 2016
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Resistance training:
the fundamentals
Offering a multitude of health benefits, resistance training is
an integral part of most good workout programmes. Increased
muscle size, strength and power as well as enhanced rate of
recovery and reduced risk of musculoskeletal injury are just a few
of the reasons why this form of training is so popular.
However, popularity invariably
brings misconceptions. With so
much conflicting information,
it can be difficult to know
where to start. The following provides an
overview of the four fundamental principles
of resistance training. If you’re keen to
incorporate resistance training into your
regime, or simply need refreshing on the
basics, read on.
Principle 1: Overload
Resistance training is any activity, action,
movement or ‘stimulus’ which places
your body under an extra load (e.g. lifting
weights).
This action causes micro tears in the
muscle and bone tissue which is why we feel
sore for a few days following a hard workout
(which is where the terms ‘Delayed Onset
of Muscle Soreness’ or DOMS comes from).
Over the 24-48 hours following a workout,
our body repairs the muscle and bone tissues
back to its original state (referred to as
homeostasis).
If we go through this process often
enough, our muscles and bones will adapt
to the training and begin to grow bigger and
stronger. Resistance training is the continual
process of muscle breakdown and repair.
Growth doesn’t happen overnight and can
take months depending on nutrition and
recovery but if we continue to place the body
under load, it will adapt and grow.
Remember that the overload
TIP
principle relies on frequency and
regularity. In order to increase strength
and size, we need to undertake resistance
training regularly enough to allow the body
to adapt to the stimulus. A good starting
point for those new to this form of exercise
is to train two-three times per week. Once
you’re conditioned to that frequency, you
can start to experiment with split workouts,
different muscle groups, etc.
Principle 2: Repair and Recovery
As mentioned above, it can take 24-48 hours
(sometimes longer) for the muscles to repair
following a resistance training session. The
recovery process is facilitated by amino acids
– the building blocks of our body which are
obtained from the different protein sources
we eat throughout the day. If we don’t have
enough protein in our diet, the body takes
longer to repair and reach homeostasis.
Allow your body enough time to
TIP
recover - don’t expect to be able
to work the same muscle group day
after day. Use split programmes to target
different muscle groups each day so that
sore muscles are given adequate time
to recover. If you don’t allow the body to
recover properly, your performance will drop
and the likelihood of injury will dramatically
increase. With regards to nutrition, ensure
that you are eating a well-balanced diet
which provides sufficient protein intake to
give your body the fuel it needs for recovery.
Principle 3: Periodisation
Periodisation follows on from the first two
principles and is centred upon planning out
your workouts, rest periods and training
intensity to meet specific goals. Some people
want to focus on developing muscle size or
‘hypertrophy’ whilst others want to focus on
developing strength or power. Goals should
dictate the structure of workouts and the
number of sets and reps you aim to do.
The following set /rep ranges provide
TIP
a basic guide:
• Hypertrophy: 3-4 sets per exercise,
10-12 reps per set
• Strength: 3-4 sets per exercise,
6-8 reps per set
• Power: 2-4 sets per exercise,
2-6 reps per set
For beginners, hypertrophy should be
considered as the base of your training. Your
muscles need this base before you can work
on strength, and you need to undertake a
phase of strength training before you can
work on power.
Note: The number of exercises per muscle
group will depend on a number of factors,
such as physical ability, previous injuries,
experience with resistance training, etc.
Therefore, it is strongly recommended that
you consult a fitness professional to ensure
that your programme is suitable and safe.
Principle 4: Muscle Groups and
Range of Motion
There are more than 640 muscles in our
body, meaning that it can be hard to fit
everything into a resistance training
programme. To make programming easier,
muscles can be split into major groups:
chest, back, shoulders, arms, abdominals,
quadriceps, hamstrings, and calves.
Range of motion refers to how far you flex
(bend) a particular joint. The larger the
range of motion, the more muscle activation
you receive which leads to greater muscle
breakdown. Remember the Overload
Principle? One of the biggest mistakes made
in gyms is when individuals shorten their
range of motion by trying to lift too heavy
too soon.
Those new to resistance training
TIP
should start with a workout consisting
of eight exercises, each of which targets one
major muscle group. This will help keep your
body balanced and will prevent overuse and
postural injury. Ensure that you start with
exercises that allow you to work your joints
through a full range of motion. This typically
activates multiple muscles and results in a
more effective workout.
UNIREC | GYM MEMBERSHIPS FROM $9.20 P/W
BY james campbell
James Campbell is the health and fitness
manager at UniRec, the University of
Waikato’s on-campus fitness and recreation
centre. With more than 10 years in the
fitness industry, James has a wide range
of expertise and experience, including
working as a physical education officer for
the New Zealand Police and as an exercise
consultant and personal trainer.
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato
fitness journal MAY 2016 11

The power of
resistance training
Erin Mascalle has represented Northern Districts in
cricket and is also a competitive force to be reckoned
with in the sports of kayaking and powerlifting.
Having completed a double major
Bachelor of Sport & Leisure and
Marketing at Waikato University,
the motivated athlete and
WBOP U23 women powerlifting champion
is a familiar sight at UniRec and is an enthusiast
in the benefits of resistance training for
women of all ages.
Fitness Journal caught up with Erin, a
personal trainer at Get It Fitness, before she
heads overseas for fresh adventures.
“Just over five years ago I stepped foot into
Unirec gym as a newbie to resistance exercise.
I was, and still am, a sport fanatic; I had
participated in team sports since I was in my
early primary school years. Regular exercise
was never an issue for me, but taking up a
new component to my exercise regime such
as resistance training was. It was a journey I
was willing to take and I was determined to
see how beneficial it would be to my general
health and living as well as the sporting
components of my life.
Being a female, I was always sceptical
about getting into resistanc- based training
due to the many negative ideologies based
around it. Comments such as “you will get
too buff”, “you will look awfully manly soon
enough”, and “it’s for males only” were, and
still are, so commonly talked about. Surprisingly
and unfortunately there is still a large
proportion of the general public who are
unaware of the actual benefits of such a fun
and exciting training method.
Since adding resistance-based training, initially,
as a complementary training method
to assist with my team sports I have noticed
significant changes to almost every aspect of
my life.
So please continue to read as you will
discover how implementing resistance-based
training changed my life.
– My joints became stronger and more
stabilised
– I felt livelier and able to achieve more in
one day
– Lifting once heavy and awkward objects
has now become a simple task
– I feel a lot better about myself and self
confidence has risen significantly
– I have noticed general overall toning of
my body
– I get an automatic sense of satisfaction and
gratification when I can see my results being
achieved and body becoming stronger. Weight
being lifted tends to constantly increase.
Every day I try my best to break down the
barrier of negative ideolgies about females
implementing resistance training into their
exercise regime. I want women to understand
how effective and benefical it really is
for our bodies… mentally and physically.
The benefits are endless and it opens up
a new array of exercises to perform, where
boredom and training plateaus are never to
be seen again."
Erin Mascalle and Bridget Boyle
New to the Waikato
Hyperbaric Oxygen treatment
Hyperbaric Oxygen Treatment (HBOT) is the use of oxygen
under pressure to treat many basic disease processes and to
accelerate athlete recovery. It is most often used as an “adjunctive
treatment” in conjunction with other forms of treatment and is a
part of a total medical care regime.
START REACHING YOUR GOALS TODAY WITH A
GET IT FITNESS PERSONAL TRAINER
EMAIL US INFO@GETITFITNESS.CO.NZ
WWW.GETITFITNESS.CO.NZ
HBOT for:
Migraine/headaches
Traumatic Brain Injury TBI
Problem wounds and ulcers
Fibromyalgia
Stoke
Sports Injuries
Sports Recovery
Cerebral Palsy
Multiple Sclerosis
Autism
Etc.
Natalie Good, Gold Medallist University Winter
Olympics, entering the Hyperbaric Chamber.
11950
Specialised Chiropractic-Applied Kinesiology Centres
linking Structure, Function and Biochemistry for
improved Health, Performance, Learning and Behaviour
Rototuna Shopping complex 07 8557687
20 Peachgrove Rd Ham East 07 8560205
www.healthperformance.co.nz
Interested?
Phone 0275 823657
And speak with Sarah for more
information
Facebook: Health Dynamics
Website: healthdynamicsnz.com
70268
12 fitness journal MAY 2016
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The lowdown
on Hyperbaric
Oxygen Therapy
Fitness Journal finds out what this form of therapy
can offer to athletes and individuals.
What does Hyperbaric Oxygen Therapy do?
Hyperbaric Oxygen Therapy is used by athletes
to help speed their recovery from tough
workouts, to improve their competition
times and to aid in their rehabilitation from
any aches or strains.
“If you are serious about training and
want to meet and exceed your training goals,
HBOT is definitely something you should
consider,” says Sarah.
HBOT is used extensively by a number of
American footballers and tennis players, including
world number one Novak Djokovic,
elite cyclists and triathletes, and many other
athletes.
“HBOT is also successfully used to treat or
mitigate a range of conditions that are related
to insufficient oxygen, including stroke, traumatic
brain injury, multiple sclerosis, spinal
cord injuries, Alzheimer’s, dementia, autism,
birth injuries, Parkinson’s disease, etc.”
It is also used as an anti-ageing and beauty
procedure, enhancing physical and mental
performance. It energises, tones the skin,
increases the skin’s elasticity and decreases
wrinkles.
How does it work?
Under normal circumstances, oxygen is
transported throughout the body by red
blood cells. With HBOT, oxygen is dissolved
into all of the body’s fluids, the plasma, the
central nervous system fluids, the lymph,
and the bone, and can be carried to areas
where circulation is diminished or blocked.
In this way, extra oxygen can reach all of
the damaged tissues and the body can support
its own healing process. The increased
oxygen greatly enhances the ability of white
blood cells to kill bacteria, reduce swelling,
and allow new blood vessels to grow more
rapidly into the affected areas.
There is also evidence that after an incident,
for example a blow to the head, or with
ageing, a lot of cells end up lying dormant
– not dead – and the additional oxygen kick
starts the DNA, which regenerates the cells.
It is a simple, non-invasive and painless
treatment.
It is most often used as an “adjunctive
treatment” in conjunction with other forms
of treatment and as a part of a total medical
care regime.
Why haven’t we heard about HBOT before?
HBOT treatment is remarkably well known
in countries such as USA, Japan, United
Kingdom, Holland and other European
countries. Word has been slower to infiltrate
New Zealand, but as information about
the success of HBOTgains momentum,
treatment here in New Zealand will become
more and more common.
How and why have you become involved?
I first learned about HBOT about four
months ago when I used it to mop up the
final symptoms of a series of small strokes I
experienced about three years ago. I was impressed
by how much it helped, and I remain
indebted to the ultra distance runner who
let me use his chamber. Now I want to help
other people benefit from the same therapy.
It is not a cure-all. There are lots of different
conditions it cannot help. But where
improved levels of oxygen can intervene and
make a change, it is a treatment that should
be readily used.
What “sold” you on HBOT?
The more I learn about HBOT, the more
impressed I become. It really works! However,
because oxygen cannot be “owned” by a
pharmaceutical company, no company has
had an incentive or a budget to significantly
promote it. Pharmaceutical companies would
much rather we use expensive drugs to try to
contain diseases and don’t want us to learn
about cheaper therapy that actually works.
what can HBOt
be used for?
HBOT can be used for a range of
conditions including:
- Athletic recovery
- Recovery from athletic injury
- Traumatic brain Injury
- Stroke symptoms
- Autism
- Birth injuries
- Dementia
- Alzheimer’s
- Multiple Sclerosis
- Near drowning
- Parkinson’s
- Spinal cord injuries
- Cancer
- Substance abuse damage
and others
How much is HBOT treatment?
It is very competitively priced in Cambridge,
ranging from $55-$90 per treatment. The
first treatment is complimentary. Each treatment
takes a minimum of 80 minutes. Some
courses are relatively short – for example,
an acute athletic strain. Others are much
longer – so expect upward of 40 sessions to
treat stoke symptoms or chronic traumatic
brain injury.
What are the common misconceptions
about HBOT?
HBOT is simply a placebo effect. It doesn’t
work at all.
There is a raft of scientific research showing
that HBOT truly works, including many
animal studies – where a placebo effect
doesn’t really cut the mustard.
Oxygen under pressure is volatile so is there
is a risk of explosion?
Natalie Good, University Olympics gold medalist
Oxygen used in low pressure HBOT is remarkably
safe so there is no risk of explosion.
What are six things you would like everyone
to know about HBOT?
Your health is the singularly most important
aspect of your life. Without it, you cannot
enjoy your children and grandchildren, and
all the wonderful activity in this amazing
world. Seize the opportunity to make your
health the best you can and, if HBOT can
help make it improve, then use it.
Is there is high and low pressure HBOT?
Here in Waikato we use the low pressure
HBOT because research shows it works more
consistently and is 100 percent safe.
I am claustrophobic so how will I get on in
the chamber?
The chamber has transparent viewing
sections so you can see out. Also it is white
and roomy inside, and becomes increasingly
larger as the pressure rises. The technician
will talk you through the process and will
only zip you in if you are completely comfortable.
I have put several claustrophobic
people in the chamber and all of them have
felt remarkably comfortable – and indeed
have slept through parts of their treatment.
What can I do while I am inside the
chamber?
People read, listen to music, play or speak on
their cell phones, meditate, rest or sleep. The
choice is yours.
What can I do if my ears react to the change
of pressure?
If you feel your ears react to the pressure,
there are several different ways that will help
overcome the problem. The attendant will
show a valve inside the chamber that you
can adjust to slow or stop the pressure rising
until your ears feel comfortable again.
My condition occurred years ago, will HBOT
still be able to help?
HBOT works for recent and chronic conditions
from decades ago. However not all
conditions react the same way. It is best to
phone and ask for a free consultation.
BY sarah milne
Sarah Milne is an accomplished
sportswoman, an adventurer, and a
relationship counsellor who enjoys
continually educating and expanding her
mind. Last year Sarah was introduced to a
Hyperbaric Oxygen Chamber and was so
impressed that she decided to launch Health
Dynamics, Waikato’s first Hyperbaric
Oxygen Therapy Clinic.
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato
fitness journal MAY 2016 13

When it comes to sports bras, not all
are created equal. And for the bigger
busted woman, finding a comfortable,
supportive bra to ‘tame the bounce”
is something of a Holy Grail quest.
So our Fitness Journal team decide
to tackle the problem and set out to
find our favourite sports bras. We put
the bras through a rigorous range of
activities from running and squash
to yoga and weight-lifting. Our ‘test
drivers’ range in size from a C to a G
cup and tried out the sports bras in a
variety of conditions.
We’ve chosen our favourites, which
we whole-heartedly recommend.
Tame the Bounce
Shock Absorber
Active Shaped Support
Size tested: 12C
Test conditions: 5 km run and various
‘mum’ activities playing with three
energetic children
What it promised: Active shaped
support for attractive and feminine
enhanced shape, combined with
maximum support; fixed, breathable
padded cups for flattering shape
enhancement; adjustable straps for
customised fit; fully back opening for
easy on and off
What it delivered: Definitely easy on/
off, very comfortable and no chaffing
which was a bonus. Even though it
was a support level1, I felt very secure
within the bra with very little bounce
Previous sports bra problems: I always
tend to suffer chaffing issues and
sometimes wear two bras to get the
support I need. That’s never a comfortable
solution.
Likes: Support, comfort, shape and
colours
Dislikes: None
One sentence sum up: Easy peasy.
Easy to put on, very supportive and
comfortable
Shockabsorber.co.nz
Ta Ta Tamer III
by Lululemon
Size tested: 14D
Test conditions: Wore it all day in
my active job, practised a low impact
sport with it and then went for a run.
What it promised: Lift and high
support, sweat-wicking, mesh panel
to keep bounce at bay, crossable
adjustable straps
What it delivered: Shoulder straps
seemed to be in just the right angle
and place so they didn’t dig in.
During my run felt supportive without
being constricting; I mean, there
will always be bounce when you
run right, but it didn’t feel like I was
going end up with gravity winning
over the support of the bra. Halfway
through my run a thunderstorm
broke out and I got soaked and I
expected chafing and discomfort but
it never happened.
Previous sports bra problems:
Chafing, narrow shoulder straps, too
many hooks and clasps that bite in.
Likes: colour, comfort, support, no
visible lines through shirt
Dislikes: None.
One sentence sum up: Super comfy
to wear all day, supportive and no
obvious bra lines through my shirt,
looks really stylish for a D cup bra.
Lululemon.co.nz
Champion All-Out
Support Wireless
Size tested: 18E
Test conditions: Running, skipping
and cycling
What it promised: The support of
two bras with the comfort of one.
Double layer cups for double support,
moisture wicking technology,
adjustable wide cushioned straps,
mesh panels for ventilation, straps
convert to criss-cross, max support.
What it delivered: I’ll admit to being
sceptical about this one, as I’ve found
that wire is a crucial component
for the demands of large breasts.
Amazingly this was one of the most
supportive bras I have ever worn.
Everything was firmly supported
and extremely stable. I had worried
about it feeling too bulky when I
first saw it, but it was fantastic to
wear. No unecessary movement and
really comfy.
Likes: Breathed really well, breasts
felt super supported and this is the
only wireless bra I have ever tried
which offered enough support.
Dislikes: Honestly nothing about it
niggled – I tried to find something!
One sentence sum up: Twice the
power, twice the support. Great to
take a break from underwire.
Sportsbra.co.nz
Triumph Triaction
Performance
Size tested: 20E
How you tested it: Walking, jogging,
gym workout
What it promised: Reduced bounce,
moisture management, padded
shoulder straps for comfort, adjustable
to crossover straps, strong
double layered back panel
What it delivered: Comfort. Having
big boobs is most usually a discomfort,
particularly when it comes to
playing any sport or activity. They
wiggle, jiggle, bounce and try to escape
their restraints. Loved this bra;
it held them firmly in place without
feeling like I was encased in a steel
trap. At long last, a well fitting, super
supportive and comfortable solution.
Previous sports bra problems: Underwire
digging in, narrow agonising
shoulder straps, boobs bursting out
over the top of lower cut sports bras.
Likes: Everything about it. Extra
high at the front so no cleavage fighting
its way out, super comfy back
and shoulder straps and cool colours.
Dislikes: Nothing. Nada. Zip.
One sentence sum up: Please sir, can
I have some more.
Ruun.co.nz
14 fitness journal MAY 2016
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Shock Absorber
Ultimate Run
Size tested: 16E
Test conditions: Walking and playing
golf
What it promised: Designed for less
bounce and ultimate friction-free
comfort. Infinity-8 support system
counteracts the breasts’ figure-ofeight
movement during running.
Soft, seamless inner reduces rubbing
or chafing. Non-slip, wide padded
adjustable straps. Full back opening
for easy on and off. Moisture-wicking,
breathable fabric.
What it delivered: It was like an
instant posture fix. My shoulders
seemed to pull back and feel supported,
making my posture so much
better. It also separated my larger
breasts in a more comfortable and
contoured way and gave me so much
more support than my previous
sports bras. Felt secure and well
supported.
Previous sports bra problems: Not
firm enough and made me feel like
my breasts were flattened and not
properly supported.
Likes: Just about everything. It was
so nice and supportive to wear and
looked good too. I particularly liked
the design and colour.
Dislikes: The upper fastening at
the back rubbed a bit, actually it
was more that I was aware of it as
it didn’t physically rub. Maybe it's
because I have never worn that style
of back fastening before.
One sentence sum up: Loved it and
would definitely buy that model in
the future.
Avokado.co.nz
Ruun.co.nz
Enell Sport
High impact bra
Size tested: Size 3 (normally a 16G)
Test conditions: Gym workouts, netball,
squash, tennis and soccer.
What it promised: Reduced bounce
and great support. Also shoulder
comfort, movement control, secure
closure (front hook and eye closures),
comfort control, moisture management
performance fabric.
What it delivered: It’s not right to
love a bra as much as I love this one.
Any woman who is active and has
large breasts knows that they simply
knock the breath out of you when
you try and bounce around anywhere.
Previously I’ve worn two bras
with a tight over wrap (like a boob
tube) to try and stop their wayward
bounce. But this bra sure does strap
them down good! Woohoo
Previous sports bra problems: I do
have a little damage in the ‘boobious
maximus’ from wearing so much
underwire; a smallish dent from
underwire smooshing.
Likes: super good support, comes in
some good colours
Dislikes: It isn’t the prettiest item
but who cares? It’s definitely better
than running around holding my
boobs in an effort to keep them still.
One sentence sum up: Get your
breath back with well supported
bosoms.
Sportsbra.co.nz
Elomi Energise
Size tested: 18 E
How you tested it: Walking, squash,
frisbee throwing, social touch rugby
What it promised: Minimise bounce,
amazing support, four-part cups
with side support panels., encapsulated
cups for bust separation,
shaping and superior support,
underwires do not extend to centre
front for non-poke wear, side support
panels help prevent side spill
and bring breasts to front, microfiber
knit wicks moisture away, sliding
coated metal J hook converts bra to
an “X” back.
What it delivered: Mega support.
Rather than squeezing and squashing
down the boobs, this bra support
was almost indecent in that it felt
like someone was holding and supporting
each breast. Love how it lifts
and supports each breast individually
rather than squeezing them both
into one giant boob (speaking from
previous experience with other bras)
Previous sports bra problems:
Massively uncomfortable. Often
sports bras for bigger breasts create
one giant boob at the front which is
neither natural or comfy to exercise
with.
Likes: Best feeling of support ever,
of any bra (have worn two bras
previously to try and tame them)
and gives a lovely shape. Also praise
for the hot pomegranate colour with
black trim. Often larger sized bras
have two options; black or white.
Dislikes: That I didn’t discover this
brand years ago
One sentence sum up: An
uplifting experience
Ruun.co.nz
Avokado.co.nz
Freya Active
Intense
Size tested: 14E
Test conditions: Running and netball
What it promised: High impact
support and full coverage, adjustable
to race back styling, odour management
fabric, microfibre fabric
inner wicks away moisture, shapes
and supports without compression,
puncture resistant wire casing
What it delivered: Definitely high
impact support. As a defence
netball player involving running,
sudden stopping, jumping and lots
of directional movement, this bra
fully controlled and reduced bounce
comfortably. The cushioned straps
were fabulous in reducing dig in and
slipping.
Previous sports bra problems: Compression
resulting in back bulge and
straps that dig in
Likes: Maximum support, breathable
quick drying fabric, great supportive
shape
Dislikes: Nothing to dislike about
this bra it’s a keeper.
One sentence sum up: Highly recommend
this bra for those women
that require extra support and
coverage especially if participating
in high intensity activity.
Ruun.co.nz
Avokado.co.nz
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fitness journal MAY 2016 15

Get ready for
netball season
Netball season is just underway and we have already started
seeing ankle sprains in clinic. Ankles and knees are the most
common netball injuries we attend to, followed by calf strains,
hamstring tears and back injuries.
Balance – One arm - overhead
2
Movement: Balance on one leg. Raise
one arm slowly overhead then lower back
to start position. Avoid shrugging or arching
your back. Alternate arms but keep standing
leg the same whilst you work through set.
5 T – balance
Start position: Stand feet hip width
apart with your arms hanging comfortably by
your side.
Movement: With a slight knee bend in
your standing leg, hinge at the hip to move
forward into as close a ‘T’ shape as you can.
Aim to keep a neutral spine (try not to round
shoulders). Hips should stay square to the
ground. Hands directly below shoulders with
palms facing in. Look down.
Research tells us that a solid warmup
will reduce a team’s injury
occurrences by up to 50 percent.
ACC has used the world’s best
injury prevention research to develop a
New Zealand specific routine that all teams
should be using.
In this column, I will outline the programme
and its components; but most
importantly you can visit the ACC website to
view videos and download a manual on how
to incorporate this warm-up into your team.
The final tip I want to share with you this
month is a great balance exercise I use for all
my ankle and knee injuries to return them
to sport a little quicker. If you have weak
ankles this is a great exercise for you.
You can go directly to the Sports Smart
site on ACC (www.accsportsmart.co.nz/
warmup/ ). On this page you will find video
of each exercise, plus some great resources
on how to use it and when. Basically the full
warm-up takes 20 minutes and should be
done before each training. On game day you
only perform the running exercises and this
takes about 10 minutes.
There are three parts to the warm-up;
running, strength and balance, and running
agility. Each exercise is designed to build
upon the other so follow the programme in
order. Each run is roughly 30 metres. You
will need six pairs of cones as well.
For detailed instructions download and
print the Acc SportSmart guide for your
warm-up. (www.bit.ly/1TcLxt7)
Section 1: Running
– Straight ahead running/jogging down and
back quicker back
– Hip out, jog to first cone, stop lift knee
and rotate hip out, repeat other knee at next
cone.
– Hip in, jog to first cone, stop lift knee to
the side and rotate knee forward, repeat at
next cone.
– Circling partner, this is a great shuffling
exercise and good practice at not running
into the other player
– Shoulder contact, this is good fun just
make sure you don’t smash the other player!
– Quick forwards and backwards, sprint
to second cone then run backwards to first
repeat to third then back to second.
Section 3: Agility
– Across the pitch at 80 percent effort
Bounding 6-8 high steps each direction
Plant and cut, take 4-5 steps at 90 percent
speed and cut quickly to right repeat to left
do this length of court and jog back.
If you have ever sprained your ankle or
twisted your knee or know that you need to
work specifically on your balance, this little
two minute exercise will really help.
To make it harder, do it barefoot on grass
and for the ultimate challenge do it barefoot
on the beach with water taking the sand
away from your foot.
For a step-by-step guide you can follow
along on our YouTube page at these links:
www.bit.ly/1Sr0mvL
www.bit.ly/1pDEwcW
BALANCE EXERCISE
DESCRIPTIONS
All movements:
– Should be slow and controlled. (Count to
10 as you perform each movement)
– Start with a small range of movement and
increase as your balance allows you.
– Repeat each movement at least three
times.
For balance exercises 1–4:
– Start position: Stand feet hip width apart
with your arms hanging comfortably by
your side.
– Aim to keep your hip, knee and ankle
aligned and the raised knee at a 90 degree
position.
– Look straight ahead.
– Repeat on left and ride side for each
movement.
Balance – Two arms - overhead
1
Movement: Balance on one leg. Raise
both arms slowly overhead then lower back
to start position. Avoid shrugging or arching
your back.
Balance – Two arms – side
3
Movement: Balance on one leg. Raise
both arms in front of your chest to shoulder
height. Open your arms out to the side
keeping them at shoulder height. Allow your
shoulder blades to move into the centre of
your back. Avoid shrugging or arching your
back.
Balance – One arm – side
4
Movement: Balance on one leg. Raise
both arms in front to shoulder height. Keeping
one arm still while opening the other out
to the side and keeping both at shoulder
height. Allow the shoulder blade on your
moving arm to move into the centre of your
back. Avoid shrugging or arching your back.
Alternate arms but keep standing leg the
same whilst you work through set.
Once you have mastered the ‘T – Balance’ try
the following:
T – balance – arm movements
6
Two arms overhead.
One arm overhead.
Two arms side.
One arm side.
Section 2: Strength, plyometrics
and balance
– Plank or bench holds, hold for 30 seconds
make sure and keep the back flat.
– Sideways plank or bench, hold for 30
seconds keep a straight line from ankle, knee
to shoulder.
– Hamstrings, this is the best exercise ever to
prevent hamstring strain. Start 3-5 reps and
build to 15 reps.
– Single leg stance throwing the ball to your
partner for 30 seconds without touching
down.
– Squats to lunge to single leg squat, great
progression to building good leg strength.
– Vertical jumps to lateral jumps to box
jumps, 30 sec each and progressively get
higher.
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
16 fitness journal MAY 2016
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Netball tips from
Maria Tutaia
Netball is one of New Zealand’s most prominent women’s
sports, with more than 138,000 registered netball players in
New Zealand. And Maria Tutaia is one of its leading stars.
Having debuted for the Silver
Ferns at only 18 years of age,
by then Maria had already
won the World Youth Cup in
Miami in 2005.
Now with two Commonwealth Games
Gold Medals as part of her impressive list
of achievements, Maria continues to be
one of netball’s biggest stars.
At the 2015 World Cup in Sydney, Maria
played her 100th game for the Silver
Ferns, becoming just the fourth New
Zealander to play 100 tests.
Known for her graceful technique and
impressive long-range shooting ability,
Maria is always cool under pressure and
has worked hard to follow her dream.
“My dream was always to be a Silver
Fern,” she says.
“I remember when I was seven or eight
years old watching New Zealand play
Australia and my nose was literally a
few inches from the television. I turned
around to mum and dad and told them I
WIN WIN WIN
wanted to be a Silver Fern.”
Maria’s latest achievement is The Beginner’s
Guide to Netball. This informative
and inspirational book shares Maria’s
journey to becoming an international
netball superstar, as well as featuring
the basic skills every netballer should
be familiar with, no matter what their
position.
Discover the origins of netball, how the
game works, what gear you’ll need and of
course the rules, positions and key skills –
and how to stay on top of your game.
Interested in fostering and encouraging
the next generation of netballers, Maria
also shares how to troubleshoot when
things don’t go to plan and the best drills
to test your new skills.
Instructional and highly illustrated,
this is a beginner’s book of netball for all
ages and skill levels but it is targeted at
younger players (8-14), beginner netballers
or those who want to advance their
game and learn more about the sport.
Give your netball future a boost with Maria Tutaia’s The
Beginner's Guide To Netball and enter to win one of three
copies of this book. Available from Random House NZ ($35),
we have three copies to give to three lucky Fitness Journal
readers.
To enter, email your name and address, with Beginners
Guide to Netball in the subject line, to win@fitnessjournal.
co.nz or enter at fitnessjournal.co.nz Entries close May 23.
What makes a
great leader?
% Lead from the front. First and foremost,
Õ Lead from do the your front. job on First court and and foremost,
show
do your job on court your team and the show way. If your play team with the
way. If you play confidence with confidence and courage and your courage team will
your team will feed off off that. that.
% It’s about setting a good example for
Õ It’s about setting a good example for your
your team off the court as well. Put in
team off the court as well. Put in maximum
maximum effort at training, don’t cut
effort at training, don’t cut any corners with
any corners with your preparation and
your preparation and be DILIGENT with your
be DILIGENT with your recovery.
recovery.
% A captain needs good communication
Õ A captain needs and strong good people communication
skills so that your
and strong people teammates skills feel so that like they your can teammates
feel like you they and can discuss come anything. to you and
come to
discuss anything. % You need to be able to stand up and say
Extracted from The
Beginner’s Guide to Netball
by Maria Tutaia, published
by Random House NZ,
RRP $35. Photography by
Michael Bradley
130
129
something when needed, even though
Õ some You people need might to be not able want to to stand hear up and say
something it. You’ve got when to be needed, able to have even those though some
people uncomfortable might not conversations want to hear that will it. You’ve got
to be help able you get to the have best those out of uncomfortable the team. conversations
But the team that need will to help trust and you respect get the best out
of the you so team. they know But it the is coming team from need a to trust and
respect place of you wanting so they best know for everyone. it is coming from a
% place Surround of wanting yourself the with best good people. for everyone.
Õ It Surround doesn’t all have yourself to rest with on your good people. It
doesn’t shoulders. all have A lot of to teams rest will on have your a shoulders.
A lot leadership of teams group will made have up a of leadership a number group
made of senior up of players a number who contribute of senior to the players who
contribute decision-making to the both decision-making and off the both on
and court. off the court.
Mental
skills and
preparation
Mental
skills and
preparation
I am a big believer in training your brain as
I well am a as big your believer body. For in training me, VISUALISATION your
is
I am a big believer in training your
brain brain a key
as well as part well as of my
your as body. your preparation
For body. me,
For for me,
any game –
whether it be a regular season game with the
VISUALISATION is a key part of my
Mystics, or a World Cup is a final. key part It’s about of my
being
preparation for any game – whether it be a
preparation regular
mentally
season
prepared for any game with the
for game Mystics,
what – might whether or a
happen
it be a
World regular out Cup on final. court, season It’s and about game how being with I will mentally
the respond Mystics, in those
or a
prepared situations.
World for Cup what final. might It’s happen about being on
mentally
court, I and spend how a I will lot respond of time in visualising those the
prepared situations. technique for of what my shot, might picturing happen the out arc on of
court, my I spend shot and a lot being of how time a I perfect visualising will respond ‘upside-down the
in those
J’, the
technique situations.
bouncing of my of shot, my picturing feet, and the the arc wrist of flick as the
my follow-through. shot being a perfect I imagine ‘upside-down myself J’, shooting the
the perfect I spend
bouncing shot a lot
of my where of time
feet, and the the ball visualising
wrist doesn’t flick touch the the
as technique the rim follow-through. – I even of think my I imagine shot, about picturing myself the sound the that arc will
of
shooting my make. shot the Swish. perfect being shot a perfect where the ‘upside-down ball
J’,
doesn’t I also touch like the to rim visualise – I even think the about lines that I’ll
the bouncing of my feet, and the wrist flick
the be sound running, that will who make. I’m Swish. playing against and
as what I also the like I follow-through. might to visualise do in the different lines I imagine that scenarios. I’ll
myself
It’s
be shooting good running, to who be the set I’m perfect playing your against shot head where and that ‘right, the ball
if this
what happens I might do on in court, different this scenarios. is what It’s I do’. I know
doesn’t touch the rim – I even think about
good a lot to be of set other in your players head that like ‘right, to visualise if their
this the passing, happens sound on how that court, they will this will make. is what defend I Swish.
do’. the shot, how
they I know I also are a lot like going of other to to visualise players lose their like the to opposition lines that player
I’ll
visualise be on running, court. their passing, If they’re who how I’m on they playing the will bench, against they and
might
defend like the to think shot, how about they what are going they to might do if they
what I might do in different scenarios. It’s
are brought on in a game and how they can
good make to an be impact.
set in your head that ‘right, if
this I think happens it’s important on court, to this make is what sure I you do’.
are
visualising positive things and outcomes. You
I know a lot of other players like to
want to make yourself feel confident about
visualise the challenges their passing, ahead by how focusing they on will
the
defend aspects the of your shot, performance how they are you going can control.
to
If you visualise bad things, bad things are
going to happen on the court.
130
Before your next game, try to set some
time aside to think about how you would like
to play, and the things you really want to nail
out on court and see if it helps. Everyone
has their different ways of preparing but I
think there is a lot to be said for the power of
positive thinking.
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fitness journal MAY 2016 17

Are you ready
for game day?
Bring your A game to your next competition day by keeping a few
simple things in mind as you enter this netball season.
Think about the 5 Ps – Prior Planning
Prevents Poor Performance.
Preparing early is going to ensure
you are both physically and mentally
ready for game time.
Depending on what level of netball you
are playing at, you should be working on
your aerobic fitness, game skills and an all
over body strengthening programme.
Ankle and knee injuries are the most
common in netball, so ensure that you are
targeting these areas by doing strength
training before the season begins. If you are
unsure about how to strengthen these areas,
see an exercise professional.
The month of May brings us into the
netball season and so preparation is now focused
on being game-ready, injury free and in
our best state of mind to focus on the game.
Reduce the risk of injury this season by
warming up thoroughly (10 – 15 minutes)
and perform dynamic stretches before each
training session and game.
If you have any areas of weakness visit a
physiotherapist who will provide you with
advice and how to correct any muscle im-
balances. Also, ensure that you are landing,
stopping and starting safely on court.
If you are unsure about this, ask your
coach to watch you and give you advice
on how to improve your techniques. After
each game, have a warm-down routine you
can follow which includes active recovery,
re-fuelling and static stretching.
Think about the 5 Ps –
Prior Planning Prevents
Poor Performance.
Diet and hydration are essential and are
some of the easiest ways to be prepared on
game day.
By eating properly and staying hydrated
you will get the most out of yourself when
performing on court. Sip water throughout
your warm-up and cool-down to stay hydrated
and ensure you have eaten appropriately
before the game to avoid fatigue.
Visit a dietician for advice on the most
suitable game-day diet for you.
Finally, ensure you are sleeping enough.
Sleep is vital for concentration, reaction
time, moving efficiently, avoiding injury
and recovery from training and games. Aim
for the magic 8 – 10 hours a night and try to
have a regular sleep/wake routine throughout
the week.
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.
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
18 fitness journal MAY 2016
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Inhale. Exhale. Repeat.
Want to improve your performance? Get in tune with your breath.
Breathing. That vital automatic,
continuous, involuntary action that
each of us is doing all of the time.
Most of the time though, we barely
give our breath a second thought. However,
tuning in to your breath, and training it to
be stronger and more efficient can positively
impact many areas of your life, including
your sports performance.
Studies have shown that
a strong and more efficient
breath can lead to significant
improvements in athletic
performance. In one study,
by Dr Mitch Lomax and the
Department of Sport and Exercise
Science at the University
of Portsmouth, runners who
performed inspiratory (inhalation)
muscle warm-ups just
before running, combined with
training for their inspiratory
muscles, improved their performance
times by 15 percent over
six weeks.
If this sounds like good news
to you, then the even better
news is that improving your
breathing is simple, and can
Yoga for athletes
be very low tech – even ‘no tech’. It’s just a
matter of learning how, and practising.
The basic theory behind efficient breathing
is fairly straightforward. Training your
respiratory muscles to become stronger, and
using more of your lungs’ capacity helps
deliver more oxygen to your tissues while
using less energy. Conversely, weak or shallow
breathing can promote early fatigue in
athletes, and can impact your power output,
efficiency of movement and other factors.
Given the body of knowledge about
breath efficiency, and the potential to realise
measurable improvements in performance,
remaining oblivious to how you work with
your breath is a missed opportunity. In my
experience working with athletes I have
come across a range of levels of breath awareness
and efficiency. At the top end, elite track
sprint cyclists report that they know exactly
when they take a breath in as they prepare
to race, how deeply they breathe, when they
breathe out, and how they coordinate their
breath with their pedal strokes to achieve
maximum power. On the other hand, one
young dedicated swimmer admitted she
wasn’t at all aware of how she exhaled as she
swam, or how her breath coordinated with
her effort and power through the strokes.
How about you? Whereabouts along such a
continuum would you be? Is there room for
you to improve and reap the benefits?
Yoga is an ideal place to
cultivate your breath, as it
is one of the few physical
disciplines that really places
utmost priority on breath
awareness and control
‘Smart breathing’ for performance is
not exclusive to the realm of elite athletes.
Anyone can do it. Developing your breathing
skills can be pretty straightforward. Looking
online can uncover many very useful and
sports-specific training resources for improving
your breath efficiency.
Or, you could try yoga as well. Yoga is an
ideal place to cultivate your breath, as it is
one of the few physical disciplines that really
places utmost priority on breath awareness
and control. In fact, at its core, yoga can actually
be considered a breathing exercise.
Yoga and breathing for athletes
There are two general ways that working
with the breath in yoga can help athletes.
Firstly, on the physical level, yoga encourages
you to breathe more efficiently, using
the whole of your lungs. Yoga poses that
stretching and opening the chest area will
help too. Deep, diaphragmatic breathing is
becoming a lost skill these days, and yoga
brings us back to it. By consciously deepening
your breath, directing and controlling it,
you can strengthen your respiratory muscles
and lung capacity. This will help improve
the oxygen delivery throughout your body
when its demands increase during exercise.
Deep breathing also has positive impacts on
the nervous system, encouraging relaxation,
and improved function and regulation of
many of the body’s vital systems.
The other important benefits of yoga
breathing exercises for athletes relate to
awareness, control and focus. Yoga practice
requires a constant awareness of your breath.
An ‘advanced’ yoga practice, in my terms at
least, does not involve bending your body
into contortionist poses. Rather, it is when
the practitioner can move through a practice
with complete awareness of each breath in
and each breath out, and of the connection
between the breath, the mind and each pose
and transition. By keeping your focus trained
on each and every breath, you are learning
to ‘be’ in the present moment, developing
your mind-body awareness and a sense of
equanimity that you can maintain under
pressure.
Yoga breathing becomes an exercise in
focus, control, concentration and efficiency.
These are all important skills that help ‘good’
athletes develop into ‘great’ ones.
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
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fitness journal MAY 2016 19

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Firefighter Fitness
Maximum effort ahead for members of
the Hamilton Volunteer Fire Brigade, who
recently participated at the Stadium Stomp
(Auckland). The crew each conquered an
impressive 5000 stairs at Eden Park, with
fundraising from the event going to support
St John.
It was considered a ‘training run’ for the
upcoming Firefighter Skytower Stairclimb
this month.
The Firefighter Skytower Stairclimb is
completed fully kitted out in firefighter gear
which has a weight of 25kg. Hamilton team
member Ingo Junge is planning to compete
in this event for the fifth time, raising funds
for leukaemia and blood cancer NZ.
Approximately 850 firefighters from around
New Zealand as well as from Australia,
USA, Germany and other parts of the world
traditionally participate in the Skytower climb,
over 51 Floors with 1103 steps.
“We usually train after 7pm, depending
on our work shifts,” he says. “We’ve got
access to the tall building where the City
Mall is, with 18 floors and 332 steps. We
do four rounds in our gear and sometimes
a few more for ‘cooling down’.
“The Hakarimatas are a brilliant outdoor
alternative; a beautiful spot for training
with a lovely lookout at the top. Doing a
stair climb in nature is way more fun than
doing it in a concrete staircase.”
out and about
Women’s Rugby 7s
The National Tertiary Women’s Rugby 7s Championships
were held on-campus at the University of Waikato last
month. After four games, the Waikato Women’s Team
finished second overall with four girls being selected into
the official tournament team.
Aon Maadi Cup
Spectacular action from secondary school rowers from around New
Zealand at the highly competitive Aon Maadi Cup, where Waikato
rowers were frequent visitors to the winner’s podium.
20 fitness journal MAY 2016
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Lodge Cheers to Champions Advert 2016.indd 1
29/03/2016 12:16:47 p.m.
3x3 Basketball
The National Tertiary 3x3 Basketball
Championships were held in the UniRec Sports Hall
recently. Three Waikato University teams went up
against teams from Auckland University, Massey
University and AUT, all gunning for the chance to
qualify for the FISU World University 3x3 Basketball
Championships in China at the end of the year.
After a closely contested final the Waikato Men’s
A finished in second place, with the Men’s B team
finishing in fourth and the Waikato Women’s
finishing third in the women’s competition.
NZ Under 23 team announced
Congratulations to the squad
of 33 athletes named in
the Under-23 New Zealand
Rowing Team to take part
in the 2016 World Rowing
Under-23 Championships
being held in Rotterdam,
Netherlands from 21 - 28
September.
The World Rowing Under-23
Championships will be held
in a combined regatta with
the Junior and Senior World
Rowing Championships and
provide young athletes with
the unique experience of
competing in a large world
championship regatta.
Rowing New Zealand will send
a total of eight crews made
up of an under-23 women’s
single scull, women’s
lightweight double scull,
women’s quadruple scull,
men’s quadruple scull, men’s
coxed four, men’s coxless four,
lightweight men’s quad and
women’s eight to Rotterdam.
Te Awamutu sculler, Luka
Ellery will
compete in
the women’s
single scull;
the last time
New Zealand
fielded a
women’s single scull in the
Under-23 World Rowing
Championships was in 2007.
Under-23 representation is
considered an important part
of the Rowing New Zealand
high performance pathway.
Many of New Zealand’s top
rowers began their careers
at the junior and Under-23
level and have gone on to
be successful elite athletes
competing at the World
Rowing Championships and
Olympic Games.
The Under-23 crews depart
for Rotterdam on 12 August
for pre competition training
before the World Senior,
Under-23 and Junior Rowing
Championships in Rotterdam.
* Photos by Juliette Drysdale/Rowing New Zealand
Cheers to our champs
Georgia Allen
Hannah Osborne
Futsal
The National University Futsal Championships were held in
Palmerston North last month.With the tournament serving as
a pathway to the World University Championships in Brazil, the
University of Waikato sent a strong team of 12 to compete in
the tournament. Waikato finished in second place after narrowly
losing 4-3 against Victoria in the final and Waikato player
Mahmood Alfarraji walked away with the Golden Boot Award for
the tournament’s top goal scorer.
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fitness journal MAY 2016 21
Luka Ellery Tom Jenkins Martin O'Leary

Explore Waikato:
Te Aroha
As part two in our series of exploring our own Waikato back yard,
we take a closer look at the gem which is Te Aroha.
Not only is the historic spa town
famous for its natural hot soda
water springs and rich gold
mining history, it is also now becoming
well known for its stunning cycling
and walking trails, including the popular
Hauraki Rail Trail.
With a variety of accommodation and
dining options, Te Aroha is the perfect place
for an active day trip, weekend away, or to
treat mum this Mother’s Day.
Just 50 minutes north east of Hamilton, Te
Aroha is nestled at the foot of its mountain
namesake, Te Aroha, which means “the love”
in Maori.
to plains. Mt Ruapehu and the Bay of Plenty
Coast can both be seen from the summit.
Shorter walks around the base of the
mountain are also available, along with the
popular Waioronogmai Valley which boasts
gold mining relics along its varied tracks and
trails.
HAURAKI RAIL TRAIL LENGTHS
Shortest – Mt Te Aroha lower cycling
track, 10km, Grade 3 (Intermediate)
Longest – Hauraki Rail Trail, Thames
to Paeroa, 33km, Grade 1
Hauraki Rail Trail, Waikino to Waihi,
11km, Grade 1
Hauraki Rail Trail, Paeroa to Waikino,
14km, Grade 1
Hauraki Rail Trail, Paeroa to Te Aroha,
21km, Grade 1
HIGHLIGHTS
Te Aroha is a great base from which to
explore the Hauraki Rail Trail, a NZ ‘Great
Ride’ that offers a varied and relaxed scenic
ride perfect for families, groups and people
of all ages.
Gentler tracks can be found around the
mountain’s base along with cycling tracks
with challenging ascents and exhilarating
downhills for more daring riders.
After a big day of cycling and hiking, you
can soak in the silky thermal waters at Te
Aroha Mineral Spas in the Te Aroha Domain.
The mineral springs flow from beneath
Mount Te Aroha and have been enjoyed
by locals and visitors alike for more than
100 years and the hot pools, baths and spas
remain among the most popular things to do
in Te Aroha today.
It is also home to the world’s only hot soda
water geyser, Mokena Geyser
Te Aroha is also home to several popular
walking trails including Mount Te Aroha.
The mountain summit is accessible by a twoand-a-half-hour
hike from the town centre,
providing stunning views across the Waika-
QUICK FACTS
– Hauraki Rail Trail follows two historic rail
lines – one from Thames to Paeroa and the
other from Waikino Station to Te Aroha
– Hauraki Rail Trail is Graded 1 by New
Zealand Cycle Trails. This means the surface
is either firm gravel or sealed (e.g concrete or
asphalt) and is wide enough for two people
to cycle side-by-side for most of the way. Onroad
trails generally follow quiet roads with
little traffic. Grade 1 trails are suitable for
novice cyclists, families and others seeking
a very easy cycling experience, with any
bike being suitable including touring bikes,
single speeds and children’s bikes.
– The ride can be accessed from various
points along the trail and is well sign posted
– Guided tours of the trail are available and
bike hire, shuttle service and accommodation
booking can be arranged. Accommodation
ranges from backpackers and B&Bs to
lodges, motels and hotels including the nearby
Te Aroha Landing www.talanding.co.nz
that offers a range of packages for visitors.
– Hauraki Rail Trail is one of New Zealand’s
23 ‘Great Rides’. There are three ‘Great Rides’
located in the Hamilton and Waikato region
with the other two being the Waikato River
Trails and The Timber Trail.
good to know
If riding the Karangahake Gorge section,
it is recommended wearing/taking a
torch through the 1km Railway Tunnel.
Best to time ride the trails is
spring-autumn, or if riding in winter go
when rain is not forecast
For more information on the Hauraki
Rail Trail visit www.haurakirailtrail.co.nz
or for more information about the other
various tracks and trails available in the
Hamilton and Waikato region visit
www.hamiltonwaikato.com
22 fitness journal MAY 2016
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WIN WIN WIN
More than cooking spray
Dot’s Cooking Spray makes entertaining easy. Convenient and versatile, it eliminates
the need to worry about mess, food sticking or cleaning up. Made from canola oil, a
vegetable oil high in monounsaturated fats and naturally free from cholesterol, there
are no added flavours, colours or preservatives.
Dot’s Cooking Spray handy tips
• Spray Dot’s Cooking Spray on your barbecue in-between uses and rub lightly with
a paper towel to prevent rusting. This also makes cleaning up next time a breeze.
• Do you have a stuck zip that just won’t budge? Carefully spray Dot’s Cooking Oil
onto the zip (being careful not to get any on surrounding material). The oil will help
loosen and lubricate the zip and get it moving again.
• Sick of scrubbing away at your dirty cheese grater? For smoother and faster
grating, simply spray your cheese grater or zester with Dot’s Cooking Oil. This little
trick also helps make cleanup faster. Coat your grater with Dot’s Oil before popping
it in the sink or dishwasher and the
cheese will simply slide right off.
• Who has time these days to wait
for their nail polish to dry?
A quick spritz of cooking oil on your
drying nails will set the polish and
speed up the drying process. It also
serves as a nice moisturiser for your
cuticles.
Enter to win one of two Dot’s
Cooking Spray prize packs. Each
pack contains two cans of Dot’s
Cooking Spray, a barbecue utensil
set and a Dot’s apron. To enter,
email your name, address and
contact phone number to
win@fitnessjournal.co.nz with
Dot’s in the subject line, or enter
at fitnessjournal.co.nz. Entries close
May 30 2016
see us at the
Hamilton Women’s expo. site 10
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Business News
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fitness journal MAY 2016 23

Training tips for
young swimmers
When it comes to swimming, there’s no denying
the time and effort the sport requires.
Abby Armstrong spends a serious
proportion of her day in the
water, swimming up to 100km a
week. The experienced competitive
swimmer also works part-time helping
young swimmers hone their techniques and
work on strengths and conditioning exercises
to help with injury prevention.
While time in the water and technique
training is a key focus, Abby is a huge advocate
of dryland training.
“Other than the obvious mechanical
benefits, the social aspect of dryland training
is another element which contributes to the
greater picture of being a swimmer.
“It’s time for the kids to get into the right
frame of mind before hopping into the pool,
but also time where they can catch up with
their friends, socialise and have a bit of fun.
“Swimming is an intense and somewhat
individual sport, so the social side of it is really
important.”
In her third year of a Sport and Exercise
Science Degree at Wintec, Abby thrives on the
role which utilises her passion for strength
and conditioning and love of swimming.
What is your role?
A couple of Wintec students and I deliver a
dryland strength and conditioning programme
to several swimming clubs around
Waikato. The programme has been specifically
developed by Swimming Waikato and
Wintec to improve movement proficiency
and injury prevention in younger swimmers.
What is your swimming background?
I was a competitive age group swimmer
when I was younger. Three years ago I
started swimming again and found a love
of the open water. For the past two years I
have been a series age group winner at the
NZ Ocean Swim Series. I have competed in
the Taupo Epic 10km swim for the past two
years and have been successful. Currently I
am training hard to complete the Apolima
Strait, a 22.3km swimming race between
Upolu and Savaii in Samoa.
Abby Armstrong
What do you focus on with your swimmers?
Injury prevention is ultimately the main
focus. Then activation, muscle balance,
strength and strength endurance.
Initially the 12 week programme is focused
on increasing range of motion, flexibility
and mobility through a series of basic orthodox
movement patterns. The later stage of
the programme is spent developing strength
and strength endurance, volume (capacity
for muscular effort) is achieved through targeted
sets and repetitions. Ultimately, each
movement pattern has to be durable enough
with bodyweight alone before additional
load is permitted.
What are the most common problems you
see among young swimmers?
Muscle imbalances are notorious, often
causing injuries in the shoulder and
subscapular region because the adductors
and internal rotators (pecs, lats) of the arm
become over-developed due to the repetitive
nature of swimming. Therefore, the external
rotators (rotator cuff muscles) and scapular
stabilisers are weakened - as they don’t get
used as much.
Consequently, muscle imbalances, overuse
and/or poor technique results in an anterior
capsule laxity, which allows the humeral
head to move forward and up, thereby
compromising the subacromial space (where
the supraspinatus and biceps tendons run
through) causing an irritation and/or impingement
(swimmer’s shoulder). Hence the
reason why improving muscle balance is a
major factor within the programme.
What can be done to help prevent it?
The dryland training programme has been
specifically designed to counteract and
prevent any imbalances that occur in the
water. Correct technique in the pool is
also very important to avoid any long-term
injuries and promote good shoulder health
and longevity.
Why is correct technique so important?
Primarily to prevent injury.
Bad habits and techniques generally stem
from poor adaptation to the water. Some of
these habits surface even in the most experienced
swimmers. Swimming requires much
practise, a lot of hours in the water, and
countless repetition of aspects of the stroke
in order to perfect the skill.
What are the most common technique
problems?
Head position: lifting the head up to breathe
allows the lower body to drop, therefore
reducing efficiency in the water.
Finishing the stroke early: When the hand
exits the water before extension, it reduces
the length of pull, reducing the distance
travelled per stroke. This means it now takes
Five top tips for
young swimmers
• Initiate the kick from the glute
not the knee
• Decrease the load on the front
deltoid by insuring a deep
catch at the front of the stroke
• Stretch and roll at least once
a day
• Practise activation before
getting into the water
(especially glutei and core)
• Try to include some ocean,
lake or river swimming into
your training schedule. NZ has
some of the world’s greatest
and cleanest water, get out
there and explore it.
more strokes to swim the same distance.
The kick: allowing the kick to be initiated
via the knee, inactivates the larger muscles
needed for a strong kick. The kick should
be derived essentially by glutei activation as
well as the quadriceps and hamstring muscle
groups.
Swimming flat: In freestyle, hip rotation
in relation to shoulder rotation ensures a
long stroke, maximising water surface and
creating an effective, powerful movement.
What is the best advice you have been
given?
Dream big, be realistic, listen to your body
and know when to slow down.
24 fitness journal MAY 2016
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Making waves
internationally
Kiwi athlete Danielle McKenzie is making waves internationally.
The gutsy 21-year-old is a former World Board and Line Throw
Champion and has represented New Zealand twice at the Surf
Lifesaving World Champs. And she has already tackled one of her
ultimate goals; the Nutri-Grain Ironman and Ironwoman Series.
BY Simone Ackermann
Designed to test the best Surf
Ironman athletes in Australasia,
the Nutri-Grain Ironman and
Ironwoman Series involves varying
race formats. Athletes battle each other,
and challenging surf conditions, to find the
top waterman and woman. For the past two
seasons, 21-year-old New Zealander Danielle
McKenzie has lined up in this iconic Australian
event.
The Nutri-Grain Ironman and Ironwoman
Series is not for the faint-hearted. So it
doesn’t come as a huge surprise to learn that
Danielle McKenzie decided to race the final
two races of the 2015/2016 Ironwoman series
with a sprained ankle.
Competing at Sydney’s North Cronulla
beach in January, after some gutsy racing
and despite being injured, Danielle was able
to improve on her ranking and finish the
season in 13th place.
As challenging as the series is, the road to
compete there is equally long and arduous.
For Danielle, qualifying for the Ironwoman
Series began in 2014 when she competed
in the trial as race preparation for the Surf
Lifesaving World Championships, set to take
place in France later that year.
She was successful and headed into the
2014/2015 series as the sole Kiwi representative
at the event.
“My first year in the Nutri-Grain Series
was full of so many new experiences and I
was able to find my way as an athlete in Australia.
I finished 13th overall,” says Danielle.
It also taught her that you never give up,
no matter what position you are in during a
race; an important lesson in sport where the
result can be dramatically changed by one
wave.
Last September, Danielle again competed
in the trial event and qualified for
the Ironwoman Series. Fellow Kiwis, Max
Beattie and Cory Taylor, were also successful
trialists for the 2015/2016 Ironman Series.
“My goal for the year’s series is to finish in
the top 10 overall. But every race when I put
my toe on the start line, my goal is to win,”
says Danielle.
The Nutri-Grain Ironman and Ironwoman
Series involve six races held over three
weekends between November and January
at various beaches around Australia.
Ironman racing involves four disciplinesheld
in various formats and order. These
include swim, ski, board and run.
It can be any one of four race formats
each time the athletes race- loop, m-shape,
eliminator or triple sprint. For this reason,
Danielle believes it is best not to stress about
which you will be racing.
Having grown up surrounded by water,
Danielle’s family only ever holidayed where
water was involved- whether it was on a boat
at Lake Taupo, or enjoying Coromandel’s
Pauanui beach.
Danielle got into surf
lifesaving at the age of seven,
when her dad, Duncan
McKenzie, took her to the
beach. “I fell in love with
the ocean and never looked
back.”
Taking part in surf lifesaving has allowed
Danielle to follow in her dad’s footsteps; he
also represented New Zealand at the World
Championships.
A multi-discipline sport, like Surf Ironman,
requires a heavy training schedule.
Each week Danielle’s training involves:
swimming sessions four to five mornings;
ski or board sessions each afternoon from
Monday to Friday; two iron sessions; two run
sessions; and two strength sessions.
Danielle is a member of the Mairangi Bay
Surf Lifesaving Club, where she serves and
trains and each year for a few months she
moves to the Gold Coast and trains with the
competitive Northcliffe Surf Lifesaving Club.
This allows her surf skills to improve as
she can train year-round with fellow Nutri-Grain
competitors.
However, she still rates Mairangi Bay as
the best place for ski training.
On top of her training commitments,
Water safety tips with Danielle
Like Danielle McKenzie, many New Zealanders enjoy the water over the summer
months – whether it is surfing at the beach or swimming in local lakes and rivers.
Sadly however, as has been evident in recent news coverage, each year a number of
Kiwis lose their lives to drowning.
Here are Danielle McKenzie’s water safety tips to help keep you safe at the beach this
summer:
• Always swim between the red and yellow flags. These flags tell you where the
safest place to swim on the beach is, and that lifeguards are patrolling the beach.
• Ask a lifeguard for advice on where to swim and what dangers there might be.
• Swim with a friend; it is more fun if you get into trouble raise your hand and ask
your friend to alert the lifeguard.
For more information on water safety go to www.watersafety.org.nz
Danielle studies Exercise Science and Sports
Management full-time.
Despite being just 21, Danielle already has
some notable achievements, having twice
medaled at Triathlon’s Age Group World
Championships.
Danielle’s impressive resume continues
in surf lifesaving. She is part of the New
Zealand Surf Lifesaving team, the Blackfins,
who are current back-to-National Team
World Champions. At the 2014 event held in
France, Danielle took out the board race and
was second in the Ironwoman.
One of her fondest memories is winning
the Under 16 National ski title.
“The reason I remember this the most is
that it was my first year racing at the senior
nations, and I had hardly paddled the ski in
waves. The surf was huge and I was pretty
scared,” she says.
“I remember sneaking out just before a
huge set swamped the rest of the field. I was
able to pick a small wave and slew sideways
a few times before finally crossing the line
still miles in front.”
One of the reasons Danielle enjoys competing
in surf lifesaving is because, “surf is
a sport that is unpredictable, which means
that everyone has a shot at winning.”
While this is true to some extent, those
who prevail in the sport are the ones who
have trained and mastered their craft. With
her successes so far, Danielle is proving to be
one them.
Nutri-Grain Ironman and Ironwoman Series
The Nutri-Grain Ironman and Ironwoman Series involve six races held over three
weekends in November, December and January. This year the races took place at
Queensland’s Coolum Beach, New South Wale’s Newcastle Beach and North Cronulla
Beach.
There are four disciplines in Ironman racing- swim, surf ski, board and run. The
order of the swim, ski and board is not set and changes with each race. The run is
used to transition between other disciplines.
In the Nutri-Grain Series there are four race formats- M-shape, eliminator or triple
sprint. Each time the athletes race it can any one of these formats.
The winner of the Nutri-Grain Series is the person with the most points after the
six races. The 2015/2016 Ironwoman Series was won by Jordan Mercer, while “The
Professor” Shannon Eckstein won the Ironman Series.
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fitness journal MAY 2016 25

What is podiatry?
Rehabilitation podiatry is treatment focused;
making sure your whole body is working
efficiently. Finding what is preventing
proper healing of an injury and identifying
other factors are underlying the injury or
pain recovery.
How does it work?
Rehabilitation podiatry works to give the
body more support and insight into underlying
factors that are preventing full recovery.
We identify body imbalances in muscle
tension, joint function and overall force
loading during activity, work or leisure.
If you’re not healing quickly; injuries are
spotlight on:
Podiatry
Each month Fitness Journal puts the spotlight on a health
profession or treatment. This month Kate Caetano offers an
insight into rehabilitation podiatry.
recurring; pain is not connected to injury or
you just aren’t able to improve your speed or
endurance, this is when we look more deeply
and holistically.
Rehabilitation podiatry incorporates gait
(walking/running) analysis, pressure pattern
analysis and muscle versus joint loading
testing with your individual body’s unique
way of working within its range, from foot
function up to ankles, knees, hips and spine.
If a joint or muscle is being overloaded,
or loading is faulty or not being used when
it should, this causes the structure to strain
and breakdown while the body compensates
and moves the problem around.
Rehabilitation podiatry can also provide
more energy efficiency to reduce fatigue rate.
Our main goals are to improve the function
of the injured area and to decrease pain, but
also make sure it doesn’t re-occur. This is
done through strengthening and rehabilitation
exercises, proceptive training, gait training,
footwear modifications or orthotics.
Who can it help?
Anyone who is in pain, is prone to injury
or wants to improve their running can be
assessed. Usually injury affects the whole
body, not just the area that hurts. Once
we have found key factors influencing the
painful area, we can work with other health
professions to make sure the patient has a
fast and long-lasting recovery.
Are there any restrictions on people
who can have this treatment?
No – whether you currently have pain, are
worried about injury or are just trying to improve
your marathon and triathlon time, we
help assess, coach and treat a wide range of
lower limb issues. Also for parents unsure of
their child’s development or walking, those
with chronic conditions such as arthritis,
or mobility issues that come with surgery.
Prevention is always better than treatment.
For a “warrant of fitness” for a sport, event or
active job, we can check injury risks and sort
them before they cause problems.
What conditions are most common?
Each activity, age and gender has common
conditions that are also assessed and treated
differently. Overall I see a lot of ball of foot
pain that feels like a lump or shooting pain,
or heel pain that is worst first thing out
of bed. Ankle sprains that leave long term
pain or instability. As well as knee pain that
stops you tramping, going for long walks or
playing sport because of the ache and jarring
feeling.
Are there any side effects or restrictions?
If the treatment plans are too much too
quickly for the patient, they can be a little
sore. Let the podiatrist know if this happens
and they can easily adjust the treatment
plan. It can take a couple of sessions before
they start to make a positive impact on your
pain and injury, due to working against
muscle memory and imbalance.
What are its origins?
Rehabilitation podiatry has branched off
from its origins in chiropody which has been
recorded as early as Ancient Egyptian times,
with clear bas-carving depicting lower leg
professional care found on tombs as old as
2400 BC.
How do you become qualified?
In New Zealand, AUT in Auckland is the
only podiatry school, but there are many in
Australia. The degree structure is three years
in NZ and involves a Bachelors programme.
AUT has a student clinic and practical application
from day one. The course includes
diabetes and wound care, dermatology,
geriatrics to paediatrics, including anatomy,
pathology, physiology, body movement
analysis and radiology. A podiatrist can go
on to do a Masters or PhD, or specialise in
post graduate Diplomas in Rehabilitation
and Sports.
Who regulates it?
A national podiatry board requires all NZ
podiatrists to register, as well as be regulated
by the Health and Disabilities Commission.
To work as a podiatrist in this country you
must have completed the degree with the appropriate
qualifications and be approved in
compliance recognised by the Board. Some
podiatrists are ACC registered.
What are the most common misconceptions?
That podiatrists are focused only on feet. Our
scope ranges from spine to feet, as we need
to see how the whole body works in order to
treat the patient. Especially in rehabilitation
podiatry we tend to see how everything
works from feet to head, and head to feet.
What are surprising facts about it?
Probably how often we find little misalignments
or uneven walking/running can prevent
injuries healing or make someone more
prone to them. Once you find and adjust
them, everything seems to fly from there.
What is the average cost per treatment?
The average cost is $75 or $45 with ACC. This
differs with treatment options and clinic
focuses.
Kate Caetano
Rehabilitation podiatrist at Advance
Wellness, Kate was a dedicated
sportsperson until her knees started
regularly dislocating. After visiting many
health professionals and a couple surgeries,
she was referred to a sports podiatrist
who found out why her knee kept dislocating
and fixed it. Kate wanted to offer the
same life changing help she had received
and studied at AUT for her bachelor and
post grad to specialise in rehabilitation.
Kate also offers running advice at The
Running School (advancewellness.nz)
26 fitness journal MAY 2016
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Prevention is
better than cure
An apple a day keeps the doctor away – but is that all
we need? We know we need our daily intake of water,
at least five serves of fruit and vegetables, wholesome
food, exercise and sleep.
What else does it take to help
prevent seasonal coughs
and colds? Your lifestyle and
digestion have a definite input.
A highly stressful lifestyle will weaken
your body systems, including the digestive
system where your first defence against bugs
begins.
Stress which affects our body systems
can have many inroads. Stress is created not
just from workloads, finances and juggling
home and family time with work time. It
can also be what we breathe in. What we
touch or put on our skin. What we eat and
drink.
An overload of toxins from any or all of
the above, together with emotional or physical
stress can weaken nerves, adrenals, liver
and glands. Weight gain, anxiety and tiredness
are just some of the symptoms. This can
also weaken your immune system.
The ‘daily apple’ needs a few friends to be
effective.
A Vitamin C a day
Vitamin C is not stored in our bodies and
when we are fighting daily bugs from our
surroundings, your Vitamin C from daily
food intake may not be enough. Vitamin C
comes in chewable or swallow tabs, powder
or gel, at different strengths to allow the
whole family to take it. Talk to your natural
top tips
• Sore throat – I recommend
slippery elm and throat lozenges or a
herbal spray.
• Tummy bug – I like to recommend
homeopathy and probiotics.
• Sinus infection – herbal
nasal spray and sinusitis herbal
combination.
• Ear ache – natural ear drops, ear
candle and aromatherapy oils. The
correct aromatherapy oil can be used
to infuse but also a drop on some
cotton wool placed in the ear can be
beneficial.
As always, use as recommended and
talk to your natural health team.
health team to ascertain which is brand/
type is best for your needs. It is a great
antioxidant too.
A defence nutrient a day
Many herbal combinations on the market
are cold and flu fighters meaning that you
take them only when you have the ‘bug’.
Unless you have a long-term immune condition,
asking your immune system to ‘fight’
24/7 is not the way to strengthen your own
immunity.
There are foods to support your immune
system. High in natural flora are yoghurt
and kefir. Eat them daily (do not add sugar).
If this is not enough there are great pro
and pre biotics to support in a capsule or
easy spray which is ideal for the whole family.
Homeopathy also has a great preventative
support.
Try Naturopharm: flu guard, a homeopathic
preventative taken once weekly
throughout winter.
There are also some prevention herbal
combinations available.
These are best recommended for you
personally as they are all a little different
– as we are.
Monica
van de weerd
Monica van de Weerd is a well respected
Waikato based beauty therapist and
aromatherapist, with an impressive
knowledge of natural health and
wellbeing. She and husband Frans
(a qualified physiotherapist, homoeopath,
craniosacral therapist and bowen
therapist) are committed to living a
naturally healthy lifestyle.
www.naturallyhealthy.co.nz
A dental procedure worth travelling for
Over the past 13 years Old Villa Dental’s Dr Nettie Eksteen has honed her
skills to become a proficient and experienced dental practitioner using
Waterlase® technology in NZ for effectively relieving tongue-ties for
people of all ages. Families travel from all over New Zealand for
treatment of their children at Old Villa Dental in Hamilton and Dr
Nettie has successfully treated thousands of cases.
By Geoff Taylor
Using Waterlase® technology babies
are even able to feed immediately
after having the procedure done and
healing happens much faster than
with any other technique.
The Waterlase® makes it possible
to comfortably perform soft tissue surgical
procedures without the need for
scalpels or scissors which causes bleeding,
swelling and post-operative pain.
In days gone by this used to pose
a huge challenge for parents who
feared a painful experience for their
children.
Back in 2003 Dr. Henk Eksteen,
Dr Nettie’s father-in-law, pioneered
the process for effectively treating
tongue-tied and lip-tied infants who
have difficulty breastfeeding.
He was the first dentist in NZ to
use the Waterlase® for Frenectomies
and among the first in the world.
He enjoys mentoring the new up
and coming clinicians and Dr. Nettie
has been a star pupil.
Today Dr Nettie Eksteen, who in
addition to her Bachelors Degree in
Dental Surgery, also holds a Bachelor
of Science with Honours majoring
in Anatomy, contributes a thorough
understanding of the anatomy involved
and the in-depth training she received
in Waterlase® technology overseas, for
her success.
Having performed thousands of
frenectomies over the past 13 years,
with her youngest patient a mere three
hours old, she uses the Waterlase®
because it is gentle and offers the
fastest healing rate available for parents
who do not want to put their
children through the ordeal of general
anesthesia or the post-operative discomfort
associated with traditional
methods.
Dr Nettie’s approach is so gentle
that some babies even sleep through the
entire procedure.
To find out more about their wide
range of services including orthodontics,
dental implants, restoravive dentistry
and surgery, contact Old Villa
Dental at (07) 856 4116.
They are conveniently located
on 24 Grey street with plenty of
parking, open long hours from
7am–8pm and always available
for dental emergencies
any time, any day.
At Old Villa Dental, parents travel from all over New Zealand for treatment for their children.
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fitness journal MAY 2016 27

Bone Density
MRI
Xray
Ultrasound
medimaging specialise in sports injury imaging and diagnosis
We pride ourselves on friendly, professional service and
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Flying high with
pedal power
Raglan freestyle mountain biker, Lewis Jones, grew up on
a farm riding motor bikes. However, after flipping through a
mountain bike magazine, he was inspired to swap his engine
power for pedal A quick visit to a second-hand bike shop and he
was kitted out with his first mountain bike; a Mongoose.
We provide a walk in service for all x-ray examinations and
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These days Lewis often sets the pace
on the mountain bike trails. Sponsored
by Go Fast, Backflips clothing,
and Behind the Bars, he most
often competes in dirt jump competitions,
where a rider is judged on tricks performed,
as well as style and fluidity.
Lewis also competes in slope-style events.
His passion and commitment is evidence
that mountain biking is more than just a
hobby.
“I do plastic welding as a full-time job and
save up during the year to travel to places
like America and Canada to ride. In the
future I want to ride full time. I love learning
new tricks and pushing myself,” he says.
In March Lewis competed at Crankworkx
in Rotorua in the Mons Royal dual speed and
style and the deep summer photo challenge.
He also rode alongside top riders in the slope
style tribute to the great Kelly McGarry.
“To date, Crankworx has been the coolest
place I’ve had the opportunity to compete
at,” he says.
“You’re riding alongside all the professional
riders that you have looked up to for years.
It pushes your riding because the level is a
lot higher and the courses are built to flow
so well.”
Lewis is fortunate to have a dad who helps
set up jumps for him to practise on, at his
home base in Raglan.
“Dad has been a great help in setting up
some brilliant jumps and having them there
means I get to ride every day.
The best thing about having jumps at
home means that as I have grown up, I’ve
been able to change them to suit me.”
His passion for the sport extends well
beyond his own riding. Lewis is also motivating
others in the sports; involved in three
sixty coaching, where he coaches young kids
who want to improve their skills.
Lewis has an exciting trip in the works;
competing at the Colorado free ride festival,
a slope style competition where riders from
all over the world meet to compete.
So why does Lewis love the sport?
To him “riding means a new challenge
every day, I can always push myself to do
something better. This sport gives me an
outlet to show my personality.”
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28 fitness journal May 2016
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Squash
have-a-go day
Sunday May 15
1pm -4pm
win one of 10 free
club memberships
• For all those new to Squash – adults, teens, kids or the whole family
• Learn basics, get some tips and have a few hits or games
• Racquets and balls supplied, just wear comfortable non-marking shoes
Venues
Hamilton Squash & Tennis Club – 325 Tristram St, Hamilton
Leamington Squash Club – 36 Carlyle St , Cambridge
Cambridge Racquets Club – Thornton Rd, Cambridge
Te Awamutu Squash Club – 327 Churchill St, Te Awamutu
Waihi Squash Club – Baker St, Waihi
Te Kuiti Squash Club – 22 Ngarongo St, Te Kuiti
Register now at www.squashwaikato.co.nz and get an extra chance
to win a free club membership
Contact Glenda Knox 027 475 7516 or squashf@sportsforce.org.nz
cambridge racquets club
manager@crc.org.nz
07 827 7563
Cnr Thornton Rd & Albert St, Cambridge
Lugton park SquaSh cLub
Waikato Tennis Centre
30 Old Farm Road
www.lugtonparksquash.org.nz
Terry Richdale
027 245 8960
Racheal Bell
info@teawamutusquash.co.nz
027 540 8859
Churchill St, Te Awamutu 3800
leamington squash club inc
come check out our family friendly club
Anthony Blackmoore
0273218665
leamingtonsquash@outlook.com
CONTACT David Ross (president)
hamiltonoldboyssquash@gmail.com
027 447 2639
Corner of Willoughby St & Richmond St
Next to the stadium
Rodica BaRton-wellington
cluB ManageR
07 834 3271 | 021 203 9871
office@hstc.co.nz
www.hstc.co.nz
325 Tristram Street, Hamilton

A winning
partnership
Chiefs Rugby and Waikato Uni
have teamed up in a way that
benefits students and players.
A
relationship that began in 2013
has brought practical ‘real- world
experience’ placements for students
studying towards degrees in
Sport and Leisure.
Not only does this allow students to apply
the knowledge they’ve gained in lectures, it
also gives them an insight into what it could
be like to pursue a career working alongside
high-performance athletes. And, it gives
them something impressive to put on their
CVs.
Sport & Leisure Studies senior lecturer
Dr Brett Smith is co-ordinator of the Chiefs
knowledge and innovation committee and
as such, he and his students are heavily
involved in many aspects of the Chiefs’
operations. To date this has included work
in areas such as the lineout, decision-making,
recovery, team culture, strength and
conditioning, database development, GPS
technology, and game analysis.
“Already we’ve had quite a few undergraduate
students working proactively in various
areas of the Waikato Chiefs high-performance
programme. Each year its different
because it’s based on the needs of the Chiefs
coaching staff.
“We had two PhD students start projects
with the team this year, and we regularly
have opportunities for undergraduate students
completing their three-year degrees.
This is partly due to our practicum paper
that requires them to complete at least 80
hours’ work in a sport and leisure company.
“This year, we’ve had four students, Terrina
Chapman, Beccie Atkins, Kelsi Mackay
and Ruby Perry involved in sports coding
and video analysis. They worked under
Chiefs’ head analyst, Regan Hall. Experience
in this area has led to further opportunities
for all of them. Three now work with the
Waikato Rugby Union as part-time analysts
and one now works in a similar role with
one of our other partners, Cycling New Zealand,”
says Dr Smith.
“Over summer, we had Joelene Howarth,
a scholarship postgraduate psychology
student, working in the Chiefs Sport
Psychology area. The project examined the
notion of ‘Chiefs Mana’. Conway Bradey,
who graduated last month, gained some
great experience working in the Chiefs gym
running the GPS analysis (monitoring player
workloads) over the past two pre-seasons
alongside head strength & conditioning
coach Phil Healey.”
What the students say about
their Chiefs’ experience
Terrina Chapman
“The internship experience was amazing. It’s
a rare opportunity to get a ‘sneak-peek’ into
the reality of high performance sport. It’s
incredible to see the amount of training and
dedication these athletes put in. My experience
has shown me the importance of
analysis in high-performance sport, and it’s
given me the inspiration to strive for my goal
to pursue postgraduate study.”
Beccie Atkins
“I loved the experience working with the
Chiefs. I’ve been around rugby my whole
life, with my dad involved in coaching and
my brother as a player. One of the best things
was going behind the scenes, the preparation
and emotions surrounding ‘game day’ and
the amount of fun they get to have during
training. The experience has encouraged me
to pursue my dream of working among elite
athletes, potentially with statistics and GPS
analysis.”
Kelsi Mackay
“The experience was unreal. Besides gaining
great contacts and valuable skills, I was always
happy and excited to turn up to work.
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Vanessa Mills
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Fitness journal
12 Mill Street, Hamilton
www.fitnessjournal.co.nz
07 838 1333
30 fitness journal MAY 2016
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To have this experience while still studying
was something most students would only
dream of. It really helped cement everything
I had learned in class and I was able to create
links that can only be made through experience.
The fact I was able to do it with one of
the best rugby sides in New Zealand was just
a bonus! My dream is to pursue postgraduate
study and work in high-performance sport
as a Movement Analyst. This is definitely
where I want to be.”
Joelene Howarth
“I was lucky enough to work alongside
players and support staff to pursue my
interest in sport psychology. Currently a
registered clinical psychologist, I relished the
chance to investigate Chiefs mana. I found
the people I spoke to very down-to-earth and
very inspiring. Overall the experience, on a
personal level, was more than I expected and
quite humbling. I love my work and my
athlete client base is increasing - the dream
would be to support New Zealand athletes
to be the best they can be on the world stage
because Kiwis rock!”
Conway Bradey
“It was a good learning experience. You see
how much work goes on behind the scenes
in preparing players. It’s inspired me to
think about pursuing postgraduate study. I
realised it would be pretty amazing to have
a career working with high performance
athletes. Everyone’s friendly and it was cool
getting to know all the players and staff.
As far as creating opportunities, these days
everyone wants to know what experience
you have so I think it has prepared me well
for the future.”
Turn your passion for sport into a career
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Plus, you can gain practical placement
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Visit: waikato.ac.nz/go/spls
Providing quality treatment. Taking time to
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We are in tWo great locations
243 Ulster Street, Hamilton
Phone: 07 838 3262
105 Thomas Road, Rototuna
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Mike Lovell, Gallagher
Chiefs Physiotherapist
www.sportsmp.co.nz
20499
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fitness journal MAY 2016 31

32 fitness journal MAY 2016
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Soap Nutters
When it comes to Waikato women making a splash, one
Hamilton family is helping keep Hamilton squeaky clean.
The self confessed soap nutters
are a quartet of sisters (Alex,
Kathryn, Sarah and Felicity)
with mum Mary Fear; and together
they have created Wouldn’t Know
‘em from a Bar of Soap Co; a delicious collection
of hand made soap goodness with
tempting flavours including Florences’s
Garden (all natural luxury hydrating
soap), mild chamomile baby soap, salt
bars, soap shampoo bars, Dirty Dog soap
(for dogs not men), and activated charcoal
blocks. And that’s just the beginning.
Made with love (and a healthy dose of
fun) here in Hamilton, the soaps have no
artificial colours, no detergents and are not
tested on animals (except for the Dirty Dog
bar); just pure natural goodness.
Ringleader of the group, Kathryn had
been making her own natural soaps for
years, and finally in 2015 the rest of the
family decided they were too good not to
share.
Using only the best ingredients from
Mother Nature, the soaps are hand made
in small batches. Other ingredients include
rich oils, natural clays and botanicals
with essential oils for scent.
Available at Tamahere Country Market,
as well as Waikato stores such as Our
Story, Country Providore, Miss Daisy,
More than Pots,Walton St and Shipshape;
the collection has gathered something of
a cult following.
It’s all good clean fun.
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Vascular Surgery and
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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)
Michael Woodfield MBChB, FRACS (Plastics)
Brandon Adams MBChB, FRACS (Plastics)
APPEARANCE MEDICINE
Sonya Ferguson App Medicine Nurse RCompN
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Megan Lyons Laser Therapist
Deborah Downey Beauty Therapist
Melanie-Jane Rogers Tattoo Removal Specialist
CALL US TODAY FOR YOUR APPOINTMENT
p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton www.tristramclinic.co.nz
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fitness journal MAY 2016 33

consuming nothing whatsoever.Being that
stevia is 100 times sweeter on our tongue
than processed table sugar, it may drive
an increase in unsatisfied sweet cravings
for some people, therefore causing sweet
food binges. People with digestive issues
are also at risk of getting an upset stomach
having stevia as a sweetener, as when stevia
is broken down by the stomach, alcohol
by-products are produced which can result
in bloating.
The sweet mysteries of sugar
Sugar is everywhere. We love it, we hate it, it’s killing us, it’s nourishing us. And so the
tales go. This month nutritionist Danielle Roberts take a look at sugar and its many forms.
Which sources of sugar nourish and which don’t?
Many of us have become fearful
of food and disempowered to
the point where we distrust
our body and can no longer
hear what it needs.
Through my work as a nutritionist and
life coach, I frequently see people searching
for health, wellness and happiness solutions.
And just as frequently there is confusion
caused by all the conflicting information out
there.
The sugar story
We need some natural sugar in our diet. Our
red blood cells have no other source of energy
to use and unlike the brain, they cannot
use fat as fuel in desperate times. This is due
to the role of red blood cells; to carry oxygen
around the body to different tissues. In order
for our brain to work optimally, it also needs
glucose, not only for energy but for serotonin
production (our happy hormone) and
melatonin (our sleepy hormone).
This doesn’t mean you have a free pass to
eat lots of processed sugar. Where we get our
source of natural sugar from depends how
much control we have around how much
ends up in our body.
Fresh fruit
Contrary to popular belief, the body DOES
NOT process table sugar the same way as
fruit sugar. So 50g of table sugar is not the
same as eating 50g of fruit, in terms of the
amount of sugar we are consuming. This is
because…
1. With fruit we have to digest the fruit's
plant cells first to access the sugar, this takes
energy. Whereas table sugar has no fibre
so we just absorb it straight into our blood
stream.
2. Fruit has vitamins, minerals and phytonutrients
(plant only nutrients) which table
sugar is devoid of. To process and utilise
these also takes energy.
3. Not all of fruit fibre can be broken
down, hence not all the sugar is unlocked
from the cells. It passes through our bowels
to keep them healthy. So we don’t actually
get all the sugar from the fruit.
4. Some sugars from fruit first have to
be broken down in the liver (which takes
energy) before it can get absorbed into the
bloodstream.
Fruit adds valuable nourishment into our
diet. If some fruits are not agreeing with
your digestive system then choose fruits that
are easier to digest and pack great medicinal
value i.e. blueberries and pineapple. Discover
which fruit your body responds well to and
what ones it doesn’t. If you feel energised
and the digestive system is happy after having
a certain fruit, then it works well with
your body, if not then it doesn’t.
Dried fruit
Dried fruit still contains some of the
nutrients (ie vitamins, minerals, fibre and
phytonutrients) of whole fruit.
However during the drying process, water
is removed hence the sugar becomes more
concentrated. Due to the smaller surface area
of the plant cells (fibre) we can actually eat
more of the dried fruit also. This is where a
problem can arise; through eating too much
dried fruit, resulting in an increased sugar
intake. Overeating whole fruit is harder to
do because we become fuller quicker. Be
mindful and honest with how much your
body needs when it comes to dried fruit. If
used in baking the release of the sugar can be
slowed down by the fibre of other ingredients.
At times dried fruit is handy for a quick
refuelling food source, for sports competitions,
hikes, cycling etc.
Coconut sugar
Coconut sugar is much like dried fruit
except it has a different type of fibre called
Inulin. Inulin doesn’t slow down the blood
sugar response as well as the soluble fibre in
dried fruit. However, the lower blood glucose
response is better than that of plant syrups.
Coconut sugar does retain quite a bit of the
nutrients found in the coconut palm. I’d like
to point out that even though coconut sugar
contains some nutrients, you would get a lot
more from consuming other real foods i.e.
whole fruits and vegetables.
By danielle
roberts
Nutritionist Danielle Roberts is dedicated
to helping people enjoy a healthy and
knowledgeable relationship with food.
Her business Fuel Nutrition allows her
to share her passion for nutrition and
healthy living. Danielle is a freelance
nutritionist and works with a number of
Hamilton gyms.
To make a booking, please contact
Danielle at www. fuelnutrition.co.nz
Stevia
Stevia is a green, leafy plant native to South
America. It has been used for medicinal
purposes for many centuries. The plant has
also been grown for its strong, sweet flavour
and used as a sweetener.
However, the refined stevia sweeteners
used today often don’t resemble the whole
stevia leaves at all. You should be able to buy
whole stevia plant so you can harvest your
own leaves and use them, but most often
when purchasing from a store, you are getting
an extract (either liquid or powder), or a
refined version of the plant’s isolated sweet
compounds. Often to receive the medicinal
benefits of a plant you need to be consuming
the actual leaves rather than the refined/
processed versions. Hence, there won’t be as
many vitamins and minerals in them either.
If you have a problem with overconsuming
processed sugar then this is a good option
as a replacement. However, be aware that
using the refined/ processed version you are
Rice syrup/blue agave syrup
Although these syrups claim to have vitamins
and minerals from the plants they are
derived from, it is very little compared with
other refined sugar alternatives.
These syrups are made by exposing cooked
rice and agave plant to enzymes which
break down the starches and turn them into
smaller sugars, then all the “impurities” are
filtered out. What is left is a thick, sugary
syrup, which really doesn’t resemble the initial
source of the foods we started with at all.
By the time rice syrup reaches your small intestine
and gets broken down, it is basically
just 100 percent glucose, the same sugar that
raises blood sugar levels. However, if you
were to use it with baking depending on the
other ingredients added in i.e. fibre and fat
sources, these would be able to slow down
our absorption of sugar in the syrups into
the bloodstream. Fresh fruit, dried fruit or
coconut sugar will give you more vitamins
and minerals.
Artificial sweeteners
This could be an article all on its own so I
will keep it brief. Many processed foods are
devoid of nutrients, and many contain artificial
sweeteners to market certain products a
“healthier” option for people.
Most commonly used in New Zealand are
sucralose, saccharin, Aaspartame, acesulphame
K and mannitol. Studies have been
conducted to see if these sweeteners are safe
for consumption. However they have not
been studied long enough to rule out if any
long-term damage is being done to our bodies
if consumed over long periods of time. As
they are man-made, not naturally derived,
the body struggles to digest and process these
sweeteners properly. If consumed frequently
in large amounts, it can affect our liver and
digestive system (i.e. bloating/ IBS). On top
of this, they have no vitamins or minerals so
do not nourish your body in any way. Many
are thousands of times sweeter than glucose,
so can cause an increased drive for seeking
and eating sweet foods.
In conclusion
Understanding the many different types of
sugar sources in greater depth is key to arming
yourself with knowledge to decide what
is going to be best for your body, your health
and your happiness.
34 fitness journal MAY 2016
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‘Balloons Over Waikato’.
www.fairviewmotors.co.nz
Fairview Motors Mazda, 2011, 2012, 2013 & 2014 Mazda dealer oF the year
FAIRVIEW MOTORS MAZDA, 2011, 2012, 2013 & 2014 MAZDA DEALER OF THE YEAR
132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 | fairviewmotors.co.nz
20486
132 Kihikihi Rd. TE AWAMUTU P 07 870 2535 fairviewmotors.co.nz
7141465AA
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Vetro's Quinoa Salad
Eat
The best places
to eat in Waikato
This month's recipe
INGREDIENTS:
1 cup quinoa
2 cups water
¼ cup lemon juice
2 Tblsp Extra Virgin Oilve Oil
¼ cup chopped mint
½ cup chopped parsley
Salt and pepper to taste
Red peppers, sliced
2 tomatoes, chopped
2-3 tsp ground cumin
INSTRUCTIONS:
Put water on and bring to boil.
Rinse quinoa in sieve under cold
water, then “plop” into boiling
water. Cook as for rice, simmer
for 10 minutes, then take off
heat and let stand for 5 minutes.
Fluff up with a fork and cool in
a bowl. When cool add lemon
juice, olive oil, mint, parsley, salt
and pepper, red peppers and
tomatoes.Mix well, then add
ground cumin.
A country café in the heart of the Waikato
Open 7 days, nOw fully licensed and Open
thursday tO saturday evenings
Two Birds Eatery is a place for people who want to
feel the benefits of eating clean and eating well.
20385
Open 7 days, 9am - 4.30pm (Functions also available)
156 Turkington Road, Monavale, Cambridge
Signposted from the Cambridge - Te Awamutu Road
07 834 3501 • cafe@monavaleblueberries.co.nz
www.cafeirresistiblue.co.nz
20459
You can find us in the new Rototuna
Shopping Centre next to Lonestar
111 Thomas Road, Hamilton, New Zealand
07-855 5825 | www.cafeinc.co.nz
Address
Shop 12 Clyde Street shopping
Centre, Clyde Street, Hamilton, 3216
Website
http://www.twobirdseatery.co.nz
Phone
07-856 8508
Hours
Mon-Fri: 7:30 - 4:00
Sat-Sun: 8.30 - 2.30
Facebook
https://www.facebook.com/twobirdseaterynz
20478
800 Victoria Street, Hamilton
3 ulster st, hamilton
open 7am - 3.30pm monday - sunday
contact us now
phone: 07 838 2045
krishna@momentoexpresso.co.nz
www.momentoespresso.co.nz
find us on facebook at
www.facebook.com/MomentoNorth
Ange and Greg welcome you to Vetro
Where good things happen.
We are open for breakfast from 7am daily.
538 Anglesea Street, Hamilton
07 839 5272
New menu now available
Re-fuelling after a workout, on the hunt for a
healthy breakfast or lunch or in need for a great
coffee... head to
at
www.faStlane.kiwi
36 fitness journal MAY 2016
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato
20410
20496
20084
Catering and function room available
admin@fastlane.kiwi

Nuts about butter
Peel you an almond? That’s the length Pic Picot will
go to for its new almond butter. The Nelson nut butter
maker extraordinaire has launched its delicious new
almond butter, containing only almonds - not even a
little bit of salt to make the nuts go further.
“Unlike other almond butters on the
market our almond butter has been
made without the skins on,” says Pic’s
Peanut Butter owner Pic Picot.
“This means it’s smoother and less sticky,
with no bitter aftertaste.”
“If you spot a jar of Pic’s Almond Butter,
buy it. It’s rare, and it’s absolutely delicious,”
says Pic.
Also new to the range is the creamy delicious
Pic’s Cashew Butter.
“Just a teaspoon of it squashes that voice in
your head that demands sweet satisfaction,”
says Pic.
Ways to use Pic’s Really Good
Almond and Cashew Butters
• Breakfast and brunch dishes. For super-decadent
French toast, make almond butter and
squished fresh boysenberry sandwiches then
dip them in a mixture of egg and milk before
cooking in a hot pan.
• Use it to thicken and flavour smoothies.
Our favourite is coconut water, chunks of
fresh pineapple, ice and cashew butter – a
very wholesome Pina Colada.
• Dollop on oats, drizzle on pancakes and of
WIN WIN WIN
course, smear on toast.
• Use it to bind hearty, healthy granola bars.
Use the almond butter and blend with dried
fruit, oats and seeds.
• Dips. To switch up your basic hummus,
blend almond butter into the dip in place
of tahini. Cashew works in place of cream
cheese as a dairy- free option.
• Dressings and sauces. Whisk almond
butter into a basic vinaigrette to dress sturdy
vegetables like carrots, kale and cabbage.
• Make a nutty pesto by adding almond
butter to chopped herbs, garlic and grated
cheese, without bringing out your food
processor.
• Soups. Stir it into pureed soups for extra
protein; the almond flavour is especially
nice with orange vegetables, like butternut
squash, carrots and sweet potatoes. Cashew
butter is an ideal replacement for cream or
coconut milk in a stew, curry or stir fry – just
add a tablespoon to a sauce to thicken.
• Desserts. Add a grown-up nutty flavour
to chocolate bar cookies. Or stir through vanilla
ice cream with choc chips for an instant
posh ice cream.
Treat your tastebuds to the natural deliciousness of Pic’s Nut Butters. Enter to
win one of three prize packs, each containing 1x jar almond, 1x jar cashew and
1x 6pack of peanut butter slugs. Fresh, flavoursome and fantastic.
To enter, email your name
and address, with Pic’s in
the subject line, to
win@fitnessjournal.co.nz or
enter at fitnessjournal.co.nz
Entries close May 30.
Chicken in Almond
Butter Sauce
Recipe by Julie Biuso
Serves 8 or more
Almond butter forms a rich and nutty sauce in this Spanishstyle
dish. It’s nicely underpinned with smoked paprika and
green olives and offset with fresh notes of citrus. Serve with
mash, and kale or cavolo nero.
1½ tsp smoked paprika
1 tsp salt
2 kg chicken drumsticks, wings and boneless
thighs
3 Tbsp standard flour
5-6 Tbsp olive oil
1 large onion, peeled and finely chopped
2 cloves garlic, peeled and crushed
1 tsp chopped rosemary
½ cup dry white wine
1cup chicken stock
1 orange
1 lemon, plus extra for wedges
½ cup slivered almonds
Flaky sea salt
2 Tbsp each orange and lemon juice
½ cup Pic’s Almond Butter
½ cup warm water
¾ cup pitted green olives
1 Tbsp chopped parsley
Preheat oven to 180°C, setting a shelf in the
lower third of the oven.
1 – Mix smoked paprika with ¾ teaspoon of
salt. Set aside. Remove fat from chicken joints.
Put flour and ¼ teaspoon of salt in a clean
plastic bag and add chicken joints. Shake to
coat chicken with flour.
2 – Heat 3 tablespoons of oil in a large frying
pan over medium-high heat. Fry floured
chicken joints in batches, putting thighs
smooth side down and wings flat side down,
until a good golden colour. Add more oil if pan
becomes dry. Transfer chicken joints to a large
casserole as they are browned and sprinkle
with paprika and salt.
3 – In a separate smallish frying pan add 1
tablespoon oil and the onion. Cover pan with
a lid and cook gently until onion is tender and
starting to brown, about 10-12 minutes. Stir
in garlic and rosemary, cook briefly, then pour
in white wine. Swirl wine around pan and cook
for a minute or two. Stir in stock, bring to a
bubble, then transfer contents of pan to casserole,
spooning onion around chicken joints.
Set casserole over heat and bring to a gentle
bubble, cover with a lid and transfer to oven.
Cook for about 1 hour, or until chicken meat is
so tender it is nearly falling off the bone.
4 – While chicken is cooking, remove rind
in strips from orange and lemon. Heat 1
teaspoon olive oil in a small frying pan over a
medium heat and add almonds. Cook, stirring,
until lightly golden. Transfer to a plate and
sprinkle with sea salt. Add 2 teaspoons olive
oil to pan, lower heat and add orange and lemon
rind. Cook for 7-10 minutes, stirring often,
until golden and slightly frizzled. Transfer to a
plate. Squeeze juice from orange and lemon,
measure 2 tablespoons of each and set aside
for the sauce.
5 – Transfer chicken to a heated deep platter
or large serving bowl. Tilt casserole and skim
off any fat from juices. Mix almond butter with
water until smooth and add to casserole with
green olives and orange and lemon juice.
Taste and adjust seasoning if necessary
(whether you need more salt will depend on
the saltiness of the olives). Spoon sauce over
chicken, sprinkle with fried almonds and citrus
rind and a little parsley. Serve immediately
with lemon wedges.
A celebration of local produce and good times.
250 Victoria Street, Hamilton, New Zealand 3204 | 07 834 2363 | www.DoughBros.co.nz
GF - Gluten Free
DF - Dairy Free
V - Vegetarian
20431
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato
fitness journal MAY 2016 37

You don’t have to be great to get started, you have to start to be great.
Naturally Healthy
Health Stores and Clinics
• Frans van de Weerd:
physiotherapy (acc reg)
• Homeopathy
• Fertility
• Cranio sacral therapy
• Bowen therapy
• Food Sensitivity testing
• Massage therapy
• Naturopathy
• Hypnotherapy
• Facials
• Instore tastings: herbal teas;
superfoods etc
• aromatherapy; bach
flowers and herbal remedies
blending
• In store displays and education
• Knowledgeable staff
• Professional therapeutic
ranges
www.naturallyhealthy.co.nz
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
/naturallyhealthynz
www.naturallyhealthy.co.nz
Yoga for Athletes & Everyone
Balance Yoga offers yoga classes for all types of bodies.
You don’t need to be an athlete, and you don’t need to
be flexible. Come and try yoga with our experienced,
professional teachers can discover how yoga can help you
move better, stretch better and breathe better.
Classes six days a week.
Why should athletes do yoga?
• Develop and maintain muscular
balance
• Reduce your chance of injury
• Mindfully stretch out your tight spots
• Improve your range of motion,
coordination and core
strength
• Develop body
awareness and mental focus
• Faster, more effective recovery
For class timetable and full details visit
www.balanceyoga.co.nz or contact
Sarah 027 287 3444
20272
13907
• Mobile
Personal
Training
• Sport Specific
Strength and
Conditioning
• Nutrition analysis
and strategies
Supporting you to reduce
stress, improve focus and fulfil
your unique potential.
E: Jasmine@jasminesampson.com | M: 0274 877 301
www.JasmineSampson.com
• Small group
training
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.
11835
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
‘If nothing else works, I can help!’
11628 • Pain Relief • Injury Recovery • with BOWTECH or MASSAGE
We provide with herbs, health and wellbeing.
• Therapeutic herbal tinctures and tablets
• Dried herbs and teas
• Nutritional supplements incl. natural protein
• Organic natural foods
• Natural skin care products
• Aromatherapy and massage products
• Hair test for food intolerance
• Consultation available with medical herbalists
Herbal Shop & Clinic
Quality Products, Professional Advice
2 Lorne St, Meville, Hamilton
Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon
Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz
38 fitness journal MAY 2016
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato

LS MANUAL FROM
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LT AUTO FROM
$19,990
Spark something LS new MANUAL FROM
Spark something new
$16,490
The all new Holden Spark is your ultimate mobile device. With its 7” MyLink infotainment system that works with
Apple ® CarPlay ^, now you can project certain apps including Apple ® Maps ~ from your phone’s screen to the big
screen. You can even use Siri ® to send a txt or make a call. There’s also a USB input to keep your phone charged so
you’re always connected, and a reversing camera * to stop you from making unnecessary ‘connections’. To take one
for a test drive, visit your Holden Dealer today.
The all new Holden Spark is your ultimate mobile device. With its 7” MyLink infotainment system that works with
holden.co.nz/spark
Apple ® CarPlay ^, now you can project certain apps including Apple ® Maps ~ from your phone’s screen to the big
screen. You can even use Siri ® to send a txt or make a call. There’s also a USB input to keep your phone charged so
you’re always connected, and a reversing camera * to stop you from making unnecessary ‘connections’. To take one
for a test drive, visit your Holden Dealer today.
holden.co.nz/spark
Engine start/stop button *
Engine start/stop button *
7” touchscreen with
phone projection
7” touchscreen with
phone projection
LT AUTO FROM
$19,990
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NEW MID-SIZE
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33,990
+on roads
CRUZE EQUIPE
1.8L SEDAN AUTO
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Only four months old Ebbett Bulk Buy Breakthrough! Fantastic pricing on the Ltz Trax 1.4 turbo 6 speed auto
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THESE DEALS ARE AS GOOD AS THEY GET
EBBETT HOLDEN
www.fitnessjournal.co.nz www.facebook.com/fitnessjournalwaikato
fitness journal MAY 2016 39
204-208 Anglesea St, Hamilton, T 0800 07 838280 0949 888
www.ebbett.co.nz
www.ebbett.co.nz
Offer available while stocks last. Offers end April 30th 2014. Not available with
other offers. Private customers only.

Quality Dentistry
to suit busy business diaries
Open 7am - 8pm Mon - Fri
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
• Plenty of parking
Orthodontic patients, Abby and Maryna, show off their Clear Braces
$87
Our most in-depth oral consultation
Includes:
- Panoramic X-Ray
- Low radiation digital x-rays
- Full Dental consultation includes
(Orthodondic and Cosmetic dental consultation)
Present this voucher to take advantage of this offer
Expires June 30, 2016 Code: FJ0516
Full Panoramic X-rays usually cost $100 each
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
www.oldvilladental.co.nz • facebook.com/oldvilladental