Fitness Journal August 2016

Fitness Journal 

WAIKATO EDITION VOLUME 3 | ISSUE 8 AUGUST 2016 HEALTH | PERFORMANCE | WELLBEING 

FREE 

WAIKATO 

Rugby action 

HAMILTON HALF 

MARATHON 

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2 FITNESS JOURNAL AUGUST 2016 

www.fitnessjournal.co.nz

From the editor 

ALL WINTER I have been bemoaning 

the rain and the fact 

it dampens (pun intended) any 

motivation for getting outside 

and being active. Now I’m secretly 

hoping for a few rainy days 

over the next weeks; offering the 

perfect excuse to snuggle down 

on the coach and cheer for our 

Olympians. 

As I write this, New Zealand’s 

Olympic athletes are pouring 

into Rio and it is with a somewhat 

surprising sense of pride I enjoy 

following them all, particularly 

those athletes I know personally. 

The benefits of social media 

allow a fascinating ‘behind the 

scenes’ peek at life in the Olympic 

village – a world we mere observers 

have never been privvy to 

before (although the social media 

rules athletes have to follow 

are exhausting, so don’t expect 

too many more updates). 

Back home, keen young athletes 

are starting to develop new 

sporting idols, with many of our 

Olympic competitors finally enjoying 

some time in the spotlight, 

particularly those in our less 

mainstream sports (check out 

our story on Lizzie Cui and diving 

on page 27). 

It’s time to embrace the widespread 

inspiration spread by the 

Olympics; get the family together 

and cheer on our athletes. 

Lisa Potter 

EDITOR 

Find us on facebook: 

fitnessjournalwaikato 

COVER PHOTO: Marathon-Photos.com 

Fitness Journal 

HEALTH | PERFORMANCE | WELLBEING 

The Fitness Journal team 

One of the most valuable lessons 

for youngsters is that sometimes 

the heroes are not those 

who cross the finish line first, but 

those who experience adversity 

and rise above it. 

And all the unseen supporters 

behind the athletes are just 

as deserving of Olympic Gold. 

While we see a few minutes of 

glory played out, the Olympics 

represents years of training, frustration, 

financial commitment, 

compromise and sacrifice – by 

the athletes, their families and 

support crew. 

For me personally I’ll be 

watching with bated breath our 

equestrian and rowing representatives, 

and cheering on every 

other Kiwi Olympian; plus checking 

out the to new sports added 

to the Olympic lineup this year; 

golf and rugby sevens. 

Go the Kiwis. 

COMPETITION CORNER 

Exercise smarter 

Keep track of your lifestyle with an 

awesome Fitbit Blaze. Now you can take 

your personal trainer with you, no matter 

where you are! Equipped with features 

like FitStar (free on-screen personal 

trainer workouts), heart rate tracking and 

SmartTrack automatic exercise recognition, 

the Fitbit Blaze is a smart and stylish way 

to motivate and push your fitness goals. 

With all the usual inclusions like call, text 

and calendar alerts, it also recognising 

specific activities like biking, cardio, running, 

weights and yoga to provide relevant, real 

time stats. Plus it’s good looking and can be 

customised with interchangeable bands and 

frames for a fresh look. 

To enter, email your name and contact details with Fitbit Blaze in the 

subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz 

Entries close August 31, 2016. 

Tasty winter treat 

Tempt your winter tastebuds 

with these delicious Ceres 

Organics hot cereals. No 

refined sugars, additives or 

preservatives; just natural 

goodness and taste galore. 

The Paleo Grain Free combines 

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including chia, coconut and 

is ideal for those avoiding wheat and grain. The Organic Hot Cereal 

(coconut, LSA and brown rice) combines nourishing brown rice with the 

goodness of ‘superfoods’ chia, coconut plus LSA and is wheat-free. Just 

add water, milk or nut milk and top with fresh fruit. 

Enter to win one of two prize packs of these delicious Ceres Organics Hot 

Cereals.To enter, email your name and contact details with Ceres Organics 

Hot Cereal in the subject line, to win@fitnessjournal.co.nz or enter at 

fitnessjournal.co.nz. Entries close August 31, 2016. 

EDITOR Lisa Potter 

M: 021 249 4816 E: lisa@fitnessjournal.co.nz 

DIRECTOR Alan Neben 

P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz 

SALES DIRECTOR Deidre Morris 

P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz 

ADVERTISING SALES MANAGER Jody Anderson 

P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz 

ADVERTISING ACCOUNT MANAGER Candra Hansen 

P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz 

GRAPHIC DESIGNER Tania Hogg 

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

Subscriptions 

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Visit www.fitnessjournal.co.nz/subscribe 

Embrace clean eating 

If you’re a fan of clean eating or battle with 

food allergies, this awesome Embracing 

It Food Journal is packed with quick and 

delicious recipes, by local foodie and fitness 

junkie Emma Kay. Enter to win one of two 

copies of her Embracing It Food Journal. 

(For more info see page 33) 

To enter, email your name and contact 

information, with Embracing It in the subject 

line, to win@fitnessjournal.co.nz or enter 

at fitnessjournal.co.nz 

Entries close August 31, 2016. 

Electronic forwarding 

Editorial (News releases/photos/ 

letters): lisa@fitnessjournal.co.nz 

12 Mill Street, Hamilton PO Box 1425, 

Hamilton 3240. Phone: (07) 838 1333 

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Production (Advertising copy/proofs): 

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PUBLICATIONS 

COMPETITION TERMS AND CONDITIONS: 

Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. 

Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness 

Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes 

of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners 

and their photographs in any publicity. Winners announced in the next issue of Fitness Journal. 


FITNESS JOURNAL AUGUST 2016 

3

Get your gameface on 

Bring your dad into the modern ages and introduce him 

to the benefits of skincare. Try this Gameface moisturiser, 

from Triumph & Disaster. It’s manly enough that it won’t 

freak him out! All he’ll want to know is that he’ll still look 

and smell blokey. However you’ll appreciate knowing 

that Gameface’s unique formulation is of jojoba extract, 

horopito oil, ponga fern and Vitamin E, combined with 

essential oils to deliver a fragrance called ‘smoke and 

wood’. Triumpanddisaster.com 

Double fun 

If you want to put a smile on dad’s face this 

Father’s Day, try this snazzy Hoodwinked 

jacket from Ground Effect. There’s a whole 

lot to love about this; it’s made in New 

Zealand, designed for cyclists (so a long 

tail to keep the rump warm) and doubles 

as street/fashion ware. With windfoil 

softshell and a merino lined hood, it’s 

the perfect antidote to winter weather. 

Groundeffect.co.nz 

Hot tastes 

Give dad a tasty kick start to the day with 

these Ceres organic cereals. Our faves are 

the chia, coconut, LSA and brown rice, 

and the protein oats, chia and almond. 

Just add water, milk or hot milk for instant 

winter deliciousness. Ceres.co.nz 

#loveit 

These are a few of our 

favourite things... 

Rain Play 

Dads like to play outside in the rain too (or 

stand on the sidelines and cheer). Now they 

can venture out whatever the weather, thanks 

to this Blunt camouflage umbrella. Designed 

by a Kiwi who was tired of throwing broken 

umbrellas in the rubbish, the Blunt umbrella 

has a manfully sexy, strong design and is built 

to last. Dads like that. Thevaultnz.com 

Undies undies undies 

When it comes to underwear, dads 

rarely treat themselves or know 

the difference between stylish and 

comfort. So treat your dad to both 

this Father’s Day with the awesome 

Kiwi brand of Thunderpants. 

Thunderpants.co.nz

BOOK CORNER 

Make Father’s Day a relaxing one for your dad; 

treat him to a couple of new reads. We’ve chosen 

a few of our favourite new releases. 

The ultimate dad gift 

Get dad out of the shed and into the 

kitchen this Father’s Day, with the 

Vitamix S30 Personal Blender. Suited to 

the active father who works long hours, 

loves sport, and seeks healthy food 

options on the go, the Vitamix S30 is the 

ultimate Father’s Day prezzie. Plus it’s 

something the whole family can enjoy. 

www.vitamix.co.nz 

Original MasterChef NZ winner Brett McGregor serves 

up simple and healthy meals which are easy to make and 

chock-full of flavour – start enjoying cooking nights 

with your dad. Random House NZ, $45 

Broga: Yoga for blokes 

We love the fact the motivated team at 

The Space Raglan have created Broga 

(Broken Body Yoga) for blokes. These 

classes revolve around yoga inspired 

stretching for guys. For those with sport, 

life and work-related strains and injuries, 

start the repair with Broga. Shout your 

dad a few sessions to get him started. 

Facebook.com/thespaceraglan 

Freshen up your family favourites and expand your 

recipe repertoire with nutritious, tasty meals- with that 

Jamie Oliver personality. Use ingredients your family 

already love in new, exciting ways with Sweet Potato Fish 

Cakes, or Chocolate Porridge. Penguin Books, $65 

Steven Gerrard is a phenomenon who has played 

more than 700 games for his beloved Liverpool and is 

surely one of the greatest sportsmen of his generation. 

In My Story he speaks fully and frankly about his 

extraordinary career. Penguin Books $30 

FITNESS JOURNAL AUGUST 2016

Don’t just think it – do it 

The Direct Group Uniforms Hamilton Half Marathon 

is a frequently chosen goal for many athletes, from the 

elite distance runner to first time participants, along with 

families and children. 

Now in its 13th year, the Direct Group 

Uniforms Hamilton Half Marathon 

offers a variety of events over 

varying distances, aimed at encouraging 

community participation. 

This year features all new courses, with 

a distance for everyone; 5km, 10km, half 

marathon and Kids Commando Challenge 

(obstacle course). 

The flatter and faster course for the 

half marathon takes in a section of the Te 

Awa river trail and the 10km course now 

goes through Hamilton’s newer northern 

suburbs. 

Those participating in the 5km course 

can enjoy a flatter, easier course through 

Braithwaite Park. Buggies, strollers and 

prams are being welcomed into the 5km 

event this year. 

Medals are given to every finisher in all 

events. Team and corporate challenges are 

the perfect means of team building. For 

those wishing for added motivation and 

incentive on half marathon race day, official 

pace runners will assist competitors in 

reaching their goal. Each pace runner will 

be wearing a special t-shirt with the goal 

time printed on the back. Pace runners 

times will be 1hr 50, 2hrs, 2hrs 10 and 2hrs 

20. 

To encourage the next generation of 

marathon runners, the Kids Commando 

Challenge starts with a run followed by 

numerous obstacles, before finishing with 

a short run. Two obstacle courses cater 

for five to eight-year-olds and for those 9 

to 12 years. This event is achievable for all 

levels of fitness. 

Everyone starts with a 1km run - then 

all ages: walk the plank (walk on board), 

caterpillar crawl (crawl under tarpaulin), 

sack hop, commando crawl (crawl 

through tunnels), flip or tumble (choice of 

cartwheels, forward or pencil rolls), pole 

twister (weave around poles), jumping 

Jacks (hurdles for ages 9 to 12) and tyre 

dash (run through tyres). 

Whatever your level or participation, 

category entries are open now and those 

who have already entered are invited to 

participate (free of charge) in HHM training 

runs at Flagstaff Park (Commodore 

Ave) every Sunday 8am start for weekly 

pack training runs leading up to the half, 

10km or 5km events. 

Free training advice is given and free 

weekly generic training schedules are provided. 

If you are just starting or would like 

to start running, help is available. 

For more information visit 

hamiltonhalfmarathon.org.nz 

6 

Photos by Marathon-Photos.com 


Inspiring others 

NOT ONLY HAS Dave Mac- 

Calman completed the New 

York Marathon, Honolulu, 

Auckland and Los Angeles 

Marathons, he is also encouraging 

and inspiring other 

people to participate locally, in 

his role as official ambassador 

of the Direct Group Uniforms 

Hamilton Half Marathon. 

“This fantastic event is run 

by very good people who 

actively encourage disabled 

athletes to be involved. This is 

my kind of event and I’m very 

much looking forward to it,” 

he says. 

Dave’s first sport was basketball, playing for Wellington in the 

New Zealand national league before joining the Brisbane Bullets in 

the Australian NBL. 

He was on a basketball scholarship in California when he broke 

his neck diving into a shallow river. Since then he has forged a sporting 

career as a basketball coach, wheelchair racer and as a four-time 

Paralympian. 

Dave captained the 1992 New Zealand Paralympic team to Barcelona 

and held world records for quadriplegic pentathlon, javelin 

and shotput. He won gold medals in the pentathlon and javelin at 

the Sydney 2000 Paralympics. 

In 2002, Dave became a member of the New Zealand Order of 

Merit for his services to disability sport (wheelchair basketball). 

He completed his first New York Marathon with Achilles NZ in 

1994, finishing second in the push-rim wheelchair section. He also 

completed other marathons including Honolulu, Los Angeles, and 

Auckland. Dave now rides a clip on hand-cycle and recently rode 

from the French Alps to the French Riviera (600kms). 

Dave works full-time as a disability sports advisor for the Halberg 

Disability Sport Foundation and several years ago purchased the 

world’s first pair of robotic legs, built and invented in New Zealand. 

The engine 

behind the event 

The Direct Group Uniforms 

Hamilton Half Marathon (HHM) is 

something of an iconic event for 

the Waikato region. 

Founding member Lyn Harris is a keen runner 

who decided Hamilton needed its own marathon 

event and set about making it happen 

more than a decade ago. She continues to be 

heavily involved as event director, and is thrilled 

to see it grow from strength to strength each year. 

Fitness Journal has a quick catch up with Lyn: 

What does your role as event director involve? 

Being Superwoman! Sponsorship, marketing and 

promotion, volunteer management, registration 

and queries, contractors. Preparation is key and 

attention to detail. While I am the event director, 

the event is run by a charitable trust; Fitness 

Action Charitable Trust. Trustees include myself, 

Sue Walter, Martin Poppelwell, Tim Saunders and 

John Harris (all former runners) who together 

bring many years of running experience and 

organisational abilities to the event. 

How did you become involved? 

I am the founder of the Hamilton Half Marathon. I 

am a former marathon and half marathon runner 

and at the time most cities except Hamilton, held 

a half marathon event, so I decided to do something 

about that. I have organised the event since 

it was founded in 2004. I have run for 37 years 

and while I don’t compete any more, I continue to 

run most days for health and fitness. 

What keeps you passionate about the HHM? 

My love of running and the organising challenges 

it presents each year. I always enjoyed participating 

in events organised by others and this is my 

way of giving back to the sport. 

List five most important things about HHM you 

would like people to know? 

1.. We have a distance for everyone - Half Marathon 

Run/Walk, 10km Run/Walk, 5km Fun Run/ 

Walk and Kids Commando Challenge (an obstacle 

course). 

2. We recognise age groups in the merit awards. 

3. Every entrant receives a goodies bag and every 

finisher receives a medal. 

4. We make a donation to the Child Cancer Foundation. 

5. We support local entities, Horsham Downs 

School and St Mary Scouts who assist with marshalling. 

What is new this year? 

All events have new courses. The 5km Fun Run/ 

Walk has been opened up this year to include baby 

buggies, strollers and prams. Achilles athletes 

will be running, wheeling, hopping, pushing or 

walking in the half, 10 or 5km events. 

Proud sponsors of the Hamilton Half Marathon 

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WIN WIN WIN 

Treat yourself with the ultimate 

Mazda Waikato prize pack. As an 

event sponsor of the Direct Group 

Uniforms Hamilton Half Marathon, 

Mazda is showing its support 

for those training for upcoming 

events and keeping active. 

Enter to win two one hour 

personal training sessions with 

Emily Discombe at FastFit and 

two one hour massages with R3 

Massage. 

R3 Massage Therapy is dedicated 

to body massage, so your body 

can keep up with the awesome 

lifestyle your heart chooses 

to lead. Whether recovery, 

rehabilitation or relaxation, R3 

massage has expert, dedicated 

and experienced hands to help 

you keep moving. R3 massage 

is a High Performance Sport 

New Zealand approved massage 

therapy contractor. 

Emily Discombe is a qualified 

personal trainer and former NZ 

rower, who strives to help her 

clients create a good routine 

with both exercise and eating, 

to create a healthier lifestyle that 

can be maintained. The energetic 

personal trainer is based at Flex 

Fitness Te Rapa and is passionate 

about helping people get fit and 

active and achieve their fitness or 

fat loss goals. 

To enter, email your name 

and contact details to 

win@fitnessjournal.co.nz with 

Mazda lifestyle in the subject line, 

or enter at fitnessjournal.co.nz 

Entries close on August 31 2016. 

Entrants must be able to attend 

personal training and massage 

sessions in Hamilton. 

80366 

Website open now for 2016 entries 

in Hamilton’s running festival – 

Sunday 

2 

OCTOBER 

2016 

Starting Times 

8:30am 

Wheelchairs Half Marathon 

9:00am 

Half Marathon Run / Walk 

10:00am 

10km Run / Walk 

10:30am 

5km Fun Run/Walk 

11:30am 

Kids Commando Challenge 

a distance for everyone, 5km, 10km, 

Half Marathon and Kids Commando 

Challenge. 

http://www.hamiltonhalfmarathon.org. 

Enter online now 

Prouldly sponsored by Trek n Travel 

Contact: Colin Hancock 

221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846 

shop@trekntravel.co.nz | www.trekntravel.co.nz 

PROUDLY SUPPORTING THE 

HAMILTON HALF 

MARATHON 

44 Horsham Downs Road, Rototuna, Hamilton | Mon - Sun: 7.00am - 10.00pm | Tel: (07) 853 0260 



Part of the family for over 45 years 

SUNDAY 2 ND OCTOBER 2016 

HAMILTON’S RUNNING FESTIVAL - A DISTANCE FOR EVERYONE 

Event includes: 

HALF MARATHON RUN & WALK 

10km RUN & WALK 

5km FUN RUN & WALK 

KIDS COMMANDO CHALLENGE 

All events start and finish at Flagstaff Park, Hamilton. 

For further information or to enter online: 

Visit: www.hamiltonhalfmarathon.org.nz 

Email: admin@hamiltonhalfmarathon.org.nz 

Phone: 0800 426 425 

Please call or email for a postal entry form. 

WHEELCHAIR FRIENDLY COURSES 

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Five top nutrition tips for 

distance running 

Training for the Hamilton Half Marathon and Auckland 

Marathon has begun. Experienced runner and sports 

dietician, Kim Abbott shares some advice for nutrition 

preparation for events such as these. 

1. Fuel your training. Your daily 

diet needs to be high carbohydrate, 

moderate protein and low fat. 

Carbohydrate is your most important 

fuel source, so eat a variety of good 

quality carbohydrate foods (e.g. 

bread, cereals, pasta, rice and fruit) 

throughout the day. 

2. Get your hydration right. Keep 

well-hydrated by drinking a large 

glass of water with all meals and sip 

on water during the day. Water is 

enough for training sessions under 

60 minutes. However, on race day 

and training runs more than an hour, 

you need to replace carbohydrate and 

electrolytes as well. 

3. Use liquid forms of carbohydrate. 

It is hard to consume solid food while 

running. Sports drinks and/or energy 

gels are an easier option. They are also 

convenient when it is not timely to eat 

and digest a solid meal, e.g. before an 

early morning training run. 

4. Optimise recovery. In addition to 

fluid, consume a high carbohydrate, 

protein-containing snack, within 

30-60 minutes after your training run. 

Good choices include a fruit smoothie, 

flavoured milk, baked beans on toast, 

or a bowl of cereal with milk. 

5. Prevent mistakes on race day. 

– Practise your nutrition strategies in 

training. 

– Never try anything new on race day. 

– Trial your pre-race meal before a 

long training run. 

– Know what products will be 

provided at aid stations and trial them 

on training runs. Your best option on 

race day might be to carry your own 

carbohydrate and fluid sources. 

Nutritional needs vary. They depend 

on race distance, the type and 

intensity of training. Individualised 

advice and nutrition plans specific to 

you and your sport/event, can be a 

crucial part of a successful outcome. 

BY KIM ABBOTT, 

SPORTS DIETITIAN 

Kim Abbott (BSc, PG Dip Diet, AccSD) is 

an accredited sports dietitian with Sports 

Dietitians Australia. Kim works as a sports 

nutrition consultant at Nutrition Care Ltd 

(nutritioncare.co.nz) and also works as a 

sports dietitian with the Waikato Rugby 

Union (WRU) and is a lecturer at Waikato 

Institute of Technology (Wintec) in the 

Centre for Sports Science and Human 

Performance. In addition, Kim is a guest 

lecturer for University of Otago Dietetic 

Programme for postgraduate students. She 

has worked in the fitness industry for the 

past 20 years. Kim participates in a number 

of sports including long distance running. 

Most recently she completed the Hamilton, 

Huntly and Auckland half marathons. 

Sponsor of the 

Direct Group Uniforms 

Hamilton Half Marathon 2016 

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OCTOBER 2016 

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How to improve 

your run 

PART III 

In part three of our series focusing on tips for runners, 

we take a look at the brain power behind running and 

the importance of practicing correct technique. 

The Olympic Games are a display of 

talent, determination and a lifetime 

of practise. We have all heard how 

“practise makes perfect” either from 

a coach, tutor or parent. Research has 

backed this up again and again; how we 

can take difficult tricks or movements and 

make it second nature by deliberate practicse. 

But how does this happen? And what 

does it mean for you? 

Our brain soaks up new ideas, images, 

body movements and activities, constantly 

at work, consciously and subconsciously. 

Although it takes a little longer the older 

we get to turn a new skill consciously into 

second nature, we are changing how our 

brains are wired and what new pathways 

it creates. 

Long-term studies have discussed how 

malleable and evolving our brains are, 

known as neuroplasticity. 

This effectively means that in order to 

perform any given task, such as riding a 

bike, we activate various cortexes of our 

brain, which co-ordinate the complex 

sequence of actions involving our motor 

function, visual and audio processing, 

balance nerve skills and more. 

At first, we put one foot on the pedal, 

push off and start pedaling, which might 

feel stiff and awkward. We sway and 

turn in every direction while trying to go 

forward, mostly likely we fall over. But as 

we practise, we get balance and our pedals 

find a rhythm; it gets smoother and feels 

more natural and comfortable. 

Our persistent practise is actually 

training the brain to optimise this set 

of co-ordinated movements, through a 

process called myelination. Meaning the 

body send signals to the brain’s neurons 

(cellular makeup of the brain) which pass 

the signal (nerve impulse) to the next 

neuron in the chain, until it reaches the 

right cortex and the signal gets processed. 

BY KATE CAETANO 

A rehabilitation podiatrist at 

Advance Wellness, Kate is a dedicated 

sportsperson and specialises in 

rehabilitation and running advice. 

The brain then sends the processed signal 

back and an action or reaction occurs. 

These impulses happen at unimaginably 

fast speeds, which is why you can roll out 

of the way before the tree comes crashing 

down on you from behind. 

Science has found that the speed and 

strength of the signal impulses are determined 

by the thickness of the sheath 

of myelin that covers the neuron. You can 

even increase the speed by causing the 

impulse to jump across the myelin sheath 

to the next open spot on the axon, instead 

of going along the whole neuron, this is 

myelination. The faster these signals travel 

the easier it is for us to do our task more 

naturally and more precisely. 

Now we know that we need to layer-up 

our myelin, how do we do that? 

Well, myelin is produced naturally, 

especially as information-soaking children, 

generated with the brain learning 

new information along a pathway. The 

older we get, yes the slower it builds up 

and the more effort is required. That’s 

where precise practise comes in. When we 

consistently practice our skill, we trigger 

a pattern of neural impulses that generate 

myelin. However, this must be done 

as precisely as well as frequently, hence 

“practise makes perfect”. 

When we are adjusting a client’s running 

technique, we are adjusting current 

movement patterns in order to reduce 

force on overloaded muscles, engage bigger 

muscles, stabilise joints, align limbs, 

improve speed and reduce energy wastage. 

We tap in to the brain’s neuroplasticity 

and using precise movement forms, drills, 

cues as well as visual and verbal feedback, 

we are layering-up our myelin to retrain 

the brain’s neuron pathways for running 

technique. Taking it from consciousness 

to second-nature. Leaving the client pain 

free, with reduced injury risk, and a faster 

and better runner. 

Therefore, improving your performance 

means practising things correctly, is just 

as important as practising frequently, to 

become a master of your chosen activity. • 

The Advance Running School offers one-onone 

coaching sessions over 12 weeks, focused 

on retraining the brain’s neural pathways 

to change poor gait movement patterns via 

verbal and visual coaching. Kate uses muscle 

conditioning drills and corrective technique 

coaching cues to alter the brain’s default. 

Thereby, encouraging key muscles and the 

core to activate, condition and implement 

better muscle movement patterns. Therefore, 

encouraging stability, correct muscle 

engagement and reduced overload or poor 

excessive motions. For more information, 

visit advancewellness.co.nz 

Where the shoe picks you. 

Shoe Clinic is about making sure that you get the correct shoes to 

suit your running or walking style so you can enjoy your physical 

activity and remain injury free. 

We make your shoe purchasing totally risk free by offering you a 30 day 

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Taking a step 

backwards to run 

forward fast? 

It is fair to say that the ability to run a short distance fast 

(sprint) is a desirable quality of many athletes, regardless 

of their chosen sporting pursuit or age. In fact in many 

sports the ability to move quickly is an important attribute 

that can lead to a successful outcome. 

The purest form of running speed 

is typified in a track and field 100 

metre sprint race. The rules of such 

an event require the athlete to start the 

race using a crouch start from starting 

blocks. In contrast when considering most 

field and court based sports, the initiation 

of sprint running occurs from an upright 

position. An aspect an athlete needs to 

consider is what is the best way to initiate 

the sprint movement when in a partially 

stationary upright position? 

Research has reported that 90 percent 

of individuals will instinctively take a step 

backwards to initiate forward movement in 

the intended direction. This step backwards 

is referred to as a false step. Over the 

past decade I have heard many elite and 

amateur coaches deter their athletes from 

using the step backwards false step strategy 

when initiating a sprint, which I feel is 

somewhat misguided and not necessarily 

always in the best interest of the athlete. 

This conjecture has led to the false step 

being a movement of interest within the 

Biomechanics research group at Wintec’s 

Centre for Sport Science and Human Per- 

formance over the last few years. 

While the false step may seem counterproductive, 

there is a variety of advantages 

and disadvantages to take into consideration 

to decide if this start strategy is best 

for you or your athlete. My researchers and 

I have discovered that from an athletic 

stance start position (feet hip width 

apart with one foot in front of the other), 

compared with a forward only start when 

athletes used a false step, the movement 

took notably longer to leave the start position 

and proceed into the subsequent step, 

which then resulted in a slower running 

speed in the first half metre of a 10 metre 

sprint. These outcomes were detrimental 

and expected. 

There is no doubt that lifting a leg to 

place it behind you to then move it forward 

to proceed forward will take longer than 

just moving the leg forward to proceed 

forward. However there is one important 

aspect that must be taken into consideration 

and that is the generation of elastic 

potential energy that is then released 

when a muscle is pre-stretched effectively. 

Stepping backwards can elicit a substantial 

elastic response. In fact the faster this prestretch 

occurs the greater the contribution 

to overall power output and speed of 

movement. So the quicker the leg is lifted 

placed on the ground behind the athlete 

and lifted again to drive the leg forward a 

high power output can be expected. 

“While the false step may 

seem counterproductive, 

there is a variety 

of advantages and 

disadvantages to take into 

consideration to decide if 

this start strategy is best 

for you or your athlete.” 

We have discovered that when the 

false step happens a high force impulse 

(power output) is generated which directly 

transfers to faster movements in subsequent 

steps once the athlete leaves their 

start position. This has been highlighted 

through faster sprint performances by 

3-6 percent for distances to 2.5 metres, 5 

metres and 10 metres. 

I would like to acknowledge that 

through our research, individual responses 

were evident and athletes who did not 

necessarily have a positive sprint outcome 

from using a false step, moved their leg 

slower and placed their foot on the ground 

notably further in the negative (backwards) 

direction, than those athletes who 

had positive enhancements in speed. 

So what does this mean practically for 

an athlete on the sports field or court? 

Always at the forefront of the decision to 

utilise a false step or not should be the 

sporting scenario/context objectives and 

constraints. Based on the aforementioned 

advantage and disadvantage information, 

if a reasonable amount of unopposed time 

is available to move fast forward, then a 

false step would be beneficial. However if 

constraints (e.g. opponents, implements, 

insufficient time) are present, the use of 

a forward only start movement would be 

ideal at least for the first step or two in the 

intended direction. 

No matter what, an athlete should start 

in an athletic stance. If a false step is to be 

utilised consider the following: 

– Move the false step leg backwards as 

fast as possible 

– Minimise the time the false step foot is 

in contact with the ground 

– Avoid stepping backwards too far as 

this will lead to too much hip and trunk 

rotation which is not ideal for moving in 

the intended forwards direction. 

– Drive the false step leg forward as fast 

as possible into the next ground contact. • 

BY DR PETER MAULDER 

(PH.D, SPORTS BIOMECHANICS) 

Dr. Peter Maulder is a Principal 

Academic Staff Member and Research 

Leader for Wintec’s Centre for Sport 

Science and Human Performance. 

Peter has completed a Ph.D focusing on 

Sports Biomechanics of which he has 

published a number of internationally 

accepted research articles. He has also 

provided technical movement analyses 

support and advice for many elite 

athletes over his 15 year career. 



Running towards mental 

and physical wellbeing 

If someone had told Jenni Chambers that she would take up running 

later in life, she probably would have fallen about laughing. 

But running was just one of life’s 

surprises, which also included 

becoming a mother to four beautiful 

children and raising them alone on 

Waiheke Island near Auckland. 

A series of major life changes about 10 

years ago, including moving to a remote 

area, a relationship breakdown and 

then taking sole charge of her brood of 

four small children, initially led Jenni to 

become isolated, exhausted and 

desperate. 

“I was at home with three toddlers 

and scared to take them anywhere. I was 

not coping very well with myself, let 

alone the kids. It was terrifying. I looked 

at myself, wondered what was going 

on and tried to fix the problem. But I 

couldn’t. I came to the conclusion I was 

depressed.” 

Medication helped for a little while, 

but a side effect of weight gain caused 

its own problem for Jenni. 

“Being fat me made more depressed 

than ever, and then I became depressed 

because I was depressed.” 

Stepping outside to break 

the cycle 

Determined to lift her mood, Jenni 

started using natural remedies, then 

joined a gym. 

“I wanted to feel better about myself. 

I didn’t see too much difference physically, 

but I noticed the exercise helped 

keep the black dog at bay.” 

One of the Mental Health Foundation’s 

Five Ways to Wellbeing is Be 

Active. Exercising has been proven to 

help make you feel good, both physically 

and mentally. 

As she got fitter, Jenni found herself 

wanting to run, and spent a lot of time 

on the treadmill. 

When her gym membership expired, 

she was drawn to a “Wild Woman” 

fitness group, which trained by running 

through bush trails. 

“I found myself doing things I’d never 

done, and getting better and better.” 

A breath of fresh air 

Over time she felt the urge to run solo 

and, after training with her group, 

would hit her local bush trails alone. 

“I enjoyed the exercise more in the 

environment, rather than running around 

the streets or being in the gym,” she says. 

Listening to the sound of her footsteps 

and breathing, undistracted by 

music from headphones, and truly being 

in the moment, weaved a healing magic 

for Jenni. 

“There’s such a clarity to being out 

there in the bush, you couldn’t get purer 

air to breathe and mentally, well, you 

don’t have to worry about anything.” 

Feeling great by exercising in nature 

inspired Jenni to enter a marathon. “I 

thought, if I’m going to do it, I’m going 

to run a full marathon – 42 km.” 

Being active in nature is now an 

important tool Jenni can use to manage 

her depression, along with counselling, 

natural therapies and a good support 

network of family and friends. 

“I found that exercise was the key 

and running in the bush will be forever 

my go-to. I’ll always be drawn to it.” • 

Mental Health Awareness Week (MHAW) will be 

celebrated throughout Aotearoa on 10-16 October. The 

theme is Naturally Happy: connect with nature for good 

mental health and wellbeing.www.mhaw.nz 

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Endurance sports are 

usually those where your 

body is required to repeat 

the same action over 

and over and over again. 

It’s important for you to 

maximise efficiency, minimise 

the chance of injury, 

and train your mind to 

dig deep and keep going 

when part of you says 

‘enough’. 

Yoga for 

endurance 

athletes 

Yoga can be a hugely beneficial component 

of endurance sports training. Repetitive 

motions such as running, cycling, paddling 

or swimming, performed for hours 

at a time, can lead to imbalances in the 

body, especially if technique or alignment 

is not perfect. You may get away with it 

for a while, but eventually imbalances can 

pass a tipping point and lead to injury. 

Adding yoga to your training regime 

can help address imbalances, bringing 

a better balance to your 

strength and range of 

motion (flexibility), and 

helping you achieve 

healthy alignment. 

As I’ve discussed in 

recent columns (see May 

issue of Fitness Journal), 

your breath is a critical 

component of your performance. 

Maintaining an 

awareness of your breath 

helps you keep focused 

and find efficient form in 

your endurance events. 

This assists in warding 

off mental distractions 

and finding your state of 

‘flow’ – especially good 

for long events. 

The breathing exercises 

involved in yoga (see June 

issue) can help develop 

this focus, as well as 

enhancing your performance. 

Physically, the poses in 

yoga help build strength, 

endurance and flexibility, 

and improve your balance, 

body awareness and core 

strength. 

Better mind/body 

connection means you 

will be more aware of and 

receptive to feedback from 

your body during both 

training and racing. 

You may already have 

a demanding training 

schedule and don’t see 

where you’ll find time to 

add another component. 

The beauty of yoga is 

that you don’t need to 

make time for a 60 or 90 

minute class at a studio. 

A more practical approach 

is to sprinkle some 

yoga throughout your 

week. ‘A little often’ is 

more helpful than a ‘yoga 

binge’ once a week. 

The following yoga 

YOGA FOR ATHLETES 

YOGA SEQUENCE FOR ENDURANCE ATHLETES 

sequence includes six poses along with 

breathing exercises, which can be done in 

about 15-20 minutes. You can use these to 

stretch out after a workout, or as a standalone 

yoga session at any time. 

This sequence targets key areas that 

many endurance athletes need to focus on 

to promote balance in the body, such as 

tight hamstrings, hip flexors and glutes. It 

gives you some challenge for balance and 

core strength, body awareness and mental 

focus. 

Recovery is a key part of your training 

too, so don’t skip the most important pose 

– corpse pose (the final, relaxation pose). 

1. Downward facing dog 

Wonderful stretch for the whole back line 

of the body. Stretches the hamstrings and 

lower legs, decompresses the spine and 

opens the shoulders. Engage your quad 

muscles, press firmly into your hands and 

feet and keep your tailbone reaching 

upwards. Breathe deeply into the whole of 

your ribcage. 

2. Crescent lunge 

Great pose to stretch tight hip flexors. 

From downward dog step one foot 

forwards. Press firmly and evenly through 

both feet. Tilt your tailbone downwards 

and creating a sense of lengthening up 

through the hip flexors and the front of 

your lower spine. 

3. Warrior three 

From crescent lunge, transfer your weight 

onto your front leg. Don’t lock out the 

knee of your standing leg, keep a little 

softness in the knee and ankle. Your pelvis 

should be level, and your chest and face 

looking straight towards the floor. Reach 

out through your fingertips and press away 

through your back heel with toes pointing 

down. An excellent pose for balance, leg 

and core strength, and mental focus. 

4. Side plank 

Have your hand directly under your shoulder 

and focus on aligning your body as 

you would in Mountain Pose (standing tall, 

not bending sideways, forward or back). 

Keep your face and breath soft. A good 

pose for full body strength, balance, core 

strength, endurance and focus. 

5. Easy cross-legged pose. 

Similar to sitting cross-legged, but you 

aim to place your shins parallel to each 

other. Flex your ankles to activate a stretch 

into your hips. Sit your hips back and lean 

into the stretch with a long spine. A great 

stretch for your glutes. Change sides by 

switching the opposite shin to the front 

position. 

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 

6. Breathing exercise 

Sit up tall in any comfortable position (use 

a chair if you prefer). Focus on creating 

a long, full, even breath. Observe your 

belly moving in and out with your breath – 

engaging in full diaphragmatic breathing. 

Slowly count the beats of your breath in, 

and your breath out. Make your exhalation 

one or two counts longer than your 

inhalation. Continue for three minutes. 

*For more detailed breathing exercises, 

refer back to my June column here: www. 

fitnessjournal.co.nz/training-your-breath/ 

7. Corpse pose (Relaxation) 

Lie on your back, arms and legs relaxed. 

Close your eyes. Let your breath fall into 

a soft natural rhythm (don’t try to control 

it). Simply stay here being aware of your 

body lying softly. Look for areas of tension 

you can soften further. The challenge of 

this pose is to not let your mind wander 

off into thoughts – the most helpful way to 

do this is to continue observing yourself 

breathing, and softening your body on the 

mat. Remain for five minutes. 



Pathway to podium 

This month Fitness Journal profiles its second Waikato Pathway 

to Podium athlete; triathlete Fynn Thompson. 

The nationwide Pathway to Podium programme 

includes 45 Waikato pre-high performance athletes 

selected by their National Sport Organisation (NSO) 

and aims to recognise and help prepare them for life as 

high performance athletes. Waikato Pathway to Podium is 

led by Sport Waikato, and is part of the national Pathway 

to Podium programme that has been established by High 

Performance Sport New Zealand and Sport New Zealand. 

Name: Fynn Thompson 

Age: 20 

Sport: Triathlon 

School and career path: Wakatipu High school in Queenstown 

finishing in 2013. I am currently coaching swimming 

part-time and my future career path is to follow my 

dreams in triathlon and then there are a number of things 

I would like to pursue in the future. 

Current NZ ranking: National U23 Champion, 3rd Elite 

Male 

List of achievements: 2016 National U23 Champion, 2016 

3rd Elite Male National Champs, 3rd NZ Junior Champs 

2015, 5th Osaka ITU Continental Cup 2016, 

Short term goals: Top 15s at ITU World Cups in Tongyeong, 

Korea and Miyazaki, Japan. 

Long term goals: U23 World Champion 2017, 2018 Commonwealth 

Games, 2020 Olympic Games 

What is required to reach them? Keep progressing in each 

discipline, gain more race experience and keep enjoying 

what I am doing. 

How you first got involved in your sport? I did my first triathlon 

in Queenstown in 2006 when I was still at primary 

school, then did one or two a year, along with playing a 

variety of sports before taking triathlon more seriously in 

2010 and it has just evolved from there. 

What other sports are you or have been involved in? Rugby, 

Futsall, cross country and downhill mountain biking, 

snow boarding. 

What is the highlight of your time in the sport? There have 

been a number of highlights so far. I have met some 

awesome people and seen some amazing places but my 

highlight would have to be racing my first Junior Worlds 

in Edmonton, Canada, in 2014. Even though my race 

didn’t go to plan it was my first time racing on the world 

stage for New Zealand, and I loved every minute of it. 

What is your greatest challenge? The greatest challenge is 

race day. There is so much training and work done behind 

the scenes and it all comes down to a 60min or 2hour 

race. There are so many scenarios that can unfold during 

the race and the challenge is knowing how to adapt and 

execute on the day. 

What is the greatest misconception about your sport? 

Training doesn’t always need to be hard and listening to 

your body is key. It is easy to train hard, but it is hard to 

train easy. 

What does your training involve? 20 to 25 hours a week, 

nine hours of swimming, nine hours of riding, five hours 

of running and two gym sessions. Mix of quality, long and 

easy sessions. 

What motivates you? Seeing progression and the challenge 

of balancing three sports. 

What does it mean to be part of the Pathway to Podium 

programme? It’s huge to be involved in such a great 

programme. It is really cool to work with and learn from 

athletes from a range of sports, and also utilise HPSNZ 

support to help bridge the gap to carding. 

Who are your sponsors/the team around you? I have an 

amazing team. My coach is Tim Brazier, who I haven’t 

been with long but it has been going very well and I really 

enjoying working with him. I am lucky to have great training 

partners in the NZ High Performance squad and also a 

number of other athletes also based in Cambridge, support 

from Triathlon NZ and also HPSNZ / Sport NZ / Sport 

Waikato through the Pathway to Podium programme. 

Last word: I am not doing this sport just to take part, I am 

doing it because I am striving to be the best and will do 

everything I can to try and achieve that. 

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FITNESS JOURNAL AUGUST 2016 15

The human 

powerhouse 

Meet Rory Lynch - the first of our ‘guest writers’ in an 

ongoing Fitness Journal series. Rory’s passion for the 

sport of power lifting, and for the Olympic Games, 

makes for compelling reading. 

Studying Engineering at the University 

of Auckland, the Hamilton 

athlete is also a raw powerlifter, 

president of the University Powerlifting 

Club and a self confessed ‘complete geek’ 

who likes hip-hop and Microsoft Excel. 

Below we find out a little more about 

the human powerhouse, so dubbed for 

his relentless thirst for improvement and 

his ability to life massive weights. 

Age: 22 

Career path? I’m just finishing my degree 

in Biomedical Engineering at the University 

of Auckland. I’m interested in sports 

science, and am currently working at a 

sports technology start-up, combining my 

engineering background with my interest 

in sports science. 

How and why you got involved with power 

lifting? I started casually going to the gym 

(without really knowing what I was doing) 

to help get better at martial arts. After a 

couple of years, I met a group of people 

(who are now some of my close friends) 

who encouraged me to compete. I was 

bitten by the iron bug as soon as I set foot 

on the platform. 

What are the most common misconceptions 

about the sport? A lot of people get us mixed 

up with weightlifting. There are certainly 

superficial similarities, but the disciplines 

are totally different. Powerlifting consists of 

the squat, bench press, and deadlift. 

What do you enjoy most about it? Most of 

me wants to say the people; I’ve met most 

of my closest friends through powerlifting, 

and the camaraderie is amazing. There's 

still a small corner of me reminding me 

what it feels like to be on the platform 

though, so I'm going to say that too. 

What is the greatest challenge of the sport 

for you personally? Physically, I struggle to 

improve my squat. In terms of mindset, 

the greatest challenge is definitely modulating 

mental intensity. We track every 

possible variable, but it can still be hard to 

relax when it’s time to relax, and as a result 

it can be hard to maintain focus when 

it’s time to focus. I’m getting better at it. 

Achievements within the sport? I’m still 

new to powerlifting and haven’t achieved 

much yet. The thing I’m most proud of is 

my second place finish at the recent Auckland 

Powerlifting Championships. I felt 

like I was a bit of an underdog going into 

it, so walking away with a silver medal and 

a regional record for bench press felt like it 

validated all the hard work. 

Future goals? I want to go to the Classic 

IPF World Championships next year and 

am aiming for a top half of field finish, 

and beyond that it’s hard to know. Powerlifting 

is growing so rapidly that it’s hard 

to tell what the sport might look like even 

five years from now. I enjoy programming 

and coaching, and I’d love to be able to 

have some kind of future there. 

What needs to happen to achieve your 

goals? To get to IPF worlds I need to put 

together the best performance I’m capable 

of at the upcoming New Zealand national 

championships, even getting selected for 

the team is going to be a big deal for me. 

List five things you wish ‘non power lifters’ 

knewor recognised about the sport? 

• The stereotypical powerlifter is an overweight, 

bearded and possibly steroid using 

man. The truth is that most powerlifters 

are just regular looking people, are 

drug-tested, and nearly half are women. 

Photos by Michael Chen Photography 

• It takes a lot more than raw strength 

to win a powerlifting meet (though that 

certainly helps). You need the mindset, 

you need the right training, the practice, 

the handler (on-the-day coach), you 

need to keep yourself going through a 4+ 

hour meet... There’s strategy and there’s 

psychology. Just being strong only gets you 

half-way there. 

• You need a team. Even though there’s 

only one person on the platform, there’s 

plenty that goes on behind the scenes, 

from planning months in advance right 

down to the final pep talks before you step 

onto the platform. 

• Powerlifters are so friendly. I’ve seen 

direct competitors helping each other with 

equipment just minutes before going head 

to head on the platform, and as soon as 

the meet is over everyone heads off to eat 

together. Also, the biggest, scariest looking 

people are usually the nicest. 

• No-one cares what you lift when you’re 

a novice, people remember their own first 

meet and respect you for showing up. If 

you’re thinking about getting into powerlifting, 

no matter how old/young/tall/short 

you are, I couldn’t encourage you enough. 

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FASTER, HIGHER, 

STRONGER 

By RORY LYNCH 

What are the Olympics? What does it mean to be an 

Olympian? How do you become an Olympian, and who 

decides which sports get to compete for a spot in history? 

The Olympics 

The Olympics was one of the Panhellenic 

sporting events of Ancient Greece. Every 

four years, a holy truce was called, and 

athletes and spectators from all over Greece 

would travel to Olympia to participate. 

The Games were a huge event, much 

like today. They were political, religious, 

cultural… if you were an athlete, they were 

the pinnacle. If you were a social climber, 

anyone who was anyone would be at the 

games. If you were an artist, you would 

visit the games to show off the quality of 

your work. 

It’s commonly believed that only men 

could compete in the original Olympics 

and that it was a hugely misogynistic 

event, but women could actually compete 

as charioteers. 

Other sports included various running 

races (including one version where 

the runners would compete in armour), 

discus, long/broad jump, wrestling, boxing 

and many others (oddly, if you died 

during a boxing match, you were declared 

the winner.) 

The modern Olympics began in 1896, 

and have grown and grown in the years 

since. Like the Ancient Games, the modern 

Olympics are a huge event – being selected 

as host is a huge honour, and countries 

compete for years to be selected. 

As a spectator, the Olympics is the 

greatest show on Earth (sorry Dawkins.) 

More than 10,000 athletes competed at the 

London Olympics in 2012: 10,000 of the 

most highly trained athletes in the world, 

competing for the glory of their countries, 

glory for themselves, and to be remembered 

into the future. 

It doesn’t matter what sports you’re 

interested in, if you have even a shred of 

competitive spirit, seeing the eight fastest 

men in the world racing, or the top pole 

vaulters battling to add just a single centimetre 

to one another’s best jump is going 

to excite you. 

What does it mean to be an Olympian? 

I don’t know that I can tell you that, but 

I know that for most, it is their entire life 

coming together at one moment. 

The Olympics is simultaneously the 

culmination of hundreds of thousands 

of hours of practice, decades of sports 

science research, and 3000-year-old traditions 

(the Olympic Flame is still lit from 

the sun in Olympia by a priestess, then 

carried by foot across several countries 

before reaching the Olympic Stadium.) 

Excuse me for getting soppy, but I 

truly believe that the Olympic Games are 

one of the wonders of humanity. 

The most important thing in the Olympic 

Games is not to win but to take part, 

just as the most important thing in life 

is not the triumph but the struggle. The 

essential thing is not to have conquered 

but to have fought well. 

The Olympic Creed 

So I guess that brings us to the Olympic 

Motto. Citius, Altius, Fortius; Higher, Faster, 

Stronger. 

What does it mean to be an Olympian? 

It means you go the highest, move the 

fastest, you are the strongest. It makes you 

one of the smartest, best-prepared, and 

most dedicated athletes on the planet. 

If you’re still not excited for the Olympics, 

you probably aren’t a competitive 

athlete. 

Powerlifting and the Olympics 

Powerlifting is not an Olympic sport, 

however is included as a Paralympic sport. 

We are also in the odd position where the 

Commonwealth Powerlifting Championships 

is overseen by the Commonwealth 

Games, but is not actually included in the 

games. 

Recently, AIMS (an organisation affiliated 

with the IPF) signed a memorandum 

of understanding with the International 

Olympic Committee, allowing all affiliates 

to be included in the Olympic Movement 

Directory. This is not, as many people have 

claimed, the same as IOC recognition, 

however it is an important step towards 

becoming an Olympic Sport. 

Becoming an Olympic Sport would be 

the best thing for the growth of powerlifting. 

Powerlifters (in most countries, at 

least) receive nothing from their governments, 

not for training, not for competitions, 

nothing. It’s hard to promote 

yourself in your community when you first 

need to explain what it is that your sport 

is. The first question I get asked when I 

tell someone I compete in powerlifting is 

usually: “Oh, you put it over your head, 

like at the Olympics?” 

Everyone knows what weightlifting is, 

even if they can’t name it, but the average 

person has never even heard of powerlifting. 

It would be a long road to being a 

“household name” sport, and simply being 

an Olympic sport would not be the be all 

and end all of it, but it would certainly help. 

“It means you go the 

highest, move the fastest, 

you are the strongest. 

It makes you one of the 

smartest, best-prepared, 

and most dedicated 

athletes on the planet.” 

When there is a chance of a medal at 

the Olympics, there is much more on the 

line than for a “hobby sport” (I hate that 

term) like powerlifting. In some countries, 

there are financial rewards for medalling 

($800,000 for a gold in Singapore) 

however the real financial incentives come 

from corporate sponsorships. 

It’s not all about the money though. I 

think that the growth of powerlifting does 

nothing but good. When you put athletes 

on TV in front on young children, it influences 

them; why do you think New Zealand 

persists as a rugby power house? It’s 

because (among a number of other things) 

little kids watch the Mighty All Blacks play 

on TV when they’re young, and grow up 

wanting to be Dan Carter, or Jonah Lomu. 

Why should we be recognised? 

The process to being included as an 

Olympic Sport is not exactly straightforward. 

There are a number of criteria which 

should be met – added value; youth appeal; 

attractiveness for TV, media and the 

general public; gender equality; minimum 

impact on the number of events and/or 

quotas, infrastructure and operational 

costs and complexity. 

Starting with the last criterion; minimal 

impact on the number of events/quotas, 

infrastructure, operational costs and complexity. 

Powerlifting is one of the simplest 

sports in existence, behind perhaps 

running events. 

Derived directly from the old caveman 

sport of “who can lift the largest rock”, 

operational complexity should not be an 

issue. Given the existing infrastructure for 

weightlifting, the marginal cost of adding 

powerlifting is minimal. The same event 

hall can be used, most of the equipment 

is the same. Additional costs (personnel 

aside) would be getting some powerbars, 

metal plates, and suitable racks. Although 

adding powerlifting would add a large 

number of events (each weight class 

would be considered a separate event), 

the weightlifting hall usually goes unused 

after the weightlifting is finished, and so 

wouldn’t slow down the overall operation 

of the Games (it wouldn’t lengthen the 

critical path). 

At the last IPF Classic World Championships, 

689 lifters competed, of whom 

291 (42%) were women and 398 (58%) 

were men. While not perfect, that’s damn 

good. When you consider that some of 

the other sports under consideration are 

men-only, that’s a strong plus for powerlifting. 

While not the most attractive sport in 

the world, powerlifting is popular. The IPF 

has 280,000 Facebook likes. The IWF, by 

comparison, has just 78,000. There were 

250,000 live views of the 2016 IPF Classic 

Worlds, and if you factor in viewing parties 

that means something like half a million 

people endured the average streaming 

quality on Goodlift to watch powerlifting. 

That’s popular – that has to be good for 

TV and media. 

Remember, the Olympic motto is “Higher, 

Faster, Stronger.” Stronger. Criteria 

aside, if we go back to what the Olympics 

is all about, it’s about going higher, going 

fast, and being stronger. What exemplifies 

strength better than powerlifting? 

Wrapping up 

Despite not even being formally IOC 

recognised, powerlifting is the perfect fit 

for the Olympics. I am holding my breath 

for Tokyo to elect to have powerlifting 

as a sport in 2020; Japan has always had 

a strong presence in powerlifting, so the 

time seems right. There’s not a lot we can 

do, but sit back and wait now. 

Read more from Rory Lynch at 

www.twowhitelights.com 


Pushing alternatives 

to the bench press 

Pushup – variations 

Varying your pushups and even 

advancing to a one arm pushup is a 

great way to mix up your upper body 

workouts. 

The bench press is a principal exercise seen in most gyms, and strength and conditioning 

programmes the world over. It has been around for many years and is a 

movement that allows very heavy weights to be pushed in a way that can recruit a 

high percentage of muscle fibres in the chest and shoulder muscles. 

Shoulder pain can sometimes result 

from bench pressing with incorrect 

technique. 

I will outline one simple tip to help you 

avoid pain and injury in your bench press 

and share alternatives for whole body 

exercises that will not only strengthen 

your chest and arms, but your core and 

legs as well. The shoulder joint is a ball 

and socket joint and is more unstable and 

shallow than the hip joint – the other ball 

and socket joint in the body. The shoulder 

joint is stabilised by the glenoid labrum 

and capsule, in addition to ligaments and 

the rotator cuff musculature. 

Quite often the joint capsule is compromised 

during the bench press when the 

weight of the bar is momentarily taken by 

the joint as the bar is resting on the chest, 

which can contribute to anterior shoulder 

pain and laxity in the joint capsule. It is 

during this moment that activation of the 

chest and arm muscles to fully support the 

weight of the barbell is required to avoid 

placing unnecessary strain on the anterior 

shoulder joint. 

Ensure to control the motion of the bar 

downward, avoid bouncing off the chest, 

using momentum, or resting the bar on 

the chest at the bottom of the movement. 

Try these three functional exercises to 

add variety to your pushing exercises in 

the gym. 

Diamond pushup Place your hands 

in a diamond shape and keep the 

elbows tucked in to focus on your 

triceps. 

Standing cable press 

Facing away from the cable machine, hold the handle with 

a straight wrist, angle your body forward and place the 

opposing leg to the arm you will be working in front of you, 

the other foot should have the heel up. Keep your shoulders 

down and trunk still with the core on and elbow tucked 

in. Keep the hips and trunk facing forward and drive the arm 

forward, straightening the elbow in front of the chest. Perform 

at a moderate weight to begin with and then progress 

to a heavier weight. Perform 3x sets of 8-12 repetitions. 

Decline pushups Placing your feet 

on a box or bench with more emphasis 

on the shoulders. 

Bone Density 

MRI 

Xray 

Ultrasound 

medimaging specialise in sports injury imaging and diagnosis 

We pride ourselves on friendly, professional service and 

diagnostic excellence 

Landmine shoulder 

press 

Lift the barbell up safely using a 

deadlift or squatting motion, then 

face the landmine (you can also place 

the barbell into the corner of the 

room or something it can pivot from) 

and grip the barbell so that there is 

a 90° angle between the barbell and 

your forearm. Stand with your knees 

and hips slightly bent in a mini-squat 

position, angle the body slightly 

forward and continue to ensure there 

is a 90° angle at the forearm and barbell 

junction. Press the bar up and out 

away from your body, as you lower 

the barbell keep the elbow tucked in, 

avoid moving the trunk and keep the 

lower body stable. 

Pushups with one leg elevated 

Engage the core and squeeze your 

glute of the leg that is lifted. 

BY KRISTINA DRILLER 

We provide a walk in service for all x-ray examinations and 

urgent diagnostic imaging 

Hamilton Central Hamilton East Hamilton West Cambridge 

35 Pembroke St 21 Von Tempsky St 6 Avalon Drv 14 Dick St 

ph 07 834 0000 ph 07 834 3530 ph 07 847 5753 ph 07 823 1090 

www.medimaging.co.nz 

A specialist in exercise rehabilitation and 

chronic disease management, Kristina 

Driller is a sport and rehab consultant at 

UniRec and uses “exercise as medicine”. 

Trained to provide carefully tailored 

exercise programmes for people from 

all walks of life and particularly those 

who may have struggled with exercise 

in the past; have particular limitations 

which prevent them from exercising, or 

those who simply don’t know where to 

start, Kristina has a wealth of experience 

spanning eight years and provides expert 

advice in chronic disease management 

and musculoskeletal rehabilitation. 



The Adastra 

Foundation 

Supporting the next 

generation of champions 

The story of a ‘champion’ is usually told through 

catchy headlines in a newspaper, a beautiful photo 

on Instagram or a 60 second video clip on Vimeo. 

Now, more than ever before these 

images are seen as moments frozen 

in time. But these moments are 

not simply moments… they always have a 

long, tough backstory of years and years 

of slog, training, competing, refining, 

rehearsing, keeping the dream alive with 

blood, sweat, tears and perseverance. 

We all know that nobody becomes a 

‘champion’ on their own. The long, hard 

pathway to success is often dependent on 

key people and opportunities at various 

points in the development of the ‘champions’ 

career. The impact of parents, 

siblings, extended family, peers, coaches, 

teachers, sporting organisations, sponsors 

and funding partners is significant 

and this complex interpersonal network 

of supporters all contribute to the overall 

success of the champion. 

The Adastra Foundation is an organisation 

which has been supporting ‘champions’ 

since 2007. It was originally named 

from the Latin phrase ‘ad astra per aspera’ 

meaning ‘to the stars through difficulties’ 

and commonly translated as ‘a rough road 

leads to the stars’. 

The Adastra Foundation provides 

scholarships for emerging or pre-elite 

athletes and musicians in the Waikato/BOP 

area. Last year The Adastra Foundation 

awarded 69 scholarships to athletes and 

musicians, between the ages of 16 and 23 

years who are ‘on the rough road’, chasing 

their dream to be champions. 

The pre-elite stage is the difficult stage 

when young people are striving to raise 

their profile, achieving results to become 

identified and included into high performance 

or elite sport or music programmes. 

But achieving consistent results takes time 

and life as an emerging or pre-elite talent 

is challenging on many levels. Typically 

juggling a number of different responsibilities 

this pre-elite stage is sadly when we 

see many extremely talented young people 

drop out through a lack of support. 

Many of the Adastra recipients are still 

at school or studying towards a tertiary 

qualification while training and competing 

in their chosen discipline. Balancing 

academic requirements with the demands 

and pressures of national and international 

competition is the ‘lived’ reality of these 

talented young people. 

Many are transitioning, from living 

at home and being funded by parents, to 

living in a residence or shared accommodation 

and having to cover expenses 

like rent, electricity and food for the first 

time. There are many new challenges, 

the expense of eating well and managing 

appropriate nutrition for training and 

competing, to meeting the costs of new 

gear, entry fees, petrol and vehicle costs 

to get around, travel and accommodation 

Katherine Marshall 

while away competing, uniform costs etc. 

all requires a ‘step up’ in time management 

and financial budgeting and is not an 

easy transition. 

Living away from home, coping with 

injuries and having to schedule and pay 

for physiotherapy, mental skills coaching 

etc. is all part of it but finding a part time 

job that fits in with a rigorous training regime 

cuts into precious time. This adds to 

the pressures they face on a daily basis but 

without addition income to cover costs, 

performance suffers. 

The Adastra scholarships provide 

welcome financial relief to cover some of 

these costs allowing talented young people 

to focus and concentrate on their sport or 

music goals. 

Raising a talented athlete or musician is 

a financial challenge for most parents and 

the Adastra scholarships are a great help 

Anika Jackson 

Sophie Corbridge 

Zoe Lapwood - The financial support I 

received earlier this year I put towards 

a new sound system. This has been 

greatly helpful towards the production 

and performance of my music. My goal 

is to complete the NZ on Air requirements 

which will allow me to have my 

songs aired on TV and radio.” 

Anika Jackson – I am very grateful to 

The Adastra Foundation for the scholarship 

which has helped fund a portion 

of my trip to the 2016 Oceania Junior 

Squash Open Championships held on 

the Gold Coast, and helped me cover 

the cost of entry fees and accommodation 

to the New Zealand Junior Open 

Championships.” 

Katherine Marshall - The Adastra 

Foundation has been so generous and 

I am so grateful for the support that 

they provide. The money has not only 

allowed me to travel to and pay entry 

fees to European races this season 

(where I have run my fastest times) but 

it also helped me with the nutritional 

side of the sport. I have been able to 

buy recovery supplements as well as 

healthy foods that I would normally not 

be able to afford. This is hugely beneficial 

because nutrition is so important in 

this sport. I have also been able to purchase 

new training shoes this season, 

so thank you!” 

Sophie Cobidge - If it wasn’t for the 

Adastra Scholarship funding, I would 

have really struggled this year to 

support my life as a triathlete. I have 

to fund my own travel insurance and 

expenses overseas, and am travelling 

to Canada/South Korea during July - 

October, so the Adastra funding has 

helped massively. I think the mentoring 

programme is an awesome idea for upcoming 

talent offering advice they 

are usually not able to access.” 

to the parents that have been financially 

contributing and fundraising to cover all 

the extra costs. 

ether with the financial support the 

Adastra Foundation offers a mentoring 

programme which aims to provide tangible, 

useful sessions to support recipients to 

become distinctive, confident, determined, 

passionate and resilient human beings. The 

mentoring sessions are fun and interactive 

and include guest speakers who share 

their common experience and hard earned 

advice. Subjects include creating a consistent, 

high integrity presence online, what 

works and what doesn’t when it comes to 

sponsorship, how to manage finances and 

understanding debt, dealing with team dynamics, 

resolving conflict in high pressure 

environments and what resilience looks 

like in a variety of contexts. 

This holistic approach provides the 

support so our next generation of athletes 

and musicians can keep striving and 

pushing the boundaries on what it means 

to be extra ordinary. 

Applications for the Adastra scholarships 

open online on August 1 and close on September 

16. The criteria for the scholarship 

applications can be found at adastra.org.nz 

The Adastra Foundation is supported by 

the Lion Foundation, Grassroots Trust and 

Perry Foundation. 


Fitness Journal’s 

Out and About page 

is proudly sponsored by 

Fairview Mazda 

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

THE ALL NEW MAZDA 3 IS HERE 

HAMILTON WINTER MEET 

World class swim timing equipment here in the Waikato 

The recent Hamilton Winter Meet saw the region’s new 

Quantum Timing system used for the first time, with plans to 

use it at more than 12 locally hosted meets each year. 

The Hamilton Winter Meet is a key fixture on Swimming 

Waikato’s annual calendar and this year, more than 250 

swimmers competed with the goal of swimming PB’s, 

gaining qualifying times for Victorian and Queensland 

Swimming Championship events which take place in 

December, and the chance to win prize money. 

Part of Swimming Waikato’s mandate is to provide fun and 

entertaining competitive opportunities to more than 1000 of 

its members who attend race meets each year. To ensure that 

these are quality meets, the board of Swimming Waikato has 

invested in the latest leading edge timing equipment – the 

same system being used at the Rio Olympics. 

From a technical perspective, the Quantum Timing System 

provides input timing from the touchpads and backup 

buttons to 10’000th of a second while reporting at the Fina 

standard of 100ths. 

OUT AND ABOUT 

VARSTONIANS DAY VICTORY 

Waikato University Rugby Football Club enjoyed success at the 

recent annual Varstonians Day. Four of the club’s teams played 

at home on the University of Waikato campus fields for the 

event, with all four teams coming away with wins, including the 

women’s team who beat Hamilton Old Boys 18-5 in the Waikato 

women’s competition final. 



Lodge Cheers to Champions Advert 2016.indd 1 GWYNNE SHIELD 2016 29/03/2016 12:16:47 p. 

Gwynne Shield Rugby is a 

prestigious tournament run by the 

Waikato Primary Schools' Rugby 

Committee. This tournament started 

in 1921 so has much history and 

kudos associated with it. 

The Gywnne Shield tournament is 

for young boys and girls who are 

57kgs and under, who are Year 8 or 

below. Normally the players come 

from the intermediate school level. 

This is a school based tournament 

and players must trial for the team in 

the area in which they go to school. 

2016 Gwynne Shield winners: 

Cambridge 

Winners of the Rowan/Baird 

Trophy highest country team: 

Cambridge 

Brian Spraggon Shield: 

Te Awamutu 

CHEERS TO OUR CHAMPS 

Keith Davis Memorial Trophy: 

Hamilton Wasps 

Winners of the Lion Breweries 

Trophy highest city team: 

Hamilton Wasps 

Don Le Prou Memorial trophy for 

Team Sportsmanship: Te Awamutu 

Fergusson Memorial Trophy City 

player: Aminio Manu 

Ross Southcombe trophy Country 

player: Ethan Fladgate 

Gwynne Shield MVP: Te Awamutu 

- Joe Connor; Cambridge - Dre 

Marsh; Hamilton Wasps- Aminio 

Manu; Matamata – Kiowa Dilloway; 

Hamilton Panthers – Niah Church- 

Jones; Tritons – Kieran Draper; 

Morrinsville – Renee Garrett; 

Hamilton Tigers – Brodie Robinson; 

Hamilton Eagles – Rylee Paekau; 

North Waikato – Dean Ralph 


Momentum building ahead 

of Waikato season 

A host of player signings has coincided with the 2000th 

season member joining the Waikato family ahead of the 

2016 Mitre 10 Cup season. 

The Waikato season is already underway 

with the first Ranfurly Shield 

defence successfully negotiated - an 

83-13 win over Thames Valley in Paeroa - 

and preparations will now begin to ramp 

up with the Mitre 10 Cup now less than a 

month away. 

And with the season opener fast approaching, 

Waikato can confirm a few key 

members of its 2016 squad including Isaac 

Boss, Stephen Donald, Sam Christie and 

Willis Halaholo. 

Boss and Christie return to Waikato 

after stints in Europe, Donald is back again 

after an injury plagued comeback in 2015, 

and Halaholo has signed from Southland. 

“The experience of these four will 

complement the young players in our 

squad nicely and their leadership will be 

a huge boost to our 2016 campaign,” says 

Waikato head coach Sean Botherway. 

Key youngsters Damian McKenzie, Atu 

Moli and James Tucker have also signed 

with the province for another two years, 

meaning they will be in 

red, yellow and black 

until at least the end of 

2018. 

“We are thrilled to 

secure Damian, Atu 

and James for the next 

couple of years. They are 

all fantastic young men 

who have come through 

our development system 

since joining us out of 

high school and we are 

starting to see their talent 

come to fruition,” says 

Botherway. 

WRU commercial and 

marketing manager David Fox says: “This 

is a hugely exciting time for Waikato 

Rugby Union. We are gaining momentum 

with these key player signings and with 

now well in excess of 2000 season members 

there is a buzz around FMG Stadium 

Waikato and we can’t wait for the Mitre 10 

Cup to get underway.” 

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Waikato club rugby 

Melville 11 (Sam Toa try; Jonnie Te Ruki 

penalty, Toa penalty) Hamilton Old Boys 6 

(Jonty Rae 2 penalties). 

In front of an estimated crowd of 3500, 

Melville secured its first Waikato club 

rugby championship in 35 years, with a 

tense 11-6 win over Hamilton Old Boys at 

FMG Stadium Waikato. 

Melville came into the match as the 

form team of the season, having lost just 

two of their 19 games, but Old Boys had 

timed their run nicely which included an 

upset of Hautapu in the semi-finals. 

Early in the match both teams showed 

their intent to play the game openly, but 

the commitment on defence meant that 

chances at both ends were limited. 

Midway through the first half Melville 

hit the front with a penalty from Jonnie Te 

Ruki before Jonty Rae replied with a penalty 

soon after. As the first 40 minutes drew to a 

close Sam Toa kicked a simple three points 

to give Melville a 6-3 at the halftime break. 

After a long period on attack it was Toa 

again who featured, as he crossed for the 

only try of the match in the 57th minute to 

extend the Melville lead to eight. 

Rae narrowed the gap for Old Boys 

with his second penalty which put his 

side within one score of a possible win. 

Old Boys then spent most of the final five 

minutes hard on attack but the courageous 

Melville defence was able to hang on and 

their first Waikato Breweries Shield title 

since 1981 was secured. 

Proud to be a sponsor and supporter of 

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Rugby injury prevention tips 

With club rugby completed for another year and reps’ rugby 

getting underway, now is a good time to review some 

mid-year injury prevention tips and sharpen some of your 

training to improve towards next year. 

In the April issue of Fitness Journal, I 

talked about the importance for the 

high school athlete to focus on neck 

strength, as poor neck and jaw muscles 

have a direct link to the likelihood of 

suffering a concussion. 

This month I would like to delve a little 

deeper into neck posture and strength. 

Recent research shows that there is a 

direct link from weak neck muscles to 

increased risk of concussion. And it has 

also been shown than strengthening neck 

muscles helps prevent concussions. 

A growing number of concussion 

experts (Meehan, 2011), strength 

and conditioning trainers (Cohen, 

2012), and physical therapists, believe 

that one important way to reduce the 

risk of sport-related concussion is by 

strengthening the neck. 

“Too many people are 

taking their heads for 

granted and just paying 

lip service to concussion 

prevention.” 

The theory being that stronger neck 

muscles will help cushion against and 

lessen the linear and rotational forces 

which cause concussion. 

I’ve been teaching the motocross riders 

I train this set of exercises for years 

and have noticed that for the riders who 

follow the programme, the incidence of 

concussion and neck injury goes down. 

All you need for this exercise is a 

Swiss ball and a wall. It’s about creat- 

ing an isometric contraction of the neck 

muscles as you push your head into the 

ball. Hold each exercise for 30 seconds 

and go to the next one; front, left, back 

and right side (see photos below). 

Don’t try and pop the ball, it is not 

a maximal contraction. Push just hard 

enough to feel the muscle tense but your 

head should remain still. Once you have 

done this once, repeat four more times, 

so a total of five sets. This only needs to 

be done three times a week and if you 

push too hard into the ball you will have 

a sore neck the next day. Over time build 

up to five sets of 60 second holds in each 

position. 

If you get any pain or dizziness while 

doing it, you are either pushing too hard, 

in the wrong position or are carrying a 

neck injury and need to see a professional 

to clear it and get you started on the 

correct exercises. 

Too many people are taking their 

heads for granted and just paying lip 

service to concussion prevention. This 

is something simple that every player 

should be doing throughout the season. 

Good luck and stay healthy. 

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 


Wairere Falls 

EXPLORE WAIKATO 

You don’t need to be super fit to enjoy stunning views in the Hamilton and Waikato 

region. With high points boasting breath-taking vistas across rich green farming 

countryside like a chequered tablecloth, across bridges over trickling streams, 

through ancient rainforest and past middle-earth-esque rock formations – it’s no 

wonder Wairere Falls near Matamata is a favourite among locals and visitors. 

With two options available via 

the same return track, you can 

choose to walk to the Viewing 

Point which marks the half way point and 

base of the falls, or make a day of it and 

tackle the full hike to the top of the waterfall 

and be rewarded by a beautiful view. 

Highlights 

• Water plunges 153 metres over the falls 

before forming little streamlets that flow 

through moss-covered rocks and ferns 

• Hike your way to the viewing platform at 

the base of the falls – you can stop here for 

a picnic or break, taking in the stunning waterfalls 

cascading over the rock formations 

• Or continue up to the top of the falls 

another 45 – 60 minutes for breath-taking 

180 degree views across the sweeping 

Waikato plains 

• Wooden bridges offer easy crossing of 

the waterways along the track 

• The staircase before the lower viewing 

platform offers a rewarding challenge 

• Alternative tramping track available from 

the top of the falls which takes the Wairere 

Track east to the North South Track. This 

track is not as well maintained but offers a 

path less travelled. 

• During the summer, there are plenty of 

pools to paddle in along the track 

• In spring watch out for the apricot coloured 

flowers of the Taurepo or sandpaper 

plant on the rocky valley walls 

Quick facts 

• Wairere Falls is the highest waterfall in 

the North Island 

• Four-legged friends are not permitted on 

this track 

• Access via Goodwin Road, off Old Te 

Aroha Road 

• Just 10 minutes’ drive from Matamata 

town centre 

• Just 20 minutes’ drive to Te Aroha 

Mineral Spas (perfect to enjoy a soak after 

your hard day’s hike) 

Good to know 

Trail lengths 

• Shortest– Return hike to the Viewing 

Point at the base of the falls about 1.5 hrs 

• Longest – Return hike to the top of the 

waterfall is about 3-4 hrs, 5km return via 

same track 

• Good hiking footwear is recommended 

as the track can be muddy and uneven in 

some areas 

• A steep staircase leads to the viewing 

point lookout 

• Take your camera as there are many 

opportunities to photograph the running 

stream, beautiful forest and sweeping vistas 

For more information on Wairere 

Falls visit www.doc.govt.nz or for 

more information about the various 

tracks and trails available in the 

Hamilton and Waikato region visit 

www.hamiltonwaikato.com 

After tackling the scenic Wairere Falls walk, explore what 

the wider Matamata-Piako District has to offer. There’s 

lots to see and do: from exciting walking tracks around 

the Kaimai Ranges and Mt Te Aroha, to cycling the 

Hauraki Rail Trail, or discovering the real Middle-earth at 

Hobbiton Movie Set. After a busy day on the trails, finish 

up with a relaxing soak in the silky waters at Te Aroha 

Mineral Spas. 

For more information on the array of activities, attractions 

and accommodation options in Matamata and surrounds, 

visit www.hamiltonwaikato.com 



THE ART OF 

diving 

I 

have had the great fortune to have been on the 

governing board of Diving New Zealand for 

the last five years. When I tell people this, they 

think I mean scuba diving. 

Maybe because in this country the sports of 

platform and springboard diving don’t receive 

the kind of adulation afforded in China or 

Malaysia or even Australia. Given, we haven’t 

produced a recent international medallist, and 

in this country that’s the currency of sporting 

publicity, albeit for a brief time between rugby 

seasons or in an Olympic year. 

New Zealand has proudly sent a handful 

of divers to the Olympic and Commonwealth 

Games over the years; the most recent Games in 

Glasgow seeing two male divers make the finals. 

Globally, China is most definitely the undisputed 

dominant force. In fact at the World 

Championships in July last year, only three of 

the 13 titles didn’t go the Chinese way. 

An in-your-face reflection of this success 

means that the sport of diving exports Chinese 

coaches to the world, like New Zealand does 

rugby coaches. To the degree that in Australia 

alone, any coaching conferences and manuals 

are automatically translated into Mandarin. 

Diving, as with all sports, is one that the 

good guys make look as easy as, well, falling off 

a platform. Tumbling with grace and finesse 

while dropping like a stone off a ten-metre-high 

platform is far from easy. Team New Zealand famously 

practised man-overboard-from-a-mammoth-catamaran 

scenarios 

from the 10m, apparently 

spooking hardened athletes 

at various levels. 

Competitive diving athletes 

are divided by gender, 

and often by age group. In 

platform events, competitors 

are allowed to perform 

their dives on either the five, 

seven and a half (generally 

just called seven), nine, or 

ten metre towers. In major 

diving meets, including the 

Olympics and the World Championships, platform 

diving is only from the 10m. Springboard diving is 

performed from 3m and 1m boards and as its name 

would suggest, it comes back up to meet you when 

you first jump on it so timing is everything. 

Contrary to popular belief it’s not just the 

least amount of splash on entry that counts. 

Usually a score considers three elements of the 

dive: the approach, the flight, and the entry, so 

elements such as when a handstand is required, 

consider the time and quality of the hold (yep, 

that’s right, a handstand on the 10m platform 

before you dive). 

Part of the scoring for springboard is around 

the height a diver can reach at the top of the 

dive, with extra height resulting in a higher 

score. So yes, the more you risk that board 

coming up to meet you, the more powerful jump 

you have, and the timing of your landing and 

jumping again even higher into the dive, the 

better chance you have of scoring well. 

And it doesn’t take much Google searching 

to find the things that can go horribly wrong, 

which is why scoring also accounts for the distance 

of the diver from the 

board during the dive – too 

close and you lose points, 

which is substantially better 

than losing the back of 

your head one would think. 

Diving New Zealand has 

a fantastic skills testing 

programme in place which 

is rolled out in enthusiastic 

schools and pools, that 

teaches the basic movement 

patterns and tricks 

of diving in a safe and 

progressive manner. Often divers will come over 

to the sport from gymnastics or trampolining 

backgrounds for obvious reasons, and although 

it could be argued diving is an early specialisation 

sport (starts young) the skills can definitely 

be taught to adults and become an enjoyable way 

to increase movement capacity and flexibility. 

Diving training also involves ‘dry land’ 

training which works with indoor springboards 

surrounded by mats and foam pits and the occasional 

harness to help learn tumbles. All in all, a 

rather impressive set of skills, power, physique 

and courage which is why diving remains one of 

the most watched sports at the Olympic Games. 

And a little known fact; Jason Statham, ‘The 

Transporter’ himself, competed for Great Britain 

at the 1990 Commonwealth Games in Auckland, 

proving that platform diving really is way cool. 

“Jason Statham, ‘The 

Transporter’ himself, 

competed for Great 

Britain at the 1990 

Commonwealth Games 

in Auckland, proving 

that platform diving 

really is way cool.” 

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 

Reaching great heights 

Kiwi diver Elisabeth Cui (18) heralds a new 

era for the sport of diving in New Zealand, 

competing in the Women’s 3m Individual 

Springboard Diving at the Rio Olympic 

Games – the first Kiwi to do so in 24 years. 

Taking the plunge into the 

sport of springboard diving 

almost a decade ago has paid 

off for Kiwi athlete Elizabeth 

(Lizzie) Cui. 

Making her Olympic Games 

debut at Rio, Lizzie will also 

celebrate her 19th birthday at 

the Games during the diving 

preliminary round stage. 

The five-time national 

champion and record holder 

began springboard diving at the 

age of eight and it has always 

been her dream to compete at 

the Olympic Games. 

In heading to Rio, Lizzie 

signals a brilliant resurgence 

in the sport of diving for New 

Zealand, with the last Olympic 

representation in the sport 24 

years ago in 1992 at the Barcelona 

Olympic Games. 

Based in the United States 

at Louisiana State University, 

Cui staked her claim for a spot 

in the 2016 Olympic Team at 

the Rio World Cup and Olympic 

test event in February this year, 

finishing ahead of the current 

Commonwealth champion in 

her division at this event. 

“I eat, breathe, 

and live diving. 

Ten years of 

dedicating my life 

to this sport has 

never felt more 

satisfying.” 

For the young Auckland 

diver, Olympic selection has 

been a goal from an early age 

having first taken up the sport 

when she was eight years old. 

Selection into the 2016 Olympic 

team has meant all of her hard 

work over the past 10 years is 

beginning to pay off. 

“Knowing that all my bruises 

and scars both mentally and 

physically have brought me to 

the position I am in today makes 

everything so worth it,” she says. 

“Since I was eight all I’ve 

known is diving. I eat, breathe, 

and live diving. Ten years of 

dedicating my life to this sport 

has never felt more satisfying. 

“This is a once in a lifetime 

opportunity and it makes me so 

happy to know that my country 

is behind me and is supporting 

me 100 percent. I can’t wait to 

represent my country at the 

world’s most elite competition 

and make New Zealand proud.” 

Olympic representation also 

means a huge amount to the 

national governing body of the 

sport, with Lizzie’s selection 

nod breaking a 24-year Olympic 

drought for the sport. 

Not since Barcelona 1992, 

five years before Lizzie was 

born, has the New Zealand 

Olympic Committee selected a 

diver for the Olympic Games. 

Diving New Zealand Board 

member and Rio 2016 Olympic 

diving judge Simon Latimer has 

been following Lizzie’s progress 

over the past few years and 

commended the young athlete 

on her selection. 

“Lizzie is the first in a new 

generation of really talented 

young female divers coming 

through for New Zealand. We 

are fortunate that the sport is 

currently very well supported 

by a couple of strong international 

coaches. 

“For someone at such a 

young age, we [Diving New 

Zealand] have been really 

impressed with Lizzie’s ability 

to step up in competition and 

back herself to perform when it 

counts,” says Simon. 

“Given Lizzie has really only 

been competing at a senior level 

for the past 18 months, she has 

shown real professionalism, 

maturity and mental toughness. 

We look forward to supporting 

her all the way to Rio and are 

excited by what the future holds 

for her and our other talented 

crop of young divers.” 

CEO of the New Zealand 

Olympic Committee Kereyn 

Smith believes the New Zealand 

Olympic team is looking stronger 

than ever. 

“It is brilliant to have a 

young diver joining us in Rio 

and for Lizzie to be able to draw 

on her experience competing at 

the Olympic diving venue Maria 

Lenk Aquatics Centre earlier 

this year is a real asset. 

“On behalf of the New 

Zealand Olympic Committee I 

would like to congratulate the 

New Zealand diving community 

and wish Lizzie all the very best 

as she continues to step up and 

prepares to take on the best 

divers in the world in Rio.” 


Soup, soup, glorious soup 

There’s something about a steaming bowl of soup 

which makes the perfect accompaniment to a 

winter’s day. Simon and Alison Holst’s new book 

Everyday Easy 100 Soup Recipes serves up plenty 

of heart-warming and nourishing inspiration, from 

classic pumpkin soup to the more unusual white 

gazpacho with grapes. 

Kumara, Coconut and Lentil Soup 

The beauty of Simon and Alison 

Holst’s recipes is that no matter 

what your level of skill, you can 

enjoy them along with the reminder of just 

how wonderful good basic home cooked 

food is. 

From fresh ‘made in minutes’ family 

favourites to hearty ‘meal in a bowl 

soups’ as well as soups elegant enough 

for entertaining, Everyday Easy 100 Soup 

Recipes includes classic favourites as well 

as dishes with a modern fresh twists. 

Smoothie-mania may have taken the 

world by storm but soup, soup, glorious 

soup is the hot new menu ticket for winter. 

This collection of more than 100 of 

Simon and Alison’s favourite soup recipes 

explores everything from the slowly simmered, 

Alison’s speciality, to surprisingly 

quick meals options. There’s something 

for almost any budget too – most soups 

are remarkably economical. They are fantastic 

for turning unassuming (and often 

cheaper) ingredients into something much 

greater than the sum of the parts. 

A simmering stockpot has been a feature 

of kitchens for centuries and sometimes 

soup is the forgotten hero of the 

comfort food world. 

Kumara, Coconut and Lentil Soup 

This is one of Alison’s favourite soups. 

You don’t need to be fussy about the 

size (or colour) of the kumara. 

For about 4 servings: 

1 Tbsp canola or olive oil 

1 medium–large onion, peeled and sliced 

2cm piece fresh ginger, grated 

2 cloves garlic, peeled and chopped 

1 tsp curry powder 

½ cup red lentils 

1 kumara (about 400g), peeled and 

cubed 

3 cups boiling water 

4 tsp chicken or vegetable stock powder 

400ml can coconut cream 

➊ Put the oil and onion in a fairly large 

pot. Stir well and heat until the onion 

is lightly but evenly browned. Add the 

ginger, garlic and curry powder to the 

onion, and stir for 1–2 minutes. 

➋ Turn a medium-to-large slow cooker 

to High or Low, depending on how 

much time you have available, and tip 

in the onion mixture. Add the lentils, 

kumara, boiling water, stock powder 

and coconut cream. 

➌ Cook on High for about 4 hours or on 

Low for about 8 hours until the kumara 

is tender. 

➍ Purée the mixture in a food processor, 

thin with water if required, then adjust 

the seasonings to taste. Serve immediately 

or reheat just before serving. 

VARIATION: If you like a smooth soup, 

purée everything when the kumara is 

tender, then put it through a sieve. 

Alison’s ‘Different’ Barley Broth 

When Alison makes this colourful and comforting soup she thinks how 

the addition of tomatoes and corn would have shocked her mother, who 

always made traditional barley and lamb broth. 

For about 8 cups: 

¾ cup pearl barley 

2 litres (8 cups) boiling water 

8 tsp chicken or other stock powder 

2–3 stalks celery, finely chopped 

1 large or 2 small onions, peeled 

and chopped 

2–3 carrots, scrubbed and chopped 

1 unpeeled apple, finely chopped 

Salt, freshly ground pepper and 

chilli to taste 

400g can chopped tomatoes in juice 

400g can cream-style corn 

about 1 cup chopped parsley 

➊ Put the first seven ingredients in a 

3.5-litre capacity slow cooker. Taste the 

liquid, then season the mixture to your 

taste, adding salt, pepper and chilli in 

any form you like. 

➋ Cover and cook on High for 6–8 

hours until the barley is very tender 

and has thickened the soup, and the 

vegetables are cooked. 

➌ Season to taste, then stir in the 

canned tomatoes (including juice), and 

the corn. Rinse out the cans with a little 

water and add this, too. 

➍ Cook the soup for another ½–1 hour 

on High until it is very hot, then stir in 

the chopped parsley and serve, varying 

the size of the servings to suit the 

situation, with rolls, toast, or toasted 

cheese sandwiches, etc. 

Alison’s ‘Different’ Barley Broth 

Refrigerate or freeze any leftover soup. 

VARIATION: For extra flavour and 

body, add two or three chicken skeletons 

(frames) to the slow cooker after 

you’ve added the first seven ingredients, 

but take them out before you add 

the tomatoes and corn. 

Recipes reproduced from Everyday Easy 100 Soup Recipes by Simon & Alison Holst, 

published by Hyndman Publishing, RRP$34.99, available nationwide 



Winter 

Wellness 101 

Most of us have heard about the foods we should eat in 

winter to help keep the immune system strong and healthy… 

ready to battle any colds floating about and the flu. 

Below I share some of my favourite winter 

nutrition points. 

ents and oxygen/iron. 

Great for keeping all systems functioning 

optimally. Foods like broccoli and beetroot 

are also superb for helping to clear the 

liver of imbalanced hormones and to aid 

proper thermoregulation of the liver which 

acts as our internal hot water bottle. 

Citrus fruits 

Like orange, mandarin, kiwifruit, lemon 

and pineapple. These are all great fruits 

for vitamin C nourishment and also for 

keeping ‘bad bugs’ from overpopulating 

the gut and affecting immune defences. 

The gut lining is the first line of immune 

defence in our bodies and some of 

the compounds in citrus fruits, especially 

lemon, are natural cleansers. As the gut 

is also linked to our skin, this also means 

healthier, clearer, more glowing skin. 

Make it a daily habit to have lemon in 

warm water first thing in the morning as 

the best wake up brew for your immune 

system. This part may sound odd but 

dentists now recommend that to protect 

the enamel of your teeth, you should drink 

this brew through a straw. 

This is not meant to create a fear of 

drinking lemon in your water as it has 

amazing benefits for your gut, but to bring 

awareness of what you can do as a preventive 

measure, especially if the structure 

of your teeth is already compromised (ie 

you get cavities a lot). 

Warming/circulatory foods 

These help keep your core temperature up 

so you are not expending precious energy 

or nutrients to keep yourself warm. 

For example; ginger, chilli, capsicum, curry 

and paprika are all really good warming/circulatory 

ingredients. 

When combined with earthy foods like 

kumara or parsnip (ie in a soup or stir 

fry) you can generate some nice warmth 

within you. Another good circulatory food 

is beetroot which contains large amounts 

of natural nitrates. 

This creates vasodilation for your blood 

vessels, so they expand and blood gets 

sent around your body distributing nutri- 

Leafy green veges 

High in B vitamins, zinc and magnesium 

and great for keeping the metabolism 

running as it should. 

This means proper energy is being 

created to keep your vitality high, making 

it less likely to get those winter blues. 

Also high in vitamin A and a variety of 

phytonutrients (nutrients only found in 

plants) which act as antioxidants keeping 

cells protected from free radical damage, 

maintaining the integrity of the tissues of 

different organs in your system. 

Chai tea 

Either naturally spiced ones (or the ones in 

tea bags) with ginger, black pepper, cinnamon 

and cloves. This is a great warming 

alternative to tea and coffee to help avoid 

too much caffeine intake. 

I also wish to open up to some greater 

thinking; helping you to understand that 

whether or not we get sick is not only to 

do with the food or lack of nutrient-dense 

food we consume, but also what or who 

we give our energy away too. 

What do I mean by this exactly? 

Well, have you ever been around 

someone who is no positive Pete, in fact 

they are a bit of a negative Nancy. You 

feel yourself getting flatter and flatter, 

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 

whereas before you were quite energetic, 

bubbly and generally in a happy mood. 

Unconsciously this person has fed off your 

positive energy so they walk away feeling 

so much better and you are left feeling 

drained. This can also happen when 

we give another person (or a stressful 

situation from which we feel we cannot 

see a way out.) the power to manipulate 

or have control over us and our life. There 

are many major and minor ways that this 

dynamic can occur between two people (or 

between us and a situation in our lives). 

In the situation mentioned above, you 

have given your energy away to another 

person. This is because we are not taught 

how to protect our vital energy, or to have 

strong but loving boundaries with people. 

What I mean by this is, you have to be 

careful how much you give away to ensure 

you balance your energy with having 

enough for yourself to remain a happy, 

functioning human being. 

Whether or not you agree with what I 

am saying here, all of us can be affected 

by this if we let down our boundaries or 

are not aware of who or what takes this 

energy from us. 

This creates a massive decrease in 

self-love, inner strength and self-power. 

Also creating mental and emotional stress 

within the body, leaving us with decreased 

functioning of the digestive system, 

liver and hormone levels (especially sex 

hormones). When these systems are out 

of balance, it is far easier to become more 

susceptible to colds and flu (because our 

first port of call for our immune defences 

are in our gut), when our energy drops and 

our happiness decreases. 

More people are finding that there 

is something they are missing in terms 

of their health and wellness and how to 

create balance in their lives. This missing 

link is to not only focus on the physical 

aspects of health and wellness, like food 

and exercise, but to look beyond and see 

what other aspects of your life are affecting 

your health and vitality. 


Eat 

The best places to 

eat in Waikato 

Eat, Rest, Play, Work 

Two birds cafe, accommodation, conference 

and wedding centre 

Narrows Cafe peanut butter protein smoothie 

Vegan, GF, DF, and refined sugar free 

20163 

Opening hours: 

Wednesday - Sunday 7.30am - 3pm 

Friday 7.30am - kitchen closes 9pm 

Email - info@thenarrowslanding.co.nz 

Ph. 07 858 4001 

INGREDIENTS 

1 banana 

1 tbspn natural peanut butter (We recommend 

Fix and fogg which we sell at Two birds) 

1 serving of Nuzest Clean Lean protein (We sell 

this at Two Birds Also it is vegan, GF, DF, RSF) 

1 tbspn of coconut cream 

1/2c of almond milk 

1-2 fresh medjool dates - pitted 

1 scoop of ice 

METHOD 

Place all ingredients into a 

blender and process until 

smooth - for a thicker or 

thinner consistency just 

adjust the level of liquid. 

We serve ours with our 

Raw chocolate ganache but 

serve however you please. 

A country café in the heart of the Waikato 

3 ulster st, hamilton 

open 7am - 3.30pm monday - sunday 

contact us now 

phone: 07 838 2045 

southernspicenz@gmail.com 

www.plus91cafe.co.nz 

find us on facebook at 

www.facebook.com/plus91cafe 

20284 

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 



Embracing life 

Emma Kay is proof that from adversity can rise success. 

The motivated athlete has endured countless health 

hurdles and used them to refocus and educate herself on 

everything from nutrition to strength training and fitness. 

Emma Kay is passionate about all 

aspects of life. The 24-year-old is 

a self-confessed lover of CrossFit, 

yoga, real food, baking, fashion and photography. 

With two high school teachers as parents, 

sports and the outdoors were a major 

part of Emma’s upbringing. 

“I could kayak before I could walk and 

that’s possibly where my need for the 

adrenaline rush that high intensity sport 

gives you comes from,” she says. 

“From a young age I tagged along on 

all dad’s school kayaking trips and took 

up the sport at primary school, as did my 

younger brothers Thomas and Simon who 

were both selected for the New Zealand 

Development Squad and also, like myself, 

live and breathe sport . 

“We have a pretty competitive annual 

Christmas Day backyard cricket game 

and back in the day had a family social 

hockey team. 

“Although there were many times 

when I questioned why I was kayaking - 

usually when I was upside down (feeling 

like I was going to drown), or camping on 

the side of the river in the middle of winter. 

Kayaking is special to me because it’s 

what got me into sport and fitness and I 

got to travel around New Zealand competing 

with my family.” 

Emma went on to win medals in white 

water slalom and enjoyed success with canoe 

polo, playing for Central Regions under 

21 teams and the Hawke’s Bay women’s 

team at the age of 16. She was a member of 

the Hawke’s Bay High Performance Sports 

Academy and took out Sports Person of the 

Year at her high school. 

“I took a break from kayaking and 

canoe polo when I went to university in 

Palmerston North.” 

After completing a Bachelor of Communication 

in Public Relations and Media 

Studies at Massey University, Emma 

completed a Graduate Diploma in Event 

Management at WELTEC and a Postgraduate 

Certificate in Business, specialising in 

marketing. 

Emma is the first to admit her high 

levels of motivation and desire to achieve. 

“I don’t let anything stop me reaching 

my goals, including health. After endless 

hospital admissions, five years of no 

answers, and what felt like hundreds of 

specialist appointments, at the age of 18 I 

was diagnosed with endometriosis. 

“My goal since this point has been 

improving my health and mental wellbeing 

and to be as fit as possible. I’ve come 

a long way, but it hasn’t been easy. I’ve 

accepted it and embraced it. Living with 

endometriosis has made me more determined 

to achieve things and overcome the 

unpredictable obstacles along the way.” 

In March 2015 Emma found herself in an 

ambulance again, spending nights in hospital, 

pumped with morphine, undergoing 

test after test. This was the start of another 

downward spiral and ultimately another 

challenge to overcome and embrace. 

“Specialist appointments started becoming 

more regular in my diary and pain 

free days were extremely rare. I stopped 

going to the gym as every time I exercised 

I felt like fainting, I couldn’t digest food 

of any substance without pain, and was 

rapidly gaining weight.” 

Diagnosed with Polycystic Ovary 

Syndrome (PCOS), and Chronic Pain (a 

neurological condition), Emma is now on a 

different journey, tweaking her lifestyle to 

cope with the challenges she meets. 

Part of this journey has seen her launch 

a business, Embracing It Fitness, with her 

fiancé Ben Golebiowski, aiming to support 

people’s health, wellness, nutrition and 

fitness needs, with a long term goal of 

one day opening a wellness centre with 

an Embracing It café. Emma also hopes 

to publish a book on her experiences and 

work as a health coach. 

“My passion for fitness has been impacted 

by my health conditions. There were 

times when I couldn’t exercise without 

pain and was self-conscious about my body 

from the weight I had gained. But, after two 

years of hard work and a new found love 

for health and nutrition my weight dropped 

and when the weight dropped I started to 

feel better about myself. 

“I’m still learning that my focus needs 

to be on feeling good rather than loosing 

weight. And that mind shift is something 

we push to our clients.” 

“I accepted that there was no simple 

answer, no cure, and no magic pill that 

would make life easier. I considered taking 

up kayaking again but at the end of 2012 I 

found the new love of my life…CrossFit. If 

you’d said to me three years ago that I was 

going to know what a clean and jerk was 

and be lifting heavy weights each week for 

fun - I would have told you that you were 

crazy. But I love every minute and cannot 

wait to be even stronger and fitter. 

“My younger brother Simon tends to 

Tempt your taste buds 

Embrace all that is delicious about life 

with the impressive collection of recipes 

from Hamilton foodie Emma Kay, with her 

Embracing It Recipe Journal released this 

month. 

“Putting together a collection of my 

favourite and most successful recipes is 

something I’ve wanted to do for a long 

time,” says Emma. 

“Sharing recipes on my blog proved 

to be a real hit, people kept telling me I 

should produce my own cook book. That 

challenged me and pushed me into actually 

doing it.” 

Packed with ‘clean’ treats, Emma’s 

recipe journal is available now at embracingit.co.nz 

"I believe in whole-food and eating anything 

that is good quality, fresh and unprocessed. 

I do my best to follow a Paleo diet. 

My meals include ingredients like chicken, 

fish, eggs, fruits and vegetables, healthy fats 

from coconut, avocado, olive oil and some 

nuts and seeds. I also incorporate a bit of 

dairy, as I’m a sucker for Greek yoghurt and 

muesli, and a good coffee. 

“Due to my IBS and food intolerances 

there are a lot of things I just can’t eat, 

which really restricts my diet. I keep things 

plain and simple and try to be as creative 

as I can in the kitchen, using lots of herbs 

and spices to add flavour. 

“I think people need to eat according 

to their own health, needs, goals, lifestyle, 

ability, access and passions. Of course this 

will be different for everyone, as it should 

WIN WIN WIN 

Enter to win one of two prizes 

of the Embracing It Food Journal. 

To enter, email your name 

and contact information, with 

Embracing It in the subject line, 

to win@fitnessjournal.co.nz or 

enter at fitnessjournal.co.nz 

Entries close August 31 2016 

be; we’re different people, with different 

bodies doing different things. 

What are your top three ingredients to 

have on hand to whip up some Paleo 

treats? 

Almond flour, coconut oil and a good 

quality raw honey. Once you have these 

delicious, enriching ingredients on hand 

you’re good to go. 

What is your number one tip for those 

who want to live a healthier life? 

Variation is key in both your diet and exercise 

routine. Eating the same thing every 

make fun of my excessive passion for the 

sport, not so long ago he was in the kitchen 

using a full milk bottle to do kettlebell 

swings while grunting “CrossFit” (mind 

you, he is an aspiring comedian). 

“I am also passionate about yoga. I love 

it because every time I go to a class I feel 

empowered, I feel like a can do anything 

and that my body is thanking me for it. 

After days of heavy strength training and 

brutal CrossFit WODS, yoga helps take 

away the bad from the week and brings a 

beautiful sense of calmness.” 

When not working as a communication 

coordinator or exercising you’ll find 

Emma baking up a storm of wholesome 

clean goodies and taking photographs 

of those goodies and running her blog 

Embracing It. Her blog is based on the 

concept that sometimes the things we 

can’t change end up changing us. Her 

most recent achievement is publishing 

her second run of Embracing It recipe 

journals, packed with her delicious recipes 

and inspiration. 

day and running along the same route can 

get extremely boring. This brings excitement 

into what you’re doing and forces 

your body to adapt to new regimens – I 

find I hit a plateau after I’ve been doing the 

same thing for period of time and need to 

spice things up. Experiment in the kitchen 

and try out different forms of exercise. 

Last words: 

Commit, get inspired and believe you can 

make change happen. I highly recommend 

creating an inspiration board with the things 

you’d like to achieve, pictures of people you 

admire and motivational quotes. 


Just one teaspoon per day is all 

you need to kickstart the road 

to good health 

Take a Bite for 

Breast Cancer 

What can you do in five minutes to improve your 

health? Kiwis will get the opportunity to find out when 

they participate in the new ‘5-Minute Take a Bite for 

Breast Cancer’ health challenge, developed by Pink 

Lady Apples New Zealand as part of its new partnership 

with the New Zealand Breast Cancer Foundation. 

Immunity Fuel is the all-in-one daily 

probiotic superfood for the whole family 

Available now at Naturally Healthy 

What can Immunity Fuel do for you? 

• Replace live bacteria in the gut 

• Detoxify the body from chemicals and toxins 

• Clean out the digestive system and colon, where most disease 

starts 

• Replace vital nutrients at a cellular level. 

• Strengthen your immune system 

• Promote healthy gut and digestion 

• Neutralise acids 

• Give the body the tools it needs to heal itself 

Why Immunity Fuel? 

Whether you are looking to retain or regain your health, look 

no further! Immunity Fuel has all the ingredients that your body 

requires to heal itself combined into one powerful formula. Just 

one teaspoon per day is all you need to kickstart the road to 

good health. 

100% Natural 

• Certified Organic 

• No GMO 

• No dairy 

• No preservatives 

• No artificial colours or flavours 

• Raw fermented whole food 

• Rich in probiotics & prebiotics 

• Live Bacteria 

• 20 essential amino acids 

• Rich in vitamins & minerals 

• Natural powder form 

• Pre-digested so easily absorbed at 

a cellular level 

• 13 powerful strains of good 

bacteria working together 

Available now at Naturally healthy 

www.naturallyhealthy.co.nz 

Therapeutic Health 

Store and Clinics 

106 London St, 

Hamilton (parking on site) 

07 958 3845 

/naturallyhealthynz 

Therapeutic Health 

Store 

419 Grey St, 

Hamilton East 

07 958 3846 

20110 

Pink Lady Apples is New Zealand’s first 

fresh fruit association to jump on 

board and partner with the foundation. 

Not only will every Pink Lady apple 

purchased between July and October help 

fund research, education and support for 

New Zealand women with breast cancer, 

but Pink Lady’s natural, healthy deliciousness 

contributes positively to Kiwi’s 

overall health – in five-minute bites. 

“The 5-Minute health challenge 

campaign is a new way to look at taking 

time for yourself as well as supporting 

Pink Lady’s exciting new partnership with 

the Breast Cancer Foundation,” says Pink 

Lady Apples’ campaign manager Lisa Cork. 

“The concept originally came about 

through discussions about how long it 

takes to enjoy a Pink Lady apple,” she 

says. “On average, it takes about five minutes 

to eat an apple – particularly if you 

savour each bite. 

“But we realised that snacking on a 

Pink Lady is more than just a five minute 

delicious bite of nutrition. It is an opportunity 

to breathe, de-stress and enjoy five 

minutes just for yourself. 

“Many women are time poor, so we 

felt that taking just five minutes of total 

me time every day to eat an apple or do 

something else to look after their health 

was achievable. 

“To support women to do this we are 

encouraging them to band together, join 

our Pink Lady community and take advantage 

of our 5-Minute health tip ideas.” 

Communicated via Facebook, some of 

the 5-Minute Take a Bite tips include ideas 

such as calling a friend, preparing a nutritious 

snack, mindful breathing, turning off 

technology, embracing a winters day by 

taking a walk and more. 

Each tip is simple, easy and a reminder 

to women that five minutes is all it takes 

to do something healthy just for you. 

“We hope that everyone gets behind 

the promotion, because, in addition to 

the health benefits, purchasing Pink 

Lady apples is an easy way to support 

the New Zealand Breast Cancer Foundation,” 

says Lisa. 

Nutritionist, Sheena Hendon, who is 

assisting with the campaign, says that 

eating plenty of fresh fruits and vegetables 

is an important part of wellness and 

Pink Lady’s unique, fizzy taste is delicious, 

nutritious and perfect as part of a 

healthy diet. 

“Pink Lady Apples will also be encouraging 

Kiwis to make small, 5-minute 

snack changes at work, such as swapping 

out morning tea cake or biscuits for slices 

of Pink Lady apple with cheese and wholemeal 

crackers, or sharing a pack of Pink 

Lady apples with work colleagues for an 

easy afternoon tea. Every simple change is 

The 5-Minute Pink Lady 

Take a Bite for Breast Cancer 

Feta Cheese & Apple Snack 

The crumbly feta cheese offsets 

the Pink Lady ® apple’s tartness. 

Perfect for sharing! 

5 minutes to prepare. 0 mins to 

cook. Serves 1 

Ingredients 

1 Pink Lady apple, cored 

and chopped 

40g Crumbled feta cheese 

1 Tablespoon sweetened 

dried cranberries 

3 Tablespoons fresh 

parsley leaves 

2 Reduced fat French or 

vinaigrette-style dressing 

Preparation 

Mix together the apple, feta 

cheese, cranberries and parsley 

leaves. Dress with the vinaigrette 

and serve. 

positive,” she says. 

Pink Lady Apples’ chair, Peter Beaven, 

says that NZ Breast Cancer Foundation 

sponsorship is a great way for the 

organisation and Pink Lady apple growers 

around New Zealand to give back to women 

and the community. 

“I was surprised to learn that every 

day, eight women will hear that they have 

breast cancer. And when you realise that 

one of them could be your sister, mum, 

wife, friend or colleague, it makes it even 

more real. 

“This reality is the reason why Pink 

Lady Apples is committed and proud to be 

involved with The Breast Cancer Foundation 

and its cause.” 



International 

kudos for Wintec 

sport centre 

By ANNA STRONG and ARCHER MILLER 

Wintec Sports Science and Human Performance students 

have received top level accreditation for their efforts in the 

Biokinetic Clinic, based at Wintec’s Rotokauri campus. 

The award came from the American 

College of Sport Medicine’s global 

initiative ‘Exercise is Medicine 

(EIM)’, and was a result of Wintec’s 

efforts in hosting events to engage students 

and the public in physical activity 

and wellness. 

Wintec is currently the only international 

campus recognised with gold level 

accreditation. 

Recently Wintec student and EIM ambassador 

Tanja Allen travelled to Boston 

to attend the annual American College of 

Sport Medicine conference to receive the 

award and become ambassador for the 

initiative. 

“Globally, we have this problem of poor 

health from preventable lifestyle diseases. 

Clinical exercise physiology is the pathway 

to try and solve that problem, where we 

use exercise as medicine,” she says. 

“I was very humbled to have been given 

the opportunity.” 

The Biokinetic Clinic, managed by 

academic staff member Glynis Longhurst 

and run by eight Wintec students at 

post-graduate level, provides personalised 

rehabilitation and physio for chronically ill 

people as well as muscle-skeletal physio 

for those with sports injuries. 

“Globally, we have this problem of poor 

health from preventable lifestyle diseases. 

Clinical exercise physiology is the pathway 

to try and solve that problem, where we 

use exercise as medicine.” 

The clinic runs on a referral system at 

the final phase. This means that once a 

patient has been seen by their GP and referred 

to physio, they will then be referred 

to the Biokinetic Clinic for 12 weeks of free 

Tanja Allen (centre) receiving her award, with Robert Sallis (Exercise is Medicine Advisory 

Board chairman) and Carena Winters: (faculty member in the department of exercise 

rehabilitative sciences at Slippery Rock University). 

rehabilitation to regain and maintain their 

initial level of performance. 

The Biokinetic Clinic not only offers 

physio and rehabilitation services, but 

provides a safe, happy space for clients 

to connect and form friendships with one 

another, complete with picturesque views 

of green meadows just across the road. 

The clinic plans to maintain its gold accreditation 

by continuing to pursue partnerships 

with healthcare organisations, 

and hosting and attending exhibitions. 

DERMATOLOGY, VASCULAR, PLASTIC SURGERY 

& APPEARANCE MEDICINE CLINIC 

DERMATOLOGISTS 

Marius Rademaker BM, FRCP, FRACP, DM 

Amanda Oakley MBChB, FRACP, DipHealInf 

Sarah Hill MBchB, FRACP 

“The lotus flower has 

been traditionally regarded 

as a symbol of regeneration, 

healing and enduring beauty. 

Make an appointment with 

one of our highly skilled 

specialists today and let us 

help you achieve your health 

and beauty goals this year... 

so as the lotus flower, 

you can blossom too.” 

Cosmetic and Reconstructive 

Plastic Surgery 

Adult and Paediatric Dermatology 

Vascular Surgery and 

Ultrasound Scanning 

Appearance Medicine 

Cutera Laser Skin Rejuvenation 

and Re-surfacing 

IPL Treatments Beauty Therapy 

Medical Tattooing 

VASCULAR SURGEONS 

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

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

Paul Haggart MBChB MD, BSc, FRCS 

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS 

Stuart McNicoLL MBChB, FRACS (Plastics) 

Ahmed Alkadhi MBChB, FRACS (Plastics) 

Michael Woodfield MBChB, FRACS (Plastics) 

Brandon Adams MBChB, FRACS (Plastics) 

APPEARANCE MEDICINE 

Sonya Ferguson App Medicine Nurse RCompN 

Stella Wilkins App Medicine Nurse RCompN 

Madeleine McNicoLL App Medicine Nurse RCompN 

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 


Hit rock opera, 

State Highway 48 to 

relaunch with star cast 

Locally written and produced rock opera, State Highway 

48 is to relaunch next month before embarking on a national 

tour. Writer and producer, Chris Williams, has been 

working on the final stages of development over the last 

12 months and is now ready to take the next step. 

Limelight Dance Academy, Hamilton’s premier dance school offering specialist training 

in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. 

Offering classes from Pre-School to Adults. Enrollments taken year round. 

At Limelight Dance Academy we hope to create and nurture a love of dance and help 

to develop healthy, happy, well rounded individuals. 

Does your child want to be a part of a fantastic end of year production? 

Enrolments now being taken for Term 3 

New Term 3 Classes added for Beginner Ballet, Beginner Jazz, Hip Hop and Lyrical 

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

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

20321 

We’ve assembled an amazing 

cast,” says Chris. “The lead male 

role will be played by none other 

than Shane Cortese who is one of our most 

recognised and loved performers. 

“Not many people know that, along 

with his extensive acting credits, he has 

performed at the highest level of musical 

theatre including a variety of roles on 

London’s West End.” 

Complementing Shane in the lead female 

role is Delia Hannah, New Zealand’s 

most highly acclaimed music theatre 

performer. 

“Delia is amazing,” says Chris. “She 

was cast by the one and only Andrew 

Lloyd Webber for the UK tour of Aspects 

of Love, and has toured Australia and Asia 

extensively, starring in all the big shows – 

Mamma Mia, Cats, Chess, Blood Brothers 

to name a few.” 

State Highway 48 will be running nine 

performances from August 19; then in 

October will tour the central North Island. 

“We want to start the tour in the provinces 

before taking on the big centres,” 

says Williams. 

“In 2017 we will be in Auckland, Wellington 

and the South Island. The show 

is a 21 st Century story that tracks the life 

and times of an everyday family and their 

friends as they navigate the treacherous 

road of middle age. Changes in the family, 

workplace, and friendship are set against 

the backdrop of the recession with the 

black dog of depression taking the driver’s 

seat in Dave, the lead male’s life, taking 

everyone on a journey. It’s funny, dramatic, 

emotional and entertaining. A reminder 

about the important things in life; the 

dangers of not facing up to depression and 

a celebration of the everyday.” 

Tickets are on sale now at Ticketek. • 

www.sh48.co.nz 

www.facebook.com/statehighway48 

Shane Cortese 

Delia Hannah 



Latest 

fitness trends 

No matter where you look there seems to be a new tool, 

workout or quick fix plan that promises great results. Unfortunately, 

many of the latest trends become old news 

as they quickly fall out of favour due to being incorrect or 

unsustainable. 

It’s great that exercise and the exercise 

industry have the ability to change to 

reflect and embrace incoming science 

and innovation. This means that you can 

access the latest research and ideas, but 

just make sure that before you jump on 

the ‘next big fitness thing’ that you are 

confident it is not just a fad. 

A new innovation is more likely to lead 

to long-term results when it comes with 

the assistance of a qualified, experienced 

exercise professional who can also motivate 

you to keep going. 

Looking at the developments here and 

internationally in 2016, we have created 

a list of just some of the trends that 

we think will contribute to your health 

and wellbeing. This includes the latest 

technology and research partnered with 

expertise, to try now and keep doing in the 

long-term. 

Community-based exercise options 

While gyms and studios remain popular, 

there is growth in community-based 

exercise classes and offerings; on marae, 

in community centres and in church halls 

throughout the country. These are a great 

option for those who live too far away 

form a conventional gym set up, but want 

to connect with other exercisers and have 

the support of an expert. 

These sessions are proving to encourage 

less active people to get started while 

being supported by their local community. 

A good community-based exercise 

programme will combine the best of both 

worlds though. That is easy to access a 

location within a supported environment, 

and a trained leader making sure the 

exercise you do is going to improve your 

health and exercise levels, AND avoid 

unnecessary injury. 

Wearable technology 

Gone are the days of manual heart rate 

checks and writing down your achievements 

in a notebook after each workout. 

Wearable technology started off as being 

expensive and often unreliable, but these 

days the options and technology means 

you can get a range of offerings to suit 

your needs and budget. 

While wearable technology won’t improve 

your fitness and exercise levels on 

its own (you still need to do the exercise 

yourself), it means you can reliably track 

what you are achieving. For those with 

a personal trainer, you can use wearable 

technology to assist your trainer as they 

plan your sessions and give you advice 

that reflects what you are doing and how 

you are achieving. 

Personal trainers as health coaches 

Experienced exercise professionals who 

know their stuff are embracing the ‘whole 

person’ and their client’s lifestyle when it 

comes to prescribing exercise. You will see 

more trainers not just telling you to exercise, 

but also look after your mental health 

and balance your life. That’s not to say an 

exercise professional should be dispensing 

advice outside their training, but simply 

that they will offer you support over and 

above their exercise session. This may be 

wellbeing coaching, or it may be referral to 

another professional who will work with 

you, and your trainer to improve your life 

and your fitness/exercise. 

Rest and recovery 

After a great workout you need to allow 

your body to recover and adapt. Even the 

strongest trainer, or the most elite athlete 

will tell you that their rest is as important 

as the work they do. 

The last few years have seen a growth 

in the understanding that balance is 

important, and while there are times that 

working out hard and often is appropriate, 

there are other times that a more relaxed 

approach is more sensible. Rest doesn’t 

mean lying on the sofa all day, and there 

are a range of exercise options that will 

keep you moving while supporting your 

need for rest. 

Shorter workouts 

HIIT (High Intensity Interval Training) 

appeared on the scene a few years ago as 

research showed that as fitness levels improve, 

adding intensity can contribute to 

fitness/exercise gains as much as adding 

volume. The concept has been embraced 

by time-poor people who enjoy the results, 

but can’t make time for a session 

lasting for an hour or more. It’s important 

to note that intensity is relative to your 

fitness, so a HIIT programme is not one 

size fits all. A less active person will reach 

high intensity at a lower threshold than an 

athlete. Beware of ‘experts’ who tell you 

otherwise. 

Education 

With the abundance of information available 

online, consumers are no longer as 

willing to accept being told simply what 

Jazz Unlimited 

Dance studio rocks! 

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

Contemporary, and Hip Hop. 

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

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

Preschool classes $60 per term 

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

Visit our new purpose built studios: 

The Dance Centre, 188 Kent Street, Frankton 

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

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

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

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

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

and Modern Jive (Latin Rock) – please visit 

www.planetdance.co.nz 

to so, they want to know why. The upshot 

of this is that seminars and education for 

exercise consumers are becoming more 

common. 

This is often seen in the area of behaviour 

change and motivation, as well as 

specific exercise techniques. Your biggest 

support (or greatest enemy) when it 

comes to sustainable exercise is yourself, 

so it’s understandable you would want to 

be armed with the right information. Make 

sure that you check on the credentials of 

the offerings, especially online. 

There are no compulsory standards 

for those offering exercise advice in New 

Zealand, so that website ‘expert’ could 

be someone with a great marketing team 

and no education. If you want to embrace 

new trends and technology but still 

make sure you are getting a safe exercise 

programme, we recommend using a REPs 

registered exercise professional. 

These are exercise professionals who 

have the New Zealand exercise industry 

tick of approval to delivery both safe and 

effective exercise advice. They are also experienced 

and qualified to deliver exercise 

advice at a level appropriate to you, be it as 

someone new, or experienced to exercise. 

NZ Register of Exercise Professionals 

(REPs) is an independent not-for-profit 

quality mark of exercise professionals and 

facilities. Using REPs is the “warrant of 

fitness check” that exercise professionals 

and facilities meet New Zealand and 

internationally benchmarked standards 

to deliver safe exercise advice and 

instruction. www.reps.org.nz 

Information supplied by REPS (NZ Register 

of Exercise Professionals). 

70066 


Hamilton Central Business 

Association Awards 

Long-tanding family business 

Snapshot is Hamilton 

Central’s Business of 

the Year for 2016. 

The specialist camera store 

which has been in the Boswell 

family since 1946 won 

MEDIAWORKS Business of 

the Year at Hamilton Central 

Business Association’s awards 

evening at Sky City Casino. 

Runner-up was oral and 

maxillofacial specialist Anglesea 

OMS while premium 

shoe store Mi Piachi was 

highly commended. 

Graham Boswell who with 

wife Jill owns Snapshot said 

he was “blown away” by the 

award and had no speech 

written because he hadn’t 

expected to be on the stage. 

He described how two to 

three years ago he and the 

family felt they had outgrown 

their existing shop which 

was getting a bit dated and 

crammed. Graham says when 

they planned their move they 

never considered going anywhere 

outside the CBD. 

“It was a no brainer, we 

wanted to stay in the CBD 

By GEOFF TAYLOR 

which has been absolutely 

brilliant to us over the years. 

We didn’t even look anywhere 

else.” 

They moved to a new 

“shiny” store, also on Victoria 

St which is more than 

four times the size, added 

space for picture framing, a 

studio, tuition and a 

coffee shop “and we love 

it to death”. 

“When we sell something 

we say that’s the beginning 

of an adventure with that 

customer. We want them to 

come back time after time. If 

we can enthuse them to use 

the equipment to take better 

pictures to record memories 

of their family that will last 

for generations, we feel good 

about that.” 

Graham was of many 

speakers at the awards who 

paid tribute to the work of 

Hamilton Central general 

manager Sandy Turner who is 

leaving the association after 

five years at the helm. 

Snapshot also won the 

ASB Lifestyle and Wellbeing 

Award. 

Snapshot 

Anglesea OMS 

Bluestone Steakhouse 

AWARD WINNERS 

ASB Lifestyle and Wellbeing Award 

Highly commended.......... The Bowlevard 

Runner up.......................... Gates Optometrist 

Winner................................ Snapshot 

INCOGNITO Speciality Award 

Highly commended.......... NZMA 

Runner up.......................... Collins Auto Electrical 

Winner ............................... Angelsea OMS 

SBI PRODUCTION Fashion Footwear 

and Accessories Award 

Highly commended.......... Shine 

Runner up.......................... Precious Metals 

Winner................................ Mi Piachi 

STORBIE Food and Beverage Award 

Highly commended.......... La Parrilla 

Runner up ......................... Little George 

Winner................................ Bluestone Steakhouse 

MOVING MEDIA Tourism Award 

Highly commended.......... The Ambassador 

Runner up.......................... Flight Centre 

Winner................................ Waikato Museum 

SKYCITY People's Choice Award 

Highly commended.......... Confinement 

Runner up.......................... Gothenburg 

Winner ............................... Body Café 

MEDIAWORKS Business of the Year Award 

Highly commended.......... Mi Piachi 

Runner up.......................... Anglesea OMS 

Winner................................ Snapshot 

Need help with your 

photographic memories ? 

We’re passionate about helping our customers 

remember and share the best moments in their 

lives. We’ve been in Hamilton’s CBD since 1928 

and one our best moments was recently winning 

the BUSINESS OF THE YEAR and the 

LIFESTYLE & WELL-BEING category at the 

2016 Hamilton Central Business Awards! 

A BIG THANK YOU 

TO ALL OUR AMAZING CUSTOMERS & SUPPORTERS 

at both our previous location and at our NEW superstore. 

Please visit our new store if you haven’t seen it yet. We’d love to show you around. 

• Need help with your camera? We offer classes and one-on-one tuition. 

• Need to get photos off your phone? We can help you! 

• Need help organising your photos? Our photo organiser can get you sorted. 

• Need a family portrait? We can capture, print and frame on-site! 

View our full selection of 

products and services at 

snapshot.nz 

391 Victoria St, Hamilton • ph 07 838 0031 

cameras, photo accessories, telescopes, binoculars, frames, photo gifts, and more! 

80380 




You don’t have to be great to get started, you have to start to be great. 

Naturally Healthy 

Health Stores and Clinics 

• Frans van de Weerd: 

physiotherapy (acc reg) 

• Homeopathy 

• Fertility 

• Cranio sacral therapy 

• Bowen therapy 

• Food Sensitivity testing 

• Massage therapy 

• Naturopathy 

• Hypnotherapy 

• Facials 

• Instore tastings: herbal teas; 

superfoods etc 

• aromatherapy; bach 

flowers and herbal remedies 

blending 

• In store displays and education 

• Knowledgeable staff 

• Professional therapeutic 

ranges 

Naturally HealtHy 

106 London Street, 

Hamilton Central - Parking on site 

Ph 07 958 3845 

Hours: 

8am– 6pm Monday to Thursday 

8am– 7pm Friday, 

9am– 5pm Saturday 

Naturally HealtHy 

419 Grey Street, Hamilton East 

Ph 07 958 3846 

Hours: 

9am-5pm Monday to Friday, 

9am-1pm Saturday 

Yoga for Athletes & Everyone 

Balance Yoga offers yoga classes for all types of bodies. 

You don’t need to be an athlete, and you don’t need to 

be flexible. Come and try yoga with our experienced, 

professional teachers can discover how yoga can help you 

move better, stretch better and breathe better. 

Classes six days a week. 

Why should athletes do yoga? 

• Develop and maintain muscular 

balance 

• Reduce your chance of injury 

• Mindfully stretch out your tight spots 

• Improve your range of motion, 

coordination and core 

strength 

• Develop body 

awareness and mental focus 

• Faster, more effective recovery 

• Mobile 

Personal 

Training 

• Sport Specific 

Strength and 

Conditioning 

• Nutrition analysis 

and strategies 

• Small group 

training 


/naturallyhealthynz 


For class timetable and full details visit 

www.balanceyoga.co.nz or contact 

Sarah 027 287 3444 

20272 

11835 

Contact Jasmine 

Supporting 

you to reduce 

stress, improve 

focus and fulfil 

your unique 

potential. 

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

www.JasmineSampson.com 

Can you truly say you have been nourishing 

your body? Are you full of energy and vitality? 

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

now it is time to put yourself first. 

For nutritional education, plans and guidance 

tailored to your needs contact Danielle 

Roberts (Bsc Human Nutrition) 

M: 027 8443547 

E: danielle@fuelnutrition.co.nz 

www.fuelnutriton.co.nz 

www.facebook.com/fuel 

nutrition4life 

Coming to you monthly 

Bay of plenty 

in print edition and online at 

www.bopbusinessnews.co.nz 

www.facebook.com/bopbusinessnews 

THE REGION’S BUSINESS VOICE 



Celebrate the arrival 

of Summer with Captain 

CompoSt landSCape 

SupplieS, the one Stop Shop 

all product available bulk 

or bagged - ask about our 

delivery options 

• free trailer hire when you 

purchase 

• 7 day a week delivery 

service available 

contact us 

07 847 8367 

info@captaincompost.co.nz 

70 Lake road, 

frankton - hamilton 

www.captaincompost.co.nz 

Located in the heart of frankton. 

The friendly team are ready to help get the garden project started 

with everthing from: 

• Bark 

• Compost 

• Riverstone 

• Mulch 

• Pots 

• Plants 

• Sleepers 

• Pea straw and 

much more... 

20306 

opening hours 

Mon - Sat: 7.30am - 5.00pm | Sunday: 9.00am - 4.00pm 

open 7 days 


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www.ebbett.co.nz

Fitness Journal August 2016

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