Fitness Journal September 2016

Fitness Journal 

WAIKATO EDITION VOLUME 3 : ISSUE 9 SEPTEMBER 2016 HEALTH | PERFORMANCE | WELLBEING 

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2 FITNESS JOURNAL SEPTEMBER 2016 

www.fitnessjournal.co.nz

From the editor 

COMPETITION CORNER 

Wow what a month. I feel exhausted 

and that’s just from 

watching our finest athletes in 

action! I’m pretty sure that even 

the most active among us enjoyed 

some serious couch time 

recently, soaking in the atmosphere 

and performances of the 

Rio Olympics. 

I know there were plenty 

of late nights in our house, 

cheering on friends and favourite 

athletes. And while I hate 

to say ‘I told you so’ (actually 

I love it), just as I predicted, 

some new stars were thrust into 

the limelight. 

Eliza McCartney has become 

the sweetheart of New 

Zealand, with her charm and 

infectious delight at the Olympics 

igniting a nation. Already 

the sport of pole vaulting is 

enjoying the positive impact of 

her achievements, with enraptured 

school kids clamouring to 

find out more. 

Our hometown hero Eric 

Murray (and of course Hamish 

Bond) – what a pair. Two truly 

outstanding athletes who have 

dominated in rowing since teaming 

up. 

Then Mahe Dysdale; surely 

the closest finish ever seen in 

the sport of rowing. What a 

heart-stopping 

finish. And Luuka Jones, Lisa 

Carrington, Pete Burling and 

Blair Tuke; so much success on 

the water. 

Special mention must go to 

another local athlete, Clarke 

Johnstone; less well known to 

wider New Zealand because of 

his involvement in eventing, but 

who can forget those fraught 

moments when he held the 

possibility of winning both team 

and individual gold. His first (but 

surely not last) Olympic games 

with his magnificent horse Balmoral 

Sensation. 

The event was a timely reminder 

that while of course we 

strive for gold, there’s more to 

being a winner than crossing the 

finish line first. Like I said - wow, 

what a month. 

Kick start your health 

Treat yourself and your body to improved 

wellness with this amazing 

BePure prize pack of products, 

valued at more than $370 and designed 

by holistic nutritionist Ben Warren. 

The perfect combination to help kickstart 

a healthier lifestyle, this BePure 

prize pack provides your body with the 

essential nutrients it needs to function 

at its best. 

The BePure range of nutritional 

products were developed by Ben Warren 

after years of research into soil, nutrition 

and what bodies need to function with 

optimal health. 

The prize includes: BePure Ten 

(CoQ10), BePure Three, BePure One, 

Superboost C and Adrenal Regulator. 

To enter, email your name, 

address and contact phone number 

to win@fitnessjournal.co.nz with 

BePure in the subject line, or enter at 

fitnessjournal.co.nz 

Entries close September 30, 2016 

Lisa Potter 

EDITOR 

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Fitness Journal 

HEALTH | PERFORMANCE | WELLBEING 

The Fitness Journal team 

EDITOR Lisa Potter 

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

DIRECTOR Alan Neben 

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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 

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COMPETITION TERMS AND CONDITIONS: 

Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not 

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to use the names of the winners and their photographs in any publicity. 

When it comes to fuelling your 

body, the CHIA range of drinks 

offers a 100 percent natural 

hit of nutrients. Not only is this clever 

little beverage gluten free, dairy free and 

vegan, but it’s also packed with all the 

benefits of the mighty chia seed. 

Enter to win a 12 pack of CHIA drinks 

(flavours include blueberry & apple; 

blackcurrant & apple; and orange, passionfruit 

and apple). Chia.co.nz 

To enter, email your name and contact 

details, with CHIA in the subject line, 

to win@fitnessjournal.co.nz or enter at 

fitnessjournal.co.nz 

Entries close September 30, 2016. 

Cheeky Chia 

Fitness Journal’s new team member 

Candra Hansen is taking up the sales 

reins at Fitness Journal, with a huge 

passion for the world of fitness, health 

and wellbeing. From a young age she has been 

immersed in the world of sport, competing 

in swimming, kayaking and surf lifesaving. 

After 15 years at a national level, she now 

participates in social squash and as many 

running events as she can. 

A natural flair for marketing drew her to 

the media industry and after managing a local 

gym for five years, she joined the Waikato 

Business Publications team in 2014. Candra’s 

focus is now advertising sales for Fitness 

Journal and she is keen to introduce new 

features each month, and continue to grow 

both the print edition and online engagement. 

If you are interested in promoting your 

business, product or service in Fitness 

Journal, email candra@wbn.co.nz or phone 

027 386 2226 

fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER 2016 3

Please Sir, can I have some more... 

Once considered a food of the impoverished, 

bone broths are back with a vengeance. Nourish 

yourself with a Best Bones nutrient-dense dose of 

goodness. I love the logic behind the benefits of 

bone broths, but to be honest, have neither the 

time or inclination to 

make them regularly. 

And now I don’t 

have to. Rich and 

flavourful, Best Bones 

broth is made from 

100 percent certified 

organic NZ ingredients 

and handcrafted 

in small batches. 

Available locally at Bin 

Inn Dinsdale. 

Bestbonesbroth.co.nz 

Just S’well 

There’s more to these environmentally friendly 

drink bottles than just sleek good looks. What 

started as one woman’s mission to rid the world 

of plastic bottles has become a global success, 

with charitable partners dotted around the world. 

The S’well bottle is not only beautifully crafted, it 

keeps drinks cold for 24 hours and hot for 12. 

Swellbottle.com 

Cheers for CHIA 

In a world where crayon coloured 

drinks reign supreme, it’s 

refreshing to discover the 100 

percent natural goodness of the 

vibrant CHIA range. Crafted in 

Nelson, delicious chia seeds, 

blended with natural fruit create 

flavoursome nutrient rich drinks. 

Perfect for athletes and foodies 

alike. Chia.co.nz 

Luscious legs 

Add some personality to your workout with these 

vibrant designs from flipyourdog.co.nz. Our fave 

are the Teeki Lightning in a bottle pants. Quality 

legwear for maximum performance happiness. 

Flipyourdog.co.nz 

#loveit 

These are a few of our 

favourite things... 

Pedal power 

First there were e-books, then e-dating... and now 

the e-bike. While I’m not convinced of the physical 

benefits of having a bike which does all the work 

for you (well I am actually, I’m just too ashamed to 

admit it), there’s no denying it’s a pretty awesome 

way to travel the country. Defy the traffic and soar 

up hills on this seductively appealing Pedego 

creation. Evolutioncycles.co.nz 

Snack addiction 

I’m officially addicted to the goodness of Venerdi Paleo 

grain free crackers. These protein rich treats are packed 

with ingredients including turmeric, omega 3 and activated 

seeds and nuts, and then topped with Moroccan spices. 

They’re quite simply a taste sensation. Top with avocado 

and it’s the perfect anytime pick-me-up. 

Venerdi.co.nz 

Skin goodness 

Refresh and revitalise your 

skin with this simply delicious 

Nellie Tier body scrub. 

Choose from May Chang & 

Mandarin, or Ylang Ylang 

and Bergamot – your skin will 

thank you. Crafted with love by three 

generations of women, the Nellie Tier 

range includes face, bath and body 

products. It’s all just natural goodness. 

Nellietier.co.nz

BOOK CORNER 

How it Works: The Dad 

Jason Hazeley, Joel Morris 

Penguin Books NZ, $21 

Hoodie style 

Active wear has never been so smart. 

This ZNE hoodie is the first release 

from the Adidas new Athletics 

range. Designed as pre-match 

wear, the goal is to help athletes 

achieve complete mental focus. 

Key elements include reduced 

noise distraction, minimal visionary 

distraction and protection from 

discomfort. Plus it has sleek good 

looks. adidas.com 

Mat Madness 

Take your yoga to the next level, by practising on 

these Mad Yoga eco-conscious yoga mats. Made from 

natural tree rubber and printed with water based inks, 

the super absorbent microfiber top layer doubles as a 

towel and helps keep your poses steady. Designed 

for yoga, hot yoga, pilates and other sweaty 

exercise, the even-better news is that 

once done, you can throw in the 

washing machine for an 

easy clean. 

Madyoga.co.nz 

Proof at last that the highly collectible 

Ladybird books aren’t just for kids. This 

tongue-in-cheek insight into a dad’s 

life is sure to have you chuckling. It’s 

brilliantly funny and cheeky, making 

possibly the perfect Father’s Day gift. Use 

it as a guide to understand the realities of 

just how dads' minds work. This is just 

one in a series on topics which include 

other delights such as The Mid-Life Crisis, 

The Hipster and The Shed. 

The Kiwi Pair 

By Hamish Bond and Eric Murray 

Penguin NZ, $40 

Two of New Zealand’s most legendary 

rowers, Eric Murray and Hamish Bond, 

were hardly back on NZ soil from their Rio 

Olympics glory (gold is the only colour they 

know), when extracts from The Kiwi Pair 

hit headlines. And yes, it’s just as good a 

read as it promises, offering a fascinating 

insight into the vastly different minds 

of these two supreme athletes. And as 

remarkable as they are on the water, they 

should also be cherished for the many other 

facets of their personalities. I sat down 

for a quick flick through the book, but 

quickly absorbed and read it through from 

beginning to end. And now my son has 

commandeered it. Which is just fine with 

me. This Kiwi pair are two mighty fine role 

models for any teenager – or adult. 

WIN WIN WIN 

Words of wisdom 

We’re loving the words of wisdom from health guru Dr Libby 

in her latest book Women’s Wellness Wisdom. Packed with 

gems of information, it is delightfully presented on topics which 

challenge, educate and provoke insight. It’s the perfect book 

for every home with girls and women. It can also help you to 

understand the “why” behind some common frustrations – from 

the weight you can’t shift, to why you feel trapped on the “stress 

express”, or why you find it so difficult to say “no” to some 

people. Take a journey of discovery about your mind, body and 

health, gently guided by Dr Libby. Drlibby.com 

WIN WIN WIN 

We have a copy of Dr Libby’s Women’s 

Wellness Wisdom to be won. 

To enter, email your name and contact 

details, with Dr Libby’s Wisdom in the 

subject line, to win@fitnessjournal.co.nz 

or enter at fitnessjournal.co.nz 


Starlight Stables 

Soraya Nicholas, Puffin $15.99 

Having grown up on a diet of horsey books by the Pullein-Thomson 

sisters, it’s been quite a while since I’ve come across a modern day 

version with same appeal. New Zealand author Soraya Nicholas may be 

the answer. Her previous award-winning romance novels have already 

gained her quite a following of fans, and the Starlight Stables series 

is sure to appeal to horse-mad youngsters of all ages. With enough 

horsey knowledge in there to satisfy those who know the difference 

between a fetlock and forelock, there’s plenty of fun tales around the 

antics of three horse-crazy friends, intertwined with universal themes 

of friendship, peer pressure, loss and bereavement. 

We have a set of four Starlight Stables books to win. To enter, email 

your name and contact details to win@fitnessjournal.co.nz with 

STARLIGHT STABLES in the subject line, or enter at fitnessjournal.co.nz 


FITNESS JOURNAL SEPTEMBER 2016

Hugely driven to help 

people change their lives; 

from elite athletes through to 

busy parents and teens, he is 

fast on his way to becoming 

something of a New Zealand 

icon, regularly travelling 

the country to spread his 

message around wellness. 

BY LISA POTTER 

While his tagline is that of ‘holistic 

nutritionist’, that’s kind of 

like calling Usain Bolt ‘a bit of 

a jogger’. 

In fact it is hard to sum Ben up in just 

a few pithy words. Yes, he’s a holistic 

nutritionist with a truckload of qualifications 

and achievements to his name – but 

more impressive is his genuine delight 

in helping educate people around living a 

healthier life. 

Never one to shy away from a challenge, 

his mission is to build a new future 

of health. How? By empowering and 

educating New Zealanders on the importance 

of nutrition. And in order to do this, 

he has a heavy schedule of seminars and 

online programmes, including live chats. 

And that’s in between trying to achieve 

work/life balance in his own home, 

running a highly demanding business (Be 

Pure) and taking the time to get to know 

the stories behind the many people he 

helps. 

While he works with elite athletes and 

some of our nation’s sporting heroes, 

he’s equally invested in every person he 

connects with – and with regular presentation 

evenings held around the country, 

he’s fast becoming more widely known 

(and admired) than most of our high 

profile politicians. 

And better still – his message is far 

more palatable. 

Ben’s message encompasses everything 

from nutrition and exercise to the 

impact of stress, chemicals and growing 

food. When speaking, he sometimes 

shoots off on tangents, as he enthusiastically 

struggles to share as much information 

as he can. However, despite the 

diversity of topics, his message stays pure 

– he wants New Zealanders to die of old 

age, not sickness. 

“Amazing health is the culmination of 

nutrition, nutrient support, lifestyle factors, 

stress management and appropriate 

movement,” he says. 

If you haven’t been fortunate enough 

to hear him speaking in person, then 

you’re missing out. There are few high 

profile presenters of this calibre who aren’t 

somewhat jaded and just trot out the 

same old script when they’re performing 

at such intensity. But Ben is refreshingly 

genuine in his love of sharing information 

and this enthusiasm rubs off on his 

audience. 

I’ve yet to find someone who didn’t 

leave a Ben Warren presentation inspired 

to make even a minor change in their 

lifestyle, or with little gold nuggets of 

information (often startling) pinging 

around their minds. 

His ancestral eating programme 

encourages the consumption of organ 

meats, butter, leafy greens and avoiding 

foods like highly processed grains 

and sugars. This approach has produced 

amazing results, reversing the parameters 

of type 2 diabetes in a pilot study of 27 

Maori, which was featured on 60 Min- 

utes, involving former All Black captain, 

Taine Randell. 

Regarded as something of a guru when it 

comes to transforming people’s lives, as 

founder of BePure, his passion for holistic 

health and the healing power of nutrition 

is just part of the success behind his 

health and performance practice. 

Wellness 

Warrior 

When it comes to health and wellbeing, 

Ben Warren is undeniably a warrior. 

“No two people are the same and these 

factors need to be implemented in a way 

that works for the individual, so it’s important 

to work alongside each person to 

help them find this balance,” he says. 

Working with a team of nutritionists 

at his BePure Clinic, he is making exciting 

developments in his work towards preventing 

and reversing chronic disease. 

“Health and wellness is holistic and 

not focused on just one thing,” says Ben. 

“What we eat, how we move, how we 

sleep and how we think all cumulatively 

affect our health; in both negative and 

positive ways.” 

The Be Pure range of nutritional 



products was developed by Ben Warren 

after need arose from working with 

people in the clinic and years of research 

into soil, nutrition and what bodies need 

to function with optimal health. 

The former elite athlete boasts double 

honours in experimental psychology and 

a Masters degree in holistic nutrition, as 

well as several other qualifications. But 

his passion is people – pure and simple. 

His is that rare breed who is making 

a difference, not just to hundreds, but 

thousands of people and their families. 

Based in Hawke’s Bay, Ben lives with 

his wife and children on a 15 acre, organic, 

permaculturally-designed, nutrient-dense 

farm. He encourages people to 

grow fruit, vegetables and herbs, placing 

emphasis on fresh produce, grown organically. 

He wants to see people live life to 

their full health potential. 

Bepure.co.nz 

Talking Men’s health 

with Ben Warren 

What are your favourite ingredients right 

now and why? 

I’m really enjoying garlic right now, it’s 

fantastic for so many things from your 

immune system to your liver and tastes 

amazing> My favourite way of eating it is 

whole roasted - the key is that everyone 

in the family needs to be eating it so no 

one notices the smell. 

What are the most common misconception(s) 

you repeatedly come up against re men’s 

health? 

It’s got to be that if you are slim then you 

are healthy and you don’t have to worry 

about type 2 diabetes or heart disease. 

This is certainly not the case. You need to 

see some good blood work to really see if 

someone is healthy or not... 

If you could get men to make three key 

changes to their lifestyle/health what would 

they be? 

- Eat more greens, green leafy vegetables. 

- Take a lunch break, sit down, relax and 

eat lunch. Many men skip lunch then get 

into a calorie deficit which means they 

end up snacking through the evening 

leading to loss of muscle mass and increased 

body fat. 

- Take a high quality multi-vitamin, 

Men are more prone to zinc deficiency 

and selenium deficiency is rife in New 

Zealand. In one study of men, selenium 

supplementation reduced prostate cancer 

by more than 50 percent. 

What is the biggest personal change you have 

made to your own wellbeing in the last 12 

months? 

I’ve started exercising more. For a few 

years I tried to maintain my health just 

with great nutrition but you can’t do it, 

you have to exercise. Many of my blood 

markers started to slip. So this year I’m 

trying to average at least five hours of 

exercise a week, which usually comes as 

a combination of cycling (to the clinic), 

surfing and playing tennis with the odd 

gym workout, depending on the weather. 

What are your future goals? 

On a personal level I’m looking forward 

to continuing to take my own health to 

the next level, which primarily involves 

improving my own liver function. On 

a professional level - at BePure we are 

excited to be building the future of health 

and utilising technology which allows 

people to monitor and track their own 

biomarkers for their current health status. 

This is going to be the key going forward. 

I hope BePure will be leading the 

application of this for the public, while 

also providing the solutions for when the 

results aren’t as required. 

What key knowledge have you equipped 

your family/children with for their future 

wellbeing? 

My children can pick more edible flowers 

than me when it comes to making a salad 

for dinner. At five and eight they already 

know when they are coming down with 

a cold and will suggest what they need to 

be taking, which puts a smile on my face. 

Bella recently came out with a rash and 

she suggested to us that she might have 

to eliminate dairy from her diet! Lynda 

and I have tried to base their knowledge 

around things that are real, therefore 

they don’t get much TV and they spend a 

lot of time in the garden and around the 

animals. They certainly know where their 

food comes from. 

Name the favourite ingredients you grow and 

why? 

It has to be Kale, I just love Kale, it’s so 

easy to grow and pick. I like to steam it 

and then top with butter. 

What would you like to see in everyone’s 

garden? 

Rather than just lawns, I’d just like to see 

more vegetables grown in New Zealand 

gardens. A vege garden makes so much 

sense on so many levels. It saves you 

money and you get to eat the best tasting 

spray-free vegetables, and have less grass 

to mow. • 


BEAT YOUR MATES 

without training harder 

For most of us the dream of competing in the Olympics is 

long gone and left in its place is the sledging rights that 

comes with beating your buddies at a weekend event. 

Many people are now turning to 

nutrition to find sporting performance 

improvements (and those 

all important sledging rights). 

I’ve personally seen the faces of a 

couple of 40-somethings who, after 

changing their nutrition and downing a 

few key supplements, achieved personal 

bests which were set while in their 20s 

representing New Zealand; the look on 

their face being… “with a bit of training I 

could go pro!” 

What you eat is literally the fuel your 

body needs to perform. Traditionally athletes 

would load up with carbohydrates 

like pasta and bread pre-event. 

More recently a more balanced view of 

macronutrients has come to light, with 

some athletes getting fantastic results 

with a lower carbohydrate, higher fat/ 

protein ratio. 

In my experience, every athlete is 

unique and should work to find a diet 

that’s right for them. 

For some, this might mean higher levels 

of complex carbohydrates like quinoa, 

rice and kumara, while others will run 

much better on a diet higher in protein 

and good fats like coconut oil. 

In the modern world getting the 

calories is the least of our problems; the 

future of nutritional performance means 

ensuring that our metabolic pathways 

have all the nutrients they need for optimal 

function. 

At the core of this increased athletic 

performance is energy production. If we 

can increase the rate at which our body 

produces energy and maintain this higher 

rate, you are going to see faster times 

achieved with less effort. 

There are three levels to energy production; 

cellular, oxygen carrying capacity 

and hormonal, we want all of them working 

optimally. 

Cellular 

Our body converts the fat, proteins and 

carbohydrates, ideally in the presence of 

oxygen, into ATP, our energy molecule. 

This occurs within our cells and is dependent 

on many B vitamins, magnesium 

and trace minerals. 

Your body burns these nutrients in the 

same way it burns fats or carbohydrates, 

so the more you are exercising, the more 

you need. 

Many people are B vitamin deficient, 

and that’s why they feel an improvement 

in their energy levels when they take a 

broad spectrum B vitamin supplement. 

Oxygen carrying capacity 

The most efficient way for our bodies to 

create energy is in the presence and use 

of oxygen. But if you haven’t got enough 

oxygen getting to the muscles then lactic 

acid builds up and performance drops. 

Oxygen gets to your muscles by hitching 

a ride on red blood cells, and so if you 

haven’t got enough or well formed red 

blood cells they won’t be able to carry 

much oxygen. 

The formation of red blood cells require 

iron, B6, B9 and B12 to name a few. Again 

showing that optimal nutrient levels can 

impact performance. 

Hormonal 

Hormones tell your cells what to do, so if 

BY BEN WARREN 

Ben Warren is clinical director 

of the BePure Clinic and founder of 

BePure Health. Ben has worked with 

a large range of athletes from All 

Blacks to Olympians and Cross Fit 

Champions. BePure health products 

are currently being used by the Tall 

Blacks as well as many weekend 

warriors. Bepure.co.nz 

you haven’t got enough hormones then 

your cells won’t produce as much energy 

as you want. 

Ensuring optimal hormone function 

is a complex nutritional and lifestyle 

process, however the easiest way to look 

after your hormones is not to over-train. 

If you are feeling tired then that’s a 

recovery or stretching day rather than a 

training day. 



Take home messages for 

improved sporting performance 

Eat the right macronutrients for you 

Eating the right levels of protein, fat and 

carbohydrate is going to help maximise 

energy. 

Start experimenting with different 

breakfasts and pre-event foods to see 

which ones your body likes best. 

I had one client who was an elite athlete 

and he found that chicken drumsticks 

were the best fuel for him when on a 

three-hour cycle race, certainly not traditional, 

but it worked for him. 

Load up on the leafy greens 

Leafy greens are the most nutrient dense 

plant food on the planet, meaning they 

contain the most nutrients per calorie. 

Green leafy vegetables are one of the 

best sources of magnesium we 

have access to, and magnesium 

is essential for energy 

production. 

Many athletes will 

experience magnesium 

deficiency as muscle 

cramps so I highly 

recommend eating green 

leafy vegetables three 

times a day. 

High quality multi vitamins 

and high quality fish oil 

Even if you are eating a fantastic diet it’s 

still very difficult to get all the nutrients 

(vitamins and minerals) your body needs 

for optimal performance, especially if you 

are working hard (at work) and also playing 

hard at your sport. 

Unless you are eating fish four times a 

week, the chances are you are not getting 

enough of the essential Omega 3 fatty acids 

that are required to quell the inflammation 

that leads to those pesky next day 

aches and pains. 

Hit the organ meat 

Organ meats are a special category of 

super foods. Start with liver and kidneys 

for B vitamins and fat-soluble vitamins. 

Progress to sweet breads and mountain 

oysters to really give your system an 

edge. 

Organ meat proteins are peptide 

specific, which means when you eat them 

they directly help your own organ function. 

They might not sound that appealing, 

but they are like rocket fuel. 

Load up on CoQ10 

CoQ10 is an energy carrier, it recycles an 

electron in your body, essentially giving 

you free energy. The best food sources of 

CoQ10 is hearts, served rare. 

If you are not so keen on hearts then 

try a CoQ10 in a supplement form, look 

for a product that delivers 200mg of 

COQ10 per capsule and take 15 minutes 

before exercise for that extra edge. • 


THE 

OLYMPIC 

JOURNEY 

So how was that? Two weeks of nail-biting, exhilarating, 

heartbreaking spectating of the performance excellence 

and mental tenacity which is the Olympic Games. 

The diversity personified at the 

Olympics means that dreams are 

broken and shattered all at the same 

time and often by people who aren’t 

familiar to the global audience. 

However for all the media driven hype 

that implies champions have come from 

nowhere, those at the centre of athletic 

performance know there is no such thing 

as coming from nowhere or overnight 

success. 

At the risk of being a killjoy, research 

shows that nearly all podium finishers in 

the Olympics are 85 percent of the way to 

that medal before they get to the Games. 

They have been or are current World 

Champions, World Cup medallists, record 

holders or at the least finalists, before 

they even get their accreditation and most 

have been in their sport for more than 10 

years. 

Perhaps the stand out performance of 

the Games, and a testament to her perseverance, 

is Luuka Jones in the Canoe Slalom 

who won silver but hadn’t featured 

on a podium before Rio. 

The common saying is that success 

breeds success. One only has to live in 

Cambridge for any length of time to feel 

the strength that comes with being surrounded 

by Olympic performers and the 

osmotic effect that has on other athletes, 

which is arguably why the centralised 

programmes of cycling and rowing bear 

fruit. 

In revelling in the success of Kiwis at 

the Olympics, praise must first be heaped 

upon them for their absolute dedication, 

focus and perseverance through adversity, 

as there will not be a single athlete 

who hasn’t had to come back from injury, 

illness or a loss in their career. 

If any Kiwi finished at the least with a 

personal best at the Olympic Games, that 

is a massive achievement. 

Timing is everything in sport and to 

get everything right on the day is unbelievably 

hard to do. 

As we all know, New Zealand appears 

to punch above its weight when it 

comes to sporting success and arguments 

abound whether that is a performance 

culture (helped by centralised programmes), 

Kiwi tenacity and toughness, 

or simply specific and targeted funding 

towards the sports we do well at. 

Common perception is that money 

wins medals, and in the most blatant 

example of this, Great Britain could only 

manage 36 on the medal table in Atlanta 

in 1996 before they steered National Lottery 

funding into High Performance sport. 

They are now one of the most successful 

sporting nations in the world, 

investing £350 million every four years, 

meaning each medal costs them about 5.5 

million. 

“One only has to live in 

Cambridge for any length 

of time to feel the strength 

that comes with being 

surrounded by Olympic 

performers and the 

osmotic effect that has on 

other athletes.” 

Arguably High Performance Sport New 

Zealand will never enjoy the same level 

of funding, so claims it has to be smarter 

with its strategic investment to deliver 

outcomes that satisfy the nation. Spend 

five minutes listening to sports talkback 

and you’ll discover that satisfaction lies 

solely in the medal count. 

Which unfairly ignores how hard it is 

to even qualify for the Olympic Games let 

alone make the top half of the global field. 

As statistics build that New Zealand 

is fast becoming a lazy nation, it seems 

ironic that a lot of people sit on their 

couch yelling at athletes to try harder. 

The practice of investing in the sports 

New Zealand excels at (e.g. rowing, cycling, 

sailing, and equestrian) in order to 

inspire youth into sport attracts its share 

of criticism. 

The critics point out that these sports 

in particular are not exactly a cost 

effective option for most New Zealand 

families. 

Research validates seeing is believing 

and that watching a Kiwi excel on the international 

stage can measurably inspire 

others to believe they can emulate those 

feats and want to have a go at the sport 

themselves. Herein lies the problem. 

The average rowing fees at a high 

school are well over $1000 a year. A track 

bike can cost up to $7000. Keeping a 

horse requires not only food and land but 

equine medical bills. And a yacht or a set 

of golf clubs doesn’t come cheap either. 

The chicken-egg argument implies 

funding should go in to the athletes at 

the early stages to give them a hand 

up, however with limited funding, the 

business arguments must come in to play 

of investing only in measurably profitable 

outcomes (still bearing in mind the 

unpredictable nature of sport). 

At an Olympics where New Zealand 

had its biggest team and a commendable 

number of fourth placings, it is valid to 

question that if efforts were targeted at 

sports more accessible to the average 

Kiwi, would there be even more success? 

Are we ignoring the pyramid model of 

greater numbers at the bottom/entry level 

meaning a greater probability of turning 

out high achievers at the top? 

The efforts of organisations like the 

Waterboy project in New Zealand admirably 

aims to create opportunities for 

kids to have a go at sport, yet still comes 

up against financial obstacles and a lack 

of top notch coaching for the motivated 

kids. 

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 

So should our sporting success as a 

nation be measured by the number of 

Olympic medals, or the number of competitors 

performing with distinction, or 

simply the number of Kiwis doing regular 

competitive sport? 

With diabetes on the rise and inactivity 

being a huge contributing factor, is it 

more profitable in all respects to inspire 

people into sports with a less expensive 

entry level cost, therefore increasing participation 

and the health markers of the 

nation, and just perhaps popping some 

Olympic champions out the top? 

Or is everyone rightly chuffed that the 

rowers, cyclists and sailors are the beacons 

for New Zealand? • 



Gain a 

mental edge 

with yoga 

Yoga helps athletes develop mental 

focus and discipline that can take 

performance to a higher level. 

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 

Like many sports fans, I spent a 

healthy amount of time tuning in to 

the Rio Olympics last month, and I 

enjoyed watching interviews with athletes 

who had just given medal-winning performances. 

When talking about how they managed 

to bring together four years of training 

and pull out a winning performance at 

the one point in time that mattered most, 

the comment that I noticed athletes 

made most often was about mental focus. 

Time and again athletes would talk about 

‘just sticking to the race plan’ and not 

being distracted by what else was going 

on around them – i.e. having excellent 

mental focus, concentrating on the things 

that were in their control, and letting go 

of things that were out of their control. 

All physical things being equal (and 

acknowledging that this itself is a hypothetical 

situation), when it comes to the 

gold medal race, the difference between 

a winning performance or falling just 

short comes down to who has the mental 

edge. Who turns up on race day fully 

focused, having done the mental training? 

Who has trained their mind to block out 

distractions, has mentally rehearsed each 

part of their performance, and already 

won the event in their mind? 

As well as its many physical benefits, 

yoga can be hugely beneficial in helping 

athletes prepare mentally for competition. 

Below are some of the aspects of yoga 

that can help athletes of any level learn to 

sharpen their mental game. 

“Besides its many 

physical benefits, yoga 

can be hugely beneficial 

in helping athletes 

prepare mentally for 

competition.” 

Quietening a busy mind 

One of the basic aims of yoga is to help 

you quieten a busy, chattering mind. If 

you are able to let go of busy thoughts, 

concerns about past events and worries 

about the future, you can start to concentrate 

on being in the present moment. 

No matter where you have come from, 

or where you aim to get to in your sport, 

the only time and place you can shape the 

outcome of your future endeavours is the 

‘here and now’. What you do NOW (physically 

and mentally) in this very moment, 

and in each moment of your training, is 

what matters most. 

Controlling the breath 

The most effective way to bring the mind 

to the present moment without being 

distracted by thoughts is to focus on your 

breath. First and foremost, this gives your 

mind a job to do. Once you begin to focus 

on the breath you can turn down the 

mental chatter, and ‘tune in’ to yourself 

more closely. Your breath reflects your 

state of mind and your nervous system. 

Are you relaxed or tense? Are you breathing 

fully and efficiently? Learning to 

control your breath develops self-awareness 

and mental focus. Not only that, but 

studies have also shown that breathing 

more efficiently can also improve athletic 

performance. 

Shutting out distractions 

As you focus on working with the breath 

you will also be learning how to block out 

other distractions around you. This helps 

you develop a single-pointed concentration 

that you can use in your sports 

performance. A physical yoga practice 

also helps you learn how to keep relaxed 

and focused when you find yourself in 

challenging and uncomfortable situations. 

It develops your mental strength and 

endurance. 

Sticking to your own game plan 

Many athletes are naturally competitive, 

and this can contribute to challenges 

when you first turn up on a yoga mat. 

While you may be a top performer in 

your sport, at yoga you may find yourself 

facing unfamiliar challenges, including 

not being the ‘most proficient’ person 

in a class. This may be confronting, but 

it’s OK – in fact it’s part of the learning 

process. 

This is where you can learn more about 

‘sticking to your own game plan’ and not 

comparing yourself with others around 

you. Yoga is a process of exploring and 

observing your mind and your body, 

examining your strengths and weaknesses, 

and learning about what you might be 

able to change or what 

you simply need to learn 

to accept. Acknowledging 

why you are doing 

yoga can be helpful here. 

Athletes’ bodies reflect 

the requirements of their 

particular sport, so acknowledge 

this and understand 

the purpose of 

your own yoga practice. 

Not being put off my 

more proficient yogis, or 

trying to boost your own 

ego by looking around to 

see who you are ‘better 

than’ at a pose is a really 

good way to learn to stick 

to your own game plan 

and progress in a way 

that is most beneficial to 

you. Just like the rest of 

your training, the results 

you seek will come with 

practise. 

Meditation and 

visualisation 

Meditation and visualisation 

are now mainstream 

tools in a smart athlete’s 

training programme. 

Yoga can teach you 

meditation and visualisation 

techniques that 

will help you attain the 

mental control you need 

to keep progressing in 

your sport. Remember, 

the mind is like any other 

muscle in your body – it 

will respond to training 

and become stronger and 

more focused with dedicated 

practise. 

No matter where you 

are planning your sport 

to take you – give yoga 

a try and see for yourself 

how the mental aspects 

of it can help you reach a 

higher level. • 

YOGA FOR ATHLETES 


TOP 10 PIECES OF 

Women's wisdom 

We all know the foundation to a healthy body is a wellbalanced 

nutrient-rich way of eating, good hydration and 

regular movement, but if we look beyond that, there are 

many more ways we can practise optimum wellness. Our 

emotions and our biochemistry are just as influential when 

it comes to whether or not we feel energised, optimistic 

and nourished. 

Here are 10 essential pieces of women’s 

health wisdom, for women of all ages: 

1Take responsibility for your health. 

When you say “I don’t have time” for 

something, what you are essentially 

saying is “that is not a priority for me.” 

How do you feel when you say to yourself 

that preparing a nourishing dinner is not 

a priority for you? The reality is we cannot 

compromise our nutrition and expect to 

still have fantastic health. 

2 

BY DR LIBBY 

Gut bacteria is the basis of all health. 

Do all you can to ensure oodles of 

good bacteria happily inhabit your 


gut by avoiding antibiotics (when not 

essential) and eating real food — especially 

organic bone broths, fermented foods, 

plenty of vegetables and nourishing fats. 

3Protect your progesterone production. 

Progesterone is a powerful antianxiety 

agent, anti-depressant, 

diuretic and essential for our body to 

access fat reserves to burn for energy. 

Across the years of menstruation and also 

once past the menstruating years, the 

body continues to make sex hormones 

in numerous parts of the body including 

the adrenal glands. Ensure good adrenal 

health (see no.6 and no.7) so the body’s 

production of progesterone is optimal 

across all phases of life. 

4Love your liver by reducing its toxic 

load and boosting your nutrient 

intake with a daily green drink. 

Choose organic produce, natural skincare 

and household products; cut down on your 

refined sugar and alcohol consumption. 

5Be a ‘Flexitarian’ – when it comes to 

both food and your life. Not holding 

so tightly to ‘control’ allows for the 

ebbs and flows of life to move naturally 

without stringent rules that hold us back 

and stress us out. It allows for celebration 

and enjoyment without the residual feelings 

of guilt. Rigidity when it stems from fear 

does not serve our health in any way. 

6Activate your parasympathetic 

nervous system, your body’s natural 

“rest and digest” pathway, with 

10 (or more) long, slow, diaphragmatic 

breaths each day, a regular meditation 

practice, restorative yoga, or Stillness 

Through Movement. 

7Optimise your sleep cycle and reduce 

your “on” time by avoiding bright 

lights and screens at least two 

hours before bed. 

8Flex your “no” muscle more 

frequently and set clear boundaries 

around prioritising time for 

yourself. Refer to no.1—if we say we don’t 

have time to spend doing things that 

nourish our soul and make us happy, what 

message are we sending to our body? 

9Drop the judgment. There is a story 

behind every person. There is a 

reason why they are the way that 

they are. Do your best to consider this 

always, as it helps us to bring curiosity 

rather than judgment to our interactions. 

10 

Take time to stop and take stock of 

everything you have. Science has 

shown that the nervous system 

cannot focus on more than one thing at a 

time so when you feel grateful you cannot 

be stressed. 

Dr Libby will be speaking in Hamilton on 

Wednesday, September 28, from 7pm at 

the Heaphy Room, Claudelands, Corner of 

Brooklyn Road and Heaphy Terrace. Dr Libby’s 

new book Women’s Wellness Wisdom, $39.95, 

is available from www.drlibby.com • 


About Dr Libby... 

The ability to ‘drop a name’ is usually only afforded to superstars 

with something of a global following; think Prince, Madonna, Oprah, 

Dr. Oz .... and closer to home, Dr Libby. 

The vibrant biochemist and speaker is widely 

known by her first name, Dr Libby (Weaver) and is 

passionately committed to helping people achieve 

and maintain ultimate health and wellbeing. 

As one of Australasia’s leading nutritional 

biochemists, the author and speaker splits her time 

between New Zealand and Australia. 

“My mission is to educate and inspire, 

enhancing people’s health and 

happiness, igniting a ripple effect 

that transforms the world,” she 

says. 

And while it may be tempting 

to raise a sardonic eyebrow 

at such a bold statement, Dr 

Libby is in fact something of 

a superwoman and hearing 

these words come from here 

doesn’t seem out of place. 

Some people have a 

unique and contagious 

effervescence about them; 

an x-factor that compels 

you to want to be around 

them and an energy 

that truly inspires and 

motivate; meet Dr 

Libby. 

With an 

extraordinary 

ability to relate to all demographics, from all walks of 

life, this a dynamic and highly experienced presenter 

seems to be able to successfully educate nine people 

in a boardroom or 9,000 people on a stage alongside 

America’s Dr Oz. 

She is an eight times number one bestselling author 

of the books Accidentally Overweight, Rushing Woman’s 

Syndrome, Real Food Chef, Beauty from the Inside Out, 

Real Food Kitchen, Sweet Food Story, The Calorie Fallacy 

and Exhausted to Energized. 

And her latest release, Women’s Wellness Wisdom, 

although barely is the ink dry on the pages and already 

this book is in hot demand. 

With a background in biochemistry and a natural 

ability to break down even the most complex of concepts 

into layman’s terms, Dr Libby’s health messages are 

globally relevant, which is why her holistic approach 

and unique form of education is embraced by audiences 

across the world. 

Her PhD examined the biochemical and nutritional 

factors in children with autism, and her findings have 

since changed the way the condition is treated in 

Australia and New Zealand. 

Armed with abundant knowledge, scientific research 

and a true desire to help others see their own light and 

beauty, Dr Libby empowers and inspires people to take 

charge of their health and happiness. 

It’s no surprise Hugh Jackman and Deborra-lee 

Furness described her as a “one stop shop in achieving 

and maintaining ultimate health and wellbeing.” • 

WIN WIN WIN 

Visit us on your next trip to Raglan! 

Open 7 Days / 9am - 5pm 

6 Wallis Street, Raglan 

Meet Dr Libby and listen to her speak in Hamilton this 

month, at her seminar "Surviving to Thriving." 

Being held at 7pm on 

September 28 at Claudelands 

(corner of Heaphy Terrace and 

Brooklyn Road), we’ve got 

two double passes to be won. 

Winners must be able to attend 

the Hamilton venue. 

To enter, email your name, 

address and contact phone 

number to win@fitnessjournal.co.nz 

with Dr Libby in the subject line, or 

enter at fitnessjournal.co.nz 

Entries close September 23, 2016 

Phone: 07 825 7444 

www.theherbaldispensaryraglan.co.nz 


PATHWAY 

TO PODIUM: 

Ellesse Andrews 

As the buzz of the Rio Olympics slowly ebbs, 

Fitness Journal takes a look at local up and coming 

athletes, with an eye to future Olympic medallists. 

In the second part of our Pathway to 

Podium series, we profile track cyclist 

Ellesse Andrews (16), who has set a 

number of New Zealand records and is 

already a Junior World champion. 

The talented track rider moved to 

Cambridge earlier this year to pursue her 

sport, and as a St Peter’s student is located 

right beside the Avantidrome training 

track – closer than the three-hour drive 

she previously had to take from hometown 

Wanaka to train in Invercargill. 

Name: Ellesse Andrews 

AGE: 16 

Sport: Track cycling 

Describe your sport? 

Track cycling takes place on a purpose-built 

velodrome (concrete or wood). 

Distances raced range from sprint events 

(200m long), to endurance and team 

events. Races are either individual or 

team time trials, one-on-one sprints, 

or a range of different bunch races. The 

speeds are high and it’s an awesome 

spectator sport. 

School and future career path? 

Formerly based in Wanaka, I am now 

a year 12 student at St Peter’s in Cambridge, 

I made the move to Cambridge to 

pursue my cycling. Currently not set in 

stone about my future career, but I have 

many passions and interests, particularly 

the sciences, so am in the process of 

looking into careers which involve these. 

Name your achievements? 

2016 Junior World team sprint champion 

(with Emma Cumming), bronze in 2000m 

women’s individual team pursuit at UCI 

World Junior Track Championships 

NZ Ranking: 2nd individual pursuit, 2nd 

500m tt, 1st team sprint 

World ranking: individual pursuit- 3rd, 

Team sprint- 1st 

What are your short-term goals? 

My track season has come to an end for a 

while, and I’m currently on a wee break 

before kicking back into training again. It 

looks like I’ll be competing later this year 

in the Oceania Games in Australia, so I’m 

looking to do well there and gain some 

more race experience. 

Photo by Eugene Bonthuys 

What are your long-term goals? 

For me, competing at an Olympic Games 

is a goal and dream of mine. 

It’s so inspiring seeing our New Zealand 

athletes competing in Rio, doing 

NZ proud, and coming home with some 

really good results. My long-term goal is 

to do this too. 

Avantidrome 

The world class velodrome at Cambridge 

is one of Waikato’s newest sports 

facilities providing an environement that 

is designed to improve the conditions of 

life for the public at large by promoting 

health, fitness and physical wellbeing 

through the development of publically 

available cycling and related facilities 

for public recreation. It has a 250 cyling 

track, a full gym and caters for people 

from 6 years old to people in their 90’s. If 

you just want to walk in the warm and dry 

we have the concourse area above the 

velodrome. 

Life Fitness Zone 

Bringing together a combination of high quality 

programming and service, this is a public fitness 

option within a world class facility. With brand new 

gym equipment it is the perfect combination of cardio 

equipment, strength machines, free weights and 

functional training. The generous floor layout gives 

users plenty of space for exercise of all types. 

We offer a number of classes for the young to Senior 

Citizens, including senior’s circuit and pilates. 

Community use 

From beginners to New Zealand’s medal winning track 

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

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

helmet and instruction included), get accredited, become 

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

then you can ride the track. We also have the Gallagher 

Bike Skills Park for the kids and we are situated on the Te 

Awa trail so you can walk or bike to the Avantidrome if 

you wish and have a coffee at The Bikery Cafe. 

Function Rooms and Corporate Packages 

The Avantidrome is about the community and high performance, 

so makes us your destination if you are looking for something a 

little bit unique for your function, Board Meeting or training day. 

We cater for everones needs from 1 hour team building exercises 

or Have a Go sessions on the track to our full day corporate 

package that includes guest speakers. We will design the package 

to suit your needs and time you have available. We have three 

function rooms that vary in size and also the 2800 square meter 

infield for the large groups. 

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

FB Home of Cycling – 0800 velodrome or 07 823 1421 

80194 



What is required to reach your goals? 

A lot of hard work and dedication is required 

to reach any goal in life. In cycling 

I strongly believe the champions are the 

ones with the mental approach that every 

pedal stroke counts. And it does, quite 

literally. When you begin to get older in 

your sport, it gets harder and harder for 

anyone to rely solely on natural ability. 

I believe that if I put all these aspects 

together, my goals will be possible, when 

I’m ready and the time is right. 

How did you get involved in this sport? 

I first started riding my bike and competing 

when I was 14. My family are very 

into cycling of all kinds, so I was often on 

a bike just for fun before I started on the 

track. Both my parents raced when when 

they were younger too - dad on the track, 

and mum as a mountain biker, so they 

were really supportive and keen for me to 

give riding a try. Dad, Jon is a former New 

Zealand track cycling Olympian. 

What other sports have you been involved in? 

From age seven until this year, I was 

playing netball, dancing also until recently 

and cross country skiing. Competitive 

swimming was also a big part of my life 

when I was younger. 

What had been the biggest game changer 

for your involvement in the sport? 

It would definitely be my move to Cambridge. 

Since then, I have been able to 

race regularly, ride with people my own 

age, train on the track, and be exposed to 

an amazing support team, from HPSNZ, 

Pathway to Podium, and Cycling New 

Zealand. 

What is the highlight of your time in the 

sport to date? 

Definitely winning the Junior World team 

sprint title with Emma Cumming. It’s 

such an amazing feeling to feel like all 

the hard work has paid off; that all the 

6am gym sessions and racing until 9pm 

on the track were for something. 

What is your greatest challenge? 

So far, the greatest, most exciting, and 

best challenge for me was going to the 

Junior Worlds in Switzerland. The quality 

of racing was greatly different from 

anything I’d ever experienced before, 

the times the field were producing were 

definitely at another level from any other 

competitions I had competed in. All 

things that were really challenging and 

different, but in such a good way. 

What does your training involve? 

I enjoy all disciplines in my sport (sprinting 

and endurance events) which results 

in me having a programme with a variety 

of different aspects. This involves a lot of 

power, speed and endurance work. 

What motivates you most? 

I just love pushing myself to the limit, 

when I train and when I race. I also just 

love beating my times and making new 

personal bests, which is something that 

really pushes me to train my hardest and 

try my best. 

What does it mean to be part of the Pathway 

to Podium programme? 

Pathway to Podium has definitely played 

a massive role in getting me to where 

I am today. I have gained invaluable 

knowledge in a wide range of areas such 

as media, nutrition, mental skills, and 

drug-free sport. All of which are helping 

me develop and grow as an athlete. 

Who are your sponsors and the team 

around you? 

My main sponsor is Rapanui Bees, and 

my support team consists of many people 

from cycling New Zealand, HPSNZ, and 

Pathway to Podium. 

The nationwide Pathway to Podium 

programme includes 45 Waikato pre-high 

performance athletes selected by their 

National Sport Organisation (NSO) and aims 

to recognise and help prepare them for life as 

high performance athletes. Waikato Pathway 

to Podium is led by Sport Waikato, and is 

part of the national Pathway to Podium 

programme established by High Performance 

Sport New Zealand and Sport New Zealand. • 

Photo by Sandi Scott 

Photos by Eugene Bonthuys 


Get your walking and running 

shoes on: Hamilton’s 

most iconic fun run and 

walk returns to the city on 

Sunday, November 13. 

Round the Bridges 

Showcasing the scenic river walkways 

and historic Hamilton bridges, 

Round the Bridges is expected to 

attract more than 5500 participants. 

Now in its 72 nd year, the annual fun 

run has come a long way since its establishment 

in 1945; progressing from a road 

race for the elite, to the community event 

which thousands of runners and walkers 

enjoy today. 

When planning this year’s event, 

ensuring that it remained accessible to 

all members of the community was an 

important factor for the U Leisure Event 

Team. 

“What makes Round the Bridges so 

incredible is that the whole community 

gets involved,” explains event manager, 

Amanda Till. 

“It’s all about creating something 

special that everyone can enjoy. 

“Seeing so many schools, businesses, 

families and friends turning up to run 

year in, year out is a great feeling. You 

can’t beat the atmosphere on event day.” 

Adding to the community feel, Round 

the Bridges will once again place fundraising 

at the heart of the event; providing 

participants with the opportunity to 

support and raise money for local New 

Zealand charities. 

“Last year we piloted the fundraising 

programme, and with a combination of 

active fundraisers and donations made 

during the online registration process, 

raised nearly $40,000 for charity,” says 

Amanda. 

“This year we’re looking to exceed last 

year’s feat, and have set a new fundraising 

goal of $75,000.” 

Although the new target is almost 

double that of last year’s efforts, organisers 

believe that if enough participants 

get behind the initiative, there is no 

reason it cannot be reached. 

Returning to this year’s event are all 

the usual favourites, including a finisher’s 

medal for every participant, on-course and 

post-event entertainment, and a range of 

great spot prizes up for grabs. • 

About Round the Bridges 

Established by the Hamilton Harrier 

Club (Hamilton City Hawks) in 1945, 

Round the Bridges has become 

Waikato’s largest annual running 

event and will be held in the Hamilton 

CBD on Sunday, November 13. 

Attracting more than 5500 participants, 

Round the Bridges will see 

runners and walkers take on 2km 

(kids only), 6km and 12km courses. 

Catering to all ages and abilities, 

Round the Bridges is an event the 

entire family can enjoy. 

www.roundthebridges.co.nz 

Photos by Stephen Barker, Barker Photography 



Hillcrest student designs 

Round the Bridges medal 

Alex Dixon’s artwork is set to be immortalised 

in thousands of Round the Bridges’ medals. 

The 11-year-old Hillcrest Normal 

School student beat more than 

100 competition entrants in 

the Round the Bridges Medal Design 

Competition. His design features the 

arches of the iconic Fairfield Bridge 

and a participant celebrating while 

running through the finish line ribbon. 

The inaugural competition challenged 

children aged 5-13yrs to design 

the 2016 Round the Bridges finisher’s 

medal which will be given out to more 

than 5500 runners and walkers as 

they cross the finish line on event day 

(Sunday November 13). 

As the overall winner, chosen by the 

U Leisure Events Team, Alex will see 

his medal design come to life at this 

year’s event. 

“We received a tonne of fantastic 

entries throughout the duration of 

the competition so it was extremely 

difficult for us to single out one design 

as the winner,” says event manager 

Amanda Till. 

“What we love about Alex’s design 

is that it includes one of the course’s 

distinctive landmarks, while also 

capturing the feeling of triumph and 

achievement that our participants 

experience when they make it to the 

finish line.” 

The U Leisure Design Team has 

started to recreate the medal; something 

Alex is extremely excited about. 

“I feel very happy to have won the 

competition and I can’t wait to see the 

medal in real life,” says Alex. 

“My mum’s proud of me, I’m 

proud of me and my friends are all 

really happy. It’s just so exciting.” 

As well as having his design made 

into this year’s finisher’s medal, Alex 

has also won an official Round the 

Bridges Thermatech performance 

t-shirt and two free entries into the 

event. 

He plans on gifting his second entry 

to his twin brother Daniel and both 

boys are looking forward to representing 

Hillcrest Normal School in the 

2km Kids Challenge on event day on 

Sunday, November 13. 

This year’s event will be Alex’s 

third time competing at Round the 

Bridges and besides receiving his very 

own medal at the end of his race, 

what he is most excited about is simply 

being able to compete alongside 

his friends and classmates. 

The final design of the 2016 Round 

the Bridges finisher’s medal is being 

unveiled via the Round the Bridges 

official event Facebook page, 

www.facebook.com/roundthebridges • 

Alex Dixon 

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Running to say thank you 

After saving her son’s life two years ago, Rhiannon Waswo used last year’s 

Round the Bridges to raise more than $2200 for the Starship Foundation. 

In 2014, Rhiannon’s son Charlie 

was airlifted to Starship 

Children’s Hospital in critical 

condition after reacting badly 

following surgery on his bowel. 

In desperate need of help, Charlie 

was taken straight to specialists 

at Starship’s Paediatric Intensive 

Care Unit (PICU) in Auckland. 

Charlie remained in PICU for 

two weeks, followed by a fourweek 

stint in a child rehabilitation 

ward. Altogether it was over 

two and a half months before 

they were able to return home to 

Hamilton. 

Thankful for everything the 

staff at Starship had done for 

Charlie while he was in their 

care, Rhiannon knew she wanted 

to do her bit to give back. When 

she heard about Round the 

Bridges’ new fundraising initiative, 

she jumped at the chance to 

get involved and to raise money 

for the foundation. 

“Raising money at Round 

the Bridges was a chance for me 

to thank the staff at Starship 

for saving Charlie’s life,” says 

Rhiannon. 

“I was so grateful for what 

they’d done for my family, I 

wanted to give back to them and 

help them continue providing top 

medical care for children in New 

Zealand.” 

Rhiannon set up her everydayhero 

fundraising page with 

less than two months to go until 

the event, but was still able to 

raise an incredible $2263.50 for 

Starship; an achievement that resulted 

in her becoming Round the 

Bridges’ top fundraiser in 2015. 

“I really didn’t expect it to go 

so well,” admitted Rhiannon. 

“Once the ball starting rolling, 

it was really hard to stop. Every 

time I got a notification email 

about a new donation I’d get 

really excited. 

“It felt amazing to give back 

to Starship and to see so many of 

my friends and family members 

rally together and support 

a cause that I was so passionate 

about.” 

Rhiannon will complete her 

seventh Round the Bridges this 

November and although she is 

unable to fundraise at this year’s 

event, she hopes to see more 

people getting involved with the 

initiative. 

“It would be great to see more 

people fundraising because it’s a 

great chance to give back to the 

community,” she said. 

“If I had one piece of advice 

to offer anyone planning on 

fundraising at this year’s event it 

would be to aim high. And then if 

you reach your first goal, raise it 

and keep going!” 

The Round the Bridges 

fundraising programme was 

introduced in 2015 and, from a 

combination of online donations 

and active fundraisers, nearly 

$40,000 was raised for New 

Zealand charities. 

This year the event aims to 

reach a new target of $75,000. • 

From watching to doing 

Hamilton’s Suze Landers is passionate 

about triathlon and encouraging 

others into the sport. 

Having first got involved after watching 

triathlon on television, she is now 

an avid participant and promoter of the 

sport, encouraging people of all ages to 

have a go through her role as chairperson 

of Hamilton Triathlon Club. Fitness 

Journal finds out more. 

Name: Suze Landers 

Age: 32 

How did you get involved? 

I first got involved in triathlons after 

watching a race on TV. The individual 

challenge of the three disciplines interested 

me and with work commitments, I 

was finding it hard to commit to my team 

sports. 

After being involved for a few years, I 

wanted to start giving back to the sport 

and helping others become involved, 

especially beginners. It took me quite 

a while to get into triathlons due to not 

being able to swim. 

I feel it is a shame and a missed 

opportunity for people to miss out on 

training and racing because of a lack of 

knowledge and not knowing where to 

start. 

My background is health and fitness, 

so after moving to Hamilton, I wanted to 

be in a position to help others take action 

to a positive step in their health and 

fitness. 

Your personal participation in the sport? 

I currently race in both Olympic and 

half Ironman distances in triathlon and 

duathlon and am fortunate enough to 

represent NZ at age group level at various 

events overseas. 

I also coach athletes within the sport 

in different events and distances. I am 

very passionate about triathlon and love 

being at a race and watching fellow athletes 

achieve their goals. This is a sport 

which is achievable for everyone, and to 

see people cross the line no matter what 

their placing, is very inspiring. 

If you could participate in any triathlon event 

which one would you choose and why? 

My favourite triathlon would have to be 

the Port of Tauranga Half Ironman which 

has now become a weekend of Multisport 

events as well. 

This was my first half Ironman event I 

competed in and is at the start of January 

when the holidays are still on. There is 

always a great atmosphere to this race 

and with two laps on both the bike and 

run, you have an opportunity to run past 

everyone at different stages of the race. 

It is a very flat and fast course where 

many people will hold their fastest time 

for this distance. 

The support from the crowd is always 

a morale booster and it is also the NZ 

National Champs. 

What is the biggest misconception about the 

sport? 

That you don’t have to be the best to be 

on the start line or have all the best gear. 

This is what stops a lot of people from 

becoming involved. I had a friend who did 

her first triathlon on her son’s mountain 

bike and with no wetsuit. 

She’s now really into triathlons and 

has all the gear, but for that event, she 

had nothing flash and her fitness and 

determination got her to the finish. Start 

slowly by becoming more involved with 

others in the sport to learn as you go. 

As you start getting better you can upgrade 

where you see fit. 

Three things you would like people to know 

about the sport? 

1) You don’t have to reach a certain level of 

fitness and knowledge before being able to 

participate. 

If you have the desire to give triathlon 

a go, don’t delay because of fears or 

assumptions. Everyone goes through this, 

but the best way start is get involved and 

ask questions. You will thank yourself for 

it later. 

2) Remember to have fun and enjoy the 

experience of training and racing. 

Sometimes the expectation and pressure 

people put on themselves to do well 

or because of other people’s opinions can 

affect their experience. Go out and be the 

best you can be. 

Don’t worry about what others are 

doing, you will get the best satisfaction 

knowing you gave it all you could, as 

opposed to worrying about other performances 

and losing the opportunity to 

appreciate your own achievements. 

3) There is a lot to learn at the start. 

In a triathlon you swim, bike then run. 

When getting close to a race, start thinking 

about the little things such as what 

will you will wear on race day, or eat for 

breakfast that won’t upset your stomach? 

If you practise that in training, you won’t 

have a problem come race day. 

Also getting used to running off a bike 

with tired legs. Make sure you practise 

this so the body is used to being able to 

finish strong on the run. Simple things 

that can help a lot. • 



TRIATHLON 

Want to Tri but don’t know 

where to start? 

Triathlon is a rapidly growing sport, with increasing 

numbers participating in events, from elite level to 

grassroots. The beauty of triathlon is that it can be 

participated in by all ages. 

BY SUZE LANDERS 

Hamilton Triathlon Club 

What makes this sport unique is 

that you have to compete in not 

one but three disciplines, and 

that can be quite overwhelming for some. 

Many people, after watching an ironman 

or triathlon feel inspired and say: ‘I would 

love to do that one day’, but often they 

don’t know where to start. 

Everyone has their own perceptions of 

what it takes to do a triathlon; often that 

you have to be super-fit or have all the 

gear to do it and because of these ‘obstacles’, 

the dream of doing a triathlon can 

keep getting delayed. 

Here are some tips on where to start 

and common mistakes to avoid, to help 

you on your way to your first triathlon. 

If you are starting from scratch, 2-3 

months is a good time frame to work up 

to your first race. 

Finding a race 

The best way to become involved within 

the sport is commit to a race. Once you 

have done that, then you can come up 

with a plan on how to achieve your goal. 

Find a race 2-3 months away (www. 

triathlon.kiwi/events-calendar has an 

up-to-date calendar to have a look at) 

The triathlon racing calendar year predominately 

runs from November - April, 

in between this is the off season. 

Decide your distance. A sprint is a good 

way to start off, with the distances being: 

750 swim, 20km bike and 5km run. 

Sign up NOW 

This is the hardest part, most people want 

to train for a bit and until they feel more 

confident with their fitness. Just DO IT, 

it will be the biggest motivator and confidence 

booster. Now you have accountability. 

Well done. 

What gear do I need? 

Triathlon gear can be expensive, especially 

when you are just starting out. It 

depends on your budget, but the best 

way is to work with what you have, then 

upgrade as required. Ideally though, 

the basics you do need to run your first 

triathlon are: 

1) swimsuit 

2) goggles 

3) bike 

4) helmet 

5) running shoes 

You may not look like the pros but remember 

not to compare your chapter one 

with their chapter 20. Everyone started 

from somewhere and never be afraid to 

talk to other athletes about their experiences. 

Focus on improving your fitness 

through regular training and the rest will 

come. After your first triathlon, you will 

learn so much that even you can pass 

knowledge onto someone else. 

Where do I start? 

The best way to start is get involved with 

others and join a club. You will learn so 

much and enjoy being in a supportive and 

social environment. There are many different 

training programmes to be found 

on the internet or in books. 

The amount of training depends on 

many things, such as how competitive 

you want to be and how much time you 

can put into training around your everyday 

life. If you want to be competitive, 

the best way is to find a coach that suits 

you, as everyone is different. 

Tips to keep in mind when training 

through the season 

1) Decide on your goals for the season 

Some people like the social aspect of the 

sport, others want the challenge of being 

the best they can be. Make sure the work 

you put in and your goals align to save 

any disappointment later. 

2) Stick to the plan 

At times we can get over-excited at the 

start and train more than we should, 

or play catch-up on a session that was 

missed the day before. This can catch up 

with you and your body. Just forget it and 

focus on what is up next. 

3) Don’t underestimate the importance of rest 

Make sure you allow your body to recover 

properly by getting enough sleep 

and ensuring a rest day is exactly that. 

The last thing you want is an injury or 

burnout. 

4) Stay positive and remember to have fun 

Triathlon should be enjoyable. Having a 

positive attitude will always help. If your 

goggles fall off, keep going, if someone 

passes you on the bike, don’t worry, just 

focus on your own race and remember to 

smile. You should be out there having fun. 

Trust me, the feeling of completing 

your first triathlon is very rewarding. 

Take the leap this season and challenge 

yourself to compete in this great sport. 

The Hamilton Triathlon Club is a 

friendly group of triathletes and coaches 

looking to encourage any new triathletes 

into the sport and help those already 

involved to reach the next level. Get 

involved now – see you out there. • 

“My Dad joined the Hamilton Triathlon Club because 

he the wanted to give himself a new challenge of 

competing in a triathlon. He thought it would be 

good idea for me to join also as I already do running 

and netball. 

I had done swimming lessons in the past but I was 

not doing any at the time so dad asked the tri-club 

if I could join the Wednesday lessons even though it 

was only adults attending. 

On my first time going, I was put with dad in his 

pool lane. I swum behind dad and wasn't too slow 

but I struggled with the distance. After a while I 

found I could last for longer amounts of time and 

that I was faster. 

My goal in November is the 3-9-3 distance event 

and being part of the Hamilton tri-club will help me 

achieve this goal.” – Sophie Harris 


The Out and About photos are also posted on our 

Fitness Journal Facebook page! 

Jump online to tag yourself and your friends! 

This page is proudly sponsored by Fairview Mazda 

P 08 849 9899 | www.fairview.co.nz 

80075 

OUT AND ABOUT 

BATTLE OF THE BRIDGES 

That famous Cambridge competitive 

spirit came to the fore at the recent 

Battle of the Bridges event, pitting 

Cambridge’s two sport clubs – 

Hautapu and Leamington – against 

each other for the coveted Battle 

of the Bridges trophy. After intense 

action on the netball courts and 

rugby field, it was a tug of war 

which determined the final points. 

Leamington Loonies took the win, 

beating Hautapu Hopefools for the 

prestigious trophy. 

Photos by Michael Jeans and Sophie 

Iremonger, 

Your Cambridge News 



Lodge Cheers to Champions Advert 2016.indd 1 

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2-4. HOCKEY INTERCITY 

Hillcrest High School 1st X1 

Hockey, winners of the Intercity 

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CHEERS TO OUR CHAMPS 

Back: Molly Bird, Briar Wharry, 

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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER 2016 21 

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Hamilton Lake is set to become a sea of pink, with the 

upcoming Waikato Breast Cancer Trust (WBCT) Pink Walk/ 

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Hamilton Lake is set to become 

a sea of pink, with the upcoming 

Waikato Breast Cancer Trust 

(WBCT) Pink Walk/Pink Challenge taking 

place on Thursday, October 6. 

This annual community event raises 

funds for the Waikato Breast Cancer 

Trust and aims to raise awareness 

around breast cancer and research. 

“Funds raised go towards research 

which benefits Waikato women with 

better surgical, drug and radiotherapy 

treatments. The WBCT works with 

patients on clinical trials looking at different 

types of treatment to reduce their 

breast cancer suffering,” says fundraising 

co-ordinator Fiona Johnson. 

“We raise awareness of breast cancer 

and the research that will uncover new 

treatment options for those diagnosed 

with breast cancer and prevention strategies 

for those who are at risk. 

“The Pink Walk is to celebrate with 

women and men who have survived 

breast cancer and to remember those 

who have passed away.“ 

Open to everyone, the Pink Walk is 

3.5km around Hamilton Lake; mums, 

dads, kids, those in prams or wheelchairs; 

you can even bring your dog 

along. The 5km fun run is for those keen 

on a bit more exercise. The first team 

to cross the finish line wins the Pink 

Challenge Cup. 

“This year we are introducing a Runners’ 

Club Cup for all those participating 

as part of a running club, to create a little 

bit of rivalry between running clubs.” 

The Pink Walk/Challenge event opens 

at 4:30pm for late registrations, with 

all walkers starting at 5:45pm. The 5km 

fun run starts at 6:15pm with warm-ups 

for all walkers and runners by Les Mills 

Trainers 15 minutes prior to starting. 

“Encourage your friends and colleagues 

to create a ‘pink costume’ and 

register online to join in the fun after 

work on Thursday, October 6. 

“A Givealittle page and an Everyday 

Hero page have been set up to create 

more fundraising opportunities for those 

getting sponsored, or who are wanting 

to fundraise more for Waikato Breast 

Cancer Trust. 

“Any funds raised go directly towards 

supporting our research nurses 

conducting clinical trials and to staff 

co-ordinating the Waikato Breast Cancer 

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information database for researchers as 

it records patients, their type of breast 

cancer, types of treatment – surgery, 

radiotherapy, chemotherapy - as they 

continue on their breast cancer journey. 

“Your support pays it forward for our 

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80076 

7141465AA

Be a STAR and walk 

for breast cancer 

If you are a keen walker, get a group of friends and 

family together to participate in the upcoming 2016 NZ 

Breast Cancer Foundation Pink Star Walks in Auckland, 

Wellington and Christchurch. 

Registrations are now open for the 

October/November events (pinkstarwalk.co.nz) 

as part of Breast Cancer 

Awareness month. The annual NZ Breast 

Cancer Foundation (NZBCF) fundraiser 

is a non-competitive fun walk, with no 

training required before participating 

- just a willingness to join a group of 

boisterous women, men and children in 

support of those affected by breast cancer. 

The walks are held in the twilight 

hours, providing a unique experience, 

with a party atmosphere at the finish line 

with entertainment provided; walkers are 

encouraged to celebrate and have a fun 

evening out together. 

Sponsored by Estee Lauder Companies, 

the NZBCF Pink Star Walks are open 

to all ages. The walking courses are a 

mix of 5km, 10km or a half marathon 

(21km) option, depending on location. 

The course must be walked, not run; with 

walkers encouraged to dress in pink, with 

many groups coordinating their costumes 

as a team and registering to fundraise. 

Stacey Morrison, NZBCF ambassador 

and radio host from The Hits, along with 

her co-host Flynny, will MC the events in 

all three locations, cheering on walkers 

and handing out medals at the finish lines 

to those completing the 21km distance 

options in Auckland and Christchurch. 

“I’ve been involved with the Pink Star 

Walks for many years and always enjoy 

seeing everyone getting together and 

making an effort with their costumes. 

What better way to show your support of 

those affected by breast cancer than by 

getting out there and walking the talk!” 

says Stacey, who lost her mother to breast 

cancer at a young age. 

Keeping fit and active is important to 

Stacey, who loves that the Pink Star Walk 

is an event which is accessible to everyone 

no matter what their age or fitness 

level. 

“Our Pink Star Walks are a great way 

to show your support for friends, family 

or colleagues affected by breast cancer,” 

says Evangelia Henderson, chief executive 

at the NZ Breast Cancer Foundation. 

“The money raised by the three events 

will help fund support programmes for 

women with breast cancer including 

counselling, rehabilitation programmes 

and funds education for early detection 

of breast cancer. Each year more than 

3000 women are diagnosed with breast 

cancer, with approximately half detected 

through mammograms, where a tumour 

can be found when it is as small 

as 2mm. A tumour is generally 10 times 

the size (20mm) before it can be detected 

by touch, so it’s important that women 

know they need to be screened from the 

age of 40 and well into their 70s,” says 

Mrs Henderson. 

Last year’s Pink Star Walks attracted 

more than 4200 registered walkers and 

raised $500,000. This year the goal is 

to attract 5500 walkers, and raise a total 

of $600,000 towards the breast cancer 

cause. 

NZBCF Pink Star Walks are held in 

three locations: Auckland, Wellington and 

Christchurch. • 

About breast cancer 

in New Zealand 

More than 3000 women a year 

are diagnosed with breast cancer 

in NZ – that’s eight women a day. 

90-95 percent of women who 

are diagnosed with breast cancer 

have no family history of the 

disease. 

Around 350 NZ women under 

the age of 45 (when free 

mammograms start) will be 

diagnosed with breast cancer this 

year – that’s one woman a day. 

While breast cancer has a good 

cure rate when found early, 

many women have their cancer 

come back: only 73 percent will 

be disease-free 10 years after 

diagnosis. 

More than 600 women will die of 

breast cancer this year – about 

the size of a large primary school. 

The New Zealand Breast Cancer 

Foundation recommends women 

should consider having yearly 

breast screening mammograms at 

age 40-49, then screen every two 

years from age 50. 

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Half 

Marathon 

Training tips 

The Direct Group Uniforms Hamilton 

Half Marathon offers a variety of events 

over varying distances, aimed at 

encouraging community participation. 

This year’s event on October 2 features 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 and also 

new this year is the addition of welcoming buggies, 

strollers and prams into the 5km event. 

For those training, here’s a helpful programme. For 

more information visit hamiltonhalfmarathon.org.nz • 

Hamilton Half Marathon Beginner Training 

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 

Mon Rest Rest or xtrain Rest or xtrain Rest Rest Rest or xtrain 

Tue 

Wed 

40 min run 

COMFORTABLE 

50 min run 

COMFORTABLE 

40 min run 

COMFORTABLE 

50 min run 

COMFORTABLE 

40 min run 

COMFORTABLE 

50 min run 

COMFORTABLE 

3 km time trial 

SPEED 

50 min run 

COMFORTABLE 

Thu Rest or xtrain Rest or xtrain Rest or xtrain 40 min run 

COMFORTABLE 

Fri 

8 x 1 min, 30 sec JR 

SPEED 

6 x 500m, 1 min SR 

SPEED 

4 x 1km, 1 min SR 

SPEED 

Rest 

40 min run 

COMFORTABLE 

1hr run 

COMFORTABLE 

Rest or xtrain 

40 min run 

COMFORTABLE 

Sat Rest Rest Rest Rest Rest Rest 

Sun 

1hr 10 run 

COMFORTABLE 

1hr 15 run 

COMFORTABLE 

1hr 20 run 

COMFORTABLE 

1hr 25 run 

COMFORTABLE or 

10/15km race 

1hr 30 run 

COMFORTABLE 

40 min run 

COMFORTABLE 

1hr run 

COMFORTABLE 

Rest or xtrain 

15 hill reps 

STEADY 

1hr 30 run 

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EXPLORE WAIKATO 

Mountain 

bike parks 

In our ongoing series on exploring our own back yard, this month we take 

a closer look at some of the fantastic mountain bike parks the Waikato 

region has to offer. There’s something for everyone; from families with young 

children, to adrenaline junkies. 

Whether riding through forests or in the foothills 

of the region’s mountains, Hamilton and the 

Waikato region has a variety of mountain bike 

parks and tracks to make the most of spring. Expert 

trails sit alongside easy family tracks, meaning there is 

something to suit all levels and abilities. 

Take ‘The Snake’ at Te Miro Mountain Bike Park and 

find stunning views of the Kaimai Ranges from the top, 

or if you are a group of varying levels, check out Cougar 

Mountain Bike Park which offers 14 different trails from 

beginner to advanced. Hamilton Mountain Bike Park will 

take riders over gravel, sand, clay and grass surfaces on 

the 11km single track, while the Pipiwharauroa Trail near 

Raglan will get you up close and personal with the wind 

turbines of Te Uku Windfarm. 

Make a weekend of it with dad this Father’s Day and 

explore some of the region’s top mountain bike parks 

below. 

Te Miro Mountain Bike Park 

Waterworks Road, Te Miro 

– Forest trails, jumps and rollers 

– Grade 2-5 tracks available 

TOP TIP: Pack lunch and enjoy a picnic at The Lookout 

on the Big Willy beginners’ track with great views of the 

water catchment that supplies Morrinsville with water. 

Cougar Mountain Bike Park 

Mossop Road, Tokoroa 

– 35km of off-road forest tracks 

– 14 different rides available 

– Grade 3 – 5 tracks 

TOP TIP: Advanced riders can take on The Tester, a 

challenging advanced trail with 600m of technical 

terrain. 

Mount Te Aroha 

Te Aroha Hot Springs Domain, Te Aroha 

– Challenging ascents and exhilarating downhill 

sections 10km of trails 

– Grade 3 tracks 

Top tip: Make the most of the spa town and enjoy a 

relaxing mineral spa after your ride. 

Hamilton Mountain Bike Park 

Maui Street, Hamilton 

– Conveniently located within Hamilton City 

– Suitable for all levels 

– Grade 2 – 3 

TOP TIP: Kids will enjoy the ‘Three Times Tables’ 

section of The Sandpit, with three modest table-top 

jumps and high banked berms. 

Mt Pirongia Mountain Bike Trails 

Sainsbury Road, Mt Pirongi 

– Off-road cycling through native forests 

– Kids and pump tracks available 

– Grade 2 – 4 trails 

TOP TIP: Check out the kids’ pump track for great off 

road children’s cycling 

Pipiwharauroa Trail 

Te Mata Road, Raglan 

– 360 degree views of the region 

– Get up close with the Te Uku Windfarm turbines 

TOP TIP: Allow up to 4 hours for this 18 kilometre 

return trip. • 

For more information on mountain bike parks and 

cycle trails in Hamilton and the Waikato region, visit 

www.hamiltonwaikato.com/cycling 



Practise what you preach 

So this month I have had the fantastic opportunity 

to experience what it’s like to be the patient. 

Recently I was training one of our 

professional motocross riders up 

at the Sandpit MX Park north of 

Auckland. This is one of the roughest, 

most difficult tracks in New Zealand, so 

of course I just had to throw my leg over 

the bike and have a go. In hindsight; that 

decision is where things started to go 

wrong! This is a story of what happens 

when you forget to practise what you 

preach. 

Our team meeting went late and 

Hadleigh was keen to hit the track and 

cut some laps. We had driven for two 

hours and jumped out of the van, chucked 

our gear on and straight onto the track. 

No warm-up, no Oov core activation, 

just straight from the van to the roughest 

track in New Zealand. 

Now Hadleigh is 19 years old and 

trains 15 hours a week; his body is in 

prime form. Mine on the other hand is 

40+, I’m lucky to train once a week and 

my MX skills leave much to be desired. 

“As I quickly bent over 

to pull my socks off I 

felt a sudden stabbing 

pain like a knife driven 

to its hilt right into my 

lower back. I literally 

fell over backwards 

into my camp chair 

grimacing in pain.” 

I actually had a blast; took it slow on 

the first lap, the holes in the track are 

bigger than my bike and the sand was 

soft and knee deep. Trying to keep the 

bike upright and on a semi-straight line 

was taking 100 percent effort straight 

away. We did two 30-minute motos with 

me doing one lap to Hadleigh’s three 

laps. 

I never crashed but had plenty of close 

calls and had an absolute blast. From a 

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 

fitness perspective it is the perfect workout; 

every muscle works 100 percent and 

I reckon I did the equivalent of more than 

100 body weight squats per lap! By the 

end of the second ride I could barely hang 

on and ended up going bush as I missed 

a corner, saved the crash but knew I was 

done for the day. 

Back to the van, with Caitlyn (my 

daughter) waiting for me to go mountain 

biking at Woodhill forest. Quickly 

chucked the bike in and took my gear off. 

As I quickly bent over to pull my socks off 

I felt a sudden stabbing pain like a knife 

driven to its hilt right into my lower back. 

I literally fell over backwards into my 

camp chair grimacing in pain. I honestly 

thought that Hadleigh had snuck up 

behind me and thrown a log or rock into 

my back. 

The pain was both stabbing and searing 

at the same time and I thought I was 

going to vomit with it. I was cast in the 

chair and literally couldn’t move. 

Caitlyn was like; “come on dad, let’s 

get going so we can hit the bike park!”. 

I tried to lift my legs to get my socks 

the rest of the way off, but to no avail. 

Poor Caitlyn had to pull her dad’s dirty 

sweaty MX socks off, I have never been so 

grateful. 

Okay so this is where my physio mind 

kicks into gear. Time to figure out what 

I did, how I’m going to drive two hours’ 

home and whether I can keep my promise 

and take Caitlyn to the bike park for a ride. 

Questions to ask when you do your back: 

– Can I stand up? Yes, but very carefully. 

– Can I cough or sneeze without pain? 

Yes, no pain in back with hard cough, this 

clears the disc. 

– Do I have any shooting pain or numbness 

down the legs? No, this rules out a 

nerve pinch. 

– Can I bend forward? No way in hell! 

Must be a muscle strain then. 

– Can I get on my stomach and do a half 

press-up putting my back into full extension? 

Yes, this is not painful at all. Rules 

out a joint injury. 

– Can I lie on by back with knees up and 

rotate stretch side to side? Yes, but is 

very tight to the right. 

So I was confident that I had strained 

a deep muscle in my lower back, had not 

injured the disc and the joint was okay. 

Since I had not taken a crash and there 

was no direct trauma injury I knew that if 

I followed some basic principles I would 

be fine. 

This is where my Oov core conditioning 

comes into play. I found that by holding 

my back in neutral spine and letting 

my deep core muscles do the work I was 

able to ride the MTB with Caitlyn for a 

good hour. I was still in some pain and 

felt really weak but that just made Caitlyn 

happy because she could easily beat her 

dad up the climbs. 

The worst part was the drive home, 

van seats are not meant for backs. I had 

to put the seat in full upright and a rolled 

up towel to support the back. When I got 

home I was able to clean the gear and 

unload very carefully. Night one was the 

worst, but Panadol and anti-inflammatory 

together gave me a decent sleep. 

Physio treatment first thing Monday 

and SpiderTech taping made a huge 

difference and allowed me to work. I 

saw the physio again on Wednesday and 

Friday. By Tuesday I no longer needed 

pain relief and by Friday my back was 

80 percent. A week later and I still have 

some tightness into stretching but is not 

really painful. 

So what lessons have I learned: 

Follow the rule of proper dynamic warmup 

and Oov Core activation before I ride. 

This will get the body warmed up and 

the core switched on which will limit this 

type of injury from occurring. 

Taking pain relief and anti-inflammatory 

helps but getting early treatment was 

the best help of all. 

Doing the Oov Core stability is so 

critical. I couldn’t believe how weak my 

core was on the Wednesday following the 

injury. I could hardly balance and felt 

like I could only do 50 percent of what I 

could normally do on the Oov. 

Pain turns the core muscles off and if 

you don’t switch them back on you will 

take longer to recover and the likelihood 

of doing the back again is much higher. 

Don’t try and keep up with a 19-yearold 

MX rider. 

Below are a couple of pictures of exercise 

I do on a daily basis to keep my core 

switched on. Also if you are looking for a 

high intensity motocross-specific training 

system, feel free to join me at 5pm 

on Monday nights as I try and get some 

fitness back into this old body. 

Have a great month and I’ll see you 

out there having fun in the dirt. • 


Mitre 10 Cup action 

The Waikato season is now in full swing with the campaigns 

of our six representative teams now well underway. 

All teams are off to a positive 

start with the highlight being the 

Waikato Mitre 10 Cup team’s 26-15 

Ranfurly Shield win over North Harbour 

at FMG Stadium Waikato. This shield 

defence was the 100th Ranfurly Shield 

match that Waikato has been involved in, 

so it was great the boys were able to mark 

the occasion with a good result. 

The day was also a celebration of 

junior rugby in the province with the 

popular 13th grade final (won by Kihikihi 

29-10 over Hamilton Marist) followed 

by the annual Junior Rugby March Past. 

It was awesome to see all of our clubs 

represented and in the stands to watch 

the main game. 

The Harbour win came after a tough 

first up loss to Tasman in Blenheim, but 

the narrow defeat was not a bad effort 

against one of the better teams in the 

competition over the last few years. The 

Waikato team have shown they are keen 

to play a positive brand of rugby so the 

rest of the season looks promising for 

Mooloo fans. 

The Waikato Women’s team, competing 

in the newly named Farah Palmer 

Cup, are four games into their season. 

They started with a loss to Counties 

Manukau but bounced back to beat North 

Harbour the following week. 

A narrow loss away to Wellington in 

Week 3 was another setback but again the 

girls responded well to win comfortably 

against Bay of Plenty. With two games 

remaining they are still right in contention 

to make the top four. 

Waikato Development, the feeder team 

to the Mitre 10 Cup, started with a 24-21 

win over Auckland Colts and followed 

that up with a narrow loss to Counties 

Manukau. 

The Waikato Juniors (Under 19) are 

off to a strong start with a big 40-12 win 

over Counties Manukau followed by a 

hard fought 15-3 win over Taranaki. The 

team is now well placed to earn a good 

seeding for the Jock Hobbs Memorial National 

U19 Tournament which is coming 

up in Taupo in mid-September. 

Waikato Under 16s also got their campaign 

underway with a solid win, beating 

neighbours King Country 38-0. 

And finally, the Waikato Roller Mills 

(Primary Schools) has started their 

pre-season with a bang, comfortably 

beating Taranaki and a Hamilton Boys' 

High U55kg side in pre-season, and are 

looking sharp ahead of their tournament 

in late September. 

The next couple of months promises 

to deliver plenty of action for all of our 

teams in red, yellow and black, and we 

would love to have your support at as 

many games as possible. 

To keep up-to-date with the 

Waikato Mitre 10 Cup team check out 

www.mooloo.co.nz 

And for draws and results of our other 

rep teams go to www.mooloocommunityrugby.co.nz 

• 

PROUDLY SUPPORTING THE 

Waikato Mitre 10 

Cup squad 2016 

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Sideline concussion 

checklist 

Concussion can occur when a player receives an impact 

to the head or body that causes the brain to shake inside 

the skull. If a player is knocked out or loses consciousness 

they have obviously sustained a concussion, but it is 

important to remember that a person can be concussed 

without losing consciousness. 

BY NZ RUGBY 

The Sideline Concussion Checklist is 

an essential tool to use to determine 

signs and symptoms of concussion. 

Recognising the symptoms 

If a player appears stunned, dazed or 

confused after an impact ask some of the 

following questions to check if the player 

is aware of their surroundings and that 

their memory is working correctly. 

– What ground are we at? 

– Which team are we playing today? 

– Who are you marking? 

– Which half is it? 

– What is the score of the game? 

If they answer any of the questions 

incorrectly, or are very slow to respond, 

it indicates that they have probably 

sustained a concussion and should not 

continue to play. 

Watch for unsteadiness when they 

stand up or poor balance and co-ordination 

as these are also signs of concussion. 

Players may also complain of other 

symptoms such as blurred or double 

vision, ringing in their ears, sensitivity to 

light and noise. 

They may experience nausea or 

vomiting, a headache or feel extremely 

tired or become irritable. If any of these 

symptoms are present a player should not 

return to play. 

Remove from play 

Players who are concussed are often 

unaware of their symptoms and may 

want to continue playing.- they usually 

do! It is imperative that the coach/referee 

takes responsibility for the player’s 

well-being, assess the player and make 

an informed choice about whether the 

player should return to play or not – if 

any doubt the player must be removed 

from play. 

Even if there are no immediate symptoms 

of concussion these can show up 

later, so it is important to keep a close 

eye on the player. Ensure the player 

is regularly checked and not left alone 

during the first four hours after injury. 

Make sure the player has a ‘buddy’ 

who will make sure they are not left alone 

for the first four hours and get the player 

home safely for someone (parent/guardian 

etc) to monitor. 

Give the concussion advice slip (from 

the concussion checklist) to the player 

and their guardian so everyone knows 

what to watch for over the first 24 - 48 

hours. 

Concussed players must get urgent 

medical treatment if they show signs of: 

– Worsening headache 

– Increased drowsiness or can’t be 

woken up 

– Vomiting 

– Increased confusion or agitation 

– Weakness in any limbs 

– Slurred speech 

– Loss of consciousness or seizure 

Return to play 

Players should not return to sport until 

symptom free and medically cleared. 

World Rugby’s mandatory stand down 

period is for a minimum three weeks (23 

days for players aged 19 and under). If a 

player returns too soon, while symptoms 

are still present, it will slow recovery and 

put them at risk of further concussions. 

If a player sustains a second concussion 

before the previous one has fully 

resolved the impact will be more severe 

and can in some instances be fatal. 

Check out New Zealand Rugby and 

ACC’s Graduated Return to Play Poster. • 

For more information, visit nzrugby.co.nz 

or communityrugby.co.nz 

GRADUATED RETURN TO PLAY STAGES 

Rehab stage 

1 

2 

3 

4 

5 

Complete mental and physical rest until 

symptoms have cleared. 

Once symptom-free, light aerobic exercise, 

such as walking or stationary cycling. 

Rugby-specific exercise, such as running or 

ballhandling activities only if symptom-free. 

NO head impact activities. 

Non-contact training drills until medical 

clearance given and only if symptom-free. 

Once medical clearance has been given, full 

contact training. 

6 Return to play. 

Minimum Time 

19 Years+ Under 19 

14 days 

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Maximising your 

warm-up time 

For a number of reasons - inflexibility, disuse (sitting for much 

of the day), prior injury, and irregular movement - some 

muscles have simply lost stimulation. Notorious for doing so 

are muscles such as the gluteals, lats, deep abdominals, and 

other core stabilisers. 

Medimaging is now 

united with our five 

other regions as 

This is much more than a name change. Through this union 

we offer greater resources, more collective experience, a 

stronger network and more timely service. 

We are still 100% NZ doctor owned and managed. Your local 

radiologists and team are the same, just part of a bigger 

more connected organisation. 

Being part of a connected organisation means no matter 

where you live, you have access to even better quality care. 

Find out more at pacificradiology.com 

MRI ULTRASOUND X-RAY BONE DENSITY 

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hamilton@pacificradiology.com 

The relative laziness of these muscles 

means that other muscles — namely 

your quads, lower back and traps 

— take over as a result, reducing the 

efficiency of the exercise, reinforcing poor 

movement patterns and putting you at 

risk for injury. 

Ultimately, the impediment of subpar, 

or insufficient activation, results in 

a less than ideal performance, and likely, 

frustration. 

Pre-activating the muscles you’re 

trying to work (or the muscles that you 

know are responsible for creating the 

movement you are about to perform) with 

a specific movement will fire-up your 

nervous system — specific components 

of your nervous system — and get you on 

the road to the results you’re after. 

While ‘moving’ is the key to an effective 

PAP strategy, it is perhaps more 

important to ensure that you are engaging 

your mind. Wiring the brain-muscle 

circuit takes mental effort (especially 

after years of frayed circuitry), and so 

switching the brain off during exercise is 

far from ideal. 

Research has shown that deliberately 

focusing on a muscle and/or visualising 

it shortening can improve activation, and 

subsequent goals of improving muscular 

size, tone and endurance etc. are far less 

problematic to achieve. 

For example, if you concentrate hard 

on your gluteal group when doing a 

one-legged hip lift, you are more likely to 

replicate this strategy when performing a 

deadlift, or a squat. 

At the very least, when preparing for 

squatting (or deadlifting) using a gluteal 

activation exercise like a hip lift, you will 

have some sensation in the areas responsible 

for creating that movement, and this 

can only be beneficial. 

This neuromuscular rewiring — enhancing 

the brain to muscle connection— 

will eventually become a sub-conscious 

pattern. Until such time, repetitive 

practise is key. 

Using the canonical 10,000 rep principle, 

it stands to reason that for any 

alteration in muscular recruitment to 

BY SHAUN PATERSON 

Shaun Paterson is a strength and 

conditioning tutor for the Centre 

for Sports Science and Human 

Performance at Wintec. He also works 

as for both High Performance Sport 

NZ and Pathway to Podium as a 

Strength and Conditioning Specialist. 

Shaun is a current PhD candidate. 

occur, significant time, and energy must 

be expended in ‘training’. 

In essence, the process of pre-activation 

serves to make movement ‘precise’ 

– both in quality, and in quantity - and 

less injudicious. 

The challenge with pre-activation is 

to fire-up and utilise the right muscles 

without unnecessarily fatiguing them – 

this would be counterproductive. 

In order to prepare the neuromuscular 

system to turn on those muscles without 

‘burning them out’, pre-activation exercises 

have to be done either at a light to 

moderate intensity or at a high intensity 

for just a few reps. 

With this in mind, my encouragement 

for you, in whatever capacity this seems 

reasonable, is that you start to explore 

what muscles are responsible for the 

movements you readily engage in. 

If it’s kayaking, for example, then 

perhaps a little research into kayak force 

production, and associated musculature, 

would be helpful in getting you started on 

the right PAP routine. • 



Men’s health tips 

This month is Blue September 

and with it comes an important 

message; time for the men 

in our lives to take a health 

check. So whether it is your 

father, brother, son or friend, 

encourage the men you 

know to use the Blue 

September message as 

a springboard for overall 

health and wellbeing; not only 

for prostate health, but their 

health in general. 

Sometimes men tend to ignore their own 

health vulnerability, so it’s time for a 

refresher on committing some effort to 

preventative measures. 

· Eat more fruit and vegetables. Tomatoes, 

watermelons, pink grapefruits, guava and 

papaya contain lycopene, a powerful 

antioxidant. Cruciferous 

vegetables such as broccoli, 

cauliflower, cabbage, brussels 

sprouts, bok choy and kale also 

are good choices. 

· Let your doctor know if you have 

a family history of prostate cancer. 

Having a father or brother with prostate cancer 

more than doubles a man’s risk of developing 

this disease. 

· Include more soy in your diet from sources such as 

tofu, soy nuts or soy flour or powders. 

· Don’t smoke. 

· Eat more selenium-rich foods such as wheat germ, 

tuna, herring and other seafood and shellfish, beef 

liver, kidney, eggs, sunflower and sesame seeds, 

cashews, mushrooms, garlic and onions. Selenium 

reduces risk of prostate cancer. 

· Get a PSA blood test and digital rectal exam 

annually, beginning at age 50. Men at high risk, 

such as African American men or men with a 

strong family history of prostate cancer should 

begin testing at age 45. 

These are all very important – and should be 

upheld every day of every month of every year. 

But there are many signs that the body needs 

more support. Placing emphasis on maintaining a 

healthy lifestyle can help our bodies be less likely 

to have problems with genetic or lifestyle-based 

diseases. 

One key is to minimise inflammation, which 

comes about through the body’s need to bring 

more ‘circulation’ to an injured or diseased area. 

I place circulation in apostrophes as circulation 

is source of energy and nutrition and used for 

the removal of toxins and disease. Nerves and 

lymphatics have as important a part to play as the 

circulation. 

Inflammation can come about due to an area 

of weakened structure. It can be acute through 

injury, or chronic through long-term deterioration 

or long-term injury. 

I liken it to an ox bow curve in a stream. A little 

blockage occurs which stops the full flow of the 

stream to be able to cleanse that area. This leads 

to more build up and over time the stream finds a 

new way and flows around the area. 

If our ‘circulation’ cannot cleanse/nurture/rejuvenate 

an area – inflammation and pain will set 

in, including physical deterioration. In your gut or 

organs this leads to poor assimilation of nutrients 

and removal of toxins leading to an ever-increasing 

deterioration. 

Early symptoms can be noted by the daily 

signs of your body, a new symptom or a change in 

pattern of the old weakness you have always had. 

BY MONICA 

VAN DE WEERD 

Monica van de Weerd is a well respected 

Waikato based beauty therapist and 

aromatherapist, with an impressive 

knowledge of natural health and wellbeing. 

She and husband Frans (a qualified 

physiotherapist, homoeopath, craniosacral 

therapist and bowen therapist) are committed 

to living a naturally healthy lifestyle. 

www.naturallyhealthy.co.nz 

Also digestive bloating, changes in stools, a pain 

or discomfort you had not noticed before. 

Your cells are full of cellulite, your energy levels 

are low, your immunity is never quite getting on 

top of symptoms, and wounds not healing correctly. 

Listen to your body and act on those symptoms. 

There are also times when there are no symptoms 

- but for those of us who do have them – you need 

to act. 

Natural Health works when applied correctly 

with the right information. Your wellbeing is the 

basis to everything you can do and be. Act now 

by getting more information. Talk to your trusted 

local health store or health practitioner. Do not 

allow them to sell you an A-Z of products through 

fear. Get the right advice and support so you can 

make choices. Results should be seen and felt. 

Ask what results you should see or feel. Natural 

Health works beside your diet and lifestyle. Make a 

change to be healthier for best prevention today. • 

Cambridge prostate 

cancer support group 

brings guys together 

Kiwi men are under seige. Prostate cancer remains the 

most common form of cancer for New Zealand men and 

accounts for 3000 diagnoses and 600 deaths annually – one 

in 10 Kiwi men will develop prostate cancer in their lifetime 

and too many are dying by leaving their check-ups until it is 

too late. 

Cambridge local Graeme Montgomery, 67 years old, was 

diagnosed with prostate cancer in October 2015 and underwent 

surgery in December 2015, an experience which has 

motivated him to start a support group in his community. 

“While on holiday at the beach with my family following 

surgery I had the idea to figure out a way that men in my area 

could get together,” says Graeme. “Having people to share 

your experiences with is so important.” 

Up to 10 local men, and occasssionally wives or partners 

as well, come together to catch up over a beer or a meal every 

two months thanks to Graeme’s initiatives. 

Aside from a sense of cammeraderie and providing an 

understanding environment to open up, Graeme says the biggest 

benefit is the opportunity to talk to guys who have been 

through the diagnosis and treatment process. 

“Being able to share how you are going, where you are at 

and get feedback on treatment options undertaken by other 

guys, is hugely important and we find that blokes who might 

be a bit shy really open up.” 

Having lost his own father to prostate cancer aged 69, 

Graeme had an annual ‘WOF’ check for the past 10 years, a 

critical action for men who have in the past had males in their 

family diagnosed with prostate cancer. 

Graeme Woodside, Prostate Cancer Foundation CEO, says 

too many men are dying when a simple test can save lives. 

“Enough is enough. In 2016 it’s time for Kiwi men to take 

more responsibility for their prostate health, starting from 

the time they turn 40, especially if there is family history of 

this disease and a simple blood test is all it takes to start the 

testing process.” 

Blue September is having a shake-up this year and 

challenging New Zealanders to face their fears –there are a 

million experiences more terrifying than getting a prostate 

check up. 

From funding groundbreaking research to hosting support 

groups nationwide, every dollar counts this Blue September. 

Go to www.faceyourfear.org.nz to find out how you can face 

your fear, see some famous Kiwis facing their fears and donate 

to the Prostate Cancer Foundation. • 


Nuts make 

you fat? 

What a big 

fat myth... 

The idea that nuts make 

people overweight is one 

of those urban myths which 

doesn’t go away. According 

to recent research the reality 

is quite the opposite – nut 

eaters are more likely to 

weigh less. 

A 

recent literature review Nuts & 

the Big Fat Myth, released by Nuts 

for Life in Australia, [1] busts the 

misconception that the high fat content 

of nuts could lead to weight gain. The 

review says that people can eat nuts even 

if they’re worried about their waistline. In 

fact, eating nuts should be encouraged. 

The report explains that nut eaters 

absorb less fat as the fibrous walls in nuts 

help stop the body from absorbing up to 

20 percent of the fat in nuts. The high 

amount of protein, fibre and unsaturated 

fats in nuts works hard to suppress hunger 

and if they are snacked on regularly, 

people are likely to feel fuller for longer. 

[1] 

Nuts also send satiety signals to the 

brain and regular consumption boosts 

resting metabolic rates by 5-10 percent. 

“This report is great news for Kiwis as 

we could definitely consume more nuts,” 

says New Zealand Nutrition Foundation 

dietitian Sarah Hanrahan. 

“If you take a local example like Prolife 

Foods, New Zealand’s largest importer 

of nuts, they estimate Kiwis consume 

less than 5g of nuts per day. It’s evident 

we need to work harder to dispel the fat 

myth and focus on how beneficial they 

are for our diet.” 

Nuts for Life dietitian, Lisa Yates, says 

that as well as the positive impacts to 

weight management, Nuts & the Big Fat 

Myth has highlighted those people who 

eat 30g or a handful of nuts each day 

tend to have a lower body mass index 

(BMI), better diet quality and less chance 

of acquiring heart disease compared with 

those that don’t eat them. {2} 

“So believe what the dietitians are 

telling you when they say low fat diets are 

out and diets full of healthy fats are in,” 

she says. 

The New Zealand Nutrition Foundation 

agrees: “Nuts are nutrition-packed 

powerhouses. It is important that people 

understand the difference between good 

and bad fats so they know that healthyfat 

plant foods such as nuts are good 

for them, rather than thinking they are 

bad because you will gain weight,” says 

Sarah. 

“While nuts are high in calories, we 

don’t absorb all those calories as up to 

15 percent of the energy in nuts may be 

excreted. Their benefits such as keeping 

you feeling fuller for longer outweigh the 

risk of gaining weight. 

“When we take a look at the current 

obesity epidemic we know it’s not down 

to nuts,” Sarah adds. 

The 2014/15 New Zealand Health survey 

states that nearly 31 percent of Kiwi 

adults and 11 percent of children aged 

2-14 years were obese. 

“The rise in obesity can be attributed 

to poor food choices and a lack of exercise 

so it’s essential we encourage New Zealanders 

to base their diets on wholefoods 

that are full of nutrients.” 

“There’s no denying it - a handful of 

nuts is much better for you than handful 

of potato chips.” 

With almost 250,000 Kiwis living with 

Type 2 diabetes, weight management is a 

crucial factor to manage the disease. Nuts 

cause a low glycaemic index effect when 

they’re eaten with carbohydrate rich 

foods, which means people with diabetes 

don’t get hungry as quickly as their blood 

glucose is stabilised. 

Diets high in saturated and trans fats 

have been linked to an increased risk of 

insulin resistance. Insulin resistance leads 

to weight gain, however, when 30g of 

nuts are eaten in a daily Mediterranean 

diet, fasting insulin and insulin resistance 

are reduced, resulting in a positive impact 

on blood glucose and cholesterol, and 

proving that nuts are an excellent addition 

to your diet for managing weight. [2] 

The nutritional cocktail nuts provide, 

including healthy fats, plant omega-3s 

and sterols, fibre, antioxidants, vitamins 

and minerals, means if Kiwis enjoy a 

handful of nuts (30g) a day, they will be 

equipped with the nutrients to contribute 

to a healthy heart, lowered cholesterol 

and a reduced risk of coronary heart 

disease. 

Kiwis can celebrate their love for nuts on 

National Nut Day on Tuesday October 18. 

For more information on nuts and recipe 

ideas visit www.alisonspantry.co.nz or 

www.motherearth.co.nz. 

For more information on nuts and weight 

management visit www.nutsforlife.com.au • 

Reference: 

[1] Nuts & the Big Fat Myth: The positive role for nuts 

in weight management. 2016. [2] Nuts and weight 

management. Nuts for Life 2016, www.nutsforlife.com.au 

Nuts and weight facts: how do 

nuts help manage weight? 

- Satisfying hunger and reducing 

appetite 

- Fewer kilojoules absorbed 

- Increased energy expenditure 

- Low glycaemic index effect 

- Improving insulin sensitivity 

- For all of these reasons, and 

their positive impact on blood 

cholesterol, nuts are an excellent 

addition to a healthy eating 

pattern for managing weight 

Use your nut 

·Raw nuts are best with the skin 

on as most of antioxidants and 

WIN WIN WIN 

Go nuts for health! 

It’s a well-known fact that nuts are 

not only delicious but nutritious. 

Returning for the fifth year on 

October 18, National Nut Day is 

about celebrating the multiple 

health benefits of the wholesome 

and delicious nut. 

To celebrate, we have 10 

delicious Mother Earth Deluxe 

mix packs to give away (worth 

$32) – each with their own unique 

health story. 

For further information, check out 

www.motherearth.co.nz. 

#NationalNutDayNZ 

phytochemicals are located on the 

outer soft shell. 

· Nuts are a great source of fibre, 

particularly with the skins left on. 

· Nuts are one of the few plant 

sources of omega-3 and as a plant 

food, they are naturally free of 

dietary cholesterol. 

· To keep nuts in the best 

condition, store them in an airtight 

container in the refrigerator or 

freezer. Nuts can be refrigerated 

up to four months and frozen up to 

six months. 

· Nuts have their own day! 

Celebrate the multiple benefits of 

the wholesome and delicious nut 

on National Nut Day – October 18, 

2016. 

To enter, email your name and 

contact details, with Nut Day in the 

subject line, to win@fitnessjournal. 

co.nz or enter at fitnessjournal.co.nz 



www.fitnessjournal.co.nz 

Reference: Nuts for Life 2016

Ancient grain 

on the rise 

Hailed as the ‘next quinoa’ sorghum is an exciting ancient 

grain that is making a comeback globally thanks to its 

versatility, nutrient content and gluten-free properties. 

Sorghum originates from northeast 

Africa and is packed with nourishing 

plant-based goodness, including 

protein, fibre and minerals like phosphorus, 

potassium, calcium and iron. It is 

also is high in antioxidants. 

The nutty flavour and slightly chewy 

texture makes Sorghum a very versatile 

grain that doesn’t lose its shape or go 

“gluggy”. It can be used as an alternative 

to Israeli couscous, rice, buckwheat, 

quinoa, pasta or any other staple. 

Sorghum can be added to a wide range 

of cooking such as soups, stews, risottos 

or slow cooker meals, and once cooked, 

can be kept in the fridge for a nourishing 

addition to salads and snacks. 

Managing director of Ceres Organics, 

Noel Josephson says that conscious 

eaters are always looking for protein and 

fibre-rich alternatives to refined carbohydrates. 

“Sorghum is one of the most nutrient-dense 

grains and is also gluten free. 

We are also happy to report that Ceres 

Organics Sorghum carries the Coeliac Society’s 

crossed-grain certification,” says 

Mr Josephson.” • 

Celebration of Waikato 

cheese makers and brewers 

While October is well known around the world for 

its celebration of beer (Oktoberfest anyone?), closer 

to home there’s a far more flavourful reason to 

celebrate October – it is also NZ Cheese Month. 

With Waikato proudly being home 

to several award winning cheese 

makers and exciting craft brewers, 

it is time to celebrate these artisan 

producers. 

At the forefront of promoting 

local food producers and hospitality 

industries, Waikato Food Inc is 

bringing local brewers and cheese 

makers together for 2016 Ferment 

Fest, an inaugural event to be held 

at SkyCity Hamilton on Saturday 

October 1. 

Chairperson Vicki Ravlich-Horan 

says this free event is just the start. 

“We hope it will grow to be an 

annual fixture on the calendar and 

grow each year,” she says. 

Cheese maker Sue Arthur from 

Over the Moon Dairy says “we are 

really excited to be working together 

with the Waikato artisan beer 

industry because cheese is good with 

all kinds of drinks, not just wine!” 

Visitors are invited to meet people 

behind the tasty Waikato creations, 

and to taste and talk to local cheese 

makers and brewers. 

“It’s an opportunity to learn 

something about the two crafts, 

while also gaining an appreciation 

of what talent we have here in the 

Waikato,” says Vicki. 

“This event couldn’t have 

happened without the generous 

support of SkyCity, who have provided 

not only the venue but taken care of 

the ever increasing licensing headache 

such events entail.” 

Waikato Food Inc is a not for 

profit member based organisation 

with two goals; promoting and 

growing food and hospitality 

businesses in the Waikato. 

2016 FERMENT FEST 

Saturday October 1, 11am – 5pm 

SkyCity Atrium, Hamilton 

Entry – FREE 

waikatofoodinc.com/fermentfest 

Sorghum with garlicky beans and miso dressing 

Dairy-free, egg-free, gluten-free, vegan. 

Ready in 60 minutes | serves 4 

INGREDIENTS 

FOR THE SALAD 

1 cup organic sorghum 

3 cups water 

¼ teaspoon salt 

2 bunches green beans, ends trimmed 

1 tablespoon organic olive oil, extra virgin coldpressed 

1/2 teaspoon organic sesame oil, toasted 

2 cloves garlic, minced 

3 tablespoons organic sesame seeds, unhulled 

Greens like arugula, kale or spinach to serve 

FOR THE MISO DRESSING 

2 tablespoons lemon juice 

1 tablespoon organic cashew butter 

1 teaspoon Natto miso (Japanese chutney) 

1 teaspoon organic maple syrup 

1 clove garlic, finely grated 

sea salt and ground black pepper, to taste 

2 tablespoons organic olive oil, extra virgin 

cold-pressed 

METHOD 

– Preheat oven to 200˚C. 

– Rinse sorghum and place in a pot with water 

and sea salt. Bring to the boil, then simmer until 

sorghum is tender but still chewy, about 50-60 

minutes. Drain and set aside. 

– Place beans in large bowl and toss through 

the oils and garlic. Arrange beans on baking 

sheet and sprinkle with sesame seeds and 

season. Place in oven for 10-15 minutes or until 

your beans are a little crispy. 

– Next make your dressing. Combine all dressing 

ingredients in a small bowl and whisk until 

you have a smooth sauce. Set aside. 

– In a large bowl, combine beans, sorghum, 

and greens. Drizzle over the dressing and serve 

warm. 

Ceres.co.nz 

WIN WIN WIN 

Give sorghum the taste test 

yourself, with one of three 

prize packs of Ceres Organics 

Sorghum to be won. 

To enter, email your name 

and contact details, with 

SORGHUM in the subject line, 

to win@fitnessjournal.co.nz or 

enter at fitnessjournal.co.nz 

Entries close September 30, 

2016. 


Eat 

The best places 

to eat in Waikato 

This month's recipe 

Cafe Irresistiblue 

Cafe Irresistiblue at Monavale Blueberries is a unique 

orchard cafe situated in the heart of Waikato. Set 

among New Zealand’s largest certified organic 

blueberry orchard, the cafe has amazing views over 

the orchard towards the mountains beyond. 

Open every day from 9am - 4.30pm, with high ceilings 

and a rustic, country feel, the cafe is a great place to 

visit, relax and enjoy a cup of organic coffee and a 

delicious fresh meal incorporating an enticing palate 

of local flavours. 

The on-site orchard shop offers delicious fresh and 

frozen organic blueberries and other organic blueberry 

products, including juices, jam, spreads, chutney, 

salad dressing and sauces. The café can also be 

booked for special functions, day or evening. 

Treat yourself to the Cafe Irresistiblue blueberry pie, 

packed full of blueberries and is delicious. Can be 

made as one large pie or put into 4-5 smaller dishes 

(try making heart-shaped ones for Valentine’s Day). 

Blueberry Chutney 

500g frozen organic blueberries 

300g diced onions 

100ml white vinegar 

50ml of red wine 

40ml of organic orange juice 

66g grams of organic raisins 

70g of organic sugar 

1 tsp of salt 

1 tsp of cinnamon 

1 tsp of ginger 

½ tsp of cayenne pepper 

1 Tbsp oil 

Sautee onions until clear. Add spices. 

Stir over heat for 5 minutes. Add the rest of 

ingredients. Bring to the boil and simmer for 

45 minutes. Pour into persevering jars. 

Great served with cheese or meats. 

Centrally located and plenty of parking, 

come see us for a coffee and treat 

Perfect for meetings or a quick snack 

on the go 

16 Mill Street, Hamilton 

OPEN 

7.30am – 3.00pm Monday to Friday 

Find us on Facebook 

80482 

OPEN Monday - 

Saturday 

Order and pick up 

available Monday – Friday 

With our salads in hot demand, we are now 

offering a convenient phone ordering system to 

pre-order and pick up your favourite menu items! 

www.fastlane.kiwi 

800 Victoria Street, Hamilton 3204 | 07 839 0886 

WE ARE ABLE TO CATER FOR MOST 

DIETARY REQUIREMENTS 

INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN, 

VEGETARIAN, PALEO, LOW CARB & HIGH CARB 

80199 

A country café in the heart of the Waikato 

3 ulster st, hamilton 

open 7am - 3.30pm monday - sunday 

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 


20385 

contact us now 

phone: 07 838 2045 

southernspicenz@gmail.com 

www.plus91cafe.co.nz 

find us on facebook at 

www.facebook.com/plus91cafe 

20284 


Schools encouraged to promote active lifestyles 

Waikato schools are among those invited to participate 

in the AIA Healthy Kids Challenge; using leading New 

Zealand athletes to inspire, motivate and educate primary 

school children and their parents to lead healthier lives. 

International rugby winger Cory Jane is 

getting behind the Challenge, launched 

by AIA Insurance New Zealand. The 

five-week programme aims to inspire 

15,000 primary school children to be 

active and eat well – all while having fun 

and learning. 

As part of the programme, each child 

receives a free pedometer to count the 

number of steps they take every day; each 

child also gets to create their own unique 

avatar. The programme records the daily 

average steps of each class, giving them 

the opportunity to win prizes, including 

AIA sports grants and Huawei tablets for 

their school. 

The children’s journey will be captured 

in a virtual online world showing the progress 

of their avatars as they work together 

to unlock new destinations. As children 

complete each leg, they’re shown an animated 

video of their avatar exploring each 

new place with Cory and other NZ sporting 

stars. They learn about the history and 

culture of the countries they ‘visit’, and get 

health tips along the way around. 

“Learning about the benefits of exercise 

and a healthy diet, and being supported 

to achieve this, will set children 

on the right path. I’m excited to lend my 

support to this programme which aims 

to seed these important messages at an 

early age,” says Cory. 

“The AIA Healthy Kids Challenge 

rolls exercise and education into one fun 

programme; it’s a great way to motivate 

kids. Wearing a pedometer will give them 

another reason to get moving and rack 

up some clicks.” 

“The children’s journey 

will be captured in a 

virtual online world 

showing the progress 

of their avatars as they 

work together to unlock 

new destinations.” 

Parents can become involved too by 

getting active with their kids, says Cory, 

father to four young children. 

Parents are encouraged to use the 

website or download the challenge app 

and track their own steps and get active 

as a family. The more parents involved 

with each participating class, the more 

chances the class has to win great prizes. 

And parents can also win prizes as well. 

“We want to encourage Kiwi primary 

school kids and their families to improve 

their general health and wellness,” says 

AIA New Zealand head of marketing and 

communications David Savidan. 

“The AIA Healthy Kids Challenge harnesses 

digital technology, which is often 

seen as a barrier to a healthy lifestyle.” 

AIA’s recent Healthy Living Index 

concluded that unless there is a concerted 

effort by parents and schools to promote 

exercise and restrict screen time, 

there will be significant challenges to the 

younger generation leading healthier lives. 

“The AIA Healthy Kids Challenge is part 

of our aim to improve health outcomes for 

every Kiwi, and what better place to start 

than with our kids,” says Mr Savidan. 

The AIA Healthy Kids Challenge is 

based on a programme piloted in Australia, 

where teachers noted that participating 

students were more motivated to 

be physically active while the programme 

was underway. 

Registrations for the AIA Healthy Kids 

Challenge are now open, but places are 

limited. The programme will get underway 

on October 26. • 

· Registrations for the free AIA 

Healthy Kids Challenge are open 

at www.healthykids.kiwi 

· Entries are limited to the first 

15,000 primary school students 

and each student receives a free 

pedometer, and can create their 

own individual avatar 

· Parents can enter too, monitoring 

their activity with their smart phone 

via the AIA Healthy Kids Challenge 

App and logging activity online 

· Sporting and equipment grants 

and 50 Huawei Tablets to be won 

· The five-week programme begins 

on October 26 

Is dieting the answer? 

For those who want to shift a few kilos for health, or who 

want to make sure they get the right food to keep up 

energy levels, it can seem like there are so many conflicting 

opinions and advice that it’s tough to know what’s right. 

We do need to be taking care of 

what we eat. Despite all the 

advances in health and science 

that should be helping us live a longer 

and healthier life, we are facing a future 

where many of us have a shortened life 

due to unhealthy food choices, and lack of 

regular physical activity. 

Many people try and improve their 

diet by investing time and money in food 

plans, quick fix diets and ‘detox’ plans 

that promise results for little effort. 

While their intentions are well meaning, 

if health is the aim, then a balanced 

sensible approach, and advice from a professional 

rather than from an advertisement 

is more likely to provide the health 

results you want. 

Sugar 

If you have taken on board the many 

health messages, and want to consume 

less sugar, well done. There is no shortage 

of research that will confirm that reducing 

the amount of sugar, and thus the 

amount of processed food will contribute 

to your health. 

When it comes to sugar the less we 

consume the better. For some this may 

mean a complete removal from their diet, 

and for others a reduction. It is important 

to note that sugar provides calories but 

has no nutritional benefit, so there is no 

health benefit in consuming it. It’s just 

about taste and convenience. 

Real food or supplements? 

No one chemical, food or supplement is 

going to make you healthier. In fact, it’s 

our reliance on processed food that is 

causing much of the damage. Real food, 

in as close to its natural form is going to 

have better health results than anything 

out of a packet or fast-food outlet. 

Combine plenty of unprocessed food in a 

balanced diet with treats kept to a minimum, 

with regular exercise to help you 

maintain a healthy weight. 

Too much fat? 

This is an area that seems to have 

completely conflicting information 

depending on who you speak with. The 

area around animal versus vegetable 

fats is full of debate at the moment, and 

continuing research is giving us more 

information. 

Too much fat is not good for us, and 

regardless of its source, should not be 

over consumed as too much of any food, 

be it ‘good’ or ‘bad’, is not the best option 

for our health. 

Many processed foods contain high 

quantities of fat without much nutritional 

value, so a diet full of whole foods is 

going to better for you. 

It’s going to take some effort 

With the huge volume of unhealthy but 

cheap and readily available foods on 

offer, and the increasing demands on 

our time, any change of lifestyle is going 

to be some work. Time and effort spent 

preparing healthy meals and taking time 

out to get active may be a challenge in the 

short term, but the long-term gains will 

be worth it. The added benefit of exercising 

is that it can improve your mood and 

increase your energy levels, which will 

make the effort worthwhile. 

Exercise plays an important 

role in health 

It is true that you can’t out exercise an 

unhealthy diet, but exercise is an important 

contributor to health. While the 

latest diet product may claim that you 

can lose weight effectively and maintain 

good health, without exercise the World 

Health Organisation reports that physical 

activity is fundamental to energy balance 

and health. And the NZ Ministry of Health 

recommends lifestyle approaches rather 

than single factor approaches to weight 

management. 

So instead of looking for a quick fix, 

look at making sure you eat a well-balanced 

diet, and talk to a registered exercise 

professional about making exercise a 

part of your health plan. 

www.reps.co.nz 

The NZ Register of Exercise Professionals 

(REPs) is an independent not-for-profit 

quality mark of exercise professionals and 

facilities. Using REPs Registered Exercise 

Professionals 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. REPs is 

affiliated globally to other national exercise 

professional registers representing more than 

210,000 exercise professionals through the 

International Confederation of Registers for 

Exercise Professionals (ICREPs) 

www.icreps.org • 


Have skates, will travel 

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 

While most teenagers dream of travelling the world 

sometime in their future plans, Hannah Jensen has already 

ticked off a significant amount of countries, thanks to her 

success in her sports of inline and ice hockey. 

As profiled in a recent issue of Fitness 

Journal, the Hamilton teenager 

is enjoying continued success in 

both sports, and recently returned from 

competing in Hawaii, complete with stash 

of medals, trophies and championship 

rings from the American Athletic Union’s 

Inline Hockey Junior Olympics and US 

Adult Nationals, where she was selected 

as captain of the NZ 18U women’s team. 

The team entered an 18U grade but 

found itself competing in a combined 

grade against mostly senior women's 

teams, making it through to the finals in 

the international section against Canada 

senior women (the same team which won 

the World Champs in Italy) and finishing 

with an impressive silver. 

Hannah’s team also won gold in the 

club division, playing in the final against 

Hawaii, who managed to add some USA 

players from the previous tournament 

in an attempt to strengthen their team. 

While many of the Kiwi team members 

had never played at that level previously, 

they managed to hold off and defeat the 

strong Hawaii side. 

After returning to Hamilton, Hannah 

spent some time travelling around New 

Zealand in the final games of her national 

tournaments, this time swapping her 

inline skates for ice skates, as part of the 

NZ U18 ice hockey team. 

Her bags are once again packed as she 

leaves for Denmark this month where she 

will spend a gap year improving her Danish 

language and her ice hockey. Hannah 

will play for a Danish ice hockey club, but 

will have to travel to Germany, Sweden or 

another European country to play inline 

hockey, as they don’t play inline hockey 

in Denmark. 

Although Hannah has dual citizenship, 

she is committed to playing for New 

Zealand. 

The former Fraser High School head 

girl admits it has been tough financially 

to fundraise for her international competitions, 

but is adamant the sacrifice is 

worthwhile. 

“Playing inline and ice hockey has 

given me once in a lifetime opportunities 

and taught me valuable skills that have 

translated into other areas in my life. 

I have travelled lots of the world doing 

what I love and I’ve made lifelong friends 

– something that money cannot buy,” 

she says. • 

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

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

20321 

9 TH - 16 TH September 

Centre of Performing Arts, Southwell School 

www.halfasixpence.co.nz 

Music and Lyrics 

by David Heneker 

New Version 

by Warner Brown 

Lyrics for “A Normal Working Day”, “My Heart’s Out There (What Should I Feel?)”, “This Is It”, “Be 

Determined”, “The Cricket Match”, “No Need Of Economy”, “Finesse”, “That’s What Money’s For” and 

“What Should I Feel?” by Warner Brown 

This amateur production is presented by arrangement with JOSEF WEINBERGER LTD. 

PURCHASE YOUR TICKETS AT WWW.ITICKET.CO.NZ 

80279 



Breathe Better September 

How do you breathe better? Isn’t that something that we 

do naturally every day? Most people can’t imagine not 

being able to breathe properly, but for the one in six Kiwis 

living with a respiratory condition, this is a reality. 

This month, the Asthma and Respiratory 

Foundation NZ launches the 

first ever respiratory awareness 

month in New Zealand. Breathe Better 

September is a national movement for 

Kiwis to show their support for better 

breathing and healthy lungs. 

“More than 700,000 Kiwis have a respiratory 

condition, it’s the third leading 

cause of death and costs the country $5.5 

billion each year,” says Asthma and Respiratory 

Foundation NZ chief executive, 

John Wills. 

“But despite New Zealand having one 

of the highest rates of respiratory disease 

in the world, it is not highly profiled.” 

Breathe Better September encourages 

Kiwis to start thinking about how they 

can improve their respiratory health, and 

information will be shared throughout 

the month to support this. The Foundation 

is also calling for people to sign a 

photo petition to show their support for 

better breathing. 

Foundation ambassador Erin Simpson 

says, “It’s so easy, grab a piece of paper 

and a pen, write Breathe Better September 

and send in a photo holding it up. 

Post it on your social media using the 

campaign name as the hashtag to help us 

raise awareness.” 

Breathe Better September comes nearly 

a year after the launch of Te Hā Ora: National 

Respiratory Strategy. The strategy 

highlights a range of respiratory conditions 

that are prevalent in New Zealand, 

and the shocking statistics showing many 

conditions are on the rise. The strategy 

sets out clear steps that all new Zealanders 

need to take to reduce the impact of 

the disease. 

Respiratory disease includes asthma, 

bronchiectasis, bronchiolitis, pneumonia, 

chronic obstructive pulmonary disease 

(COPD), lung cancer and obstructive sleep 

apnoea. • 

QUICK FACTS 

• Respiratory disease is New Zealand’s 

third most common cause of death. 

• Respiratory disease costs New Zealand 

more than $5.5 billion every year. 

• One in six (more than 700,000) New 

Zealanders live with a respiratory condition, 

and these rates are worsening. 

• Respiratory disease accounts for one 

in eight of all hospital stays. 

• More than half of the people admitted 

to hospital with a poverty-related 

condition are there because of a 

respiratory problem such as asthma, 

bronchiolitis, acute infection or 

pneumonia. 

• People living in the most deprived 

households are admitted to hospital 

for respiratory illness over three times 

more often than people from the 

wealthiest areas. 

• Across all age groups, hospitalisation 

rates are much higher for Pacific 

peoples (2.6 times higher) and Maori 

(2.1 times higher) than for other ethnic 

groups (Telfar Barnard et al., 2015). 

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 


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 



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Fitness Journal September 2016

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