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lisa potterEditor

It is hard to believe that Christmas is almost here. I have long been mocked and scorned by friends and family for the fact I usually (and smugly) have

most of my Christmas shopping done be-fore the year is even half way through.

It’s not that I am well organised, it’s more a case of seeing the perfect gift for someone and buying it.

This year is an exception. Is it just me, or does each year go faster and get even busier than the year before? This year I have bought NO Christmas presents. Not yet. And I can’t even find a day in my calendar to set aside for shopping. I might be relegated to being a Christmas Eve shopper, or an online shop-per. I can barely believe it.

As my children grow older, I have been trying to convince them that the gift of an experience is far superior to a toy or technol-ogy, Last year they grudgingly agreed. This year they are wholeheartedly on board.

And as editor of Fitness Journal I’ve uncovered some pretty fantastic Waikato

experiences to treat them to. They don’t know it yet, but we’re off rock climbing, paddle boarding and exploring. (And no I haven’t spoiled the surprise. They never read anything I write – just in case it’s a house-work list).

If you’re planning to head away for summer, don’t forget to look close to home first. It never ceases to amaze me how many people haven’t even explored their own back yard. And Waikato has a fairly spectacular back yard when you bother to look.

Check out our quick guide to some top spots for a weekend getaway. I challenge you to visit one (or all) of them, find a few more of your own and share them with us ([email protected]).

Hopefully I’ll see you in the great Waikato outdoors.

Merry Christmas.

From the editor

competition terms and conditions:Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.

12 Mill Street, Hamilton Po Box 1425, Hamilton 3240. Phone: (07) 838 1333

www.wbp.net.nz

PUBL IC AT IONSWaikatoBusiness


Fitness Journal

find us on facebook:www.facebook.com/fitnessjournalwaikato

subscribe to the e-edition it’s free just visit:www.fitnessjournal.co.nz/subscribe

COVER phOtO Solscape tipi photo by K. George

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fitness journal December 20141

Advance Physio

Functional Movement Screen with

personal trainer (PT) $35

Assessment with a P.T and Physio $110

Wellness check with a P.T, Physio and Nutritionist $160

Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability / Functional Movement Training

Phone 07 834 9901

www.advancephysio.co.nz

AdvANce PhySioTherAPy @ Flex Fitness

62 church road, Te rapa, hamilton

AdvANce PhySioTherAPy

711 victoria Street, hamilton

On any Wellness check

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Fitness Journal


Fitness JournalVolume 1: issue 5 December 2014

waikato edition

win an anytime fitness gym membership – plus lots more competitions

summer

escapes

Fancy a weekend

getaway? Go local

page 6

get your yoga fix –

new wellness hub p14

the art of personal

training p8

science + fitness

= saVVy p12

nutritious food – is your

body utilising it? p31

free

The Fitness Journal team...carolyn richter-VisserAdvertising account managerP: (07) 838 1333 M: 021 801 883E: [email protected]

deidre morrisSales directorP: (07) 838 1333M: 027 228 8442E: [email protected]

tania hoggGraphic designerP: (07) 838 1333 E: [email protected]

lisa potterEditorM: 021 249 4816E: [email protected]

alan nebendirectorP: (07) 838 1333M: 021 733 536E: [email protected]

barbara hamblingAdvertising account managerP: (07) 838 1333M: 0294 227 227E: [email protected]

electronic forwarding

editorial (News releases/photos/letters): [email protected]

production (Advertising copy/proofs): [email protected]

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#loveitthese are a few of our favourite things...

we’re blissed out... in these divine amanda alexander pJsNew Zealand designed and made, these pyjamas are from the Amanda Alexander Collection. Gorgeous fabrics and the softest cotton make for a dreamy night’s sleep. www.amandaalexandercollections.com

we’re kick-starting our day with...myron’s muesli Created by a champion to feed future champions. Natural ingredients, delicious flavours (we’re hooked on cranberry, coconut, orange and cashew). A tasty bag of goodness. www.myronsmeusli.com

we’re drinking...six barrel soda – what a taste explosion We’re addicted to the flavoursome NZ made delights such as cherry and pomegranate, sarsaparilla, celery tonic and orange dandy. Flavours change with the seasons. Handmade and bottled in small batches, the colours and flavours come from the natural ingredients. www.sixbarrelsoda.co.nz

we’re wearing...plantae avocado pear eye contour cream If ever there’s a month where you need eye cream, December is it! This light, easily absorbed gel-like cream helps diminish the appearance of fine lines and wrinkles - revealing an uplifted eye area ready to party. www.plantae.co.nz

we’re treating ourselves to... kiwiyo and fresh fruit toppings from KiwiYo at The Base. Choose from healthy options or sweet treats. The perfect post-workout snack. www.kiwiyo.com

we’re kicking up our heels... in merrell all-out-fuse Responsive, resilient and flexible, these supple running shoes let you go all out on the trail. Plus they’re super breathable for summer and vegan friendly. www.trekntravel.co.nz

we’re reading ...shark man by hamilton’s riley elliot It’s a fascinating read, even more so for the fact it’s an insight into a local bloke’s obsession with sharks and his journey to becoming a recognised expert on the subject. Discover the world of Riley Elliott as he reveals the ocean’s most feared and misunderstood predator. www.randomhouse.co.nz

we’re super proud of... Valerie adams Our Kiwi athlete has been named World Athlete of the Year. World. Athlete. Of. The Year. That’s right. Best in the WORLD. That is some serious achievement.

Well done Val.


WIN – Sleek luscious and healthy summer hair is all yours, with this fantastic prize pack of Angel En Provence hair care. It’s natural goodness for your hair; with no parabens, no mineral oil, no parafin oil and no animal testing. We’ve got gift packs of orange flower shampoo, orange flower con-ditioner and grapefruit thermal protection spray. The products smell delicious and feel fantastic - your hair will thank you. Available from NV Hair.

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Indulge in your best night’s sleep ever, wrapped in the deliciousness of top quality cotton pyjamas from the Amanda Alexander Collection, and with a handmade soy candle, delicately scented to soothe and relax.

UK born Amanda Alexander is unasham-edly Kiwi, but her love of classic style with a modern twist remains. The creative mother of two has turned her hand to decadent hand-made luxurious pyjamas and other exclusive goodies such as her unique handcrafted candles. If it’s luxe, elegant and classic, odds are Amanda loves it. We love the Amanda Alexander Collection.

ENtEr to WIN a pair of Amanda Alexander Collection pyjamas and a candle – just in time to kick start your New Year.

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WIN a six pack of Six Barrel Soda – the flavours are close to mind blowing. Better still, this Wellington-based business is all about natural processes and making recipes the old fashioned way from real ingredients. “We’re drink makers not chemists. We keep them in brown bottles because like good beer the amber glass protects them from the sun and keeps them perfect.”Check out www.sixbarrel-soda.co.nz for more information and local stockists.

Keyword: Six Barrel Soda

WIN one of three $20 KiwiYo (at the Base) vouchers to treat you and some friends to summer deliciousness. Serve your own FroYo, add your choice of toppings and sauces, then weigh and pay. It’s a fun experience for the whole family and a delicious healthier option frozen dessert with the health benefits of probiotics and live cultures. Now swirling from 9am - 9pm at The Base. You Gotta Go! www.kiwiyo.co.nz; www.facebook.com/kiwiyonz

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To enter any of these competitions, email your name, address and contact information to [email protected] with the keyword of the prize you would like to win in the subject line, or visit www.fitnessjournal.co.nz Entries close January 5, 2015.

What inspired you to create the Amanda Alexander Collection?

My inspiration comes from my desire to make people happy and to make them and their home feel beautiful. I’ve always loved to be surrounded by candles, flowers, luxurious fabrics and bed linen. I love soft cotton bed linen and also clothes. Since I was a little girl I’ve always wanted to have a collection of my own and now my dreams are coming true. How do you relax?

Relaxing - hmmm, not a lot of that in this busy household, but my fave way to relax is to curl up on my sofa in a pair of AA Collection PJs, with a glass of champagne and watch Coro. And gardening, I find that very relaxing too. Your favourite pamper treat?

A facial and massage at East Day Spa in Auckland...total decadence. Favorite candle scent?

Our new fragrance ‘Summer’, it’s just beautiful.

Work on your fitness anytime, with a membership at Anytime Fitness.

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Fitness Journal has a fantastic opportunity for one lucky reader, to win a 12 MoNtH MEMBErSHIP at Hamilton’s most convenient club, Anytime Fitness.

That means a full year of unlimited access, at a time that works with your lifestyle. At Anytime Fitness Hamilton Central, you can exercise any time of the day or night using your own security-access key/card. That’s 24 hours a day,

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Q & A with Amanda from Amanda Alexander Collections


The very idea of the usual pre-Christmas requirements make my head throb. Not that I am the Christmas Grinch.

Anyone who has been to my house during December will attest to the fact it is obvious I love Christmas and all that goes along with it.

It’s just the sheer scale of it all which makes December a little overwhelming; juggling work deadlines, trying to clear everything to start the New Year with a clean slate and fitting in all of the events,

BY Lisa Potter parties, celebrating, shopping, wrapping and cooking...

So I like to indulge in a spot of escapism. As in planning where I can escape to. And I’ve discovered that I’m far more likely to get away for a few days at a time if it doesn’t involve getting on an aeroplane or hours of driving.

So this year and next, I am all about taking short breaks within the Waikato region. So far it’s been fantastic. There’s none of the stress and hassle of packing for long dis-tances, etc. It can all be organised at the last minute – throw a bag in the car, a few basics – and it’s holiday time.

I’ve decided, in the spirit of Christmas gen-

erosity, to share some of my favourite spots and future plans. Feel free to share your hidden Waikato getaways in return and let’s celebrate what is right here at our back door.

So in no particular order, (it’s like asking a proud parent to choose a favourite child), here’s my fave weekend getaways and retreats.

solscapeAn absolute gem on the outskirts of

Raglan, Solscape is an eco retreat overlook-ing Manu Bay. The 10 acre property offers amazing accommodation options from eco baches and refurbished train cabooses to the addictive tipi retreat set amongst native trees

Feel the need to escape? Go local

When it comes to this time of year, I start dreaming about escaping to a remote deserted island. (And by deserted, I mean no-one else but the on-call staff to cater

to my every whim – and any friends i may decide to take along).

and fauna. Each site is surrounded by bush for maximum privacy. If you prefer the com-pany of others, there’s camping or the Ivy Cottage (sleeps six), as well as Earth Domes and Belle tents.

Either chill out and relax, or choose from an array of options to invigorate and revive. Solscape is home to the Raglan Yoga Centre and Solscape Surf School. Throughout the year, there’s yoga and surf retreats and the sprawling facilities cater for large groups as well as weddings, etc.

Breaking news is that a new international-ly renowned chef is soon to arrive, specialis-ing in vegetarian and raw food. Simply put – it’s all delicious. See you there. www.solscape.co.nz

book a bachSuper easy and I’ve never had a bad expe-

rience yet. The beauty of this website (www.bookabach.co.nz) is that you can search for local spots that you’d never otherwise know existed.

Some are flash gleaming modern construc-tions, others are tiny authentic Kiwi baches – but they’re all tried and tested, with real customer feedback.

My personal favourite is a tranquil and delightful spot on the Kawhia coast. (That’s all I’m saying – I don’t want it to be booked out next time I plan to visit!)

canopy campingMost of us have heard the term glamping,

but precious few have experienced it. This is because true glamping (glamour-camping) experiences are few and far between.

And no, glamping does not mean real cutlery and a twin airbed. Kiwi pair Liz Hen-derson and Sonia Minnaar have charmed local landowners around New Zealand into creating pockets of paradise for a true glamp-ing experience.

There’s a hobbit-style earth house in

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Hamilton, a luxury tent (Tutukaka) set amidst stunning bush, and even a tree tent (West Coast) or a vintage caravan (Southern Wairarapa).

Various added extras include gourmet meals, day spa, bush walks, etc – but really the beauty lies in the serene and spectacular settings which are totally unique. There are all the upsides of camping, but with absolute comfort.

Why settle for the ordinary, when you can enjoy something extraordinary?

www.canopycamping.co.nz

bellbird ridge alpaca farmIf you prefer to be hosted in true Kiwi

style, then the idyllic setting and genuine down-to-earth welcome you’ll receive at Oruanui’s Bellbird Ridge is just the ticket.

About 15 minutes from Taupo and Kin-loch, choose from bed and breakfast in the homestay or a more secluded self contained cottage.

Surrounded by activities including trout fishing, tramping, horse riding, tandem sky-diving, bungy jumping, white water rafting and quad bike adventures, you can relax in the famous thermal areas or hot pools near-by. It’s Kiwi hospitality at its best.

www.bellbirdridge.co.nz

These are just four suggestions of getaways perfect for relaxing and restoring. Waikato is rich in everything from campsites and baches to luxury lodges and homestays.

So next time you fancy a new destination, try something close to home.

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December

It is no surprise that personal training and health coaching careers are rated as having the fastest growth potential throughout the western world (IBIS-

World, 2012). Not only has an ageing population of

baby-boomers wanting to become healthier and an already health-conscious Gen-Y, meant that the demand for gyms and personal trainers has reached an all-time high, but with economists and politicians increasingly concerned about the rapid rise in ‘lifestyle’ diseases (cardiovascular disease, Type 2 diabetes, and other related diseases of obesity), the health-promotion ‘push’ is on for people to take greater responsibility for their personal health, fitness and wellbeing.

But as anyone who has been on a diet or fitness programme knows, achieving this on your own and for long enough to make a difference to overall health, is tough. Busy, time-poor, exhausting lifestyles get in the way of those increasingly rare personal traits that I know are needed to maintain a healthy body – discipline and motivation. This is where personal trainers are at their best.

Even the recent Australasian fitness survey recognises this role that trainers play in people’s lives, with ‘extra motivation’ being the highest ranked reason for 47 percent of gym-goers using personal trainers. So if you are a great motivator and have a caring, posi-tive attitude as well as a passion for improv-ing the health and fitness of others, then a career in personal training might be just the career you are after.

Let’s look at how you go about it.The initial step for any career in the fitness

industry is to get a bird’s-eye look at what goes on inside a gym or health club. While there are a never-ending range of health clubs, from council-owned to franchised chains of clubs, what goes on inside each of these differs hugely.

For example, some of the bigger health clubs have a larger range of products and services. They might have a huge variety of group-fitness (exercise-to-music classes) and small-group training classes as well as prod-ucts from personal training, to standardised gym programmes to nutrition and massage services. Other smaller clubs might not

So you want to become a personal trainer?If you want to motivate and educate clients towards new fitness, health and nutrition goals, then becoming a personal trainer might just be your dream career. Fitness industry veteran and founder of the personal training industry in New Zealand, Wendy Sweet, explains how to go about it.

have group fitness classes, and the role of the personal trainer might be integrated into the role of a gym-floor instructor.

Some clubs have sales and marketing teams. Others have the gym-staff and recep-

tionists doing membership selling. Some of the bigger clubs have independent self-em-ployed personal trainers on contract paying a weekly rental fee, while other clubs have their personal trainers as employees.

By wendy sweet


Caci Hamilton, 547 Grey StreetVisit caci.co.nz to read about their stories, or call us on 0800 458 458 for your free consultation.

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“If you are going to be a trainer you need to be what you are selling, because we are selling ourselves by the hour. I think a really big thing is that people in this industry see that you are enthusiastic, positive, friendly, smiley, happy and importantly, that you look the part and have the right knowledge.” (Greg, PT of 10 years)

If health clubs aren’t your idea of a good time though, there are also other options for personal trainers. This includes mobile trainers going to people’s homes, trainers contracted directly by companies to arrange staff-wellness programmes, or trainers setting up within their particular commu-nity in their own home-studio. These days there are also ‘specialised’ trainers working in cross-fit gyms or boxing studios or on marae-based health programmes. So start to explore the options that are best for you.

Your next step is to think about qualifica-tions. With New Zealand emerging as one of the first countries in the Western World to bring in club-based personal trainers in the early 1990s, there are now a number of training courses on offer.

These range from certificates to degrees, and can be delivered from local private train-ing educators (PTEs) to Wananga to universi-ties. Content of the courses vary enormously so in selecting a course, you want to think about the range of skills you will need not only to assist people to change their lifestyle but to also understand the business skills

that personal trainers must have these days in order to manage their business.

The other thing you need to do, is to ensure that the course has been endorsed by the New Zealand Register of Exercise Professionals (REPS www.reps.org.nz) . In both New Zealand and Australia, it is now recommended that all fitness instructors, including personal trainers are registered with REPS. It can affect whether or not you get a job.

Launched in 2003 as a way to answer criticisms about the lack of standards in the fitness industry, REPS is the professional registration body which ‘audits’ the qualifi-cations of all fitness industry instructors , i.e. group-fitness, gym instructors and personal trainers.

Many gyms these days only employ or contract REPS-registered instructors. This is because REPS has established a number of skills criteria within each qualification. By doing a REPS-registered training course and becoming REPS-registered, health club man-agers know that you (as well as the courses you do) have met the standard required by the industry.

The team at REPS has spent many years working closely with Skills Active Aotearoa, the fitness industry’s standard-setting authority. Skills Active Aotearoa reports to NZQA to ensure training and qualifications for the fitness industry meet the needs of health-club employers and owners. These days some health-clubs provide training and qualifications for new staff ‘on-the-job’.

While this doesn’t exclude doing a fitness qualification outside of the health-club (see the REPS website for all registered courses in NZ), for some people, it may mean that your health club can train you to undertake the NZ Certificate in Personal Training as an ‘apprentice’. So see if your local health club has Skills Active training. If it does and if you become employed there, you may be able to

train ‘on-the-job’ working towards your NZ National Certificate in Personal Training. This is another option to look at. (www.skillsactive.org.nz)

Having set up New Zealand’s largest team of personal trainers for the Les Mills group in the 1990s, I know what it takes to become

fact:

industry facts:

More than 2000 exercise profession-als are now registered with rEPS with the majority being personal trainers operating their own business, either in their own facility or contracted to an established gym facility.

For a complete list of courses ap-proved by rEPS, go to www.reps.org.nz or download the booklet called ‘Getting Started in a Career in the fitness Industry’

• There are more than 400 gyms/ fitness facilities in New Zealand with a turnover of $220 million annually.

• The industry supports and employs more than 5000 individuals. Up to 3000 of these are exercise professionals.

• More than 75 percent of fitness facilities are privately owned, single-site operators, but the numberof multi-site facilities are growing. These include Les

Mills, Contours, Jetts, CityFitness, and Snapfitness.

• The Australian and New Zealand Fitness Survey (Ezypay, 2013*), states that 53 percent of members join a gym and stay at it, because of the LOCATION.

• The same survey suggests that most members leave a club because of their tiME-WorK commitments.

a great trainer. Clients want trainers who are not only knowledgeable, but are also what I call ‘transformational leaders’ – they moti-vate, educate and inspire by role-modelling and ‘walking the talk’. This view was also endorsed by successful trainers in a Masters research study, I undertook in 2009. Here’s what one of them said, when asked what it took to be a successful personal trainer:

Finally, as you begin your journey to become a qualified personal trainer, try to get some work in a health club as a floor walker or gym instructor. This will give you one of your greatest skills as you work towards becoming a trainer – that of delivering exceptional customer service to members, understanding why people join a gym and therefore the types of programmes and service that they want from those tasked with delivery.

I hope you give some serious thought to becoming a qualified and registered personal trainer. It’s a most rewarding career especial-ly when you support a client towards their health and fitness goals and truly ‘transform’ their life.


Personal trainer profiles

hayden mark garrett

Age: 24

Where are you based?Advance Physiotherapy, 711 Victoria

Street, Hamilton

How long have you been involved in this industry?

Two years.

How and why did you get involved?I had started going to the gym and was re-

ally enjoying it and realised I wanted to learn

Age: 44

Where you are based? Mobile as part of Storey Sport (Ham-

ilton, Cambridge and wider surrounds).Storey Sport has now teamed up with the Home Of Cycling as the exclusive PT in their public gym, so we have a fantastic base there now as well.

How long have you been involved in this industry?

Three years full-time. Before this I’ve always been involved in sport and researched the best training etc for each discipline along the way, and had a hand in devising training schedules for various teams and sports.

I have also coached running groups at my running club from couch to 5k, 10k and half marathons, I coached the juniors at kayaking and way back, I used to teach children with disabilities to swim.

How and why you got involved? I was made redundant in my last job and

I’d always hankered to be in the industry so seized the day. I became qualified, hired my own personal trainer to experience training from the client’s perspective and here we are.

Alison Storey at Storey Sport was that trainer and she knew of my ambitions – she asked me to look after her clients while she was overseas for a month. The rest, as they say is history, she couldn’t get rid of me.

Where you trained/qualified?New Zealand Institute of Health &

Fitness, right here in Hamilton. As a regis-tered personal trainer I am required to un-dertake ongoing professional development and we always do something each year.

Your sporting background?I believe you only live once so if you

want to have a go at something, do it. Sporting wise, I’ll have a go at anything.

Here’s a taster of some of the stuff I

sally mellor

have taken part in: gymnastics, swim-ming (for my town in the UK), hockey, karate, national level road racing sidecar racing ( passenger/swinger), rowing for both Derby and Nottingham and Union Rowing clubs, running for Ilkeston Run-ning club, touch rugby, kayaking, Waka Ama, Dragonboat at Regionals/ Nationals and cycling.

Phew!

Describe your style/philosophy of personal training?

It’s all about the client and their goals. My number one priority is to enable some-one to create sustainable change, within a safe and supportive environment, towards a healthy balanced lifestyle, at their pace. I like to eventually get them to a place where they no longer need me.

Do you specialise/focus in any particu-lar area and why?

I’ve recently started to learn about exer-cise and fuelling for diabetics. My husband has just been diagnosed with Type 1 dia-betes ( insulin-dependent), so we’ve been on a bit of a learning curve and are now experimenting with the training effects on insulin level requirements.

What are your top three pieces of ad-vice for someone considering working with a personal trainer?

Ensure they are qualified and registered, to keep you safe and help you achieve your goals.

Make sure they are keeping up with the latest industry trends and informa-tion because it changes constantly in our industry.

Make sure they’re the right fit for you, as the title intimates, it’s Personal Training. We’re all different and click with different types of people. Think about the type of person you’d like to work with who’s go-ing to get the best out of you and ask those questions.

What is the most common miscon-ception about personal trainers?

I think sometimes people think we’re going to be like a sergeant major or like they see on Biggest Loser. Yes, we’ll chal-lenge and push you, however, in the real world we take an awful lot into consider-ation, particularly the pace we progress people. Personally, I won’t ask anyone to do anything I’m not one hundred percent sure they can do and never ask anything of anyone I haven’t not done or are not prepared to do myself.

Describe your own lifestyle?Pretty simple really, focused around

health and wellbeing. Eating well, mainly non-processed foods, regular exercise with

a good mix of strength and cardio, good quality rest and relaxation and adequate hydration. Of course with a bit of fun along the way,

What are your training habits?Minimum of four sessions per week,

however, I usually do something six days a week. Generally, a maximum of four days of training then a rest day, with a mix of strength and cardio. So a couple of dedi-cated weights sessions interspersed with running or cycling at the moment.

Your challenges?Only 24 hours in a day and only being

able to help a certain amount of people. Learning to ride a road bike, I didn’t have a bike as a kid so it’s all new to me. See, it’s true, you’re never too old to learn new tricks.

What do you enjoy most?At present going out for a cycle with my

husband.

Best advice you ever received?Believe in yourself.

Future goals? To keep learning and helping more

wonderful people. A cycle event next year and a holiday.

three healthy living tips? Avoid processed food; can you pick it, pull it out of the ground or catch it?

Find some activities you enjoy and keep it consistent. If you don’t find it at first, keep trying. What’s the worst that could happen? You’ve tried all sorts, had some experiences and probably had a giggle along the way.

Be positive, choosing the right attitude does wonders for the mind, body and wellbeing.

more about training. When I first started at the gym I had no idea what I was doing. Now that I have that knowledge, I want to help others feel the fulfilment of achievement and improve their quality of life.

Where you trained/qualified?I studied at Wintec in Hamilton com-

pleting a Certificate in Fitness Industry Training and a Diploma in Personal Train-ing. During this time I worked alongside a personal trainer who mentored me. I learnt a lot from him and as he allowed me to have input into the sessions. I gained valuable experience in working with clients.

What is your sporting background?It wasn’t until I was about 18 that I

discovered how much I enjoyed sport and exercise. Since then I have dabbled in wakeboarding, snowboarding, scuba div-ing, dirt bike trail riding and competitive paintballing.

Describe your style/philosophy of per-sonal training?

You get out of it what you put into it, that’s pretty much how I see it. Work hard, get results. However, I do believe in doing things right the first time. If you’re not doing the right kind of exercises or have incorrect movement patterns, you’re not going to meet your goals.

Do you specialise/focus in any particular area and why?

Yes. I believe that movement patterns are the foundation of healthy exercise. If you have incorrect movement patterns it’s inevitable that something will go wrong, be it chronic or acute. Then you have to backtrack to fix the problem and spend more time getting to where you want to be.

Your top three pieces of advice for someone considering working with a personal trainer?

Don’t be afraid to go and meet the train-er first to develop a rapport and check that you feel comfortable with them.

Find a personal trainer that has done what you want to achieve so that you know they can identify with what you’re going through.

Trust that the trainer knows what they are doing. Trust that what they are asking you to do is actually for your benefit and will help you reach your goals.

What is the most common misconcep-tion about personal trainers?

Intimidation. You might be apprehen-sive about going to a personal trainer for fear of being judged. But, if you’re willing to make the change, any professional personal trainer is going to be willing to help you.

Describe your own lifestyle?Pretty relaxed. I like to keep things sim-

ple, have fun with friends and not stress

“Don’t be afraid to go and meet the trainer first to develop a rapport and check that you feel comfortable with them.”

“Ensure they are qualified and registered, to keep you safe and help you achieve your goals.”

“My number one priority is to enable someone to create sustainable change, within a safe and supportive environment, towards a healthy balanced lifestyle, at their pace. ”


You don’t have to wait – call us for a prompt appointment.

Age: 44

How you got involved?With 19 years’ experience, I first got

involved in going to Lims Gym with my mum. That led to wanting to teach aerobic classes, doing outdoor events and basically anything to do with fitness.

I was teaching an RPM class in Tauran-ga and realised how much enjoyment it gave me to see my participants get the passion for fitness and see the body trans-formations.

I had one client lose 50 kilos in a year, from just starting off with a 12-week chal-lenge. The confidence changed her and I knew I wanted to do this full-time.

training/qualifications? Waikato University Fitness Leader ,

Tauranga Beauty College, SIT Canterbury, Diploma in Personal training, CIBTEC,

Holistic Massage, Les Mills Group Fitness and Body trainer

Sporting background? Personal training, helping people train

for events, boxing, team challenges in the work place, boot camps, work place semi-nars, nutritional advice, online programs, working with disabilities. Group fitness classes.

Personal training? My philosophy of personal training is

that you need to get the basics right. Then add nutrition and you will leap ahead with your health and fitness.

Specialised area? I have a variety of clients from the wheel

chair to someone wanting to do their first event, but more for improved fitness and loss of weight. I also have a big focus on workplace health and I now work with businesses creating and implementing team challenges. It is great for staff morale, as well as increasing awareness of lifestyle diseases such as diabetes.

Advice as a trainer? Find someone you click with and feel

confident with, so you will want to return. It has to be enjoyable as well as fun so

it’s not a chore. You want clients to turn to exercise.

Never tell them you’re hung over!

Misconception about personal trainers?

They are not naturally the shape they are or gifted at sport. They too have pushed hard to get results and know the sacrifices clients are making to do so.

My lifestyle? I never sit still. I’m always on the move

paula whiteman

about anything. On weekends I like to get out of the house and have an adventure.

Your training habits?

I like to train at night time. On aver-age, I train 5-6 days a week. Currently it’s all weight training as I am focusing on becoming bigger and stronger. I am very goal-orientated when it comes to my training. I strongly believe that you need to have both long and short- term goals so that you know where you’re heading and have stepping stones to get there.

Your challenges?

Eating enough. Just because of my body type, I have to eat ridiculous amounts of food to be able to put on weight. I also have hyper- mobile shoulders which makes me susceptible to injury.

What do you enjoy most?

Achieving my goals, playing video games with friends and just having a good time.

What is the best advice you ever received?

To step out of your comfort zone. It doesn’t have to be big, but do something every day that you wouldn’t normally do.

What are your future goals?

In the ten year plan, I’d like to own and renovate a house, hold a Guinness world record and backpack around the world.

three healthy living tips: If you can’t do anything to change a stressful situation there’s no point stressing about it. You need to process it to keep a healthy state of mind.

Everything in moderation.

Stay active. You get one body; you need to look after it.

and strive to have a great home environ-ment. Every opportunity that comes my way I grab with both hands and give it a go.

training habits?Regular training sessions with lots of

variety. I lift weights, run, swim, bike. It’s never boring and I love to have the music loud.

My challenges?To sit still and to learn to say no more

often.

What I enjoy the most?Family time, working out, baking and

the beach.

Best advice?Don’t give up. You have to love what

you do.

Future goal?Half Iron Man with a client. Reach out

to do more businesses to help build happy and healthy staff. New group fitness pro-gramme with Club Aqua at Waterworld in the New Year.

three healthy living tips? Everything in moderation. Eat protein with every meal to help stay full. Eat green, eat clean and enjoy fitness.

“My philosophy of personal training is that you need to get the basics right. Then add nutrition and you will leap ahead with your health and fitness.”

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

In fact, for his chosen field of expertise, he needs to be quiet, calm and relaxed – pretty much all of the time, no mat-ter what is going on around him.

Steve is a highly regarded equestrian physio; working with some of New Zealand’s most expensive and talented racehorses, as well as family ponies and sport horses. He is a regular visitor to leading New Zealand racing stables and his services are so much in demand that he could work 24 hours a day, seven days a week – and still not get through all his equine clients. He has developed his own system, using a combination of mas-sage, shiatsu, pressure points, adjustment and stretching.

His background as one of Les Mills’ first personal trainers and his years of training in Shiatsu massage have all been good preparation for his unexpected career move into horses.

While Steve is busy keeping equine stars as fit and healthy as possible, he and wife Linsey ensure they also remain in top health. The busy couple not only work together organising Savvy Steve’s (as he is known) regular trips around New Zealand, but they

have also developed and run an impressive business based around natural ingredients for horses, and also humans, called Savvy Touch. Oh and then there’s their sporting and business apparel company as well (Re-active Apparel), which they started 15 years ago while living in Auckland.

Now firmly entrenched in Waikato, the pair is set to launch the next phase of their Savvy Touch business, which has come about through an extraordinary demand for their range of equine products.

The recognisable bright blue Savvy Touch packaging can be found in a huge variety of equine facilities around New

Zealand. But with customers repeatedly using the horse products for themselves, on-going demand saw the couple develop a human range as well.

“Venture inside these hors-ey houses, and you’ll find our shampoo in the shower, skin smoothie in the kitchen and the same products out in the stable for the horses.”

It’s a back-to-front scenario to most product success sto-ries. This time humans were the testing ground for animal products.

“We’ve always tested our products on humans before horses,” says Linsey.

The combination of her science degree and Steve’s background in aromatherapy (yes, really), saw them pool their knowledge to develop the Savvy Touch range.

“It was through a need to find products for our own horses,” says Steve. “We wanted something that was

synergistic with our lives –not packed with chemicals but instead packed with natural goodness.”

The husband and wife team started out mixing their concoctions in the garage, getting the formulas right before enlisting the help of fellow equestrian enthusiast and pharmacist Katherine Samplonius to help tweak the final products.

“It didn’t take long before people wanted what our horses were getting; from the hoof paste (our horses were barefoot trimmed) to the shiny coats from our shampoo. Even though we developed them for ourselves, the range took off on its own accord.”

The equine range now boasts 10 products and Linsey and Steve are always working on new developments.

“We’re really excited about our Savvy Touch collection for people and we already have athletes and sportspeople clamouring for them.”

The anti-friction balm has proven a godsend for long distance runners, cyclists, rowers and crossfit athletes. Having always cross trained , Steve has recently become a keen crossfit athlete himself, thriving on the challenge of ‘taking on all those young guns’ and developing new skills. He is set for his first crossfit competition in January; in typical fashion not doing an entry level but entering a three-day event called Judgement Day “just to see where he sits!” Sport and fitness have always played an important role in his life and he has excelled in everything from competitive swimming and rugby to

The Savvy Touch

If you had to hazard a guess at Steve Cleary’s job, odds are you’d never (ever) guess. The athletic muscleman

looks like either a personal trainer or a gym-aholic. But while he takes pride in his athletic prowess and is highly competitive, his career is a world away from the

discipline of regular and intense workouts.

By Lisa pOttER

lifesaver and martial arts. Linsey prefers pilates, yoga and swiss ball pilates. Both are keen horse riders.Steve and Linsey are walking advertisements for the effectiveness of their products. Steve is also an ardent fan of his own Liquid Eze Breathe, likening it to ‘a hit of rocket fuel before you work out’.

Other performance products include a cooling gel which has proven to be incredi-ble on arthritis and muscular issues.

“We have clients in their 80s who swear it has changed their life and sportspeople are raving about the benefits. With ‘layers’ of es-sential oils designed to rip inflammation out and reduce swelling, it is amazing for joint soreness, arthritic pain or sports injuries. It’s basically TLC in a bottle.”

And with most Kiwi athletes venturing into the great outdoors regularly for their training, Savvy Touch sun block boasts a base of mango butter with healing calendula, active manuka honey and an SPF30.

“We use the best ingredients we can, from New Zealand whenever we can and we keep it all as natural as possible.”

The Savvy Touch range is available online at www.savvytouch.com

“We use the best ingredients we can, from New Zealand whenever we can and we keep it all as natural as possible.”

to enter, send your name, address and details to [email protected], with savvy touch in the subject line. entries close January 5, 2015.

Discover the benefits of the Savvy Touch collection for yourself, with this fantastic prize pack up for grabs.

We have a great Savvy Touch gift pack to offer one lucky reader, with Cooling Gel (use before and after exercise on any sprains or swelling) and Anti friction Balm (for any areas where there may be chafing or rubbing).

win win win

We’ve always tested our products on humans before horses.

fitNESS jourNAl DECEmbER 201412


The Original Raglan Kite Jam filled the Raglan sky with up to 70 kites, as keen and competitive racers and enthusiasts embraced the inaugural event.

Organiser Matt Taggart says the Bow St Depot Refreshment Race was the highlight of the day, with the highest number of entrants, and it is sure to become an iconic event on the NZ Kiting calendar. (It involved kiting down the estuary, running 1.5km, the length of the airstrip, across the footbridge to Bow St Depot, skulling a drink, and racing back to the kites for a final upwind race on the water to the starting beach with a winning time of 24.35 mins.

“Huge thanks to our sponsors Bow St Depot, Soul Shoes, Beach-Hook, Raglan Roast, Raglan Kitesurfing, Raglan Chronicle and Ozone.

A special mention to Heidi and Ash at Bow St for allowing our motley crew in, not to mention pouring more than 50 free pints of apple juice.”


Local yoga instructor and director of Balance Yoga, Sarah MacDonald has spent months developing her vision of a yoga and wellbeing hub,

and it’s now just weeks away from becom-ing a reality.

Called The Second Floor, her concept will create Cambridge’s first professional yoga studio, along with treatment and consulting rooms that will provide a range of comple-mentary health and wellbeing services.

“It’s an exciting concept. There is no other facility in Waikato based around a yoga stu-dio and offering services like this,” explains Sarah. “What I’m creating is a very special venue where people will immediately feel welcome and cared for, with an excellent selection of classes, therapies and advice all available in one place. There will be several specialised yoga classes, such as yoga for athletes, beginners and advanced levels, and gentle yoga for relaxation, as well as pilates

New hub takes yoga and wellbeing to a higher level in CambridgeCambridge, Waikato’s high performance sports hub, is about to gain a new type of ‘hub’ aimed at enhancing people’s fitness and overall wellbeing.

classes. We will have a massage room with different therapists offering services from sports to therapeutic massage, as well as specialised physical therapies, and profes-sional advice such as nutrition and personal development coaching.

“I am now working on bringing together just the right mix of providers to be part of this hub. We have some wonderful people offering excellent services around the area, and this is a great opportunity for such people to be part of a really positive, vibrant group,” says Sarah.

The yoga studio will double as a workshop space, which will host yoga, health and well-being workshops on a regular basis.

For the scores of athletes based in Cam-bridge, the studio will be hugely valuable. Sarah is New Zealand’s only certified Yoga for Athletes instructor, and has worked with athletes from high school students to some of our world champions in sports including rowing, cycling, triathlon, kayaking, athlet-ics, swimming and more. She is passionate about helping athletes of all levels discover how yoga can complement their sports training, creating balance in their body, reducing the risk of injury and developing mental focus.

Sarah has a 20-year background in yoga and has been teaching yoga in Cambridge for the past two years. She keenly feels the need for a full-time dedicated studio to cater for an ever-increasing number of people wanting to realise the many benefits yoga can deliver. “For Cambridge to finally have a proper yoga studio is a dream come true – not just for me, but for many people who have been waiting to see this happen. It means we can offer many more classes, with morning, lunchtime and evening classes catering to all levels and abilities. I am looking forward to starting ‘corporate escape’ express lunchtime yoga classes that will get office workers out of their chairs and stretching their bodies in the middle of the day.”

As the name suggests, The Second Floor is located on an upstairs level and will be in central Cambridge. “So it is, literally, taking yoga and wellbeing to a higher level,” Sarah comments.

The Second Floor will open mid-Febru-ary. “There is a lot more to share about the plans for The Second Floor, such as our retail space, and workshop schedule,” says Sarah. For now though, it’s back to the final plan-ning stages. The builders arrive in the New Year to transform the current office space into something new and very special.


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Squash, still fighting tooth and nail to become an Olympic Sport, is played in 153 countries and with a whopping 25 clubs in Waikato alone, attracts its fair share of participants. Tennis and squash are just

behind golf with more than 300,000 Kiwi participants in a year.

All of these sports are arguably ‘social’ sports, with well-furnished clubs and plenty of conversation .Many par-ticipants are life-long players.

These sports also boast an unfair share of the injury rate as any good physio will tell you, and so if you want to be a life-long participant, then it pays to make injury prevention a key part of your involvement.

In a study in the American Journal of Sports medicine, 44.5 percent of squash players sustained an injury in the previous year, half of them to lower body extremities, the ankles being the most common. 47 percent of these injuries put them out for a week or longer .

Squash and golf – highly social and just a little bit dangerous

Statistics show that more than 416,000 Kiwis have played a round of golf in the last 12 months. Completely devoid of age barriers at either end of the spectrum and with the likelihood of finding a golf course even in the Himalayas (no kidding, look it up), the sport’s accessibility is huge.

Physiological causes included lack of warming up (the most common response to the question about the cause of injury), fatigue, poor body condition, and previous injury. Physical factors included footwear and court conditions. Being over 40 years of age and/or new and gung-ho are also risk factors.

In a British Journal of Sports Medicine study in 2006, it found close to 50 percent of tennis players sustained a knee injury, with sprains, overuse injuries and cramps rounding out the list, which even Nadal famously succumbed to in 2011 in New York.

In golf, a 2007 study showed a 16 percent injury rate. The

By alison storey

lower back appears the most common site for injury, fol-lowed closely by the elbow, foot, ankle and shoulder.

Interesting here is that age, gender, experience, and handicap were insignificant factors in prevalence of injury. The amount of time spent playing, lack of warm-up and most interesting - the amount of time since clubs were changed - increased risk.

So what does this mean for your social sport participation?Expert advice (and likely nothing new) would be to ensure

a very good warm up. It’s now common knowledge that static stretching, (holding the limb in a stationary stretched position) without involving any range of motion is not as ef-fective as dynamic stretching. Dynamic stretching involves a slower rate of movement than the real thing, but puts the muscles through the same swinging, lunging and running which primes them for the rigours of the sport about to be played.

Hydration is one of the keys to avoiding cramp, with more than 75 percent of Westerners walking around under-hydrat-ed every day.

Muscle imbalances and overuse are undoubtedly leading causes of injury and so this is where specific strength train-ing and stretching are vital to ongoing participation. Again, studies show that a mere two times per week of strength training specific to that sport can hold injuries at bay and balance up the muscles and movement patterns to prevent overuse.

www.storeysport.co.nz

how to aVoid inJuries in recreational sport

warm up well – dynamic stretching and sport specific movements performed with control and done for long enough to create flexibility and warmth in the muscles – get a sweat up.

hydrate – generally, anything you sweat out playing sport needs to be replaced. If you really want to know how much, weigh yourself pre-game then post game, minus fluid consumed during the game; the difference (+a bit more) is fluid still to be drunk (which doesn’t mean beer).

get expert advice on a sport specific strengthening programme you can do twice a week. Include stretching at least once a week.


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Sporting vision for WaikatoSports and art are a huge part of what makes Waikato communities tick. Two important new regional plans for arts and sport, produced with the support of the Waikato Mayoral Forum, are setting out a long-term vision for the region in these two key areas.

• Therapists wantedRooms on The Second Floor are available for physical and psychological health professionals e.g. body therapies, sports & therapeutic massage, counselling & advice and more. Full and part time opportunities available.

Comprising a beautiful new yoga studio and a range of treatment and consulting rooms, The Second Floor is a sanctuary for holistic wellbeing. Located in central Cambridge, The Second Floor offers a premium venue for health and wellbeing

professionals to reach Cambridge’s growing, health-conscious population.

• Yoga and Pilates instructors Dedicated, professional yoga and Pilates instructors sought to join the Balance Yoga studio on The Second Floor. Your enquiries are welcome. Please contact Sarah MacDonald in confidence on 027 287 3444.

Opportunities for health and wellbeing professionalsOpening in February 2015

Find your self on a higher level

“From the likes of the Chiefs to Saturday morning footie and Riff Raff to local community theatre, arts and sports are a core part of how we

have fun and come together as people,” says Waikato Mayoral Forum chairman Allan Sanson, mayor of Waikato District.

“It’s crucial that we provide as best we can for the way these activities operate in future in the Waikato region, and these two reports are further evidence of the value of taking a collaborative approach on doing just that.

“Besides providing for our people living in the Waikato region now, we also want to ensure that our arts and sports facilities help us succeed and grow as a region by making Waikato an even more attractive place to live, work and play.”

At a recent forum meeting, involving may-ors and the regional council chair, the arts plan from Creative Waikato was received, while the sports plan from Sport Waikato was agreed in principle.

Mr Sanson says the plans “form a sound basis for discussing how councils and other organisations in the region will work togeth-er on how we provide facilities for arts and sports in the most efficient and cost effective manner”.

The Waikato Regional Sports Facili-ties Plan is a national first of its kind and involved key stakeholders such as coun-cils, funders and Sport Waikato working together.

Regional leaders at the recent forum meeting agreed to Sport Waikato’s request to look at matching $100,000 worth of annual Sport NZ funding over three years to help implement the plan. It will now be up to individual councils to consider what they will contribute.

Mr Sanson said he was personally strongly supportive of taking a collabora-tive approach to how sports facilities were provided.

Sport Waikato CEO Matthew Cooper says that while not everyone would necessarily agree with everything suggested in the plan, it did provide a clear framework for discus-sion on the way forward.

“It represents an agreement to collaborate, bring parties together, and to develop and deliver the facilities our communities need.”

Summaries of the reports, which will be fully released once they have been discussed with local councils, can be found online through www.creativewaikato.co.nz and www.sportwaikato.org.nz.


Action from the iconic Bridge to Bridge Water Ski Classic, held on Waikato River November 29/30.

Rip roaring action, speed and adrenaline; all in one package. Sponsored by yamaha and Rollo’s Marine.

This year 32 teams battled it out in the main event (over 82 kilometres of river, from Cambridge to Taupiri and back to Hamilton), which was won by Warlord in a time of 35:20 (the boat has now won the race 12 times.)

Just eight seconds back was last year’s winner Messiah and in third place was under Seige. over the weekend 120 teams participated.

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Whether peddling through native bush or alongside winding rivers and rolling farmland, the region offers

memorable experiences for riders of all fitness and skill levels.

Laid-back riders and families will love the sights of the Hauraki Rail Trail with the added bonus of a relaxing soak in the natural mineral spas to soothe any tired muscles at the base of Mt Te Aroha. Further south and stretching over 85km, the back country adventure of The Timber Trail follows a his-toric bush tramway, the longest in New Zea-land, through the native forest of Pureora.

The Waikato River Trails offer excitement for serious mountain bikers as well as fami-lies of intermediate riding ability. Following New Zealand’s longest river, the Waikato River, the 103km of off-road trails range in difficulty and offer stunning views, suspen-sion bridges and boardwalks to ride along.

Get on Yer Bike – Discover Waikato With three of the eighteen New Zealand Cycle Trail Great rides and a myriad of other track and trails, the Hamilton and Waikato region is fast becoming a hub of cycling activity. There are hundreds of kilometres of rides to explore, offering cyclists a close-up look at the region’s picturesque scenery and fascinating past.

There are shorter tracks to enjoy too, from mountain biking on Mount Te Aroha and in Te Miro or Cougar Mountain Bike Parks to urban adventure on Hamilton’s riverside cy-cling and walking paths. Family groups will also love Te Awa – The Great New Zealand River Ride, while those wanting a compact off-road experience shouldn’t miss Hamilton Mountain Bike Track.

New trails and cycling facilities are being developed all the time including the impres-sive Avantidrome - the national home of cycling near Cambridge which is equipped with 250m world-class velodrome. Plus the region has a number of fantastic cycling events throughout the year including The REV, The Taniwha, the Kairoi Classic and the Round the Maunga as well as the inaugu-ral The Generator in 2015.

With so much on offer there has never been a better time to get out and explore your own backyard by bike.

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To bring yoga into a structured training programme, the goal is to ensure that the yoga you do complements your training. The

last thing you want to do is randomly insert intense yoga sessions into your training programme at the wrong time. At best this can be unproductive; at worst you may be risking injury.

the rule of inverse proportionYour yoga practice should be designed to

support where you are at in your training cycle. This can vary over the course of a week, a few months, a season or a year. The general principle athletes should work on is that the intensity of the yoga you do should be applied in inverse proportion to the inten-sity of your training.

To illustrate how to implement this, we can break down a season of training into three major phases: the base phase, where you are working on base fitness – perhaps longer training of lower intensity; the build phase, where you are actively working hard-

Yoga for athletes – A winning yoga strategy

By sarah macdonald

Switched on athletes around the world, and across Waikato, are harnessing the power of yoga to improve performance, reduce injury and enhance recovery. But, just like in sport, successfully using yoga to improve your performance comes down to the right strategy.

er and becoming stronger and/or faster; and finally the peak or competition phase, where you are looking to pull out your best, most intense performances.

Through these cycles your yoga focus adapts to support your training.

Base phase: Yoga focus - strengthDuring your base phase when you are

working at lighter intensity, your yoga prac-tice can be more like a physical workout, building strength and stamina. Your yoga may incorporate plenty of strong standing poses and some more challenging strength poses. Yoga can help you build core strength and more strength in the muscles your sport demands the most from.

Build phase: Yoga focus - flexibilityAs your training intensity and load

increases you will be demanding more from your key muscle groups. Your muscles may be getting stronger, but tighter. Yoga can help balance that training intensity by help-ing you maintain muscular balance between

the major muscles you use and smaller sup-porting ones that can become comparatively weak and under-employed. Yoga at this stage helps maintain a healthy range of motion in muscles and joints, actively reducing the chance of strains and overuse injuries.

Peak phase: Yoga focus – mental focus and recovery

Your peak phase is the business end of sport – the competition season. At this stage you are not looking to yoga for another ‘workout’ session. Instead it becomes more of a ‘work-in’, with priority on active recov-ery and mental focus. You know the saying that ‘sport can be won or lost with the top two inches’? This is when yoga can help you get the mental edge over your competition. Mental focus, breathing exercises and re-storative poses will speed your recovery, and enhance your ability to shut out distractions and see the goal clearly on competition day.

Smart yogi athletesYou don’t have to look far these days to

find top level athletes actively benefitting from a regular yoga practice. Rower Sophie MacKenzie, one of our own world champi-ons training in Waikato, is a fine example.

Sophie’s training schedule would not be complete without a regular yoga practice and, as she explains, it doesn’t have to take a huge amount of time. “I definitely feel the benefits of doing yoga as regularly as I can. Often that can be just 15 minutes in the morning before going out training. That is enough to wake up my back and help me get moving.”

While in the big picture you can change the intensity of a yoga practice over the course of a season or year that can also change during the week, as Sophie describes.

She’ll often have a longer yoga session perhaps at the start of a week, but adapt that to more restorative sessions if she’s getting tired as the week progresses.

“If my legs are sore and I’m feeling tired I will make my yoga more restful, including simple poses like legs up the wall. I find using yoga for recovery is more effective that just lying on the couch. I feel a lot more re-laxed, and calmer with the enforced mental and physical rest time.”

Sophie has also experienced first-hand how yoga breathing exercises have helped reduce the risk of injury related to rib pains she was having – an early indicator of rib stress fractures, a common rowing injury.

“I didn’t have good functional use of my muscles, but with breathing exercises I have been able to relax them a lot more and, together with my physio, have noticed measurable improvements.”

When yoga is strategically brought in to your training programme, you too can max-imise the benefits it can deliver. Done right, you will find yoga will help you in your sporting endeavours by keeping your body in balance, reducing the chance of injury, and keeping you mentally focused.

Sarah MacDonald of Balance Yoga is New Zealand’s only Certified Yoga for Athletes instructor. Based in Cambridge, Sarah can work with athletes from any sport at any level. www.balanceyoga.co.nz


Holistic WOF

A great place to learn more about what you need for a WOF can be found here: http://liveto100.ev-

erybody.co.nz/personal-wof. This website is a free resource designed for New Zealand residents on gener-al health and wellness.

However, one area often overlooked when it comes to the annual health check is posture, flexibility and strength. The hu-man body loses approximately two percent of strength per year and up to five percent of its flexibility.

Posture is a constant battle that we must always deal with. From the age of five, we are crammed into desks, cars, chairs and many other sustained poor postures.

The human body was designed to move and when it spends up to eight hours behind a desk; muscles will atrophy and tendons will shrink.

Poor trunk flexibility has been shown to lead to arterial stiffness,

By John appel

We have all heard the importance of seeing a GP on a yearly basis to get a basic health WOF. Blood pressure, cholesterol, BMI, annual skin check, booster shots and cancer screening. These are all very important but wait, there is more...

which is a risk factor to higher mortality rates.

A tight restricted body is not able to function at an optimal level. This leads to reduced circulation and poor nutrient supply to the joints, tendons, and ligaments. We see this daily in the clinic.

Living with niggles, tightness, headaches and general aches and pains is a warning sign that the body isn’t moving freely and you are missing out on optimal health.

A key component in the pain to performance model is to under-stand the importance of functional movement and how it prevents injury and increases the quality and longevity of life. Efficient movement is the foundation of performance.

Whatever exercise, sport or hob-bies you take part in; movement patterns affect your performance. The first step to improving your performance is to identify move-

ment dysfunction. The brain understands patterns.

Once you recognize how your body moves, you can re-train its patterns. Your muscles and joints should work together in fluid and efficient movement.

Do you know what you truly need to work on to develop this movement? You are only as strong as your weakest link.

The functional movement screen is a simple test of seven movements, designed to identify your ability to perform pain free, fluid and efficient movement. Below is a simple self test you can do at home. Each exercise has a picture of the correct position and a comparison picture of a poor position.

If you have trouble with any of the moves you can get a proper FMS screen by Hayden Garrett, the only certified FMS provider in Hamilton, at Advance Physio.

If you want to perform better, move easier and live a more active life, each of the above movements should be relatively easy to perform. If not, you might have some work to do over the holidays. www.advancephysio.co.nz

1. deep squat Hold a dowel overhead as pictured. Feet are shoulder width apart and straight forward. Squat down. It’s cheating if your knees come together, or if your hands go ahead of your knees.

2. inline lunge Stand on a line or board. Lunge without falling over as pictured below. Stay as upright as possible.

3. hurdle step Measure a string to just below your knee. With dowel on your shoulders step over, tap the ground and return without touching the string. How balanced are you?

4. shoulder mobility Can you reach your fingers behind your back? Try both sides. Are they the same?

5. active straight leg raise Lie flat on your back and raise one leg without bending your knee. How high can you go?

6. trunk stability push-up Can you do a standard push-up?

7. core stability test Kneel on all fours. Can you lift the same side arm and leg or do you fall over?


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The vital organ your doctor (likely) doesn’t know about

The forgotten organ

Both disease and wellness begin in the gut. Within is a delicate bal-ance of about 100 trillion microflo-ra, 10 times that of the human cells

in the body. Highly intelligent and sophisticated bacte-

ria communicate with the gut wall, receiving information from the guts-brain (the enteric nervous system) as to what the nutritional requirements are.

Then bacteria and enterocyte’s (the cells that line your gut) set to work on supplying these nutrients to the body. These helpful bacteria play a number of vital roles in the digestion of food; how we break down and absorb nutrients, how we react to foods, and importantly they support 80 percent of our immune system.

Bacteria produce vital nutrients including Vitamin K and Vitamin B7 (biotin). They work by feeding off the foods that we eat and their excretions balance and maintain the pH of our gut, which is vital for health. Good bacteria require a lower pH than pathogenic bacteria to thrive. If your gut becomes too alkaline, pathogenic yeasts and bacteria can take over affecting overall health and the immune system.

I believe bacteria are the most underesti-mated health benefit of our time. While we

By deborah murtagh

are only just beginning to truly understand just how vital a role bacteria play in the body, clinical trials around the globe are proving bacteria are instrumental in the re-versal of many diseases and disorders. While it is unknown how many types of bacteria there are, it is estimated to be between 500 to 1000 species all working in a harmonious symbiotic relationship to keep us, their host, healthy.

Good bacteria need us to be healthy for their survival just as much as we need them to be healthy. When all is working well it is a marriage made in heaven, however when disease strikes this organ is usually suffer-ing. Many naturopaths treat 80 perrcent of illness through correcting gut ecology. It is truly astounding what happens when we address this organ; it is the top of the pecking order in how we should treat illness. Sadly

modern medicine still has yet to come up to speed with this, which is today an extensive-ly researched area.

Why our modern diet and modern med-icine kills this organ

When antibiotics were first created, scien-tists knew we had non-pathogenic bacteria in our body. However, consensus at the time was that it didn’t require investigation as these bacteria weren’t creating infectious diseases – they were belived to be too micro-scopic to have any effect over the host. So these bacterium were forgotten and remained unstudied until now. Scientists failed to ask that if they weren’t causing any harm, were they in fact contributing to health?

In 2012 some 200 researchers from 80 research intuitions complies the Human Microbiome Project Consortium and have used advanced DNA sequencing to identify the thousands of species, genus and strains.

Today we are aware that when there is enough bacteria in a colony, the ‘light bulb’ switches on and bacteria begin to work as a multi-celled organ. They also ‘speak’ to one another through chemical messeng-ing. They have one type of language used amongst their own species like a secret code and another which enables them to com-municate in a universal language amongst other bacterial species. This communication is called quorum sensing and it essentially enables bacteria to function as a multi-celled organ.

Collectively bacteria are able to influence genetic expression. This neglect in focusing on the healthy human microbiome has been possibly one of the biggest blunders in medical science.

Many commonly digested medicines and

certainly modern processed foods destroy healthy gut flora. Traditional diets and diets high in fermented foods maintain gut-flora health, while sugars and grains can destroy it. The relevance of all this is that your gut bacteria are a vital organ requiring nurturing in order for you to remain healthy.

I have always believed this is an essential organ to protect. I have raised three daughters over the past 18 years and not once have any of them required a single course of antibiotics. I have protected their gut flora (their immune system) and in return they have remained vitally healthy girls with gorgeous skin. What is going on in your gut will show on your skin. Protect your inner ecology and it will reward you with a vibrant health and a glowing com-plexion and a body capable of anything.

Your body is out populated 10:1 by living microbes. In fact depending on what paradigm you view this; you are more bacteria than you are human.

Deborah Murtagh founded Whole Food Secrets, a nutrition and cookery school in rural Cambridge which also offers an online programme in nutrition and weight loss, and The Body Coaches, a nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com

“This neglect in focusing on the healthy human microbiome has been possibly one of the biggest blunders in medical science.”

“When all is working well it is a marriage made in heaven, however when disease strikes this organ is usually suffering.”

Parsley is great for fluid reten-tion and weight loss, and is high in iron. This is a pretty dish to serve and its flavour is

a fresh burst of spring.

1 large bunch parsley1 large bunch mint1 large bunch coriander2 cups cooked quinoa (1 cup uncooked, cooked)Juice of 1-2 lemons1/4 cup cold pressed virgin olive oil, to taste1 tsp finely grated lemon zestSplash of organic maple syrup, to taste

1-2 cups cherry tomatoes, sliced into bite-size pieces1 cup organic peanuts, or activated almonds, chopped.Salt and freshly ground pepper to taste

Finely chop all the herbs, combine and enjoy.

Quinoa taboulli detox salad

Check out more of Deborah’s fabulous recipes at www.fitnessjournal.co.nz including: Banana chocolate and walnut muffins, and Coconut pandan panna cotta.


The forgotten organ

Dietitians at AngleseaWhy us for your sports nutrition advice?

Dietitians at Anglesea | Anglesea Clinic, Hamilton | Phone 07 9576067

We work closely with athletes, GPs, physiotherapists and sports physicians to give individualised nutrition advice for training, competition and recovery.

Dietitian - The title dietitian can only be used by a registered health professional who meets standards required by the NZ Dietitians Board. A dietitian not only has an undergraduate science degree in human nutrition but also a post-graduate diploma in dietetics. To practise in NZ, a dietitian must be registered with the Dietitians Board and hold a current practising certificate.

nutritionist - The title nutritionist is not a protected title and therefore can be used freely by anyone, as there is no specific qualification or legal registration process required. A nutritionist may have a PHD in a specialty area of nutrition or equally be someone providing services with no formal training.

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SuPerFOODS:

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What is it?This deep purple unusual looking

fruit originated in Indonesia and South East Asia.

Sweet, juicy and tangy, the mangosteen is fibrous like a citrus fruit and with an inedible thick purple rind. It is unrelated to the mango and is often referred to as the ‘queen of fruits’, appreciated for its perfect blend of sweet and tangy.

The hard rind can be nearly one inch thick. At the centre is the soft opaque white fruit, which resembles a head of garlic but tastes slightly sweet and tart. Due to its seasonal nature, fresh mango-steen fruit is available for limited periods throughout the year.

The mangosteen grows predomi-nantly in tropical conditions. The tree typically requires eight to 10 years before yielding significant amounts of fruit. In New Zealand we can generally only access this superfood in powder form.

Those lucky enough to access the fresh mangosteen enjoy them as they would any other tropical fruit. In South East Asia, the rind—or pericarp—has been used for medicinal purposes for generations.

According to folklore, the rind was used to make a tea for conditions such as diarrhoea, bladder infections, and gonorrhoea. An ointment made from the rind was applied to skin rashes.

Today, the rind has been found to contain the compounds alpha-man-gostin, beta-mangostin, garcinone B, and garcinone E, which are collectively called xanthones.

Mangosteen twigs are used as chew sticks in Ghana. The fruit rind contains seven to 14 percent catechin tannin and

rosin, and is used for tanning leather in China. It also yields a black dye.

What the research says:Mangosteen has been widely used as a

traditional medicine in South East Asia for many years. The rind, peel, hull and juice of the plant have all been utilised and are said to have powerful anti-in-flammatory, anti-bacterial, anti fungal properties, while also containing antiox-idants, vitamins and minerals. It is also suggested that mangosteen powder can aid in joint and cell function, strengthen the immune system, and help to clear acne-prone skin. With such strong infection fighting and healing proper-ties, mangosteen is a great superfood to incorporate into the daily diet.

Mangosteen is becoming increasingly popular as a food and dietary supple-ment and contains a wide range of vita-mins and minerals, including calcium, iron and Vitamin C.

recommendations:Matakana Superfoods sells mango-

steen in both powder and capsule form. It can be added to smoothies or juices when in powder form and experts rec-ommend that you add one teaspoon to your daily diet to improve overall health, or take the equivalent amount in capsule form.

Key benefits:• Cell function• Joint function• Immune function• Cardiovascular health• Natural defense against infection• Acne-prone skin

Spotlight on mangosteen

win a month’s supply of mangosteen capsules and try this superfood for yourself.

to enter, email your name, address and contact information to [email protected] with the word mangosteen in the subject line, or visit www.fitnessjournal.co.nzentries close January 5, 2015.

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Faculty of EducationTe Kura Toi Tangata

New Zealand cyclists returned from the Commonwealth Games with more than a dozen medals, making it one of the

country’s most successful sports.Now Dr Rebecca Olive is launching a re-

search project looking at athletes who have moved to Waikato to train at the Avanti-drome and what impact the move has had on their performance.

“The ultimate goal for any athlete is gold medals, so they will be happy with the suc-cess they’ve had in Glasgow,” she says.

But what has the experience been like for the athletes and staff of BikeNZ, many of whom moved from towns and cities which had been home for most of their lives?

“They often come from communities that have supported them for a long time.

“I’m interested in what impact this has on athletes. What this experience is like for them, migrating for their sport and how it impacts.

“Things such as how this migration affects relationships and a sense of belonging?”

Rebecca’s research project is social and cul-tural, focusing on the people rather than the sport itself. But she will encompass whether these migrations impact on performance.

“How the athletes feel is important to their trainers as it can affect performance,

researcher looks for key to successful migration

both for better or worse.”Among the wider issues Rebecca will con-

sider are whether facilities such as the Avan-tidrome serve as a magnet for young people hoping to break into the top echelon of the sport and what impact they have on towns such as Cambridge, which is now home to many of the country’s best cyclists, on top of long being home to our best rowers.

“What does this mean for Cambridge and Waikato?

Do they become part of the community and contribute to the regional identity?”

[email protected]

They’ve had success on the track in Glasgow and now a university of Waikato Postdoctoral research fellow is aiming to find out whether moving to Cambridge to train at the Home of Cycling had anything to do with it.

Dr Rebecca Olive


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Out and aboutShare your photos with Fitness Journal. Just email us at [email protected] - with so many cool things happening in Waikato, we can’t get to all of them. So here’s your opportunity to share those special moments. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz

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* Please send high-res versions of your photos, with correctly spelled names and team information. We’d love to share them.

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The final countdown

By caine tukua

Well we are here. The final stanza in the year of 2014. Congratulations for making it this far.

By now you are well into prepar-ing for your holidays. Budgeting for Christmas presents, bud-geting for going away, and the

goodies you will indulge in. You will probably be attending various

barbecues and social gatherings to cele-brate seeing the work year through and that is why this time of the year is aptly named “The Silly Season”.

Now I am not going to preach, or come down on you, and say to eat clean, stay away from alcohol and overeating. No, I re-fuse to. Instead, I am going to request you have fun, and live it up. WITH BALANCE. If 80 percent of your time is utilised keep-ing active, and eating relatively clean, then use that 20 percent to enjoy yourself. So if your Monday to Friday routine has you eating good food and moving often, then use your weekend to indulge and be merry. You deserve it.

I’m keeping this one short, and sweet. These days approaching are some of the

most beautiful times we will spend sur-rounded by loved ones, the laughter and the reminiscing.

The joy we feel at the reactions of kids waking up on Christmas morning, kitted out in their pyjamas, still half asleep with their hair in utter shambles. Going for their stockings and individually pulling out each item analysing, and putting it into the appropriate piles of “cool” and “not so cool”. Finding the chocolates and lollies, and for this one time, it will be OK to eat them up as a pre-breakfast treat.

These are the times that make it beauti-ful to be a human being. The joy, laughter, and love must be savoured, for they don’t last forever, our time here is limited. So I encourage you all to put that at the top of your priority list these coming holidays:

1. Appreciate the time spent with loved ones over the holidays.

“The world is full of beauty, when the heart is full of love” - Composed by Donizetti

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07 839 1232

Happy people know how to do this, because they know who they are and what they value. They make their own rules and don’t com-

promise their truth to fit in or please others. This is a useful attitude to take into the

pre-Christmas season. I suggest you actively choose how you want to prioritise your time, rather than let Christmas just happen to you.

Say yes to what’s important to you by…

1) Scheduling your priorities first.Think about what you most want to do

and put in your calendar first.This way even if you aren’t able to do

everything you will still feel satisfied, because you did what was most meaningful and memorable for you.

Are there certain friends or family members you really want to see?

Is there a special place or event you would like to go to?

2) Focusing on what your family values.Ask everyone in your family what are the

three most important things that would really make the holiday special. Then focus on those.

You don’t have to blindly follow everyone else and try to do it all, just concentrate on doing what is meaningful and memorable for your family.

3) Making time for what gives you joy.I actually love decorating my house, but

am often guilty of cramming it in as a chore

Do Christmas your way

By annemarie coulson

on my Christmas to do list. This year I’m giving myself a full day to enjoy this ritual while singing along to corny Christmas music. Whatever you love about preparing for Christmas, schedule yourself a generous amount of time, and keep it sacred by turn-ing the phone and computer off and give yourself the space of uninterrupted fun.

Say no to what’s not important to you by…

1) turning down invitations If someone invites you to something ask

yourself: Will this bring pleasure or stress to my life?

Have the courage to politely decline gatherings that leave you empty inside, or add stress to your busy schedule. Remember, saying no to others is saying yes to you.

2) running things through your joy filter.

Rather than go into automatic pilot and do traditional Christmas chores because you should or it is expected, pause and ask yourself:

Will this add joy to my life? Do I really want to do this, or do I just think I

should?

When I did this, I decided that rather than churn out an impersonal family newsletter to everyone this year, I am going to enjoy ringing a few special people and have a meaningful catch-up.

At this busy time of year, prioritising your time is crucial. A big part of effective time management is saying yes to what’s important to you and no to what’s not.

The strategies for having a happy Christ-mas are similar to having a happy life. Rather than playing along doing what you “should” do, have the courage to look deeply within yourself to discover the values and activities that make you uniquely happy.

If you would like support in knowing and prioritising your values, then contact me for an appointment, or ask for my free exercise “Six easy steps to prioritising my values”.

Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. For more information visit www.lifecoacher.co.nz or phone 021 076 5450.


Could there be a way to minimise damage to our livers? Be awake and full of energy at the breaking of a new summer’s day? Not to

gain the kilos, but enjoy the meals? Yes you could abstain. But there is a way

to get the best of both worlds during the festive season – naturally. (Or any other big event/party where you would like to enjoy by partaking a little more than you would normally).

The ingredients are:

• Water• Minerals/green foods• Garcinia Cambodia• Nux Vomica• Mineral Clay

WaterKeeping hydrated is a fundamental way to

keep good health. Alcohol, coffee and black tea deplete water from our bodies. Kidneys and bladders cope better with toxicity when the body is hydrated. Also you are not as thirsty when you’re hydrated – a great way to drink less alcohol.

Drink a glass of water before every cup of coffee and tea; before and between alcoholic drinks; and before meals. This way you are not as hungry or thirsty, so you drink and eat less. Your body will also cope better with alcohol when you are hydrated.

TIP: Leave a carafe of water with lemon slices or fruit infused on the table to make drinking water more enjoyable.

Minerals/Green foodsWater is not the only thing which is

removed from our bodies with alcohol. Nu-trients are as well. When you wake up with that hangover, the body is craving hydration through water and minerals/electrolytes. One way to prevent this is to have a protein shake before bed.

Add some green foods for high nutrient absorption; your body will thank you for it. If the effects of the night before are still present in the morning drink water with a little squirt of lemon juice – this alkalises your digestive system – and drink another smoothie packed full of protein - green foods and antioxidants.

If making a smoothie isn’t possible, many green energy foods and super antioxidant foods are available in tablets or capsules. These are great for convenience.

tIP: Many electrolytes or ready-made smoothies off the shelf are very high in re-

fined sugar or low in nutrient dose – choose the right brand. Check your health store.

Garcinia CambodiaWhen you would like to enjoy the menu,

but your diet/training plan says you can-not:,use Garcinia Cambodia.

This is taken before the meal, in capsule form, and stops you feeling as hungry -so you do not eat as much. Think of using a protein smoothie before the meal as this is easily absorbed. This way you will not be as hungry and still get your nutrition.

tIP: A smaller plate and chewing slowly is

another way to be able to enjoy many of the

How to survive Christmas and New Year – naturally

By monica Van de weerd

Christmas and New Year is a continuous feast of food, food, glorious food. Not to mention for many of us – the enjoyment of some (or more) alcoholic beverages.The only thing to burst our bubble during the festive season is ‘the day after’ and the detox or weight loss necessary after the fact.

foods you love without eating too much of them per serve.

Nux VomicaNux Vomica is a homeopathic remedy and

is important to have in your first aid kit. Nux Vomica is the remedy to use for over

indulgence. When you have eaten too late or too much and you are feeling your body is not able to break down the food you have eaten. If you have drunk too much and your stomach is queasy - take Nux Vomica.

tIP: Nux Vomica is also the remedy to

take when you wake at 3am and cannot get back to sleep due to too much ‘mind talk’.

Mineral clayOur Southern Alps have the most wonder-

ful secret, a clay that when taken internally supports detoxification and has a lot of minerals to help nurture your body. Take as recommended before bed.

TIP: When you body is hydrated and has enough nutrition you not only feel better with more energy, but your skin, hair and nails look better too.

My recommendation is to enjoy, but not to over indulge. Know your limits. Water and serving sizes will make this easier for you to achieve. www.naturallyhealthy.co.nz


The utilisation of food for our body processes starts off in our mouths. The instant we start to chew we are breaking down food; signals

are being sent around our body to super-charge the digestive system.

Do you wolf down your meals like you haven’t eaten for days? I’m sure we can all agree we do this if not all the time; from time to time.

Usually we have ten million things we need to get done, so eating a meal has gone from an occasion to a 400m sprint. This could be the start of your health problems.

Here is why...

When we don’t take the time to chew we end up with larger food particles in the stom-ach. This then puts stress on our acid produc-tion and the good bacteria in the stomach. In this situation we are less likely to have the right amount of stomach acid for such large particles to be broken down properly.

Naturally people think that when they have heartburn or indigestion that it is due to, too much stomach acid being produced. However, it is the opposite, because the food particles are so large the stomach starts to try and push food back up the oesophagus, as if to say: “Hey, you need to chew this some more”.

The acid only starts to creep back up because the larger food particles have now made their way to the small intestine, which has a different biochemical environment. This is so the pancreas can secrete the var-ious digestive enzymes to break down the food further and absorb the nutrients.

The problem is that the food particles being larger than normal (due to the lack of chewing, due to rushing), causes the pancre-as to be in a state of stress, as it now produces more digestive enzymes that have to work harder because of a larger surface area.

Nutritious food: is your body utilising it?

So the digestive enzymes would be less likely to extract all the beneficial nutrients our food provides for our bodies.

As an aside for a moment, the hormone insulin that mops up excess glucose in our blood, to be used in cells for energy or stored, also comes from our pancreas.

Imagine the implications on insulin pro-duction of an already stressed out pancreas trying to produce a lot of digestive enzymes. Not enough insulin production is a result of the ever-growing number of type two diabetics in our population. This means by taking more care of the way you utilise your food you will also reduce the likelihood of developing type two diabetes.

The food particles, still being larger than what they should be to utilise the nutrients, move to the large bowel, where normally the good bacteria ferments the undigested food, like insoluble fibre (with a high cellulose content), to be passed in our stools.

With larger particles, the fermentation of food is greater which could have been digested and utilised earlier, resulting in gas production, bloating and even pain. The resulting stool content could be either end of the spectrum runny (diarrhoea) or like rocks (constipation).

Not only does this result in poor digestion of the food due to lack of chewing, stomach acid and digestive enzymes but it also kills off the number of good gut bacteria in all of the digestive spaces they populate.

When the good bacteria cultures in our gut are not in balance with the less desirable ones, the gut wall is impaired. When this occurs over a prolonged period of time, a condition called leaky gut can develop.

When someone has leaky gut, this means that food contents and toxins can escape into the bloodstream, rather than being kept in the digestive tract. This causes an immune response in the body, as the food is foreign to

By danielle roberts

Often we can eat foods which are full of antioxidants, phytonutrients, vitamins and minerals. However, our bodies could be under stressors we are unaware of, which stop our body systems being able to utilise nutrients as efficiently as they are designed to do.

Rushing to eat a meal causes metabolic and cellular stress on the body. When we rush we are less likely to chew our food properly. Ideally, we should chew about 30 times before swallowing.

If rushing is a constant state of being for a person, it is highly likely that the person also holds a lot of mental and emotional stress.

the immune cells in the blood. It is important that you understand that

85 percent of our immune system function-ing lies in the stomach. If leaky gut has de-veloped, then immune system functioning is impaired and the person can get sick very easily; either from developing food intoler-ances or bacterial and viral infections.

In studies, it has been illustrated that those with skin issues and emotional instabilities have higher ratios of bad to good bacteria in their stools. This means that the stomach being highly affected by our emotions is in fact also a major contributor of illnesses and lifestyle diseases.

This is a good reminder for us all to be aware of approaching health and wellbeing in a holistic way, and not just focusing on food and exercise but also our emotional and mental wellbeing.

Some symptoms of leaky gut are bloating, diarrhoea, abdominal pain, and constipation. More extreme symptoms result from the problem moving systemically in the body resulting in conditions like, fibromyalgia and chronic fatigue syndrome.

The reason for illness to run systemically through the body is due to toxins not going through the liver and being excreted in our urine or stools, like toxins normally would when there is no gut impairment. There is nowhere for the toxins to go, apart from back into the blood.

So, with toxins moving through the blood being transported to different body tissues, some gets stored in organs or connective and

muscular tissues, the rest leaves the skin. Now for a more insightful look into the

case of rushing. Rushing either creates mental and emotional stress or comes with existing stress within the mental and emo-tional states of the person.

This is highly likely to be due to a lack of patience and peace in one’s day. We do need a certain level of motivation and drive to accomplish tasks (a sense of accomplish-ment for work we are passionate about is a positive result of production as a stressor).

Take time to enjoy our meals with family or for quiet time by ourselves, without thought, just enjoyment of our food.

Let your body properly digest and utilise food to keep you healthy and full of vitality. Take time to enjoy the flavours and textures of your meals and let your senses go on a journey.

Just think, nature doesn’t hurry yet every-thing is accomplished.

www.fuelnutrition.co.nz

However, in order for our life and health to run smoothly, we must all learn to develop the ability to stay in the moment; whatever we are doing right now.

fitNESS jourNAl DECEmbER 201432 www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz

Polished Image Beauty Therapy 113 Rostrevor Street, HamiltonPhone: 07 834 3955 Email: [email protected]

Stuck on what to buy this Christmas?Exclusive products and gifts available from Polished Image Beauty TherapyLocated in the central Hamilton region, Polished Image is a step into harmony.

NEW PREMISES NOW OPEN

Take time to recharge, refresh and rejuvenate

- Tranquil pedicure area- Massages and body treatments- Specialised facials- Hand and foot rituals- Giftware and vouchers

Our concept is simple, yet very effective. We specialise in rejuvenating and result oriented facials using some of the most advanced technology and professional products on the market.

Our goal is to offer proven, cutting-edge therapies all wrapped up in a nice, tranquil package. To maximise the benefits of our facials we offer massages, body treatments, hand and foot rituals using some of the purest organic ingredients nature has to offer...

Complimentary herbal teas, nibbles and wine are available all day to customers where appropriate with treatments.

Polished Image Beauty Therapy offers exclusive treats as special corporate Christmas gift packages

By mikE bLakE

A beautiful villa right in the CBD houses the exclusive day spa which was started by Faye Wil-lemsen-Ward who has 20 years’

experience in the beauty therapy sector.From your first step through the door you

will be pleasantly struck by a feeling of peace and tranquility as you stand beneath the beautiful chandelier.

A marvellous aroma with settling music will make you want to kick back and relax, even before any of the luscious treatments, at the hands of Faye, Selena or Michelle, begin.

As I noted the Polished Image Beauty Therapy commitment to clients of complete satisfaction and professionalism, Faye greets me and suggests a guided tour of the villa… Where Beauty Begins.

Everything is spotless with special added touches like beautiful antique pieces in each room and flowers strategically placed on the well-padded massage tables. Each of the therapists has her own room and a ‘quiet please’ notice hanging from one of the doors was indicative of a massage in progress.

Behind a flowing film of soft curtains is the pedicure room where clients relax to a point of near-sleep as the gentle foot massage engag-es with the many nerve ends residing there.

Creating images and ensuring a sense of wellbeing for their clients is a passion for the trio of women who call Polished image Beauty Therapy their place of calm.

I was fortunate to have won a gift certifi-cate for a ‘petite pedicure’ when I purchased a ‘lucky envelope’ at the True Colours Long Lunch, so I will experience it all in real time.

“Polished Image Beauty Therapy is a strong supporter of the True Colours Children’s Health Trust,” said Faye. “We sponsored the Fashion in the Field section of the Melbourne Cup Day, the largest fund raiser of the year.”

Faye said she loves being involved and es-pecially enjoys setting up the auction table. This satisfies her creative side.

Again I can boast that I know as I won a Beauty Voucher with Polished Image in anoth-er mystery envelope purchased on Cup Day.

That will be a true test for the team…what can be done to a craggy old face like mine?

And while the majority of clients are women, some males attend for various treatments.

“Once they come along and get started they become very loyal clients,” said Faye. “Polished Image is the right spot for them.”

Having said all that, one of the big thrusts for the festive season at Polished Image is the promotion of their fabulous gift vouchers and giftware range.

Vouchers can be purchased for and of the wide variety of treatments available from Polished Image.

From the shelves you are able to purchase world leading brands of makeup and skin care products.

Faye stocks the Jane Iredale mineral makeup range, a world leader in mineral make-up..

Exclusive to Polished Image Beauty Ther-apy in Hamilton is the French Darphin Skin Care range, which Faye and her team are highly passionate about.

A selection of elegant French giftware is also displayed on the shelves and awaits the keen purchaser.

Faye also lets a secret go when she announces that in the New Year Polished Im-age Beauty Therapy will commence offering the “Essence of Goodness”, an exquisite Thai Herbal compress therapy massage.

You will embark on a sensory journey that combines herbal, aromatic, thermal and mas-sage therapies in one luxurious treatment.

Benefic Thai herbal compress is a unique massage technique which draws on the ancient healing practice known in Thailand a Luk Pra Kob which dates back to the 14th century.

The Benefic Thai herbal body compress promises more than just another massage. The exotic aromatics induce a calming feel-ing as the soothing heat and the medicinal herbs are absorbed by the body. It will leave you totally rejuvenated with a complete sense of wellbeing.

The facial compress includes a special blend of herbs selected for more delicate facial skin. It is designed to decongest and to

increase blood circulation, aid healing and leave you with a taut vibrant glow.

A hand compress revitalises tired, over-worked hands, helping ease aches and pains and improving flexibility.

Finally to the feet where the herbal foot compress assists the nervous system and leaves your body feeling deeply relaxed, restored, balanced and revitalised.

Now the secret’s out!So contact Polished Image Beauty Therapy

and order your corporate gift package...gift it to friend or family…or save it for your own New Year treat. Beautiful complimentary gift wrapping of your perfect gift is a bonus offered by the team.

Phone: 07 834 3955Visit 113 Rostrevor Street, HamiltonOr check out the websitewww.polishedimage.co.nz or check out the web www.polishedimage.co.nz

Faye Willemsen-Ward Owner/Manager

www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz fitNESS jourNAl DECEmbER 2014 33

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1226A Victoria Street, HamiltonPhone: 07 838 2202Email: [email protected]. watersdayspa.co.nzfacebook.com/WatersDaySpa

Packages or personalised Christmas gift vouchers for your own budget.

Vouchers priced from $78.Call in or online purchase.

Waters Day Spa has the gift of health for your loved ones.

To keep your summer locks in check, follow NV Hair’s top tips:

three day rejuvenation Day 1: Shampoo and towel dry hair, comb a deep conditioning treatment through mid-lengths and ends. Braid hair and leave to naturally dry, sleep with it in.

Day 2: Take braids out and rough the hair to give beachy waves. The conditioning treatment will act as a de-frizz agent. Clip up pieces for an effortless look.

Day 3: Rinse your hair with warm water and style as usual. Hair will feel amazingly refreshed after a three day moisture fix. Quick tip: Before swimming, spritz your hair with a good leave in conditioner. This will act as a barrier so hair doesn’t absorb as much chlorine/salt. Male hair care: Ask your stylist to give you a great textured cut. This will be easier to maintain without having to use hair product every day at the beach/pools. top three must-have products:

Angel En Provence Grapefruit Treatment (intense conditioning treatment).

Angel En Provence Helichrysum Hydration Cream (leave in moisture).

Angel En Provence Lavender Spray (for volume).

NV Hair – Summer trend reportSummer hair is all about effortless chic - from top knots and slick ponytails to beachy waves and braids; un-done texture is in.


X-rays are universally used in medical diagnostics. The great-est diagnostic x-ray exposure to a modern population is now

from CT scanning.The following article is an attempt to put

some of the current literature into a New Zealand perspective.

Ct doseThe number of CT scans performed in

the US is said to have tripled from 1996 to 2010 up to 149/1000 patients. Calculated per capita effective dose from CT rising from 1.2 mSv in 1996 to 2.3 mSv in 2010 1 . In 2006 the National Council on Radiation Protection and Measurement calculated a per capita effective dose from CT scans in the US of 3.0 mSv 2.

Compare the above figures with the fol-lowing from New Zealand in 20073,5 : mean effective dose from CT 196 μSv per capita per annum (1/15 of the US per capita dose and compared with 81 μSv in NZ 1992). In the same period of time the effective dose per examination increased from 3.9 mSv to 8.4 mSv . As a fraction of diagnostic radiol-ogy exams CT scans had risen, in the same period from 4 percent to 5 percent and the CT contribution to total medical diagnostic radiology use in the population had risen from 17 percent to 33 percent.

In comparison CT and nuclear medicine radiation exposure combined (2006) is said to have reached 75 percent of all medical radiation exposure in the US and medical use is now responsible for 48 percent of US population exposure to radiation4,5 .

radiation risk:A principal concern about radiation

exposure is the induction of malignancy. Leukaemia and cancers of solid organs have been implicated.

Radiation has a stochastic or probabilistic risk relationship to cancer induction, al-though much studied there is little evidence to prove low radiation doses induce cancer, and cancer risks from CT scans have not been demonstrated directly6. In general, assumptions have been made by extrapolat-ing risks of high dose exposures, assuming a straight-line relationship between dose and effect.

Studies of Japanese atomic bomb survi-vors, nuclear workers and patients receiving multiple diagnostic x-rays have indicated that radiation doses of the magnitude deliv-ered by several CT scans (50 to 100mGy) can cause cancer6. However, there are dissenting views on the evidence, particularly the long-term data on atomic bomb survivors, with alternative hypotheses of more complex dose/response relationships or even a thresh-

CT scans and radiation dose

By dr peter gendall

dr Gendall is managing radiologist of river radiology and uses x-rays every working day. Most of us are aware that x-rays and gamma radiation are potentially harmful and this is why they are strictly controlled.

old dose for cancer induction7. There is a latency period of 5 to 25

years before appearance of cancers after radiation (we see this occasionally after radiotherapy) and not everyone afflicted dies of the disease6.

Smith-Bindman et al calculated risks of radiation induced cancer from CT scans to be as high as one in 150 (for a female 20yrs of age undergoing a CT Coronary Angiogram) and as low as one in 14,680 (for a routine head scan in a 60 year old male)7. Overall it is estimated as many as 1.5 to two percent of all cancers in the US may now be attributable to CT scanning9.

Berrington De Gonzalez et al adopted a different approach and estimated that, of approximately 72 million CT scans per-formed in the US in 2007, 57 million was the appropriate number to use for calculation of future cancer risks (after exclusion of scans obtained in the last five years of life and scans in patients with a diagnosis of cancer). Detailed calculations based on dose, area scanned and patient sex and age yielded an estimated 29,000 incident cancers. Assuming a 50 percent mortality this would translate into 14,500 cancer deaths. Because of latency it may take several decades for these “excess” cancers to appear and reach Brenner and Hall’s 1.5 to 2 percent 6.

Approaches to Ct scan risks:Whatever the exact risks there is a consen-

sus that CT scanning carries an appreciable risk of cancer induction. How do we manage this risk and ensure a robust risk/benefit ratio for our patients?

We reduce radiation exposure; there are multiple ways to achieve this:

A) By substituting examinations; Ultrasound and MR imaging do not use

ionizing radiation, induction of cancer is not a risk with these techniques.

Ultrasound has high accuracy in assess-ment of appendicitis, and is particularly useful in imaging liver, gallbladder and abdominal aorta.

MR imaging is great for imaging brain, spine, liver, pelvic organs, joints and, with special preparation, bowel.

Cone Beam CT; a newly available tech-nique , very low x-ray dose (as low as 10 per-cent of an equivalent traditional fan beam CT) useful for imaging paranasal sinuses,

jaws and teeth and high resolution bone imaging particularly wrists, hands and feet.

B) By reducing radiation dose. Applying ALARA Principle (As Low As

Reasonably Acceptable). This is now basic ra-diographic training and there is continuing pressure on radiologists, radiographers and departments to obey this principle and put it into effect through departmental protocols.

Dose rates can be greatly reduced for many CT procedures, reduced radiation dose not necessarily compromising accurate assess-ment.

Overall patient dose can also be signifi-cantly reduced by adopting protocols which reduce length of a scan, and avoiding multi-ple post contrast scans.

C) Avoiding clinically unnecessary repeat scans;

Lack of availability of a previous scan, lack of knowledge that a previous scan exists, lost images etc are all reasons used for inappro-priately repeating scans. These repeat studies are too common. We can avoid them by improving information systems, sharing information between providers and patients. Perhaps the best way of sharing patient in-

Quantity SI unit and symbol Non-si unit Conversion factor

Absorbed dose gray, Gy rad 1 rad = 0.01 Gy

“dose” (Equivalent dose)

sievert, Sv rem 1 rem = 0.01 Sv1 rem = 10 mSv

formation is for each country to maintain an Electronic Medical Record (EMR) or patient medical record that is separate from institu-tional records but which all institutions and medical practitioners access to pull down up to date information. The “Gold standard” record.

EMRs should contain information on ra-diation exposure such as the CTDI and DLP measurements which are readily available from all modern CT scanners. It is a legal requirement for this “dose” to be recorded on all CT scans and all CT scan reports in the State of California since October 2010.

D) Curtailing Ct when it is unnecessary:If it is unlikely to affect patient manage-

ment because a positive finding is irrelevant.Assessment and surveillance of incidental

findings.Investigating too often; before the disease

could have progressed or before the results could influence treatment.

Performing the wrong investigation.Over investigating, eg repeated use of CT

for patients with documented renal stones.

For references visit:www. fitnessjournal.co.nz/ctscans

units of radioactiVity and radiation dose


CALL US TODAY FOR YOUR APPOINTMENT

p 07 838 1035 e [email protected] 200 Collingwood St, Hamilton www.tristramclinic.co.nz

DERMATOLOGY, VASCULAR, PLASTIC SURGERY & APPEARANCE MEDICINE CLINIC

“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.”

DERMATOLOGISTS

Marius Rademaker BM, FRCP, FRACP, DM

Amanda Oakley MBChB, FRACP, DipHealInf

Sarah Hill MBchB, FRACP

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)

Zachary Moaveni 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

Megan Lyons Laser Therapist

Deborah Downey Beauty Therapist

Cosmetic & Reconstructive Plastic Surgery

Adult & Paediatric Dermatology

Vascular Surgery & Ultrasound Scanning

Appearance Medicine

Cutera Laser Skin Rejuvenation & Re-surfacing

IPL Treatments Beauty Therapy

Medical Tattooing

A variety of technologies are now available to successful-ly remove unwanted hair.

IPL and laser hair removal are recognised as a successful approach to removing unwanted hair for both men and women.

It is now possible to offer these treat-ments for all skin types and tones, from light to dark.

At Tristram clinic we use both IPL and laser technology. Specialised treat-ment options are offered to suit individ-ual needs. Quantum IPL is available for larger areas of hair removal, while the Cutera Laser is perfect for areas such

Are you ready to make unwanted

facial and body hair a thing of the past?

as underarms, bikini lines and facial or neck hair.

The Cutera Laser is one of the best hair removal systems available. Its unique design, longer wavelength, and innovative cooling design allows for extremely effective, safe and perma-nent results.

The “Coolglide” hand piece cools and soothes as it glides along your skin. A pulse of light is delivered with a quick, flick-like sensation and then the area is immediately cooled. Treatments are very quick and effective with little discomfort and no downtime.

For most areas three to six treat-

ments are required. This is dependent on various factors including individual hair growth, density and pigment in the hair. Coolglide works by disabling hairs that are in a particular phase of their growth cycle.

Around three to seven days post-treatment one may experience what seems to be regrowth of the hair. This is actually due to the hair that has been treated shedding.

Quantum IPL is also used for treating unwanted hair. This works on a very similar concept to the laser. Approx-imately three to six treatments are required, one month apart.

This treatment will also disable the hair in its follicle depending on wheth-er that hair is in its growth phase at the time of the treatment. This is why a number of treatments may be required to disable all of the hair follicles in a given area.

At Tristram clinic we offer a no ob-ligation, complimentary consultation with Megan, our qualified IPL and laser technician.

Call today to arrange an appoint-ment to see Megan, and make unwant-ed hair a thing of the past.

Phone 07 838-1035 or email us on [email protected].

Are you tired of the old methods of hair removal like waxing and electrolysis? Maybe you are ready to try a more modern method of hair removal?


Imagine... a total change to your body... feeling less pain and discomford, greater flexability, and

better posture...

Kee Massage Therapy is owned and operated by Chanta Keesing, a qualified and experienced

massage therapist to help you achieve these results.

9 Blakewell Lane, Dinsdale, Hamilton 3204, New ZealandP 021 499 306 E [email protected]

www.keemassage.co.nz

Phone today for an appointment.

‘ YOUR AL IGNED ADVANTAGE’

8 5 5 3 0 6 0www.aituz.com

n sports chiropractic n applied kinesiology n n total body modification n kinesio-taping n

1st Floor, 274 Peachgrove Road, Five Cross Roads. Hamilton

Established at the beginning of this year, owner and massage therapist, Chanta Keesing opened Kee Mas-sage Therapy while studying as a undergraduate.

She recently completed her Bachelor of Sport Science and Human Performance, including a certificate in Myofasical Release, a nominee for Wintec’s “Adult Learners Award” 2014 and a finalist for “Student of the Year” at the

INDUSTRY BIO:

“New kid on the block”New Zealand Fitness Awards 2014.

Chanta has also created a strong niche market working alongside two national/international body builders, assisting with their training and competition.

Taking a fresh look at the health sector, Chanta recognised a gap in the market and took the opportunity to provide her services outside regular business hours. This allows clients to enjoy appointments at times which are convenient to them. Feedback shows just how much they appreciate the opportu-nity to make appointments in the evenings and weekends.

Securing a solid client base from an early stage, clients are impressed at how Kee Massage Therapy works around their needs, rather than the standard situation of the client working around the service provider.

Clients competing in sporting events have been able to take advantage of Kee Massage Therapy’s availability during weekends, reaping positive benefits during their exercise preparation, during and post exercise recovery. This makes Kee Massage Therapy relevant in today’s busy world. Kee Massage Therapy has marketed itself in many different forums, its strongest endorsement has come from word of mouth and generous recommendations from existing clients.

Kee Massage Therapy operates from home and provides excellent value and services, with different types of massages from sports to deep tissue and therapeutic, using various techniques.

The business also recently introduced a new treatment known as Myofasical Release. This new form of therapy is a hands-on technique that is less intensive but extremely effec-tive, focusing on superficial to deep layers of the muscles and connective tissues, eliminating pain and restoring motion taking massage to a whole new level.

Regular massage has undeniable positive health benefits including but not limited to:

• Reducing or eliminating pain• Improving joint mobility• Improving circulation• Improving immune system functioning• Increasing lymphatic drainage

• Reducing depression and anxiety• Reducing tension within muscles• Increasing body awareness

For more information, contact Chanta email: [email protected], phone 021 499 306, www.keemassage.co.nz. 9 Blakewell Lane, Dinsdale, Hamilton.

Kee Massage therapy provides a fresh approach to what has been traditionally been available in the health industry.


Vibrant HealtH Centre 96 Cambridge Road, Hamilton | phone: 07 856 6991

email: [email protected]

Helen Donnison Registered medical herbalist

and holistic health coach

Free assessment – call Helen to make an appointment.

A holistic weight loss and body transformation programme.

Group and individual programmes available.

KiwiYo The BaseOpen 9am–9pm Monday-Sunday

www.KiwiYo.co.nz | Facebook.com/KiwiYoNZ | #kiwiyobase

Are you struggling with less than perfect health and low energy? Are you frustrated with trying to lose weight because nothing you do seems to work long term?

If you want to get more out of life, to participate in activi-ties and events with your friends and family but your health or weight is getting in the way, it’s time to make a change - it’s time to focus on you.

What you seek is a lean healthy body, but you’ve never quite achieved it. You’re confused and overwhelmed by all the conflicting information available and you’ve tried so many diets that you don’t know who or what to trust anymore. You know you could feel so much better physical-ly, mentally and emotionally, yet the thought of going on another diet just doesn’t appeal. You know that it’s time to step into your power and create the vibrant health and body shape you’ve longed for.NuZest Road Cyclist Ad 190x136mm HRF.pdf 1 22/10/14 10:45 am

I have some important questions to ask you. Are you sick of feeling fat and hiding your body under baggy clothing or trying to squeeze into jeans you once fitted?

The Enlighten Me programme has been designed for you - to put you back in control of your body, your health and your life. Medical herbalist and weight loss coach Helen Donnison says, “I’ve been where you are and have learnt how to create vibrant health, sustainable weight loss and abundant energy, and now I’m excited about sharing this with you.”

Enlighten Me is an holistic weight loss and body trans-formation programme which not only educates you about food that nourishes your body, exercise for optimal meta-bolic health, effective detoxification and anti-ageing, it also provides powerful tools for dealing with stress and mental/emotional wellbeing - all factors that can affect your weight and ability to burn body fat.

Contact informationphone 07 856 6991 email [email protected] www.vibranthealthcentre.co.nz

12 weeks to a lighter, healthier youenlighten Me


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

Cambridge’s first professional yoga studio – Opening February 2015!

The Balance Yoga studio will offer several specialist classes, including Yoga for Athletes

Pre-registration is now open for term one courses: • Beginner’s yoga. Seven-week introductory course.

Daytime and evening options. Opening special: registration includes your own yoga mat.

• Introduction to Pilates. Seven-week course. Daytime classes.

• Intermediate Pilates. For continuing students. Register your interest for an intermediate level class.

Numbers for these courses are strictly limited. Places will sell out, so register your interest today.

Keep up to date with the latest plans online www.facebook.com/balanceyogacambridge www.balanceyoga.co.nz E: [email protected] M: 027 287 3444.

You will find the new Balance Yoga Studio on The Second Floor,

60 Victoria Street, Cambridge.

WE’RE HOLDIN’ ONTO WHAT’ S GOLDEN.WWW.BOOSTA.CO.NZ

P: 0800 648 011 W: boosta.co.nz

BOOSTA | Brand Communication

_ BOOSTA CELLS

Positioning.

We want to get every man and his dog into these Boosta Energy Cells, so let’s start drawing

comparisons beween high performance energy needs and everyday needs.

The Cells need to appeal to both a High Performance audience and an Everyday audience.

DOING SQUATS OR DOING SQUAT.

FOR A BIKE RIDE OR JUST GETTING OUTSIDE.

RUNNING MARATHONS OR RUNNING ERRANDS.

LIFTING WEIGHTS OR LIFTING PLATES.

• Mobile Personal Training

• Exclusive PT provider - Home of Cycling public gym

• Sport Specific Strength and Conditioning

• Nutrition analysis and strategies

• Small group training

whole food secretsreviving ancestral cooking

Deborah Murtagh is a food writer, whole foods & weight loss coach, with 20 years clinical experience in natural medicine. Her motto is you are what you eat, think & feel! Her coaching packages and online schools specialise in ketogenic diets for weight loss and health.

12 online modules

12 ebooks

over 100 video’s

hundreds of whole food recipes!

ON SALE NOW!!!Hurry offer is strictly limited visit our website for detailswww.wholefoodsecrets.com

online whole foods cooking school

Herbal Shop & Clinic

2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noonPh 07 8432312 (0800 372 748) | www.herbalshop.co.nz

Quality Products, Professional AdviceWe provide with herbs, health and wellbeing.• Therapeutic herbal tinctures and tablets• Dried herbs and teas• Nutritional supplements incl. natural protein• Organic natural foods• Natural skin care products• Aromatherapy and massage products• Hair test for food intolerance• Consultation available with medical herbalists

Perfect gifts for clients, staff, family and friends, featuring top-quality all-natural products hand-made

right here in the Waikato.

Visit www.cuisinescene.co.nz or phone 07 856 4828

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.

M: 027 8443547 E: [email protected]

www.fuelnutriton.co.nz

www.facebook.com/fuel nutrition4life

For nutritional education, plans and guidance tailored to your needs contact Danielle

Roberts (Bsc Human Nutrition)


ContaCt Lodge 06 385 4622 toll free 0800 480 308Email [email protected] www.bridgetonowhere.co.nz

Joe and Mandy would like to welcome you to Bridge to Nowhere Lodge and Tours. If you are looking for the ultimate NZ wilderness experience, you have come to the right place. Explore the Whanganui River and National Park with us.

See us for all your “Mountains to Sea” Cycle Trail requirements; jet boat pick ups, accommodation and shuttle bus transfers.We also offer jet boat tours to the Bridge to Nowhere, canoeing, kayaking, mountain biking and tramping.Extend your trip by staying at our exclusive Bridge to Nowhere Lodge.

We offer fully catered or self catering accommodation and a licensed bar.It is the only accommodation of its kind in the area; there are no roads to the Lodge. Access is only by our Lodge jet boat or canoe!If you would prefer being closer to nature stay at our campground. We have new cabins, tent sites, hot showers and a huge camp kitchen.

WELComE

“Let us show you our world”


NATIONWIDE9 STORES

OR SHOP ONLINE AT WWW.TORPEDO7.CO.NZ

In-store Online MobileClick & Collect

Hamilton, 282 Barton St, (07) 839 3755

Auckland (Albany, K Road, Mt Wellington)NelsonChristchurchWanakaQueenstownDunedin

4 WAYS TO SHOP

Vaild until 31/12/14. *Excludes bulky classes

www.torpedo7.co.nz

TO REDEEM USE CODE: FITFREE AT CHECKOUT

FREE FREIGHT*ON YOUR NEXT ORDER

BIKE |

MOTO |

OUTDOOR |

SNOW |

WATERSPORTS |

FISHING |

FITNESS |

STREET |

fitness journal december 2014

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