Fitness Journal September 2014

Win more than $1500 of fantastic prizes to be won – see inside...

win an ozonetrainer kite insidePage 5

Let’s go fLy a kite

heaLth | performance | weLLbeing

Fitness JournalVoLume 1: issue 2 september 2014waikato edition

grab your

free copy

aLL about achiLLes

Page 36

The paleo dieTfab or fad?

Page 30

spotLight on Myofascial Release

Page 28

against the odds:

Page 10

Sarah Bradley shares her story

fitness journal september 20142 /fitnessjournalwaikatowww.fitnessjournal.co.nz

TE AWA THE BASE Aromatherapy & massage / Homoeopath / Nutritionist

Te Awa at The Base P. (07) 849 1167

VITAMINS + MINERALS

SEASONAL HEALTH

NATURAL SKIN CARE

FITNESS + SPORTS

WEIGHT MANAGEMENT

PET HEALTH

“When it comes to my family’s health,

I choose to shop at Health 2000” § Not sleeping well? § Struggling for energy? § Stomach bloated or bowels blocked? § Need help dealing with stress?

HAMILTON CENTRAL Naturopath / Nutritionist

408 Anglesea Street P. (07) 974 4620

MORRINSVILLE Natural Health Specialists / Herbalist / Naturopath

242 Thames Street P. (07) 889 1608

TE AWAMUTU Hemaview / Naturopaths / Herbalists

226 Alexandra Street P. (07) 871 3777

DINSDALE Natural Health Specialists

Shop 21, Dinsdale Shopping Centre P. (07) 847 2373

Millions of Kiwis prefer to use natural health products for their physical, mental and emotional wellbeing.Health 2000 has been looking after Kiwis’ natural health care needs since 1993, and is 100 percent New Zealand-owned.

Its staff have the knowledge to help ensure you choose the right products for the right solution, so you and your family stay healthy naturally.

NZ Olympic gold medallist, MBE, and Health 2000 ambassador

Join our Loyalty Club and receive one point on every dollar spent at Health 2000 stores.

EARN 150 POINTS AND RECEIVE $5 OFF YOUR NEXT PURCHASE.

It has been a welcome coming of age leading up to Health 2000’s 21st anniversary this month. In Hamilton where the company started, currently celebrating 150 years as a city, the creative minds at Health 2000’s support office

were in overdrive.

Their mission was to better reflect what the 78-store Kiwi co-operative has evolved into over the past 21 years, while also acknowledging its roots. In doing so, the retailer set itself apart from competitors selling similar products, by focusing on the emotional investment of its staff.

“We started with a small team of like minds who joined because they, or someone they knew, had suffered a health issue,” said Health 2000 managing director Alan Morpeth. “After trying mainstream medicine, they eventually had success with natural health and a huge passion to help others with their knowledge.”

Today, Health 2000 employs around 300 people with that same motivation – and with more than twice as many health-related degrees and diplomas as there are stores. The co-operative’s success can largely be attributed to the people in its stores fostering long-term relationships and friendships with customers, and their wealth of knowledge.

“Visit your local Waikato Health 2000 store and you’ll find yourself talking with people who are clearly passionate and knowledgeable about natural health. Caring for the health needs of our communities, and improving people’s health is at the heart of Health 2000 and not something we take for granted.”

Locally, Health 2000 stores offer consultations with fully trained naturopaths, including herbalists, homoeopaths, aromatherapists, and hemaview (live blood screening). One-on-one consultations help customers get to the core of a health issue, and identify areas in their life that need additional support.

Naturopathic medicine practitioners aim to find the cause of disease. Once found, practitioners can use a range of therapies and techniques – nutrition, relaxation, herbal medicine, homoeopathy and aromatherapy, to name a few – by focusing on the body’s innate intelligence and its ability to heal itself, and educating patients to participate in their own health care.

Hemaview is based on the science of hematology – live blood screening. A drop of blood shows the size, shape and ratio of red and while blood cells, which reflect the effects of your lifestyle on your immediate health. It is fast, and fascinating to see your blood on a screen and have it explained. You take away photos of your blood and a report, allowing you to take a real part in managing and understanding your health.

The new logo depicts a red and green heart. It represents staff passionate about caring

for the health needs of their customers, and the green

represents natural health. The heart, as a vital organ

with its beat signifying life, is at the core of Health 2000’s

philosophy of caring and passion. The new strapline

“Where caring comes naturally” has averted the

focus of its business from shops and products, to its

people and their knowledge.

Where caring is at the heart of health

Health 2000 managing director Alan Morpeth explains what gets the heart of New Zealand’s largest natural health retailer beating.

Health 2000 managing director Alan Morpeth.

fitness journal september 2014 3/fitnessjournalwaikatowww.fitnessjournal.co.nz

Win Win Win

We’re overwhelmed by the positive feedback we’ve received since our launch issue of Fitness

Journal. Thank you to everyone who took the time to email, facebook or phone us with messages of support – it’s hugely appreciated.

What’s exciting is that we’re just scratching the surface of just how awesome Waikato is – and its people. There’s so many opportunities to be fit and active; there are clubs, sports and classes many of you have probably never even heard of! We want to create a community hub – so get in touch with us, tell us what you’re doing, share your stories and photos – and let’s all get involved.

September is a great time of year to try something new. Spring is all about fresh beginnings and is a great time to take up a new hobby.

However, this month also serves as a sober reminder that there’s more to keeping fit and well than exercising and healthy eating. Support Blue September (www.blueseptember.co.nz) and encourage the males in your life to have a prostate check. Blue September is the Prostate Cancer Foundation’s national awareness campaign.

Just like your vehicle needs a WOF, don’t forget regular health checks for yourself. We’re fortunate to have amazing resources right here on our doorstep; packed with respected experts, from physiotherapists, podiatrists, doctors, nutritionists, dentists, personal trainers … the list is endless. If you’ve got a niggling injury or a concern, make September the month you go and get it checked out.

Hope you enjoy meeting some more of our local personalities in this issue – don’t

forget to follow us on facebook and visit our website.

eLectronic forwarding

editorial News releases/photos/letters: [email protected] Advertising copy/proofs: [email protected]

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

www.wbp.net.nz

PUBL IC AT IONSWaikatoBusiness

Lisa potterEditOr

heaLth | performance | weLLbeing

Fitness Journal

From the editor

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

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

Due to open this November, Fastlane Fitness in Victoria Street will include state of the art equipment, a 25x25 pool, fitness classes, 30m sprint track, cafe, creche, an impressive team of personal trainers and more.

Currently operating as Club Cardio, Fastlane Fitness is set to motivate and inspire - and

you could be part of the team. Valued at close to $1000, this is an amazing prize package exclusive to Fitness Journal readers.

To enter, just send your name and contact details to [email protected] with the words FASTLANE FITNESS in the subjectline. Entries close September 30, 2014.

Jump start your healthy new lifestyle with our amazing prize of a

ONE YEAR mEmbERship to Hamilton’s newest fitness centre;

Fastlane Fitness.

COVER phOtO by Jamie Prout (Ozone Kites)www.flyozone.com

Win Plus loads more comPetitions inside...

health | Performance | wellbeing

Fitness JournalVolume 1: issue 2 september 2014

waikato edition

all about

archillesPage 36

win an

ozonetrainer

kite inside

Page 5

The paleo dieT

fab or fad?Page 30

sPotlight on

Myofascial ReleasePage 28

againsT

The odds:

Page 10Sarah Bradley

shares her story

let’s go

fly a kite

Competition terms & 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.

Megan’s Journey

Follow the journey of Hamilton’s Megan Wetere as she embarks on a life transformation with the help of Club Cardio personal

trainer George Edmonds. The busy marketing and design

specialist is also a mum; so juggling her work and family life with committing to her own personal change is a huge undertaking.

With personal weight loss and fitness goals, Megan and George will share their journey; the good, the bad and the ugly.

Follow Megan’s challenges and progress online at www.fitnessjournal.co.nz.

Megan and George will update their progress weekly. George will share training tips, fitness, weight loss, cardio and nutrition advice, while Megan will share her challenges, success and thoughts on the process.

Part one of the pair’s first 6-week challenge is online this week.

be inspired

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]

Justin williamsAdvertising account managerP: (07) 838 1333M: 027 966 2760E: [email protected]

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

Just go to www.fitnessjournal.co.nz/megans-journey


The vibrant inflatable and ram-air foil kites are frequently spotted soaring high around New Zealand’s snow capped

mountains. Mt Ruapehu is a popular spot for a group of keen Raglan kitesurfers, who come winter time, swap their wetsuits for snowsuits and travel to the mountain at every opportunity.

What’s surprising about this community of snowkiters is the fact they range in age from students to grandparents (although admittedly these are few and far between). This hybrid version of snowboarding and kitesurfing has been around for years, but as equipment and technology advance, so too does the ability to control all elements of the sport; increasing the adrenaline buzz.

Come Fly With Me

When it comes to hitting the slopes, the traditional argument of whether skiing or boarding is more fun is now defunct. Snowkiting is the hottest sport taking off on mountains around the world.

What is snowkiting: Similar to water-based kiteboarding, but kite power is used

to glide over the snow. The beauty of it is that you can travel up, down and along slopes; taking in pristine snow country otherwise not accessible. As with all sports like this, always have a buddy and make sure people know where you are going (although the kite in the air is a fairly good giveaway).

Apparently (so the experts say) snowkiting is easier than kitesurfing to learn, as you’re not fighting waves or trying to stand up on a board in the water. However with all kite sports, it pays to have some lessons first in how to correctly use the kite to harness the wind’s power.

some websites to check out if you want to know more:

www.flyozone.comwww.kitesports.co.nzSnowkite School: Tim Stockman [email protected]

Photos courtesy of Ozone (www.flyozone.com)

fitness journal september 2014 5

There’s plenty of action on the slopes of Mt Ruapehu this month, so why not plan your trip around one of these events and see some of New Zealand’s best in action:

► Mt Ruapehu Xtreme Comp: September 15-20

► North Island Secondary School Ski Champs: September 15-17

► NI Secondary School Snowboarding Champs: September 22-24

► NI Masters Ski Race: September 27

► Rip Curl Big Air Invitational: September 27

► Bikini Downhill, proudly supporting NZ Breast Cancer Foundation: October 4

mt ruapehu

Experience the adrenaline surge of snowkiting for yourself with this amazing Ozone prize. Win your own 2.5m IGNITION trainer kite (valued at $269) - it’s all set up and ready to fly. Designed to bring out the kiter within everyone, the IGNITION trainer kite is responsive, smooth and stable with enough power to ensure you’ll be ready to progress safely and with ease. There’s plenty of kite instructors based in Raglan to get your kiting skill levels up. To win this fantastic prize, email your name and contact details to: [email protected] and put Ozone ignition in the subject line. (Terms and conditions on page 3).

an ignition trainer kiteWin Win Win


#LoveitThese are a few of our

favourite things...

we’re snacking on... roar garLic chiLLi kaLe chips Vegan, organic and packed with punchy taste. NZ grown and made. We love these Kale Chips and best of all, they come in three flavours (garlic chilli, smokey bbq, spicy curry). www.roarfood.co.nz

Win a Roar prize pack and sample each flavor for yourself. To enter, email your details to [email protected] with the keyword Roar in the subject line. Entries close Monday, September 22, 2014.

we want... this styLish suunto ambit3 The GPS provides accurate speed and distance, while the heart rate monitor lets you train within your ideal zone. Ambit3 Peak and Ambit3 Sport come with specialised features for running, cycling and swimming. www.suunto.com

we’re drinking... naturaLLy tasty water Thanks to this funky water bottle which allows you to pop your fresh fruit in the central cylinder. Naturally delicious. www.facebook.com/healthyhabitsandpieces

we’re intrigued by...the oVersized midsoLe on the hoka one one It may look like an oversized running shoe but there’s some serious science behind the design. The midsole volume promotes consistent rhythm in the runner’s foot strike and is designed to reduce fatigue in your feet, legs and core. www.hokaoneone.com

we’re wearing... skins bamboo range (excLusiVe to rebeL sport) The official word is that the scientific innovation behind Skins improves blood circulation; getting more oxygen to your muscles, helping you shape, tone and sculpt your body. We just like how comfy they are – oh and they look pretty great. www.rebelsport.co.nz

we’re ceLebrating..makaia Lee carr This Auckland mum is single-handedly creating a nationwide community of active women via her website Motivate Me NZ. Women all over New Zealand are sharing their challenges, successes, training tips, recipes and more. It’s powerful stuff. Makaia has successfully created a community of Kiwi women supporting and encouraging each other. There’s an active Hamilton group and members around the country share their inspiration. www.motivatemenz.co.nz

we’re buying...get checked undies

to support Blue September and prostate cancer. You should too.

www.blueseptember.org.nz

we’re addicted to...co yo mixed coconut miLk 100% vegan, dairy free and natural. We’re eating it on cereal, in smoothies, instead of ice-cream… no excuse needed. Delicious. www.coyo.co.nz

Win Win Win


Competition Corner

artemis Repower Green Tea is designed to powerfully re-energise your system and is packed full of antioxidants. This natural formula supports rejuvenation of energy, sharpened concentration and helps to combat tiredness. Containing a precise combination of Sencha Green Tea, St John’s Wort, Rosemary, Licorice and Spearmint, Repower Green Tea is an ideal replacement for tea or coffee. For more information visit www.artemis.co.nz.

WIN one of five 30g Reformer Green Tea (RRP$19.90) prizes.

Keyword: Artemis

Win Win Win

To enter any of our competitions, email your entry to [email protected] with the relevant keyword in the subject line. don’t forget to include your contact details (email and phone number). Entries close Monday, September 22, 2014. (terms and conditions on page 3).

WIN an aromatouch massage treatment at the luxurious Waters Day Spa. Treat yourself, your body and your mind to the ultimate relaxation. The Aromatouch technique is perfect for a post sport event of any kind.

This simple yet powerful massage technique involves the use of 24 specific oils placed along the spine and feet in a sequential order that has been shown to promote stress reduction, immune enhancement, inflammatory reduction, and homeostasis.

For more information on Aroma- touch visit www.watersdayspa.co.nz.

Treat yourself or a friend. To enter follow the directions above and use the keyword: Aromatouch

We know the omega-3 fatty acids from oily fish are good for us, but how many of us can hand on heart say we eat enough good quality oily fish to maintain optimum levels? Not all fish oil supplements are created even. Go healthy’s NeW Go Fish oil 1,550mg Advanced Omega-PC™ contains Omega-PC™, a new generation in fish oil extract providing a superior source of omega-3 fatty acids. Exclusive to GO Healthy in New Zealand, Omega-PC™ is a wild fish fat extract which offers better absorption and efficacy, a natural nutrient profile and no fishy burps! For more information and GO Healthy stockists, visit www.gohealthy.co.nz.

Win one of four GO Healthy GO Fish Oil 1,550mg Advanced Omega-PC, valued at $17.90 each.

Keyword: GO Healthy

no childcare? no problem Join the Strollercise group which meets every Wednesday at 10am at the Avantidrome. Make use of the 400m indoor track and well as cross training exercises. Entry is a gold coin donation.

solid gold

Did you know that our local hero

David Nyika, who took Gold in the

light heavyweight boxing divison

at the Glasgow Commonwealth

Games, was the first NZ boxer

in 24 years to win boxing Gold.

Remarkably when this Hamilton

19-year-old’s fingers aren’t

squeezed into boxing gloves, he

also plays the piano.

fancy your son or daughter as

the next all black?

Then take a look at Rugger Kids,

New Zealand’s first rugby play pro-

gramme (designed in New Zealand)

to give a more sport-specific activity

for children aged between two

and six. Rugger Kids takes place at

Hamilton Old Boys Rugby & Sports

Club. For more information, visit

www.ruggerkidz.co.nz

watch rowing power at it finest on Waikato River for the Gallagher Great Race on September 13 and 14. For the first time, 2014 brings two top-class varsity crews from the USA – Harvard and Washing-ton, as well as old foes from across the ditch, Melbourne to battle it out on the water against defending champions Waikato University. www.thegreatrace.co.nz

check out the facilities at

eastlink community open day

Saturday, September 20, from

11am-3pm. There’s ‘have a go’

sessions, demonstrations, bike

safety checks and more. Eastlink

is a collection of sports clubs

working together to promote

sport and recreation for the local

community. Activities include

badminton, bowls, cricket, inline

hockey and skating, karate,

squash and tennis.

have a go at waikato ultimate frisbee

Fast, fun and fitness. Turn up for the trial session on Sundays at 3.30pm at Waikato University. For more information visit www.hammertron.org.nz

• The Notice Board •


However, despite these impressive achievements, what actually makes her most proud is hearing from the many men and women who credit her with changing their lives.

The dedicated personal trainer is (not surprisingly) highly motivated, rich in knowledge of both the body and nutrition, and genuinely committed to helping people change their lives.

A quick glance at her successes and it’s clear she’s a high achiev-er. Her work ethic however is possibly genetic as well as a result of how she was raised. Alison’s father, Dudley Storey, was a cham-pion rower, a gold medallist in the coxed four at the 1968 Mexico Olympics. He instilled in his family ‘that you sweat and you rest: eight hours' work, eight hours' play, eight hours' sleep’.

“That's been such good advice. I reckon lots of people, personal trainers included, do that really wrong. They burn themselves to a frazzle and forget that no one's training is as important as theirs.”

“My life has always revolved around sport. I think I was doing push ups in the womb,” she laughs.

“I’ve never thought of doing anything else. The biggest driver for me is helping other people achieve. Helping them excel, helping them perform to whatever goals they have set.”

Having been an elite professional sportsperson,I’ve walked the talk. I know what it’s like to be physically tired, to be pushed to your limits so when I’m working with athletes they know I ‘ve experienced what they are going through.

“However I can also relate to people who want to get start-ed, want to make some lifestyle changes and be healthier and happier as I’ve been there too.”

Alison has always thrived in her role as a personal trainer, from working with professional athletes and business people to those undergoing rehabilitation or wanting to change their lifestyles.

Since retiring from rowing, Alison switched her con-siderable focus to her mobile personal training business (storeysport.co.nz). She is also completing her degree in a Bachelor of Sport and Exercise majoring in management and coaching (which she started as a carded athlete).

"I need to be productive. I need to feel like I'm adding value to the world every day that I'm doing something useful.”

Alison is also a qualified nutrition consultant and advocates good nutrition hand in hand with training.

“You can exercise as much as you like but if the fuel that is going in is rubbish or not right, you won’t get the results. Food is fuel and if you’re trying to achieve anything you need the right fuel.

“Many athletes actually don’t eat enough and wonder why they are physically tired, carry injuries or don’t recover quickly. The correct nutrition is so important.”

She admits that life as a personal trainer is all about helping people. “It’s a long and busy lifestyle, and definitely not the way to become a millionaire,” she

laughs. “The real reward comes from helping people to get fitter, become healthier, gain more energy and sleep better after years of not having that. To be able to give people back quality of life; that is just so cool.”

ALISON STOREY: The change makerAlison Storey is no stranger to achievement. She has represented New Zealand in three different sports (rhythmic gymnastics, rowing and beach volleyball), won Personal trainer of the Year twice, represented New Zealand at a recent international forum in the UK and taken up the sport of archery (at which she is already excelling).

BY Lisa potter

1 She is on the board of Diving NZ and the convener of selectors for the sport of diving.2 For three years she had a job cleaning McDonalds before school. 3 Her grandfather was a Dutch cycling champion.4 Her mother is one of the rowers in the picture of the National Rowing Champs on the wall of Fresh Choice in Leamington.5 She has exercise-induced asthma.

fiVe things you didn’t know about aLison

sleep. Don’t kid yourself that less than 8 hours a night is okay. There is absolutely no scientific evidence to back this up.

Take a sTand On sugar. The levels of sugar currently in our diets is being called toxic in the health industry now, and you should be having less than 25g of added sugar a day, better to have none.

MOve. At every opportunity you can. It is no coincidence that fit and healthy elderly people have made a conscious choice to be active most of their lives. If you want that kind of health, you must move now.

aLison’s three heaLthy LifestyLe ruLes


The University of Waikato Inaugural Cycling Symposium

At the University of Waikato, the possibilities are endless.

Hosted by the University of Waikato’s Sport Science Laboratory, the symposium will welcome the founder of Peaks Coaching Group, Hunter Allen. Other experts in the field will also share innovative advancements in coaching practice, performance monitoring, sport nutrition, training and technology.

Exhibitors from the cycling, recreation and education industries will showcase the latest products designed to improve training, measure performance and aid recovery. Symposium attendees and the public can meet the exhibitors and try the equipment in an open session from 6–8pm on Thursday 25 September 2014.

Tickets are only $150 for this two-day, jam-packed symposium. To purchase tickets and for programme information go to: www.eventbrite.co.nz

This two-day conference takes place on 26–27 September 2014, Avantidrome, Cambridge.

WE HAVE DOCTORS

WELCOMING NEW PATIENTS

Dr Asit Parekh

Dr Bala Newton

Dr Haseena Hussain

Dr Julian O’Sullivan

Dr Manisha Saini

Dr Zig Khouri

for GP Bios visit www.hemc.co.nz

Innovative Comprehensive High Quality Accessible

16 Beale Street, Hamilton 3216

Phone 07 839 1232 www.hemc.co.nz [email protected]

We take Melanoma

seriously!

Do you?

Call now to make your

appointment

07 839 1232

If you’re looking for an adults fitness classwith a difference, check out our full body Leap

fitness classes on trampolines!

We make use of all the equipment here at Leap to give you a hard but super fun work out.

Our different tracks range from high intensity cardio workouts, waist slimming abs workouts, thigh burning squat work, hard-core boxing to even a balance yoga track to revive the body and mind. Call us today to book your class!

Fitness classes are held throughout the week and

bookings are essential.

Hamilton’s amazing new indoor

activity centre!

42 Sunshine Ave, Te Rapa, Hamilton07 850 4222 • [email protected]

www.leapnz.co.nz

BY aLison storey

Arguably also rather inspiring were the achievements among those enjoying a less obvious profile in Waikato. Diving, bowls, shooting, and judo among them.

Popular opinion would reckon it takes money to make champions and while some of these sports attract a level of government funding, many of these athletes are fully self-funded, fit fulltime jobs around their training and have more primitive resources compared with some of their overseas competitors. Yet they perform with distinction and some win medals.

In honour of these sports, I set about discovering where you could have a go in Waikato.

Diving is currently sitting proud as a sport having had its first synchronised div-ing team at a Commonwealth Games this year. NZ records were broken, personal best scores were achieved and the success of its athletes is hoped to bolster the numbers having a crack at this extremely athletic sport. In Waikato, the place to dive is the Waterworld pool in Te Rapa. With sprung diving boards and the req-uisite depth pool not being entirely common across the country, it is nice to know there is one in our community. The long-running Merv Campbell Meet will take place there in late September.

Search for lawn bowls in the waikato and you are positively spoilt for choice for both clubs and ongoing competitions. Historically perceived as the realm of senior citizens, that urban myth has been well laid to rest with the Commonwealth Bowls team’s youngest medalist being just 19 years old. Bowls NZ has also comfortingly won Sport NZ awards for outstanding leadership, which is more important than you can imagine for sport – to be governed well.

Shooting tends to feature consistently in this country’s sporting success, and like lawn bowls, appears to have no age or body type barriers to hinder this. Tucked down the back of Mystery Creek near the airport, stretch avenues and enclosures purpose built for the skilful and patient. Most forms of this sport are individual and non-reliant on team members, so like recent gold medalist Sally Johnstone, you can fit training around a job with the Ministry of Primary Industry.

Judo was hailed by the media as the surprise success of the Games and justifiably so with its athletes winning five medals. With a website that suggests you can wear a rugby jersey and track pants to your first try-out session and the ability to cater for four to 70 year olds, there doesn’t seem much to stop you.

So in the interests of specificity, here’s some real and actual contacts to help get you started;

– Diving – Vicki Campbell, [email protected] – Lawn bowls – Glenn Lee, [email protected]– Shooting – Richard Radonich, [email protected]– Judo – Pete, [email protected]

What are you waiting for? The next Commonwealth Games?

www.storeysport.co.nz

it could likely be said that the cyclists’ medal haul at the recent Commonwealth Games was not entirely unexpected. Most of the medalists were already proven world-beaters who credibly and emphatically added to their gong collection. Nice work. And a great endorsement for the local Avantidrome.

In celebration of Commonwealth

Games success

photo by barbie donnet

/fitnessjournalwaikatowww.fitnessjournal.co.nz

The Waikato athlete’s sporting history has been some-thing of a rollercoaster ride. While most athletes naturally experience highs and lows, Sarah’s have been more extreme than most.

Having made the sporting switch from soccer to golf following her early knee injury, the talented athlete looked to be on the fast track to success after scoring a scholarship from golf powerhouse Oklahoma State University – when tragedy struck again.

A trip home to visit her parents in 2008 saw Sarah involved with her father in a car accident.

“I suffered a traumatic brain injury. It happened while I was home for Christmas during my second year at universi-ty. It was a headon impact on State Highway One.’

After weeks in Waikato Hospital, Sarah then spent eight months in recovery working on regaining strength, balance, and memory, before she could return to the United States to join her University team.

She admits that her brain injury has undoubtedly been her biggest challenge; fraught with frustration and impacting on her ability to have full control of her body and mind.

“It was 18 months before I was strong enough to get back into competition’” she says. “Even then I was still pretty fragile and had to really look after myself – a bit like a child really. I needed naps and to make sure I got enough sleep and rest.”

The side effects were something she continued to battle for years.

In fact it is only recently, six years later, that she feels she has completely recovered.

That realisation brings with it an almost overwhelming sense of relief – and confidence.

“I don’t suffer from the side effects which plagued me for so long any more and I actually feel stronger than ever. It is such a liberating feeling.

“Head injuries are known as ‘invisible injuries’. There is no timeline on when you are going to get your health back… or if.”

Sarah credits valuable guidance from her mentor Gaylene Eyre with helping turn her recovery into a series of purpose-ful and deliberate steps.

“We identified the things that would put my body and

SMaShING ITSarah Bradley:

From a childhood ambition to play soccer for Manchester United, to a freak bicycle accident which smashed both her dreams and her knee, sarah bradley is a prime example of just how far determination and focus can take a person.

mind in the best possible state, and from there we spent time and energy on the things I could control.

“The key things were sleep, hydration, nutrition, time in nature, and conditioning. If those five things were in balance, I continued to defy the odds in my recovery process. Even now those are five key elements that help me be the best I can be every day.”

Those who know Sarah well say that while her athletic talent and mental strength are obvious, it is her resolutely positive attitude which is one of her strongest attributes.

There are people who take failure, accept it, learn from it and use it to strengthen their resolve to succeed. Sarah was just 11 years old when her knee injury happened and even then she picked up the pieces of her shattered dreams and set off on a new path; armed with a golf club instead of soccer boots.

That’s not to say she didn’t cry tears over her early sporting success coming to an abrupt halt – particularly given that it was a freak accident that happened when racing her twin sister home from school.

Both girls, Sarah and Loren, had always excelled at sports, but Sarah had an absolute dream to pursue her passion for soccer.

After pulverising her knee cap, when crashing off her bike onto concrete, she was told by her surgeon that she would have to find a new sport – one which didn’t involve contact or high impact.

“That was the end of my dream to one day wear red and white for Manchester United. I may have only been 11 when that happened but was truly devastated at the news that my soccer days were over.”

It was John Sullivan, her ‘legendary Waikato knee sur-

high performance

BY Lisa potter

10 FitNESS JOUrNAl SEpTEMBER 2014


Sarah Brad- ley Profile

geon’ who suggested golf. In true form, it didn’t take long for Sarah’s competitive spirit to reassert itself and before long she replaced her hours of soccer practice for hours on the golf green.

“I never really made a conscious decision to pursue it seriously,” she recalls. “It was just how I was wired. I wanted to be the best I could possibly be.

Family tiesOne of four girls, Sarah grew up in Cambridge, at-

tending Cambridge High School and St Peter’s School. While her twin sister Loren moved to Auckland to start a degree, Sarah set off to America on the back of her golf scholarship not long after graduating high school.

Golf became her career goal after first representing New Zealand at the age of 16.

“Things really amped up when I was chosen for my first international squad that went to Australia with New Zealand golf. My eyes were opened to where this wonderful sport could take me.”

And it has been quite a journey, including Oklaho-ma State University, Kent State University, the NZ Golf Team, LPGA Q School and assistant coach at Colorado State University.

Sarah’s life has taken yet another unexpected turn. She recently accepted a new role as the Women's Assistant golf coach at the University of Tulsa.

“I'm pretty excited at this new venture as I will be working under a former British Open Champion,and LPGA legend, Emilee Klein.

“The business of college athletics is huge over here. We get to practise and train at world class facilities while players can also complete their college degrees.”

In her role as assistant coach, Sarah will work with a squad of eight players on a daily basis. In typical form she is embracing her new challenge with enthu-siasm and dedication.

“We have an international team of players from Thailand, Germany, Dubai, and the United States, all aged between 18 and 22.

“I enjoy working with this age range as I feel I have a lot to offer them in terms of mentoring and helping them develop, as I share my knowledge and experi-ences I have had in golf.

“The beauty of being in this environment is that I am continually learning and growing my skill set. I am loving this new venture as I go into another side of the game. It is extremely rewarding.”

a quick insight into Sarah’s sporting preparation:

How important is nutrition and wellbeing to your success:Looking after my nutrition and wellbeing is the

key thing in everything I do. It allows me to be the best version of myself every day. Not only does it help me when it comes to performance, but it allows me to be present in everything I do. Training, coaching, networking, travelling, and mentoring.

describe your nutritional and health/fitness plan:

I think one of the strengths that I gained from my recovery process was being very aware and mindful of what was good for my body. I have

learned over the past couple of years what foods give me the most energy, and what fitness plans work best for me. I do my best to eat whole foods, minimising the amount of simple sugars that I have. It is really important that I eat energy giving foods and minimise the foods that give me big lulls in energy.

My diet is based on a pretty simple theory - if it comes out of the ground it’s good, and I’ll eat the majority of my meals this way. Being deliberate in the things I can control, allows me to be lenient when I am in an environment where I don’t have a choice. I can handle a moderate amount of meat, dairy or sugar but my diet can’t primarily be from these food groups. I get lethargic, mentally noisy, and it’s impossible to be at my best.

Fitness has always been an outlet that I really enjoy. I’ve been connected with my trainer Jason Wheadon for the past 10 years. He has a training studio in Hamilton called Sweat Training Studio. He has been such an asset to my career, teaching me the funda-mentals and making every training session fun with his creativity.

Now my training consists of short, fast, high intensity sessions where I can get a workout done in 20 minutes. I try to get my blood pumping every day, even if it’s just for 15 minutes. Jase has taught me that I can do this anywhere, in hotel rooms, in the park, or in a gym.

Favourite ingredients?

Wherever in the world I am these ingredients al-ways end up in my shopping basket. There’s no

secret to a wonderful superfood or ingredient, I think it’s just being deliberate in making sure I have the foods available to me that I enjoy, and help maintain my energy.

- Water- Chia seeds- Bananas - Peanut Butter- Hummus - Almonds- Quinoa- Almond milk

how do you prepare for a big event?

Whether I’m getting ready to perform on the golf course personally, or if I’m getting my team

ready for a performance, the two most important things are being well rested, and well hydrated. The next thing is making sure my game is where it needs to be, my fitness, and my nutrition.

Because I spend a lot of time on the road, and we are in a different spot almost every week - I do my preparation ahead of time, I study the golf course I am

going to so we know what types of things to prepare for. I take note of what the weather is doing, then I also research restaurants in the area to see what our food options are each night. Sometimes the hotel could be in an industrial area, or an area that’s not safe for running outside, so it’s important to know what my options are going to be so I can get my condition-ing in.

What mental preparation do you do?

To mentally prepare I do a lot of visualisation, I set process goals, make a game plan, arrive

prepared and ready to play.

What key things you do for fitness when you’re at home?

I love my time in New Zealand and Waikato because I spend a ton of time in the outdoors

and running trails. My favourite place to run when I’m home is up Kakapuka mountain at the back of Te Awamutu. I also love the tracks up and around Lake Te Koutu in Cambridge. I mix that up with high intensity training sessions. I love being out and about, getting my workout in first thing in the morning.

Nothing makes me happier than waking up at 5:30am to go for a run when the rest of the world is asleep. Stretching and flexibility is really important to me so I don’t suffer any injuries.

What are the most important steps in re-maining a fit healthy athlete?

To always be prepared. There are no excuses to make bad decisions with food, or to say no to get-

ting out of bed 20 minutes earlier to get your exercise in for the day. For me, if I know I’m going somewhere where there won’t be options for good food (like an airport) I always travel with raw almonds, a protein bar, a piece of fruit and a water bottle. I don’t always end up eating it all, but it gives me options depending on what I am craving at the time. I do the same thing if I’m heading out onto the golf course for the day, or if I have a day in the office. When I walk around with a water bottle in my hand I always maintain my hydration. It’s also important that I have a good breakfast to start the day, that way I don’t crash at the end of the day.

Best advice you ever received?

Play to your strengths. Don’t try and reinvent yourself by trying to be something you’re not.

This has been great in my life, and in my career.

Q&a with Sarah

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high performance


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Get round the bridges ready

BY caine tukua

“Oh it’s too cold.” “i’m too tired”. “ i’m too busy”. “i’ll do it tomorrow”. Sound familiar? Of course it does. We are All guilty of using these popular phrases when it comes to life.

Now, raise your hand if you’ve ever used any of these phrases when it comes to your health and

wellbeing? Of course you have. But as they say, “The first step to recovery is admitting it.”

So well done, consider the first step signed off. Second step; Setting a goal. This can be anything, but you have to have a destination or target in mind.

A hugely popular goal at the moment is Hamilton’s Round the Bridges on Sunday, November 16.

This is an awesome, fun event for any fitness levels. Now if you’re not a confi-dent runner, that is okay. The event has many different distances, and you can even walk it. There are mums and dads

with prams. There are those who are mature and motivated pushing 80 years of experience on the planet out there doing it. There are all shapes and sizes. But they all have one thing in common; they set a goal.

So...what is your goal? Once you have found this, it’s time to

move onto the next step. WHY? Why do you want to achieve this goal? Why is it important to you?

A little tip; It’s not good enough to just say “I want to lose weight”. It’s really important that you attach yourself to why you wish to lose weight. There is a reason you are the way you are, and it is imperative you find the source of that. Are you happy with the person staring back at you in the mirror? Why not? Do you want to fit into your old clothes again? Why? Find your true “Why” and it will motivate you.

Next step.....ACTION. Get moving, you won’t achieve anything talking about it, and having good intentions.

You have to get moving! So get account-able. A popular avenue is Facebook. Post your goal up now. Does it stir a little in your tummy right now thinking about doing that? PERFECT. It means there is a breakthrough to be gained. Post it

up now. Now you’re empowered, now you’re in control. Now it’s time to take it step-by-step towards your goal.

I’m not going to lie. It is going to be tough. A lifetime of habits have been created, and a lifetime of internal dia-logue as well. The good news is, you can create new habits.

You will be tempted by food, socialis-ing, and even doing nothing at all. This will bring you momentary pleasure, but I promise, it will only make you feel weaker. You have to believe in yourself, you have to be diligent, you have to trust the process, and always remember, you are powerful beyond measure. Set a goal Why is that goal important to you? Get into action.Remember, there are many of pro-

fessionals within Waikato who excel in what they do. Contact them to aid in your journey. Sometimes all you need is others belief in you, to believe in yourself.

Round The Bridges is Hamilton’s iconic community event.

This year has $70,000 worth of prizes up for grabs in celebration of the event’s 70th anniversary!

So put Sunday November 16 in your diary, grab friends and family and start walking your way to fun and health. Choose from 6km and 12 km run or walk and a kids 2km fun run.

Enter online at: www.roundthebridges.co.nz

round the bridges


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Held at the Avantidrome, the symposium is an applied meeting of athletes, coaches and

support personnel from New Zealand and overseas. The aim is to share the latest innovative advancements in coaching practice, performance monitoring, sport nutrition, training and technology with the directive of enhancing cycling performance.

Organisor Joe McQuillan says while the symposium is targeted at those involved with endurance sports such as cycling and triathlon, coaches and athletes from numerous sports codes will be able to make use of the information, given the common issues that coaches experience.

"Our presenters are from a variety of backgrounds and the information can be applied across a range of sports disciplines not just endurance sport."

The University of Waikato event is supported by Bike NZ, High Perfor-mance Sport NZ and the Home of Cycling, the Avantidrome.

US based Hunter Allen is the

keynote speaker for the symposium. Hunter is co-author of several books on endurance training and is one of the world's most referenced and re-spected cycling and triathlon coaches.

"There’s a wealth of highly regard-ed presenters (see the full list on www.fitnessjournal.co.nz) along with High Performance Sport New Zealand and Bike NZ coaches contributing to group practical workshops.”

Joe expects the symposium will attract coaches from rowing, swim-ming and team sports interested in a more scientific approach to their coaching practice.

“Anyone wanting to improve their coaching practice or look at an alternative way to approach train-ing, conditioning and monitoring of athletic performance find this of interest,” he says.

"Of course the opportunity to network with peers at these events is priceless so we have created a schedule to facilitate networking opportunities."

"The aim is to have a fully integrat-ed meeting of coaches, athletes and sport science personnel. To this end we have tried to mesh practical solu-tions with science-led case studies".

“I’d like to see this inaugural event become an annual fixture which incorporates and celebrates a variety of sports in the Waikato region."

"The Waipa district is known as the Home of Champions for good reason and I think it’s important we recognise this.

“We have attracted attendees from as far away from Australia and have a large contingent of people coming from the South Island."

Sports experts set to meet in Waikato

World renowned cycling expert hunter allen is one of several experts set to meet with New Zealand’s sporting fraternity at the inaugural University of Waikato Cycling Symposium later this month (September 26-27).

what: the University of Waikato Cycling Symposium

when: September 26-27

where: Avantidrome, Cambridge.

detaiLs: World leading experts and advice for coaches, athletes and anyone interested. tickets to the fully catered event are available from Eventbrite. A symposium dinner at Alpino restaurant in Cambridge on Friday September 26 is open to the public. the three course meal is $70 and tickets can be booked by emailing [email protected]

industry exhibitors and public showcase: industry related exhibitors will present products over the two-day symposium. this includes Skoda, revbox, SrM and Wattbike. From thursday September 24 between 6-8pm the Avantidrome will hold a public open evening to showcase the exhibitors and venue to the public.

Symposium organiser Joe McQuillan


Enjoy a happy healthy smileThey say the mouth is the gate-

way to a body’s health.It may sound like a ‘tutti-frut-

ti’, hippie theory, but in recent years the links between dental health and overall wellbeing are becoming increas-ingly prominent and for good reason.

Do your gums bleed when you brush your teeth or floss?

Recent medical research shows that people with gum disease are 40 percent more likely to have heart-related or

other health issues that can be directly traced back to the mouth.

The unknown culprit, dental bac-teremia, is considered one of the most serious of pathogens; a silent killer that few people know exists.

Caused by the bacteria in the mouth, dental bacteremia is a potentially life-threatening condition.

Father/daughter dental duo, Dr Henk and Dr Nettie Eksteen at Hamilton East’s Old Villa Dental Centre, the dentists with

heart, are all too aware of the dangers of poor oral hygiene and impress upon their patients the importance of regular exams and hygiene appointments.

“It is unfortunate that many people underestimate the importance of main-taining a healthy mouth at all times”, says Dr Henk.

At The Old Villa, dentistry is a branch of medicine that involves diagnosis, prevention and treatment of any disease concerning teeth, the oral cavity or any

associated structures.“Everything in the body is connected

so it makes sense to ensure our patients are fully equipped and informed with the tools and knowledge to help them lead healthier and happier lives. After all, prevention is always better than cure.”

Old Villa offers this month, with every hygiene appointment, a FREE examination and x-rays if necessary.

Book your appointment today by calling (07) 856-4116.


Decades on since starting his sporting career in his early teens, fitness remains a major part of Shane’s lifestyle, both personally and profes-sionally. He still has that intrinsic desire to

succeed and excel. These days he and wife Susie play a key role in the future health of Hamilton City. Owners of Club Cardio, the active couple are busy creating the city’s newest locally owned fitness centre – Fastlane Fitness, due to open later this year on Victoria Street.

Your childhood: I remember participating in a lot of sports growing up ranging from squash, rugby, soccer and tennis. In school I ran cross country, swimming and athletics. I also remember always being outside riding bikes and exploring farm-land and walking a good distance from home to school. One of my favourite memories is playing rugby in the middle of winter in bare feet.

Sporting background: Cycling started age 14 and then 20

I started mountain biking and represented my country on multiple occasions. Age 26 started multisport and running. From there I went into triathlons, duathlons and ironmans. Three ironmans, a world title and two more world champs later I still love competing.

Why you got involved in your first sport: I watched Gary

Anderson in the Olympics on the track and thought that looked really cool. So I transformed my brother’s 10 speed bike in to my own track bike, cutting the handlebars and painting the frame. I would head out to a marked 1000 metre stretch of road and ride as fast as I could. There was some-thing about riding a bike fast that made me feel good.

What it led to: This led on to me joining the local cycle

club in Tokoroa, I competed in club events and rode with local riders. By the age of 17 I left home and started work in Hamilton and the cycling took a back seat until I was 20. From then I got back on the bike and started mountain bik-ing and competed both internationally and nationally. After retiring from mountain biking I competed socially in a few multisport events which led me to triathlon.

What drives you to keep training/competing: I love to train,

my body responds to physical activity and then I also love to race testing myself against other likeminded individuals

Most valuable advice you received: Time always seems

to be a common reason not to train. Advice I have always worked with is quality over quantity.

Biggest challenge of sporting career: Not giving up, as a

young athlete giving up was the easy way out. Most important things you learned: Set goals. Have a plan

and stick to it. Document everything you do from day to day and week to week. Everyone’s different and what works for me doesn’t necessarily work for you.

Common mistake people make in terms of striving to

achieve a healthy lifestyle: Think long-term, think where am I going in one year or two years. People make the mistake of trying to change or achieve in such a small time frame. I’m racing at my best 24 years after I first started.

Your own personal top 5 tips for a Healthy Lifestyle: Rou-

tine, plan, moderate, goals and friends/family. What you enjoy most about being involved in this industry:

Exercise makes people happy, which creates such a fun industry to be in. They may hate you at the time but all said and done they’re smiling in the end.

How and why you got involved in the industry:

An opportunity arose for me to take over Club Cardio, so with my passion in endurance sports I took on the challenge and here I am seven years later working on opening Fastlane Fitness.

What motivates you to continue your business

evolving and developing? Seeing people achieve giving them the best possible opportunity with a facility full of stories and passion. A place they can relate to and call home.

Life in the Fastlane

shane Vincent has been driven to excel in sport for as far back as he can remember. the former New Zealand athlete has worn the silver

fern on several occasions, from world mountain biking to world triathlon championships. He has clocked up national titles and particpated in multiple sports from cycling, mountain biking, triathlon and running.

fiVe minutes with shane

shane’s sporting background

World championships mountain biking 1996, 1997 and 1998.

World mountain bike cups 1997 and 1998.

Oceania mountain bike champs 1997 4th

New Zealand mountain bike champs 1996, 1997 and 1998. Best result 4th

Rotorua marathon 8th place 2.42 (fastest first timer)

Hawke’s Bay road champ 10km 1st

World long distance tri championships 2009 1st 35-39

World triathlon champs 2012 7th 35-39

Ironman New Zealand 2009 5th 35-39, 2011 21st 35-39 and 2014 2nd 40–44.New Zealand half ironman champs 2008 3rd, 2009 1st and 2014 1st age groupsTriathlon New Zealand champs 2012 1st, 2013 1st age groupNZ duathlon champs 2012 1st age groupNew Zealand sprint distance champs 2014 1st age group and 2012 2nd age groupXterra New Zealand champs 2009 8th pro, 2012 5th pro and 2013 8th proLoads of New Zealand cycling events, mtb, triathlon and running races.

BY Lisa potter

/fitnessjournalwaikatowww.fitnessjournal.co.nz

T here aren’t many professionals who truly achieve a healthy work/life balance. Because

when it comes down to it, being a professional often involves long hours as part of the daily routine. And ironically, it is often those working in the medical or health related fields, who are the worst culprits. They are so busy taking care of others, that often they for-get to take care of themselves.

However, in order to truly be successful, it is important to achieve some sort of ratio of bal-ance between work and life.

To this means, he has recently set up a Wellness Centre in central Hamilton, aimed at providing a full array of services for clients; from physio and nutrition to exercise

classes and massage. And while his own professional

services as a physio are in high demand, he automatically builds time into his week to ensure that his family and personal life do not suffer. In fact he manages to keep all facets of his life healthy and thriving.

“It’s hugely important to make sure one part of your life doesn’t overlap all of the others.”

Following his own advice, he recently spent a rare two weeks with his family in Samoa – enjoy-ing time together, surfing and with no technology.

“I left my phone and laptop at home. It was a long busy process setting up my dream (Advance Physiotherapy & Wellness Cen-tre) and I know that I needed to

reboot.”Having grown up in a small

resort town in the middle of the Rocky Mountains in America, John’s teenage years were spent immersed in the world of sports; mainly skiing, snowboarding and racing semi-pro mountain bikes. These days his love of action is sated by motocross riding and surfing (he’ll find any excuse for an excursion to Raglan beach).

Now happily settled in Hamil-ton, with his wife and children, John is the first to admit that life is good. And that is largely because he works to keep it that way. He is his own best advertisement; striv-ing to combine his love of family life, work and physical activity – and giving the same focus and dedication to each of these areas.

As director of Advance Phys-iotherapy in central Hamilton, he also challenges himself to continue his own education and frequently travels internationally to learn about new techniques and developments. John is also a John F. Barnes-trained myofascial release therapist and is involved in training people in Oov; both aimed at improving mobility, strength and wellbeing.

When it comes to health and wellbeing, Hamilton-based physiotherapist John appel is passionate about helping people of all ages reach their full potential. But he also knows that in order to do this, he has to ‘walk the talk’.

John AppelINDUSTRY BIO:

Physiotherapist John Appel knows firsthand the importance of making time for personal and family life, with the same dedication he gives to his professional life. “It’s hugely important to make sure one part of your life doesn’t overlap all of the others.”

industry bio

BY Lisa potter


That said I still enjoy a good steak. I seldom get to eat out and rarely have takeaways. Foods I avoid are soft drinks, processed foods, pork and shellfish.

I avoid alcohol but will have the occasion-al wine for special occasions. My favorite meal is Mexican fresh bean tacos with cilan-tro, peppers and guacamole. Light whole-some and very tasty.

The cornerstone for my personal wellbe-ing is balance and to enjoy life. I set aside one day a week for family, friends and spiritual growth. At the end of a busy week I find the complete rest from chores and work is very welcome.

Research is now starting to show that not only does it reduce stress, but it adds years to a person’s life. I know it is how I live now, that will allow me to be surfing when I’m 90.

Most common piece of advice you find yourself giving people: You only have one body, pain is the body’s warning sign that something is wrong. Get the niggle, pain,

discomfort, or tightness sorted as soon as you can. Don’t wait hoping it will just go away. Pain in the body creates movement dysfunction and guarding patterns. The body is always changing so doing the right work, exercise and treatment will make change in

NaMe: John Appel

age: 40 (just)

OCCupatiON: Physiotherapist and director of Advance Physiotherapy (711 Victoria St, Hamilton).

Qualifications: Bachelor of Science in Physical Education, and Masters degree in Physical Therapy Dayton, Ohio.

I am truly passionate about human per-formance and movement. I get a real buzz when I see someone achieve something they haven’t been able to do because of a move-ment dysfunction.

Helping people achieve success is some-thing I have always wanted to do. Being an expert in human movement has allowed me to make a difference in so many people’s lives. I really care about each and every person I come in contact with and want to maximise a person’s performance.

Background: I grew up in McCall, Idaho (a small town in the middle of the Rocky Mountains of the Pacific Northwest). At 18 I spent a gap year in Australia which got me hooked on surfing and this part of the world.

Then at 21 I spent a year doing volunteer work in Hamilton. This is when I met my amazing wife Sharon who followed me back to the United States and after six years, we moved back to Hamilton in 2002.

Hamilton has become my home and I can’t imagine living anywhere else.

Your profession: I believe that the medi-

cal profession is just scratching the surface of true health and wellbeing. We are learning something new every day and to be a world class expert I feel it is very important to keep up-to-date with new techniques and advanc-es in medical care.

This is why I go back to the States every couple of years to attend conferences and spend time learning techniques that haven’t yet made it to New Zealand. I’m always look-ing for something new that will help our clients move from pain to performance.

Your lifestyle: My personal nutritional philosophy is one of balance and eating whole foods. I like to follow the 80/20 rule, so 80 percent of the time I am vegetarian focusing on plant based protein, rather than animal based protein.

personaL profiLe

the body no matter how old the injury is. Ask yourself this question. If we could get rid of your problem and get you to maximise your fitness, what is it that you want to be able to do? I’m constantly amazed with what people can achieve with the right attitude and work.

What you know now that you wish you knew 10 years ago: That true wellness is a choice and that you must make molecular change in the body to produce complete authentic healing.

Biggest challenge about your occupa-tion: People looking for the quick lazy fix when they have been abusing their body for 20 years.

aspect of your occupation you enjoy most: Connecting with people at a personal level helping them achieve goals and success that they never considered possible.

how do you relax? I’m an active relaxer so at the moment I’m most relaxed while surfing. If I can be surfing in the tropics that is even better.

What you would do if you had more free time? If I had more free time I’ve always wanted to live the life of a professional athlete, training every day, getting daily my-ofascial release treatment, eating perfectly for my sport and perfecting a skill to the best possible level. The top three sports I would choose to do this in are surfing, motocross and golf.

Three things you aspire to do/experi-

ence:1. Surf pipeline on the North Shore and

surf it well.2. Snowboard the back country of Alaska3. Share my unique treatment philosophy

with therapists around the world.

Most exciting thing you have ever done: I’m a bit of an adrenaline junkie so kind of hard to pick. It would have to be either bungee jumping Queenstown, sky diving in Hawaii or back country snowboarding in Idaho.

not getting enough of the following1. Sleep2. Fresh fruit and veggies3. Exercise4. Spiritual health

having too much1. Alcohol2. processed foods3. Stress 4. Work

five common mistakes people make in terms of their general health and wellbeing:

Surfing the waves in Samoa during a recent family holiday away from all internet and phone connections. “It’s really important to have total time out.”


Having preferred the more relaxed sports of golf and tennis, Philip is now an avid member of the lycra-clad brigade and has discovered a new world under the steam of

his self propelled wheels.“My brother did an ironman and with that a hellish

amount of training, including cycling, and started nee-dling me to ‘pick up a bike’.

“Eventually I decided to give it a go and was converted pretty much immediately.”

Having heard about a Chartwell cycling group, Philip admits he ‘pushed his way into it’ and their support helped keep him motivated.

“Fortunately when I joined the group they weren’t going too fast. They were still a little it too fast for me, but they were really encouraging and I managed to get fit enough to keep up.”

It didn’t take long for fitness and speed to improve and Philip met plenty of like-minded enthusiasts; many of whom have become lifelong friends and travelling buddies.

He has since become part of a small group (called HTFU – Harden The F Up) who organise their own cycle tours; including a trip to the 2012 Tour de France where they cycled the gruelling 19-kilometre Col de Tourmalet climb.

“It was race day for stage 16 and we had to be off our bikes at least two hours before the riders came through. They were expected about 2pm and we began our climb at 8am to avoid the worst of the heat and allow plenty of time to secure a good viewing position.

“It was definitely a euphoric feeling; making the climb on race day surrounded by hundreds of other cyclists from around the world doing the same thing, which just adds to the occasion.

“It was a fantastic trip. We enjoyed friendship, red wine, cycling … and did something we had talked about for years; experiencing first hand the Tour de France and matching ourselves against at least one of the more famous climbs.”

Philip reckons he and his mates have clocked up hun-dreds of hours and thousands of kilometres together. They’re familiar with pretty much every Waikato road and have done Taupo, The Rev Cycle Festival, the 5 Pass-

es (across the Southern Alps and back to Christchurch) as well as their Tour de France trip and cycling around the East Cape.

From the early days when Philip casually strolled into a cycle shop to buy an entry level bike with all the enthusiasm of a ‘newbie’, his investment in the sport has increased along with his ability and enthusiasm.

Now he admits to being an absolute ‘geek’ for the latest cycling gadgets and shamefacedly says he spends ‘more than I’d like to admit’ on bike parts and accessories.

“It’s a time consuming sport in that you can spend the better part of the day on your bike, but it’s fantastic socially, fitness-wise and also psychologically in terms of doing something completely different from your-day-to day business.

“For those starting out, my advice is to be part of a group; it gave me motivation to participate and improve.”

BY Lisa potter

When Philip Burton’s brother encouraged him to have a go at cycling, little did he realise he was about to embark on a journey which would eventually see him cycle part of the tour de France. Admittedly it was the enthusiast’s version of the infamous race – but still a mighty impressive feat for a former self-confessed ‘gentleman’s athlete’.

“I highly recommend some riding through the French countryside. The roads are quiet, and as you might expect, any traffic you do come across is highly respectful of cyclists. There are plenty of villages to explore whatever route you map out, and it is quite something to ride through the narrow streets and be surrounded by the history of the old buildings.

“Having biking buddies to share in the adventure gave me a Tour de France experience to remember and we were easy to spot in the crowd in our back and white Kiwi shirts.”

a Kiwi’s Tour de France

experience


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

Coach Johnny Walters began assembling and training his squad in January and the team has been together as a group fulltime from

mid-July. They have been training hard in preparation for another tough ITM Cup campaign.

For Waikato, the pre-season was all about building a team culture and working on their structures and game plan.

Pre-season started with an awesome three-day camp at the Poihakena Marae in Raglan. This included school visits on the way to Raglan, training sessions and team building. The camp finished with the first pre-season game against North Harbour, hosted by the Raglan Rugby Club, and the turnout from the locals was outstanding.

The Poihakena Marae and the Raglan pub-lic in general played wonderful hosts and the Waikato team and management loved their

BY hamish forsman

the Waikato itM Cup team, now right into the swing of this year’s competition, has been working towards this point since the start of the year.

Rugby Run-down

time in the seaside town - a great way to start the season.

The rest of the pre-season involved hit-outs against Taranaki and Hawke’s Bay plus plenty of engagement with fans - highlighted by the always popular Mooloo Open Day.

With pre-season done and dusted the play-ers and team management were champing at the bit to get stuck into the season.

At the time of writing, the Waikato season has got off to a mixed start with a win and two losses in the opening three games.

After the perfect start - a 37-25 bonus point win over Wellington – there have been two home losses to Canterbury and Taranaki.

The good news is that Waikato has now played three ITM Cup Premiership sides in their opening three games and their sched-ule looks a bit less daunting in the next few weeks.

The young Waikato side know what they

are capable of, which was on show with their six-try display against Wellington, so the signs are there - they just need to get that winning feeling back.

A highlight of the opening couple of weeks has been the emergence of several new players – most making their Waikato debuts in Wellington.

Wing Joe Webber is part of the Waikato ITM side looking to bounce back to winning form after losses to Canterbury and Taranaki following the impressive opening round win over Wellington.

Up front Ben Tameifuna leads the way with younger players like Adam Burn and Jacob Skeen making an impression.

In the backline New Zealand Under 20 reps Damian McKenzie and Anton Lie-nert-Brown have slotted straight into ITM Cup rugby and look set for big futures in the game. They are linking well with the likes of captain Brad Weber and speedy wing Joe Webber who are showing good early season form.

Despite the mixed results it is obvious this team is full of flair and potential, and the results will come. So get down to Waikato Stadium and support your local provincial team. Tickets for each home game can be purchased from www.ticketdirect.co.nz.

Photo: Kevin Booth (sportpix.co.nz)


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

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

Fitness Journal’s Out and About page is proudly sponsored by Fairview Mazda

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

Official vehicle supplier to Hamilton Half Marathon Sunday 5th October 2014.

Proud to sponsor the Corporate and High School Challenges in Half Marathon and 10km events.

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1 Ciara Gyde (centre) from St Paul’s Collegiate Hamilton in the starting line-up at Waikato Schools Cross Country competition. Photo by Jo Davies (jodaviesphotography.shootproof.com)

2 Jana Kivell (centre) at the Inline Oceania Championships played in Hamilton at the Hamilton Inline Hockey Club.

3 Brodie Cooper and Kim

Higgie at the Rotorua Hydr8 Zero Tough Guy & Gal Challenge

4 Hillcrest High School girls Waka Ama crew.

5 Cameron McRobie, winner of the recent Hillcrest High School duathlon.

6 Jayden Wells.

7 Bradley Cullen from Hamilton Boys’ High School. (jodaviesphotography.shootproof.com)

8 Hillcrest High School house relay.

9 New Zealand take on Australia at the Hamilton Inline Hockey Club.

10 Member of the Waikato and NZ U19 Lacrosse teams, Siobhan Quintal.

11 Seb Ellice, Jack Davies, Cole Lucas. Under 16 race Photo from Waikato / BOP Cross Country. (jodaviesphotography.shootproof.com)

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Cheers to our championsshow us your champions Just email us at [email protected] - here’s your opportunity to tell us about our local champions. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz

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

1 Hamilton Boys’ High School 1st XV victorious winners of the Super 8 final.

2 Halfback and captain Brad Weber. Photo by Kevin Booth www.sportpix.co.nz

3 & 4 HBHS Blue vs HBHS White U55 2nd Div Final.. Blue (white shirts) winners.

5 Levi Ririnui ,17 years, won Gold in his age group at the Crossfit World Games.

6 Kashius Baird-Gillett, 14 years, won Gold in his age group at the Crossfit World Games.

7 Winner of the NZ Secondary Schools Waikato Bay of Plenty senior boys championship Jono Cook.

8 First five Damian McKenzie. Photo by Kevin Booth www.sportpix.co.nz

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www.fitnessjournal.co.nz/subscribe


Currently based in Australia, the talented foodie admits to missing Raglan hugely, but credits growing up in the close-knit surf town with her instinctive attitude to living a healthy lifestyle.

Her childhood differed from most, in that the family of five siblings were raised as vegetarians. Most of the family produce was organically grown at home, they ate seasonally and Emma’s mother cooked magnificent vegetarian feasts.

The wooden house they lived in was built by her father. While she didn’t realise it then, these gentle philosophies of self sustain-ability shaped her future path.

This upbringing is instilled in Emma’s attitude to life. Organic gardening and growing fresh produce has gone on to become part of her own family lifestyle; with her husband and two children embracing her healthy attitude.

Emma recently launched her hugely successful first cookbook; My Darling Lemon Thyme, named after her food blogging site mydarlinglemonthyme.com (for which she won Best Original Recipe in the prestigious American magazine Saveur's Best Food Blog Award). That award resulted in a trip to Las Vegas and was the beginning of her massive global following.

She now has hundreds of thousands of followers, enraptured by her gluten free, dairy free and vegetarian recipes. Part of the allure also are the glimpses into Emma’s own life and her stun-ning photography. Her mydarlinglemonthyme world is a feast of inspiration, innovation and happiness.

Emma first started her blog four years ago, and admits that she didn't really know what she was doing.

“I didn't really know what I wanted to share, or how. I didn't know if anyone would ever read, let alone cook my recipes. All I knew was that I wanted to do this, however I could.

“I started out like most bloggers do, sharing adapted recipes, fearing that my own original recipes weren't somehow good enough. My photos were crap and I hadn't a clue what I was doing.”

Her children Ada and Kye were aged four and two at the time. “I was a mum at home with two little ones, getting ready to

make a start on something that I had no clue about or idea of where it may lead.”

It led to almost instant success, her recipes, personality and attitude striking a chord with parents and foodies around the globe. The art of blogging is finding a balance between sharing information and ideas, as well as offering a healthy dose of per-sonality. Emma has this in spades.

Also she’s no beginner when it comes to food. After leaving school, Emma studied professional cookery before going on to work as a chef for almost eight years; from pastry to cafes,

From growing up in a self confessed ‘hippy lifestyle’ in raglan to featuring on Oprah Winfrey’s website, the world of food blogging has been quite a journey for Emma Galloway.

restaurants and catering companies. So she boasts both knowledge and experience in the kitchen.

It was the discovery that Emma and her two both of her her children, as well as herself, suffer from gluten and lactose intolerance, that led her to share her journey and recipes.

“I knew nothing about allergy-free living when we first started down this road and half heartedly cut out gluten and dairy after our midwife suggested it.”

However after getting her whole family allergy tested Emma made the decision to cut all gluten, dairy and cane sugar from the family diet for two years.

“It was tough,” she admits. “And there were moments when it all felt too hard. But slowly we mastered it.”

As she explored this new world, Emma decided to make it as tasty as she could and thus began her fascination with creating delicious recipes.

“There were definitely some kitchen disasters,” she laughs, “but also we discovered some amazing new food options and taste combinations.

“Sharing recipes and information with others was a huge help and this is how the blog came about. It’s all about sharing.”

It was her daughter Ada who inspired the quirky catchy name for Emma’s blog.

“She couldn’t pronounce ‘my darling Clementine’ from the song and used to say ‘my darling lemon thyme’. I thought it was too cute not to use.”

Raglan’s Emma Galloway and her family embarked on a food journey to try and help deal with food allergies. As well as dramatically improved health and wellbeing, she now has a global following for her recipes and website www.mydarlinglemonthyme.com

Living the good life

weLL-being

BY Lisa potter


how did growing up in Raglan shape your attitude to living a healthy lifestyle:

Healthy living was all we knew growing up. My family are vegetarian and my parents grew much of what we ate themselves, using traditional organic farming methods. Even though I may have strayed for a few years there after leaving home, I guess you could say it’s in my bones and I quickly returned to the way of life I’ve always known.

What activities did you do in Raglan: I represented New Zealand at three Waka Ama (Outrigger) World Championships back when I was at High School, so many, many hours were spent out on the water in Raglan, training. All the boys in my family surf, including my dad and as much as I really did try to surf when I was younger, sadly it was never something I could actually do. I’ve always loved walking along Ngarunui beach at low tide and was just starting to get into stand-up paddle boarding when we made the big move to Western Australia.

What’s your fondest memory of Raglan life:Going down to my dad’s house at the Raglan wharf

with our kids and my extended family and spending the day playing around on the paddle boards on a beautiful summers day.

What do you miss most about Raglan:My family, each and every day.

What prompted the move to australia:My husband was born in Vietnam, but grew up here in

Perth. We met in Byron Bay, NSW 11 years ago before he followed me back to NZ where we lived for eight years, bought a house and had our two kids. I guess you could say it’s now my turn to spend time with his family over here in Perth. We both wanted our kids to get to know their Vietnamese side while they’re young. We also moved over here, like most Kiwis, for better work opportunities.

What was the greatest challenge about the move:Starting our lives all over again. The first year was really,

really tough. We had no money and had to literally set up our life again, from scratch. Also, not knowing many people here initially and not having the support of my own family around was really tough as our kids were still quite little.

What’s the best thing about the move:I know money isn’t everything, but not having to struggle

on a weekly basis really is awesome and makes life so much easier. I’ve also met some of the most amazing people here and am so lucky to now call them my friends.

describe your current lifestyle: When I finished working on my cookbook last year, my

youngest had just started his first year of full-time school so I was able to get my fitness back on track (it had slipped up pretty bad for a good few years there after having kids!). I now exercise around five days a week; I do yoga and pump classes and run every other day in between. I also see a chiropractor on a regular basis, which really helps the tension headaches I experience sometimes.

What are your favourite things to do for your own wellbeing:

Exercise for me is probably my number one. Without it I feel sluggish and grumpy. When I’m missing home, my favourite thing to do is to head to the ocean. We live about 20 minutes inland here in Perth and my heart soars on that first glimpse of the ocean. When I’m near the sea I feel calm and at peace, I don’t even have to get in the water to feel its calming effect. Growing up in Raglan I was always able to see the ocean from every house I ever lived in and it was only ever a five minute walk or drive away. The three and a half years we’ve been over here is the longest I’ve ever lived away from the sea in my whole life.

an overview of your nutritional lifestyle: I don’t obsess over what I eat, although to many it would

seem like a ridiculously healthy diet. I eat a wholefood gluten-free, vegetarian diet, which includes small amounts of dairy (homemade yoghurt, kefir, butter and ghee) and free-range eggs. I make most of what we eat from scratch.

Favourite meal: My mother-in-law’s Banh xeo (Vietnamese crispy rice

pancakes). You eat them wrapped in lettuce and fresh herbs and dipped into a hot and sour dipping sauce. Traditionally it’s made using pork and prawn, but she makes me a vegetarian version with tofu (I have the recipe in my cookbook).

Guilty treat: Homemade raw chocolate treats. There are always some in my freezer.

Greatest recent discovery (in terms of food/ingredients):

It’s not a real recent discovery, but I’m really into lacto-fermented foods at the moment. I make my own Sriracha sauce (hot chilli sauce), sauerkraut and vegan kimchi. It’s such good stuff and ridiculously good for your gut health too.

Most under-rated ingredient:Salt. I used to be really over-the-top-healthy and never

used salt at home. A properly seasoned meal really does make all the difference and nowadays I use good quality sea salt or pink Himalayan salt, which has the added bonus of being rich in numerous minerals too.

does anything in particular inspire you: (in the kitchen)

Our little garden and our local farmers markets still continue to inspire me more than anything else.

What have been three of the highlights for you since you started blogging:

-Publishing my cookbook. A dream come true.-Winning the Best Original Recipes category at this year’s

Saveur Magazine Best Food Blog Awards. These are the biggest food blogging awards in the world.

-Being flown to the US to attend the Best Food Blog Awards and meeting some of my closest online blogging friends, including Heidi Swanson from 101cookbooks.com who was my main inspiration for starting my own blog four years ago.

Your 5 tips for a fantastic lifestyle:Eat real food,Move your body oftenLove fullyBreathe and smile, always.

Future goals:I’d love to write and photograph another cookbook, or

ten. I also dream of travelling and sharing my knowledge with people, showing them how easy it is to cook real food, from scratch. Our goal as a family in the next few years is to buy our dream piece of land back home in NZ and set up the beautiful sustainable existence that we’ve always dreamt of.

The beauty of a simple life

Emma Galloway


221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846www.trekntravel.co.nz | www.facebook.com/trekntravelnz

Trust your body -

you’re born to run

The oversize concepT provides benefits for 80% of runners

Test protocol: cBisM Laboratory Trento italy (independant Lab-reference for olympic italian commitee studies for cross country, sky running, nordic walking), olympic clinik Basel switzerland, Lpe saint etienne

energy expenditure reduced by 3.3%

3.3%

15%

25%

tibialis anterior effort reduced by 15%

impacts on the body reduced by 25%

MAKES 8–10 CREPES

Much as I love pancakes (and I really do love them), I adore the thinness and lightness of crepes. This batter keeps well overnight, covered in the fridge, making breakfast much speedier. Just give it a good stir before cooking. The sauce can also be made in advance and stored in a glass jar for 2–3 days. The ghee/oil will rise and set on the top, so just reheat again briefly until melted. To use these crepes with a savoury filling, omit the vanilla and add a little extra salt and pepper to the mix.

The quinoa flour here makes for a beautiful tender crepe. Buckwheat flour works too, if that’s what you have in your cupboard – just rest the batter for at least an hour and don’t be alarmed by the somewhat gluey texture and grey colour of buckwheat batter.

1 cup (120g) quinoa flour3 large free-range eggs1 teaspoon vanilla extract2 tablespoons olive or coconut oil or melted ghee

+ extra, to cook1 1/4 cups (310ml) rice or almond milkNatural plain yoghurt, to serve

orange maple sauce1/4 cup (125ml) pure maple syrup2 tablespoons virgin coconut oil or gheeFinely grated zest and juice of 1 orange1 orange, segmented

+ Sieve flour and a good pinch of fine sea salt into a bowl. In a smaller bowl, whisk together eggs, vanilla, oil and milk. Add to flour and whisk to a smooth batter. Pour through a fine sieve set over a jug or bowl and use the back of a metal spoon to press out any small lumps. Cover and set aside at room temperature for at least 30 minutes, or in the

fridge overnight.+ To make orange maple sauce, heat maple syrup

and oil in a small saucepan over medium heat until oil has melted. Increase heat and boil for 1 minute. Add orange zest and juice, bring back to the boil then reduce to a simmer and cook for 6–8 minutes or until syrupy. Strain over the orange segments through a fine sieve, squeezing as much flavour and goodness as you can from the zest before discarding it.

+ Heat a 20cm frying pan over medium-high heat. Add the teeniest bit of oil or ghee, swirling the pan to coat evenly (tip out any excess if you need to). Pour in 1/4 cup of batter, tilting the pan to evenly coat with a very thin layer of batter. Cook for 30–45 seconds or until the underside is golden and the edge starts to lift away from the side of the pan. Flip with a metal fish slice or palette knife and cook through for a further 15–30 seconds. Transfer to a plate. Cook the remaining batter, stacking crepes on top of each other and covering with a clean tea towel. Serve with orange maple sauce and natural plain yoghurt.

Quinoa crepes with orange

This recipe is an extract from My Darling Lemon Thyme by Emma Galloway.

Published by Harper Collins. RRP$39.99

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After experiencing this issue first-hand, UniRec Centre exercise consultant Sarah Footitt has devised a special

Mums & Bubs Activity Course designed to help Hamilton mums take the first steps towards getting back into shape.

The unique thing about this course is that baby will get involved too, removing the need to find that elusive baby-sitter.

“As a mum of a one-year-old myself, I know there’s a demand out there to help new mums get back into shape in a safe way while they’re at home on maternity leave,” says Sarah.

“This course is completely unique in that baby can accompany mum to the class. You don’t need to spend time apart and you don’t need to go through the process of finding child-care.

“Often I receive questions from new mums who ask ‘when am I supposed to come back to the gym and exercise?’… so this class is perfect for mums to come along with their bubs.“

Each class within the course has a special focus aimed at preventing some of the in-juries common among new mothers, such as wrist and back injuries. The classes will also focus on developing core strength and improving general fitness, which will help to re-strengthen the pelvic floor as well as to lose any unwanted baby weight.

As well as using free-weights, swissballs and mat-work, the class will involve exer-cises which mums can do with bub in tow, meaning that the class will be an enjoyable bonding experience as well as an opportu-nity to interact with other local mums.

A focus will also be placed on teaching safe exercises that can be done at home, meaning that trips to the gym aren’t essen-tial when time is tight.

Mums & Bubs Activity Course is set to take place from Tuesday, September 9 and will run weekly from 10.30-11.30am at UniRec Centre.

For more information, visit www.unirec.co.nz or follow them at facebook.com/reccentre.

a special fitness class just for mums

As most new mums quickly discover, finding the time to work-out is extremely difficult. Despite the well-known benefits of post-pregnancy exercise, finding regular child care can make it impossible to hit the gym.

Busy mum and UniRec Centre exercise consultant Sarah Footitt is helping other mums get back in shape, with a specially designed Mums & Bubs Activity Course - where babies are welcome to attend also, making it easier for new mums to get out and about.


Christine Seddon has never shied away from the adventurous side of her person-ality. She has travelled across Australia in a panel van, worked in a famous French

bakehouse, performed with the Perth City Ballet company and after a stint in an alternative health store, developed a passion for health and wellbeing. As owner of Waters Day Spa, Christine works long hours but also knows the value of taking care of herself – advice she passes on to her clients.

Her travel companion through the decades is her husband Martyn. From their original cross country road trip as boyfriend and girlfriend, they have since enjoyed many other trips, including to Singapore and Malaysia, (highlights were elephant riding and snorkeling among turtles). These days the couple are busy running their own businesses and so value any time they can to relax and enjoy time out; particular-ly with family, friends and their grandchildren.

After almost a year of planning, the couple recent-ly ticked off a few of their Bucket List goals during a month-long trip to France.

Viva La France“Over the years, much of our travel has been

business-related so when friends invited us along on a river boat trip in France, we decided to make it happen. Not easy when we are both involved in our own businesses.

“France has always been at the top of my Bucket List, and the La Mans 24 hour car race was on Marty’s bucket list, so we ticked off both.

“While we planned to travel to France decades ago, we were busy raising our family and running our businesses. So it was an absolute treat to finally get there. And I loved every moment of it. Everything from the food, to the buildings, the history, the way they dress – it was the most wonderful trip and we had incredible service everywhere we went.

“Paris was everything I hoped for. That night in our St Germain apartment corner we toasted the fact were finally in Paris - 30 years late but we made it.

Other trip highlights include staying in a magnifi-cent 800 year old Châteaux near Loire Valley.

“It was amazing to stand in the very bedroom of Leonardo da Vinci and view his many creations and designs.”

The actual river boat part of the trip was stunning and beautiful, but Christine and Martyn prefer a faster pace than slowly wallowing along a river. Most days the couple biked or walked the many kilome-tres alongside their boat, exploring local villages and meeting up with their floating home at the end of the day.

Next on Christine’s Bucket List is New York and the couple are planning their trip for 2016.

“We’ve admired architect Frank Lloyd Wright for years so plan a guided tour of his work, as well as visit the lovely old buildings and museums in Chicago and Washington DC.

Many people have a Bucket list of things they would love to do or achieve. Each month we invite a Waikato person to share their bucket list. in this issue, local business owner Christine Seddon shares the latest achievement she has ticked off her ‘wish list’ following immersing herself in the French way of life for a glorious month.

The Bucket List:

The French experience

BY Lisa potter

“It really is true that the French women generally don’t put on weight. They walk or bike to work. They eat full cream milk and cheese, and pull out the middle of their baguettes and fill them with brie. After observing them for a month, I noticed they eat little or no processed food, unlike the western diet many of us follow. This may be a contributing factor to many a health issue in NZ.

“They seem much happier than we are down under, although that may be the 35 hour working week and a lot more vitamin D from the Northern sun.

“I also noticed women in cafes deep in conversation for hours, taking time out each day for resting, which us Kiwi women really struggle with.

Christine’s lessons from France


Most people desire change of some sort in their life; whether personal or professional. When it comes to making change, many of us are filled with ideas and enthusiasm. However actually translating this into action can see the concept of change dwindle into nothing.

The Change Makers

Hamilton couple Mike Overwater and Lisa Clausen are making it their business to sup-port personal growth and change, and they’re doing it globally.

They say that with the right knowledge, support, and desire to change, we all have the ability to be happy, and to be better tomorrow than we are today.

Ekoyou.com is a socially-conscious online business, offering a collaboration of support to people while they set about making positive changes and improvements to their life.

This may seem like a slightly left of field concept, but when you consider the professional backgrounds of Mike, the founder of EKO Group Limited, and his partner, Lisa, it makes sense as to how they ended up here.

Mike has 25 years’ experience in senior people manage-ment, business improvement and change management in New Zealand and intenationally. He is a certified coach, and has owned and managed several small businesses. These days Mike combines his time between consulting projects, board membership – he was vice president of Di-abetes New Zealand for a year, and is regularly involved in governance advisory work. Passionate about staying close to what’s going on at ekoyou.com he spends as much time as possible on the business.

“My motivation for starting EKO originally, 10 years ago, was to unite people, everywhere, so they could sup-port one another in achieving goals online”, says Mike. “I realised a long time ago that people really benefit from being well prepared for change. Getting what they need specifically to support them on their journey, usually from others a step ahead of them, is really valuable. People serious about making change happen want to learn how to equip themselves as best they can.”

Lisa, a certified coach within her own practice, and a partner in the couple’s change management business, is also the co-developer of ekoyou.com. Although still coaching clients in personal growth, most of her time is focused on EKO Group’s businesses. There is continuous development of new, and improvement of existing, re-sources for ekoyou.com; apart from the fresh content that is constantly being generated for the site, a members only area, a book, and software are coming soon.

The ekoyou.com audience is a mix of people: anyone who is going through change and needs support and tools to make it more manageable, people who feel something needs to change in their life but don’t know where to start, and those who are supporting others through changes.

“We see ourselves (Team Eko) as curators of really cool and useful information, with our library of online material that hopefully has something in it for everyone. Resources like great articles, community forums, how-to one-pagers, practical tools, and connections to fantastic people around the world, can all be found on our site,” says Lisa.

“We’re aiming to bring inspiration and the “how-to” with most of the information we publish, because we know that people appreciate that. It’s good to get an un-derstanding of the steps they can choose to take to create change for themselves.”

When you visit the website expect to find information relating to, and categorised into, life dimensions. Mike and Lisa say it’s a good way for people to view their lives, as it helps understand that a lot goes on, often all at once, and it’s too overwhelming to think of “life”. The life dimen-sions are Wellness, Relationships, Work, Personal Growth, Money, Leisure, and Giving. As well as a navigation aid, they are the platform for some of the products and services available on the site.

“My own experience of managing change, both profes-sionally and personally, has taught me that change and adapt-ing to it is not easy for most humans, so we avoid choosing to change”, says Mike. “Because it’s true that change, even for the better, is often overwhelming and painful. Yet, if we really want to live our best lives we have to stretch and get comfortable with change as it’s constant. The better we are at managing change, the easier life will be.”

Lisa adds: “When we live from our truth and make con-scious decisions we sustain positive wellbeing. That kind of wellbeing relies on us doing the things that demon-strate who we are inside, authentically and intimately. The more meaningful our lives become, because we are doing the most significant things for us uniquely and personally, the happier we become.”

Ekoyou.com is a 100 percent New Zealand-owned virtu-al company with a global community. The team behind it are genuine Kiwis, Australians and Brits, who are spread far and wide, and are united in their passion to support people everywhere to be everything they can be in life.

The contributors and alliances to the site are vital for bringing a wide variety of approaches and styles to com-municating messages. It means that by staying in touch with the site regularly followers should find contributors and messages that resonate with them.

“The site is supporting all kinds of people to manage personal growth and change as they travel through life. In all kinds of exciting ways, wherever they are on their journey, people are making changes to live truthful lives every day. And that’s so important to our wellbeing.”

The book, How To Live Your Truth, will be available as an e-book and paperback and will be released this month (September).

weLLbeing

“With the right knowledge, support, and desire to change, we all have the ability to be happy, and to be better tomorrow than we are today. ”

fiVe tips about making change happen

You need to change in order to grow. The moment you stop changing, you stop growing.

here are five tips to changing up your life:

1 Slow yourself down to examine your life and make the room for change.2 It takes work, it’s your life – nobody can change it but you, and you can.3 Accept responsibility for your own choices and consequences, and prepare well.4 Things will become easier if you maintain the momentum once you’ve started.5 Find suitable support so you don’t go it alone when tackling the hard stuff.

fiVe reasons people avoid change

You need to change in order to grow. The moment you stop changing, you stop growing.

here are five tips to changing up your life:

1 Lack of belief you can have what you want in life2 Fear of the unknown3 Fear of what others will say or do4 Lack of clarity about what to change5 Feel ill-equipped to manage

Lisa Clausen and Mike Overwater


how does it work: Myofascial Release involves the gentle application

of sustained pressure into these fascial restrictions across the body in a non-invasive way. The therapist sustains this pressure, eliminating or reducing the bracing or holding pattern that the fascia has been in for an extended period of time. It is the sustained pres-sure that changes the structure of the fascia from being rigid, back to its usual flexible, hydrated, healthy state. This is intended to retrain the tissue memory and help it heal. There is a specific time component to this release and only will make change once the molecular structure has changed. It is very important that your therapist fully understands this concept.

Who can it help: Myofascial Release can help anyone who has expe-

rienced some sort of injury or trauma as it is often the fascial system that records the injury within the body. It can also be helpful for anyone who has unexplained or long term pain. Fibromyalgia sufferers can get relief through this method. Myofascial release has been effective in dealing with exhaustion and immune system dysfunctions as well.

Most commonly used for: Chronic pain or restricted movement.

Surprising other benefits/usage: Many clients are surprised to find that the source

of their pain is resolved after Myofascial Release and they are able to enjoy a pain free lifestyle. The freedom of movement that comes from Myofascial release can be surprising too. You may live with restricted movement without even realising that over time you have lost the ability to do all that you could before. Sometimes clients have lived with these restrictions for years and get a real buzz when they find that they can move more freely. Even golfers in their 50s can find that after Myofascial Release they have a better swing than they did in their 30s.

any side effects: Myofascial release will never cause harm. There are

some patients who have experienced a lot of trauma in the past which has been recorded in their fascial system. When the body is experiencing change it can sometimes protest a bit but is all part of the healing process. In some cases, Myofascial Release can release toxins or some of the emotional records that the body has held onto for years. We move very slowly and sensitively with these clients and help them to manage and work through any issues that may surface. We

SPOTLIGHT ON:

Myofascial Releasework alongside a nutritionist who can help where toxins are being released as well.

how/why you got involved: I became more interested in myofascial release

when I learned that it’s the fascia that can control so much movement dysfunction and making molecular change at that level will make permanent change in the body. I’m the only accredited John F Barnes Myo-fascial Release practitioner in New Zealand. Last year I spent a week alongside John working with his clients and learning his treatment techniques. I learned more in that week then I have in a very long time.

What are its origins: John F Barnes has been teaching the technique in

the States for more than 50 years. He is considered one of the original founders of Myofascial release. He has trained more than 100,000 physicians and therapist from around the world in the last 40 years.

Most common misconception:

The most common miscon-ception of Myofascial Release would probably be that it is an airy fairy technique as it is not widely understood. However, Myofascial Release works with the fascial system throughout the body and is scientifically proven to change the structure of the fascia from a restricted tight structure, back to a fluid and flexible state. The fact that it is not widely known in New Zealand does not make it any less effective or scientific.

Most surprising fact about it:

You don’t have to live in pain or with restricted movement. There is hope. Once you start the process of molecular fascial change the body can complete the healing process.

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what is it: Myofascial release can be broken down into; muscle, fascia, release. in other words the techniques used in Myofascial release treatment are to release restrictions within the fascia and muscle throughout your body. Fascial restrictions can cause immense pain and are often referred to as a strait jacket as individuals feel trapped within their own bodies.


The vibrant Hamilton whole foods and weight loss coach has recently launched her latest website whole-foodsecrets.com, is busy writing

her first book, hosting cooking classes – and raising a healthy family while ensuring her own lifestyle is beautifully balanced.

Most of us understand the pressures of family, work life and making time for our own health and fitness – but Deborah Murtagh has turned this challenge into her career. She has inspired thousands to see that real healthy food is delicious and simple to prepare; teaching students how to nourish the body with natural, traditional and whole foods with a focus on body ecology.

"I love the end of the cooking school days when we sit around the table and students feast on the day’s creations. There is a silence followed by the oohhhs and ahhhhs and yummms, as they chow through taste sensations while being enlightened to the fact REAL healthy food does taste good!" says Deborah.

Deborah has never been afraid to pursue her own passions and stand up for what she believes in. Having grown up in Cambridge, her work ethic was instilled at a young age, when she started working at the age of 13. She admits to being the ‘black sheep’ of her ‘very medically orthodox’ family.

“My brother-in-law founded what is now New Zealand’s largest privately owned drug company, which my whole family work for. When people ask me if I’m the black sheep, I say ‘absolutely and proud of it’.”

"My personal life philosophy is to leave this planet a better place than when I found it. I’m horrified at what kids and adults are eating these days. Parents are being educated by multi-national companies with huge ad-vertising budgets and not real science. Most of the food 'science' coming through today is also sponsored from these same corpora-tions. No wonder there is so much confu-sion out there,” she says.

Deborah Murtagh qualified as Classical Homoeopath 21 years ago. However, her career has completely transformed over the past two decades as she has avidly researched ancestral eating and how food affects physical and mental health. A busy mother of three daughters (7, 14 and 17), Deborah juggles time between her family, her thriving coaching practice, her nutrition and cookery school, and her online school, all while writing her first book (due out in December).

Deborah is also a strategic interventionist, having trained with the Robbins (Tony) Mandanes Training Institute in Life Coaching and Human Needs psychology. She is passionate about educating clients to take a holistic approach. “For wellness to occur,” she says, “we must address the mental, emotional, spiritual and the physical.“

After 20 years in clinical practice, specialising in gut and bowel health and weight loss, Deborah concluded three things: We are not only what we eat, but what we think and feel as well.

www.wholefoodsecrets.com

background profiLe: deborah murtagh

BY LISA pOTTER

When it comes to juggling a business (or two), busy family and a healthy lifestyle, deborah Murtagh practises what she preaches.

Deborah has made it her goal to educate people around real food and continue shar-ing the latest food research. Her new website www.wholefoodsecrets.com encourages people on the value of eating well and eating real food.

“It makes a huge difference in the lives of people and families. By eating well you can literally change your life.”

Deborah founded Healthy Kitchen Cook-ing School in 2005, after moving to Waikato from Christchurch where her family were affected by the earthquakes.

“After the two first big earthquakes, I decided to jump on the next plane with my three traumatised daughters, leaving behind a thriving business and the clients I loved. I just walked away from my life, but logic and practicality doesn’t enter the picture when you have children that live on a knife’s edge,” says Deborah.

“The upside is that after 18 months of six house moves, three home evacuations and a divorce, you become more adaptable to change. I realised my business needed to be too so decided to create an online school, to continue to teach my South Island clients.”

That decision has seen her business skyrocket, with eager students around New Zealand keen to enjoy Deborah’s knowledge and style of teaching.

A rustic wool shed in rural Cambridge is the base for her nutrition and cookery school, where students are inspired with de-licious and mouthwatering foods. Each class is professionally filmed to create a module for her online school, features more than 80 videos and six e-books, with this number set to double in the next few months. The online school also includes an entire weight loss programme with 10 video modules devoted to mind and body transformation.

Deborah also founded The Body Coaches, a whole foods nutrition coaching company dedicated to the transformation of health through diet. The Body Coaches specialises in weight loss, food intolerance and gut and bowel health issues. Deborah is currently developing a licence for this programme and plans to launch this nationwide to practi-tioners at the end of this year.

“I have devoted my life to helping people live their best possible life through obtain-ing wellness and energy levels that enable them to maximise their own personal goals. I truly believe that proper nutrition has the potential to transform people’s lives in unex-pected ways. When you fire on all cylinders, wake up each morning having slept like a baby with a mental clarity that enables inspi-rational thoughts to flow; you are capable of anything.

“We are not only what we eat, but what we think and feel as well.”

a unique passion for food:

Deborah Murtagh


Figuring out the optimal diet is a minefield and an often-emotive topic as so-called experts all claim to have the answer. As one study seems to de-bunk another how can we truly trust constantly

conflicting advice? You do not have to be a health expert to look around the globe to see that mainstream nutritional guidelines have led us down the wrong path.

And you don’t have to be an expert to use commonsense – if the ‘supermarket diet’ is killing us, then don’t eat the standard ‘supermarket diet’. Much of what we’ve been told about nutrition has been wrong and it’s time we all truly questioned why.

As you begin to understand food politics, you get a clear picture that nutritional advice is not based so much in science as it is engineered to support agriculture, the pro-cessed food and supermarket industry. Dieticians are bound by rules that force them to promote the official dietary guidelines which is a grain/carbohydrate rich, lower fat diet, which originated at the United States Department of Agricul-ture (USDA).

When we reduced our fat intake and increased our grains, we have become fatter and unhealthier than ever before. Apart from the dramatic increase in processed sugars, modern health issues are said to be due in part to the fact that grains also convert to glucose (sugar), and a diet high in glucose-producing foods such as grains can cause a myriad of health complaints as these foods are pro-inflammatory, and inflammation can lead to chronic disease and early prevent-able death.

I am shocked to see one of our country’s ‘leading dieti-cians’ on television promoting a highly processed grain-based cereal as a healthy breakfast for children, when it has a glycemic index of 76 which means the body basically converts this instantly to sugar. But hey, it contains whole grains and has been fortified with nutrients (only because they were stripped out during processing to begin with) so it must be good for you. The diet industry has brainwashed us to think low-fat grain-based cereals will make us slim. They do the opposite. Just look around you.

The first supermarket opened in the 1940s. Before that we grew our own organic vegetables and fruits, we had access to organic pasture-fed meat, our milk was raw and unpas-teurised, and we had a fraction of the sugar that we do today. Importantly our body did not have to navigate the thousands of chemicals approved for agriculture and as food additives.

With the tidal wave of the ‘supermarket diet’ we’ve seen a rapid increase in food intolerance, digestive complaints, mood disorders, obesity, heart disease and cancers, and because of this, more and more people are turning to tradi-

Is Paleo just another fad diet?

deborah murtagh ExPlAiNS tHE PAlEO diEt.

there’s no secret the world is facing a nutritional crisis of astounding proportion; quite literally our modern diet is killing us. today more people die of obesity than starvation, and the obese are also often malnourished. this is a confusing time in human evolution.

tional diets and are avoiding the ‘new foods’ that are being blamed for the current health and obesity crisis.

The good news is global health crisis is reversible. Clinically I have never seen a patient who hasn’t had dramatic health improvements when they embrace a diet before the indus-trial and agricultural revolution. Health simply transforms and we are literally able to wind back the clock and often undo the damage that the modern diet created. Your body is a miraculous thing; given the right environment it is capable of healing the seemingly irreversible.

about the paleo dietTraditional dietary approaches can have differing opinions

about what foods humans ate. The strict Paleo diet is based on what they believe humans ate 10,000 years ago and suggests we avoid all grains, legumes, fermented foods and dairy, claiming that humans didn’t eat these foods back then. Others argue evidence to prove indeed we did eat these foods 10,000 years ago. Yet a more important argument to me is how far back should we actually go in history to find the op-timal diet? If our recent relatives thrived eating unprocessed foods just 100 to 200 years ago, is that type of traditional diet more in line with human evolution and genetics today as op-posed to 10,000 years ago? The reality is humans evolve and adapt to their diet and will continue to do so. However the crisis we currently face is that food has evolved dramatically faster than the human genome has had time to adapt, and that’s the key issue. Eventually we may evolve to cope with a chemical laden, high-grain, high-starch, high-sugar diet, however currently that diet is killing us.

Otherwise known as ‘Ancestral Eating’, or the WApF diet (Weston A price Foundation), paleo has become and umbrella term for traditional diets. There are many alternatives and approaches to this style of eating however the foundation of these diets is all the same;

• Avoid all processed foods and food additives

• Eat only grass-fed free-range meat, nose to tail including organ meats

• Eat eggs from chickens that are free to roam and forage outdoors in the sunlight (important for the development of omega 3 and vitamin D)

• Enjoy plenty of vegetables especially dark bitter greens

• Eat some fruit mainly berries but not too much

• Avoid unnatural and refined sugars and only use natural sugars such as honey and maple syrup sparingly

• Only consume traditional fats such as coconut oil and animal fats (yes saturated fats are a big part of traditional diets!)

• Enjoy nuts and seeds

what exactLy is the paLeo diet?

What about grains and legumes? What we do know about traditional dietary grains,

legumes, seeds and nuts is that they were prepared in ways making them more digestible to humans. Tradition-ally these foods were soaked, fermented and or sprouted. Compare that to today where our grains are commercially grown and processed without this traditional preparation and it becomes easy to see why 1:3 people suffer with diges-tive complaints. This is why many people avoid commer-cial grains but enjoy small quantities of properly prepared grains, such as traditional fermented sourdough bread, sprouted flour products, and well-soaked legumes. When it comes to grain all traditional diets would agree, that humans are not designed to tolerate the high quantities of commercially processed grains they are consuming today. Low to no grain and higher fat intake is primarily what makes traditional diets stand apart from what is promoted as healthy by our so-called diet experts today who promote the opposite.

What about fat? Traditional diets do encourage adequate protein and tra-

ditional fats, including animal fats and other saturated fats such as coconut oil. These fats have been demonised for the best part of the last century however the scientific communi-ty is beginning to take a dramatic U-turn on this stance that many considered the biggest diet blunder in history. Fat in-take could be anywhere from 40 to 70 percent of calories on a traditional diet as opposed to the recommended 20 percent that has been promoted to us.


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Deborah Murtagh is a Whole Foods & Weight Loss Coach with 20 years’ clinical experience in gut and bowel health, and natu-ral nutrition. Deborah has an online cook school featuring more than 90 videos and six ebooks demonstrating how to prepare natural whole foods. Deborah also has a cook school in rural Cambridge teaching traditional foods. Please visit her website for free video’s and recipes www.wholefoodsecrets.com

What about dairy?Dairy is in itself a controversial topic. Many nutritionists believe

no one should consume dairy, however evidence would prove we should take this on an individual basis. What we do know is that raw unpasteurised dairy is said to be far more tolerated and nourishing than processed dairy, so again we see that food is better for us in its whole unadulterated form.

The lowdown on biodiversityAnother key consideration is that traditional diets consisted of

far greater biodiversity to what is available today. Globalisation has induced a tendency towards uniformity in eating habits. A report prepared for the United Nations Environment Program states that although about 7000 species of plants have been used as human food in the past, only 150 crops are now commercially important, with rice, wheat and maize accounting for 60 percent of the world’s food supply. Genetic diversity for each crop has been drastically reduced as agriculture has become monoculture farming, for example only nine varieties of wheat make up 50 percent of the crop in the USA and the number of rice varieties has dropped from 2000 to less than 100.

The problem with this, is that the human body is designed for food diversity. So one important aspect of eating a traditional diet is to enjoy as many heirloom varieties of fruits and vegetables you can possibly obtain. This means visiting farmers markets, growing your own heirloom vegetables and purchasing fresh food outside of the supermarket, as supermarkets offer the same foods all year round and lack the biodiversity our body and the environment requires to be healthy.

So is the paleo diet a fad? Well if you call how humans ate for thousands of years a fad then

yes. But the reality is it’s a commonsense intelligent way of eating that intuitively feels right and no one can argue about. Humans will evolve to the modern diet but we need thousands of years of progres-sive evolution for adaptation to occur. In the mean-time eating nu-trient-dense nourishing and healing foods makes sense. But we must also be real; we aren’t cavemen, we aren’t hunter-gatherers, and even our whole foods including fruits and vegetables differ from even 100 years ago, so we need to take the principles, but be flexible and realis-tic as to what we can achieve, and it’s okay not to be perfect, nobody is. We are what we eat so why be cheap, fake or easy? Convenience foods are inconvenient in the end.

While a traditional diet may sound restrictive, this couldn’t be further from the truth. Real food is incredibly tasty and satisfying, I don’t know anyone who wouldn’t prefer a meal cooked from scratch over a frozen TV meal. There is no need to miss out on any of your favorite foods, it’s simply a case of knowing the alternatives. When you know how to prepare healthy bread, nourishing crackers, delicious cakes and slices; the world of Ancestral Eating becomes a wonder world of new flavours, tastes and culinary experiences. So get experimenting and open your kitchen to a whole new world of foods.

Deborah Murtagh thrives on sharing her knowledge and recipes through her cooking school. For more information, visit www.wholefoodsecrets.com


Paleo-friendly recipes

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Sinfully delicious without the sin. this makes it really easy to feed kids raw. For decadence, top with coconut oil fudge, or leave plain.

ingredients2 cups raw cashew nuts10 figs, soaked overnight in fresh orange juice, drained4 tablespoons creamed coconut2 tbsp cold pressed virgin coconut oilPinch salt

Place all the ingredients into a food processor and whiz until fine or it starts to form a ball. Gently melt the creamed coconut if necessary, but don’t overheat. This is best done by soaking the jar in a hot water bath.

Press firmly down into a square or rectangle baking tray lined with baking paper to about 2/3 to 1 inch thickness.

Top with coconut oil chocolate fudge below.Place into the fridge for an hour, then cut into small rectangles and store in an

airtight container in the refrigerator. I prefer to wrap each piece first so they are ready for school or work.

Delicious fig, almond and coconut slice

Coconut oil chocolate fudgeingredients

1 jar of organic cold pressed virgin coconut oil (400gm)3/4 cup yacon or maple syrup 1 tsp real vanilla extract, optional3/4 cup organic cocoa powder (raw if you want this to be 100% raw)

MethodGently soften the coconut oil by placing the jar into a hot water bath, whiz all

the ingredients in your blender until smooth. Pour onto fig and almond base and refrigerate until set.

Note: If your fudge separates this is due to overheating the oil. Simply allow to cool and thicken and then whip until smooth.

Delicious Blue Cheese Muffin QuicheThe perfect high protein, high fiber meal when you are on the go!.

These are so tasty you won’t stop at just one. They also keep well and make a great addition to the lunch box. Best of all they are quick.

ingredients1 medium grated orange kumura (sweet potato)1 large grated carrot1 grated courgette (zucchini) 5 large eggs 200 grams creme fraiche or homemade cultured cream (you could also use ricotta) 100 grams crumbled blue cheese (Danish blue is good)1 tbs dried Italian herbs, or oregano1/2 tsp Himalayan salt3/4 cup cooked red quinoa or red rice 1 small finely diced onion4 rashers of natural bacon, finely diced

MethodCombine all the ingredients into a bowl and place large spoonfuls into

12 large greased muffin tins. Bake at 170 C for 25 mins or until set.


Camu CamuSuPERFOOd SPOTLIGhT:

competitionenter to win a bottle of camu camu cap-

sules (one month’s supply) from matakana superfoods (matakanasuperfoods.com) and try it for yourself.

Just email your name and contact details to [email protected] with the word camu camu in the subject line.

entries close september 22 2014.

(terms and conditions on page 3)

this Amazonian superfood is nature’s awesome super source of Vitamin C.

Annemarie Coulson is a life coach who is passionate about empowering clients to take charge of their lives and create a life they really enjoy.

don’t Worry Be happy

BY annemarie couLson

Boasting 50 times more Vitamin C than orang-es, Camu Camu is also rich in antioxidants and

minerals. It’s the latest Brazilian superstar fruit to rocket up the superfood charts.

about Camu CamuCamu Camu fruit grow in the

river deltas of the Peruvian and Brazilian Amazon Rainforest and is the highest documented source of natural Vitamin C complex in the plant kingdom.

The fruit itself tends to have a sour taste which is why it is often consumed as a powder supple-ment.

The small bushy tree bears a red/purple cherry-like fruit, similar in size to a lemon. It is related to the guavaberry or rumberry. Camu Camu has small flowers with waxy white petals and a sweet smelling aroma.

The plant is extremely tolerant of flooding and can withstand months with its roots submerged in water. It usually begins bearing fruit three years after the emergence of the seedling. Trees can remain productive for several decades.

BenefitsIn addition to Vitamin C, Camu Camu also contains a wide range of other

nutrients necessary for maintaining good health. Compared to oranges, Camu Camu contains 50 times more Vitamin C, three times more niacin, 10 times more iron, double the amount of riboflavin, and 50% more Phospho-rus. Camu Camu also contains high amounts of potassium and a wide range of amino acids and minerals. The synergy of all these nutrients make the Vitamin C complex in Camu Camu the natural choice in the way nature designed - to support your health.

How to use itThe team at Matakana Superfoods suggest you add a teaspoon of Camu

Camu concentrated powder (4:1 concentrate) to your green drink, smoothie or fruit juice daily to top up on essential nutrients. A 100g pouch gives you enough powder for about 40 days.

1 Find and focus on the positive qualities in other people, and

express what you admire or appreciate about them. thank others for everything they do for you.

2 Monitor what you talk about, complain less and look for

opportunities to express pleasure in whatever comes your way. Even when it wasn’t exactly what you wanted, look for the gifts, opportunities and learnings.

3 Have a gratitude journal and take the time to write down at least 3-5

things you are grateful for each day. Or have an email gratitude buddy, and send each other daily emails expressing what you are grateful for. Paying attention to what’s uplifting and writing about it means you get to experience it twice over”.

4 let yourself notice how much goodness is in the world, by reading,

watching or listening to inspiring material about positive people or activities. (Fitness Journal is ideal for this)

5 Often our only source of nourishment and pleasure is

through the taste sense. Wake up to your other senses (sight, smell, sound) and notice how much pleasure and nourishment they can also give you. See how they allow you to engage with and appreciate other people and the world around you.

6 if you have ever had a toothache, migraine, or the flu you will know

how you would give anything to be free of your pain and misery. Yet once you are better, you soon take your wellness for granted again. regard your health as a gift, and remember to practise “non-toothache” happiness.

7 Stop rushing from one thing to the next on your to do list, and take

regular breaks to pause and appreciate the beauty of the present moment, by asking yourself “What’s wonderful about this moment?”

8 Celebrate any good things that happen. E.g. promotions, passing

tests, finishing a project, anniversaries, birthdays. Marking occasions and relationships with simple or indulgent rituals help you remember what’s wonderful about life.

9 Each time you eat; pause to say some version of grace before meals.

remember the many factors that have made your meal possible. Sun, rain soil to grow it, the people involved in producing, transporting and cooking the food, and having money and shops available to buy food.

10 Still struggling to feel grateful? imagine how someone from

a dictatorship or third world country would view your life. What would they appreciate that you are taking for granted?

Nothing changes your attitude faster than practising gratitude.Below are Annemarie’s top 10 tips on how to do this.

gratitude habits

As a young woman, Annema-rie experienced depression and low self-esteem, which motivated a personal journey

to discover the source of true wellbeing and happiness. For the last 35 years Annemarie has dedicated her personal and professional life to learning about the attitudes, habits and practical skills that create a happy, fulfilled and authentic life.

This search has seen her complete a psychology degree, teach positive parent-ing courses and undertake life-coaching training. Annemarie is also passionate about the benefits of E.F.T (Emotional Freedom Technique) Buddhist psychol-ogy, meditation and mindfulness which can help people experience joy and con-tentment no matter what their situation.

Annemarie believes that though we can’t control what life throws at us, we can choose how we deal with it. She spe-cialises in enabling her clients to have the attitudes, insights, resourcefulness and abilities to negotiate life’s challenges and changes.

Annemarie’s clients often come to coaching feeling stuck, stressed, unconfident or overwhelmed. They are often juggling the demands of careers, families, relationships and everyday life.

Coaching provides them with a place to get back in touch with who they really are, what they love to do, and how they want to live. Annemarie gently encour-ages her clients to listen to and trust themselves, and together they design and build a satisfying personal version of fulfillment, success and happiness. Her greatest joy is witnessing their transfor-mation as they take charge of their lives and discover renewed hope, confidence, clarity and direction.

Years of coaching and practising mindfulness have shown Annemarie that happiness is an inside job. People fall into the trap of believing that achiev-ing goals or outer measures of success will make them permanently happy. While circumstances and outer success definitely bring us pleasure, they are no long-term or reliable guarantee of deep inner happiness. Annemarie believes true happiness is not a place at which we arrive – it’s a path that we choose with every action. Therefore she helps clients develop the attitudes and habits that cre-ate happiness in their life here and now, while simultaneously working towards changes that will improve their future.

Over the next 12 months she will share these happiness habits in a series of articles for Fitness Journal.


When it comes to skin irritations, every symptom can look the same but have a different trigger. Dependant on that trigger, it can be easy to soothe, a one

off response or start a lifetime of nurture and care.Your skin can react due to a genetical sensitivity

where eczema, dermatitis or psoriasis can appear simply from the wrong soap to chafing material.

Food, digestive inflammation or external contact can trigger anything from dry and scaly skin, to red, inflamed and oozing.

When responding to an internal action; skin inflam-mation usually appears in joints (back of the knees and elbows or in the groin and under the arms) but it can appear anywhere, even on the face.

These symptoms are a misery to the people who suffer them, let alone the children and infants who just want to scratch – ensuring more pain and inflammation.

Whether the condition is due to an allergic reaction, genetic sensitivities, allergies or a reflection of internal digestive complaints, the right advice can make a differ-ence to ensuring the best results from internal natural support.

Allergic or inflammatory reactions from the gut may need one or a combination of the following: Bromelain and Quercetin, apple cider vinegar, aloe vera, slippery elm, essential fatty acids (fish/hemp/flax oil) or a form of probiotics to name a few.

The recommended natural remedy depends on the nature of the inflammation.

Diet and water intake need to be looked at as well. Talk to your natural health practitioner to ascertain which one is right for you.

external skin careExternal skin care is simple. There are a number of

very good natural eczema, sensitive skin, dermatitis and psoriasis ranges on the market today.

Based on goats’ milk, manuka honey, colloidal oat-meal, harakeke flax, german chamomile and aloe vera; these external products are safe for the whole family, including infants.

The body products are suitable for skin prone to ec-zema, rosacea and itching while the ointments and oils are for specific inflamed areas. The same products are beneficial if you get seasonal dry skin.

internal skin careI have done a lot of studies on internal wellbeing

products. Before recommending anything, I need to know it actually works.

With words like regeneration, rejuvenation, moisture and collagen production on the packets of products like Imedeen, Ageless Beauty from Radiance, Imaglow from Good Health and Neo Cell Collagen, these products are all internal supplements to support healthier skin.

I have read up on and questioned every one. I have also talked to customers who use them and trialled them myself. The first time was 20 years ago and I highly recommend these products to strengthen and support wellbeing in sensitive, ageing skin.

do they work?After 20 years of working with our wonderful

manufacturers, suppliers, customers and clients, we can answer this question in full honesty

Yes they do – if you have a quality brand with therapeutic ingredients.

There is no magic cure: if you are sensitive ; you will always be so.

Some of these ranges have been clinically tested and they will tell you this in their marketing.

They will also tell you if they are 100 percent natural and made in New Zealand Look for New Zea-land made natural brands like Dermalab, Comvita, Medihoney and Hopes Relief.

One important thing to remember is that although our symptoms may look the same as others, the cause may be different. Therefore what you need to take internally for results may differ too so it is important to seek expert advice.

Many allergies, sensitivities, psoriasis, eczema and the like can be a life-long challenge so it is important to find products to help you manage and alleviate them.

Work with your diet, water intake, external prod-ucts and internal care to get the best results.

BY monica Van de weerd

Feeling the itch? heal it naturallyItchy skin. Inflamed skin. Irritated skin. Can this be treated naturally? As the largest detoxifying organ in the body, the skin is also remarkably complex.

go natural: that way your body can absorb the nutrients and be healthier without all the extra added chemicals.

think about a good internal skin supplement: these will have marine proteins, quality anti oxidants and some form of silica or collagen.

heaLth tip

1 derma lab Gentle Cleansing Shower Gel 2 Grown Organic Alchemist Body Exfoliant: reviving: pearl, peppermint & Ylang Ylang 3 Grown Organic Alchemist Persian rose & Argan extract hand cream 4 Manuka doctor api nourish age defying serum 5 Manuka doctor api nourish rejuvenating face mask

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Safe for all skin types, it’s fragrance free, colour free, paraben free and not tested on animals.

Packed with natural ingredients, dermalab leaves your skin feeling revitalised and can help relieve problem skin conditions like acne, eczema, sensitive, dry and cracked skin.

Fitness Journal has a fantastic dermalab prize pack for one lucky reader, with everything you need for your total skin and body care. to enter email your entry to [email protected] with the keyword DermaLab in the subject line. don’t forget to include your contact details (email and phone number).

Entries close September 22, 2014. (terms and conditions on page 3).


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Just email us at [email protected] - with so many cool things happening in Waikato,

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Colin has over 40 years of experience in fitting you with the most appropriate brace for your requirements.

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Although it is a strong tendon it is, unfortunately, not over engineered or bullet-proof. Biome-chanics experts tell us that forces applied to the Achilles during running are 10 to 12 times that

of our bodyweight, and are close to the tendon’s ultimate loading capabilities. Hopping and jumping exercises are thought to often instantaneously exceed breaking strain for this tendon.

We see Achilles problems in many sports. The prepon-derance of injuries is in runners, more so in ageing runners. Achilles injuries will occur in any sport in which running is involved but are particularly common in association with football and racquet sports.

achilles tendon injuries are particularly common in runners and association football players.

A complete Achilles rupture is usually an instantaneous injury accompanied by a snapping noise or sensation and sud-den pain in the heel. There is an immediate inability to walk properly and sudden swelling.

Locally, treatment is most often immobilisation in plaster cast, and later, a moon boot. Most patients do very well with this treatment, although healing takes several months.

Ultrasound is usually used for pretreatment assessment of Achilles rupture. This enables confirmation of a complete or partial rupture, measurement of distance between torn tendon ends, and their overall state and position. These factors may affect treatment. Occasionally open surgery is required to bring the tendon ends together.

Pretreatment assessment of Achilles rupture is usually (done/performed) with ultrasound. This enables us to assess separation, the extent of damage to the torn tendon ends, confirmation of a complete rupture and the tendon’s overall

state and position. Lesser injuries are more common and often chronic or slow

to present. Typically there is swelling of the midsection of the Achilles accompanied by pain on stretching and pain after running or walking. Morning stiffness and tenderness will often lead to limping until the tendon warms up.

Occasionally the Achilles insertion on the heel will be more involved and the pain and tenderness will be over the heel bone (insertional tendinopathy)

achilles tendinopathy is often a lengthy ongoing problemReasons for swelling and continued pain in Achilles ten-

dinopathy are not well understood. Excessive loading is the main underlying reason. Because of my imaging experience I believe most Achilles swelling begins with the rupture of small tendon fibres. Small tears form, merge and extend longi-tudinally to form macroscopic interstitial tendon tears.

Treatment of Achilles tendinopathy remains more art than science. The backbone of modern therapy is disciplined eccentric stretching according to the protocols of Professor Alfredsson.

Those who do not respond well to the stretching regime may go on to further investigation with ultrasound and MR imaging.

Depending on imaging findings further therapy may be

instituted; typically high volume paratenon injection (which is essentially stripping the coverings of the tendon under hydraulic pressure at needle tip), autologous blood injection of small interstitial tears, PRP (platelet rich plasma) injection, or surgery. Other options, currently not in favor locally, include sclerotherapy and deep tissue therapeutic ultrasound.

Specialised stretching protocols are the mainstay of treatment

My imaging practice (River Radiology) has years of experi-ence in Achilles imaging and treatment of Achilles tendinop-athy. We find a good response to high volume injections in a little over 60 percent of patients at first injection. Our use of new generation ultrasound machines (since 2012) has shown small tears in many of the patients who fail this treatment. We have found many of those with tears respond very well to pinpoint ultrasound guided injections of autologous blood (that is blood obtained from the patient immediately before injection).

When we are successful, over a period of 4-6 weeks the blood repairs the small tears as it introduces growth factors into the tendon. Under ultrasound we see the dark tears merge slowly back into their normal grey appearance, the tendon slowly reduces diameter and regains its normal shape while the pain of tendinopathy lessens or disappears.

As we slowly find out more about Achilles injuries and the underlying pathological processes we discover and apply new treatments.

www.riverradiology.co.nz

BY dr peter gendaLL

achilles tendon injuries the Achilles tendon is the largest and one of the strongest tendons in the body. it has complex functions; connecting the major muscles of the calf to the foot, flexing the foot and enabling propulsion for walking, running and jumping. it also has elastic qualities which allows energy from a jump to be absorbed on landing.

We see Achilles problems in many sports. The preponderance of injuries is in runners, more so in ageing runners.

Hamilton CaCi

547 Grey St, Hamilton East | Phone 07 839 2993 | www.caci.co.nz


Megan Lyons is the Laser and IPL (Intense Pulse Light) Therapist at Tristram Clinic. Megan offers a wide range of treatment options depending on what

your individual requirements may be for both men and women of all skin types.

The Cutera Cool Glide Laser is used to treat small and large facial veins often seen on cheeks and around the nose. Spider veins and reticular leg vessels on the legs are also treated using the Cutera Laser. The Cutera Laser delivers a pulse of laser light to the vessels of concern, causing the vessels to coagulate and redirect blood flow to the deeper vessels, where it should be. The surrounding skin is not damaged, any discomfort is only mild and you can return to work immediately after a treatment.

The Cutera Laser’s Genesis treatment is used to treat the facial conditions such as Rosacea and Poikiloderma as well as assisting in improving the texture of healed scars. If you are looking for an overall improvement in skin tone, texture, wrinkle reduction and pore reduction then a series of Cutera Laser Genesis treat-ments are ideal. Patients find this treatment generally relaxing and enjoyable.

The Cutera Laser’s Pearl treatment is a form of mild skin resurfacing to improve the skin’s complexion,

Professional and state-of-the-art technology

creating a more youthful pearl-like glow. Generally 4 – 5 days away from work is recommended.

The Cutera Laser’s Hair reduction treatments are for the treatment of unwanted facial and body hair. The winter months are the perfect time to get treatment plans underway in preparation for summer. While everyone’s individual needs are different, generally speaking, 4 to 6 treatments in an area, about one month apart is recommended.

IPL (Intense Pulse Light) is also a very effective, non-invasive treatment that improves the appearance of freckles and age spots. This procedure is called skin photo rejuvenation and it requires a series of treat-ments that are ideally performed during the winter months. IPL is also used to reduce mild to moderate acne scarring and stretch marks. There is no downtime required for these treatments and you can return to work immediately afterwards.

Megan Lyons provides a complimentary consulta-tion at Tristram Clinic Appearance Medicine Centre. You can contact Tristram Clinic to book an appoint-ment to discuss your individual laser needs with Megan.

Telephone 838 1035 or email – [email protected]

Our website is – www.tristramclinic.co.nz

With constant advances in technology and a myriad of treatments available it is reassuring to know that when you visit the tristram Clinic Appearance Medicine team you will be receiving up-to-date professional advice and treatments that use the latest technology available.

medimaging specialise in sports injury imaging and diagnosis

We pride ourselves on friendly, professional service and diagnostic excellence

Bone Density MRI Xray Ultrasound Mammography

Hamilton Central Hamilton East Hamilton West Cambridge 35 Pembroke St 21 Von Tempsky St 6 Avalon Drv 14 Dick St ph 07 834 0000 ph 07 834 3530 ph 07 847 5753 ph 07 823 1090

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

“How often have you said: ‘I’ve tried all the weight loss programmes around and none of them work for me?’

“That is possibly true, because weight control must be approached from nutritional, emotional and behavioural levels. Weight loss will

either not occur or it will be gained back again if any of these three are ig-nored,” says Tricia Meister at the Hamilton Hypnosis and Therapy Clinic.

With her Forever Trim® programme, Tricia’s goal is to help you achieve your goal. She will give you the strategies and techniques to say ‘Stop!’ to those little tid-bits you keep tucked away in the cupboard or fridge, and how to say ‘no’ to people who make you feel guilty.

Research suggests overweight people may eat too much because of an urge to change the way they feel, not because they are hungry. They may crave carbohydrates, foods containing sugar or starch, because these foods increase the level of serotonin in their brains.

Serotonin is a neurotransmitter that relaxes us and raises our spirits, easily seen in the different emotional effects of eating a piece of chocolate or a carrot.

Tricia Meister says weight loss is as easy as relaxing in a chair and you will be amazed by how small the changes to your regular meals are, plus how much more fun they become. Using the techniques Tricia teaches you will discover the sheer pleasure of taking back control of your mind and your body with the Forever Trim®

programme.“Our clients, including people who have flown in from Australia and the

South Island, say it’s the easiest weight control programme they have ever tried, because it works, it’s the last one!”

For more information about the Forever Trim programme phone the Tricia Meister Clinic, 07 839 3193.

You can stay forever trim

BY tricia meister


Weight control starts in the mind

The key to your success for effective weight control

• Are you currently wanting to lose weight, or are you on a weight control diet and finding you lack the motivation to stick to the programme?

• Let Tricia Meister help you take back control.

• Take control of your weight with Forever Trim .

• Learn how your MIND WORKS and control your weight.

• Our Forever Trim weight control programme, held over six sessions is designed specifically to fit: your needs, your timetable,

• Plus it gives you the motivation to exercise and stay on track.

Tricia Meister BCHHypnosis & NLP Master

TRICIA MEISTER THERAPY CLINICPembroke St, Hamilton 07 839 3193

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From Dad’s hives to Mum selling at the local farmers market, it’s all about living sweet. The real sweet. Honey is the Pohio family’s thing. We’ve got bees collecting in the King Country, Coromandel, Waikato and places off the beaten track. Back at home we turn this hard work into heaps of good stuff. From our morning toast to the afternoon cuppa we’re working on making life sweeter. We’ve done the hard yards and we’re excited to pass on what we know. Bees and honey are worth their weight in

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• Women’s Health Issues • Fertility (Natural Fertility Programme)• Pregnancy, Birth and Postnatal • Menopause • Stress Management• General Wellbeing

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Phone 027 478 5922 www.herhealth.co.nz

Natural Health and Homeopathy

30 plus years experience as a Registered Nurse and Midwife

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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

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WAIKATO PODIATRY CLINIC LTDS P O RT S A N D G E N E R A L P O D I AT RY S P E C I A L I S T S

Total podiatrysolutions for the whole family

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Hamilton | Rototuna | Cambridge

Phone 07 838 0003

Proudly Waikato owned and operated

Waikato leading sports podiatrists

Specialised Chiropractic-Applied Kinesiology Centres linking Structure,

Function and Biochemistry for improved Health, Performance, Learning and

Behaviour

Rototuna Shopping complex 07 855768720 Peachgrove Rd Ham East 07 8560205www.healthperformance.co.nz

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Do you want to feel fulfilled, happy and alive?

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Lisa ClausenPersonal Growth & Change Specialist

021 740 847 | [email protected]

Waikato Podiatry Clinic

INDUSTRY BIO:

When it comes to keeping clients performing at their best, the team at Waikato Podiatry Clinic have a common goal: “to keep every client moving and to take the pain out of

your relationship with your feet”.Boasting a professional and experienced team, Waikato

Podiatry Clinic specialise in sports and general podiatry. The dedicated team offer modern and effective diagnostic methods and treatments to keep you active and comfortable, irrespective of your age, or stage of life.

Proudly supporting local, elite and amateur athletes in all codes, the business strives to enable every athlete to be the best they can be. And having solid feet on the ground is a crucial part of that.

All Black Stephen Donald (aka Beaver) has a long term relationship with Waikato Podiatry and credits them with his foot health.

“Waikato Podiatry has been involved in my professional rugby career from the start,” he says. “They have certainly helped keep me playing.”

Silver Fern Laura Langman agrees. “In sport it is crucial to trust your team. Waikato Podiatry

Clinic is part of my team!” she says.

A member of Podiatry NZ, Waikato Podiatry Clinic is involved with many local sports and athletes, including assisting the Waikato Chiefs. High Performance Sport ac-credited. The team also work to keep school students at their best, offering a school shoe advisory service.

With 26 bones, 19 muscles, 33 joints and more than 107 ligaments and tendons in the foot: there’s plenty to be aware of when it comes to caring for your foot structure.

Principal Podiatrist Andrew Jones is enthusiastic about podiatry and actively promoting professional standards. A board member of Podiatry New Zealand, he has also been a member of Sports Medicine NZ for 15 years.

“I am passionate about helping people stay on their feet, keep active and enjoy doing what they love,” he says.

“For me, it is about improving quality of life, independence and being the best you can be.”

Waikato Podiatry Clinic is an independent, locally owned practice that has been treating sports-related injuries, diabe-tes-related problems and general podiatry conditions for over 15 years.

“We make most of our own orthotics on site which means no middle man or guessing for interpretation as to what is required to customise the orthotic. Ultimately, this means a better fit to the individual foot - every time,” says Andrew.

“A full history, biomechanical assessment and gait analysis should be carried out prior to orthotic fitting. The benefits of customised, properly fitted orthotics are huge!”

General Podiatry services, such as toenail trimming & debriding dried skin, taking care of ingrown nails etc are all just as important and are all part of the quality service that is offered at the clinics, they also deal with existing and preventative treatments (arthritic feet and joints, shoe advice and fitting, show modification, etc). The team work to ensure your feet are encased in the correct footwear for your specific requirements, allowing you to get the very best from your footwear.

Waikato Podiatry Clinic has three Waikato offices: 10 Pembroke St, Rototuna Shopping Centre and 71 Duke St (Cambridge). Satellite clinics are held in Waihi, Whangama-ta, Te Aroha and Thames and shoe fitting services can be arranged through Smiths Sports Shoes.

sports podiatry services available at waikato podiatry include:

• Injury diagnosis • Shin splints • Heel pain • Achilles tendinopathy • Custom orthotics • Recurring problems • ACC Accredited

• Video gait analysis• Knee pain• Forefoot pain• Overuse injuries• Muscle strains• Footwear advice• No Referral Required


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All events start and finish at Flagstaff Park, Hamilton.

For further information or to enter online: Visit: www.hamiltonhalfmarathon.org.nzEmail: [email protected]: 0800 426 425Please call or email for a postal entry form.

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HALF MARATHON RUN & WALK10km RUN & WALK5km FUN RUN & WALKKIDS COMMANDO CHALLENGE


SUNDAY 5TH OCTOBER 2014

Fairview Mazda trophies for Corporate Challenge plus new High Schools Challenge in the Half and 10km events.

All events start and finish at Flagstaff Park, Hamilton.

For further information or to enter online: Visit: www.hamiltonhalfmarathon.org.nzEmail: [email protected]: 0800 426 425Please call or email for a postal entry form.

SCAN THE QR CODE TO ENTER EVENT WEBSITE

$8,000 in RACE PRIZE MONEY

$15,000 in SPOT PRIZES

THE COOK CAFE & BAR SOCIAL TEAM COMPETITION IN HALF MARATHON, 10KM & 5KM EVENTS

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Event includes:

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For further information or to enter online:Visit: www.hamiltonhalfmarathon.org.nzEmail: [email protected]: 0800 426 425Please call or email for a postal entry form.


Fitness Journal September 2014

Documents

health issue

health needs

peoples health

familys health

heart of health

natural health products

local waikato health

healthrelated degrees