HCC Newsletter January 2017

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Kia ora koutou,

Welcome to our January newsletter and our first newsletter for 2017. Now that the new year is in full swing we would like to thank whanau for choosing HCC to continue with and start their health, fitness and wellbeing journey. 

HCC HQ is almost complete! For those of you in the know and have been visiting our new site. Our premises is based in Waltham more details will be updated on our website regarding our limited
membership, including foundation membership deals, classes, coaches and time table.


Mauri ora whanau


Team HCC

In our January edition:



CARLIN GOODWILL – Tåne ora heart attack survivor and an important health message


Te Poutūmārō - Journey to Matatini 2017 through the eyes of Tom Alesana 

Nga Manu A Tane - Matatini Prep



ONE POT CHUTNEY – New skills learnt at the preserving work shop hosted by Jade Temepara (Kakano cafe and cookery school)


exercise spotlight

Mountain Climbers - A great bodyweight exercise for a full body workout, by engaging most muscles in the body you are burning more calories in less time.



–Pae ora City2Surf whanau on the move 2017
–Te ha Waitaha stop smoking program
–HCC community garden
–GPC shoreline 3 lift powerlifting competition


sessions dates & locations


Tane ora heart attack survivor and an important health message


Carlin Goodwillie


Kia ora HCC whanau. I hope you are all enjoying the New-year and appreciating getting back into your HCC sessions.

My name is Carlin and I have been with HCC for 2 ½ years. I came from a background of little to no physical activity and lots of food. I did enjoy rugby at high school, but since then physical activity had been nil.

I started HCC out of a want from my daughter Riana wanting to attend so I agreed to come along to keep her company, although going to a gym was not what I wanted to do. I was assured that this was different. After my first session I found out how my fitness and movement ability had declined, as even sit ups and press ups had to be modified, But I walked out our first session so enthusiastic that we actually got through it and started looking forward to our 1 session per week. As time progressed I found myself going out for little runsand lots of walks with Tania.

We started training going to sessions on the east then transferred to Hornby at the HCC HQ (the Hale house), ahh those were the days up and down the driveway and in the garage, my fitness started to improve and once I started working in Riccarton I found myself jogging Hagley park most lunchtimes and going to
HCC 3 times a week. All was going really good where I got through an 8-week challenge quite well and everything at home diet wise was very positive, as Tania had joined the HCC buzz by then and we were in a very healthy space.

I attended a HCC east session on a Wednesday after work where I had just finished the warmup when I woke up 3 days later in hospital. What had happened? I thought as I came around from some very heavy sedation. I was told I had a cardiac arrest where my left ventricle in my heart became blocked, clogged with cholesterol and thick blood trying to get through a thin restricted passage, and my heart stopped just like that. Apparently I just hit the floor. My blessing here I was at the best place and my guardian angels Corey and Turei went to work in seconds with CPR to give me my best chance of surviving this. Fortunately, they kept going until the ambulances got to me and rushed me to
the cardiac unit where I was given 2 stents in my left ventricle (the widow maker they call it) to keep the blood flowing. I awoke very weak and very sore, bewildered at what had happened as I still have no recollection of any of that entire Wednesday, But why me? When I had been trying so hard. Apparently my fitness is a main reason why I survived, along with such a quick reaction from Corey which must be the last thing a PT expects, To this day I can’t thank him and Turei enough. The support from Manu and the whole crew to react and do their best was amazing.

When I came home from hospital after a week I was very slow and a walk across the road was all I could handle. I had a pottle of meds to take every day and weekly visits to either the GP or
Cardiologist. This all took a bit to get used to as well as sitting on my ass all day. My work was very supportive and sent prepared food and supported me while I recovered. My own family through this ordeal and the prospect of weak and vulnerable me had to be the worst part of this to deal with. Just the thought of what my wife and 3 kids would have to go through if this had gone the other way is horrific. I am so glad I am getting better for their sake too.

Now 3 months on my problematic blood pressure is now good and my GP and cardiologist are happy with my progress. They say I now have the heart of an 18-year- old. Returning to my exercise was encouraged and that’s what I have done. Turning up to a Hornby session to tell Corey I was joining in must have needed a few deep breaths for him, but I was fine. I am now progressing well and back into my running 6KM a day and 4 HCC group trainings with Tania a week. I am probably more committed now than ever to keep fit and healthy. Tania comes with me to keep an eye on me and I know Corey, Faith and Manu keep a look out as well. Tania worries when I go out running but I carry a nitrous spay and my emergency contact details at all times. 

Exercise is encouraged and if I feel any pain I just stop. What I can take out of this is a mission to tell all to go to their GP and have a check up and ask for a cholesterol test. Before this I had not been to the doctor more than twice in my whole adult life and my blood pressure was through the roof and my cholesterol was
elevated, but monitoring and medication has these under control. We must all have ourselves a good relationship with our GP and know where we are in our health, I have found that there are many more important numbers than our weight number in our makeup.

We need to be aware of our blood pressure if we are going to make the most of exercising. I love HCC and will testify this to all. If you find me in your group training session please don’t be afraid that I will collapse. I have had the all clear and been in for a good service of the engine, and I keep regular appointments with the
doctors. I still maintain I wouldn’t be here if it wasn’t for HCC for getting me fit to deal with the arrest, and I will be forever grateful to Corey for jumping to my aid.

HCC for life.


Life style transformation and a journey to Te Matatini story.


by tutor Tom Alesana


Tēnā koutou katoa

Ko Tom Alesana tōku ingoa, he uri ahau nō ngā iwi o Ngāti Kuia, Ngāti Apa ki te Rā Tō,Ngāti Koata, Ngāti Raukawa, me Taranaki Tūturu. I te taha o tōku pāpā, he pekanga anō āku ki a Hāmoa.

Kia ora, I’m Tom and I am one of four tutors of Te Poutūmārō Kapahaka. We are a Kapahaka that draws membership from Nelson, Christchurch, Dunedin, Queenstown and Invercargill, and we are based in Christchurch. We have been together just over a year now and have been fortunate enough to have HCC come along to help us with our fitness goals, nutrition, and to keep us motivated on our health journey.

As a leader for our team I am always committed to setting a good example for all of our members and their whānau. So when we started with HCC ,I made the decision to make a lifestyle change and give it 100%. I challenged myself to get fitter, to get stronger and to be healthier in all facets of my life. Let’s be real, I had no idea what I had gotten myself in to but I went in with all guns blazing. I set myself a goal, to be 85kg by Te Matatini and have made a healthier lifestyle change not just for me but my son as well.

Then reality hit, haka season was in full swing in preparation for regionals and HCC was rearing up. I had joined the gym and started going 4 times a week – yet I wasnt making much progress. Although I had become more active, I wasn’t totally committed to the kai. Kai was one of my biggest downfalls. Takeaways were a constant in my diet, I drank too much waipiro, and I ate lots and lots of carbs. I wasn’t going anywhere very fast and in my mind I knew it, I just didn’t want to believe it.

Then, during the last 6 weeks of our campaign Manu and Corey set up a ‘Wero’ for our Kapahaka. You paid $25 to be a part of the wero and the person with the best results at the end got the money. I started with a hiss and a roar, continued with training as per usual, ate a little better – needless to say I didn’t win. But, what the wero did do, is made me look at myself a little harder. It also motivated our team as a whole to push each other and also support each other in our fitness goals.

Qualifying for Te Matatini was an achievement that Te Poutūmārō will never forget. It was a surreal moment and we knew that the hard work had only just begun. In the back of my mind my goal was still there and I knew I had to make more of an effort. So, the week after regionals I decided to get a Personal Trainer. He pushed me in my training and I started to make more progress. With his help, and the continued support from Manu and Corey, I was finally seeing changes in myself. I noticed more energy, more drive in all areas of my life, and I was generally happier.

August rolled around and the Te Matatini campaign started, and I looked around at our members and the changes many of them had made. There were more water bottles and less sugary drinks, there was more active wear and less restrictive clothing, and there was a huge change in kai for all of us. That’s when I realised our Kapahaka had made a change for the better.

Then, in October many of our Kapahaka decided to do Stoptober and quit smoking. This was another milestone for me, as I had never thought about giving up smoking at all. I am happy to say I am nearly 5 months smoke-free and loving it. That same month I decided it was time to really get my kai sorted. Food prep Sundays, eating more fruit and vegetables, less bread, better food choices for snacks, and being accountable for everything I eat was all part of the journey. It was no easy feat and I really struggled, and sometimes I still struggle.

Now just a month out from Te Matatini, I have already met my goal weight and I am more focused than ever. Haka season has ramped up and I feel like it is consuming every spare moment of my life. On top of that, I have my actual job – being a Primary School teacher, I am a single father, and have whānau and iwi commitments coming left, right and centre. But, with good preparation and time management I have organised my life to be able to train, eat well and get through everything I need to. My whānau, my friends, my Kapahaka and especially HCC have given me the drive to keep going and are always there for me to rely on. Snapchat, Facebook, text messages, Facetime, Skype, emails and kanohi ki te kanohi interactions have been awesome, and are a great motivator.

HCC has done wonders for me and for my Kapahaka Te Poutūmārō. We are on the journey together and will continue far beyond Te Matatini. Kia pout te tū, ia mārō te tū, ko Te Poutūmārō – Hō!

If you are interested in joining Te Poutūmārō Kapahaka for their 2017/2018 campaign, please make contact with them on their open Facebook page - Te Poutūmārō Kapahaka, or email them at tepoutumaro@gmail.com.

Nga mihi


Matatini Prep 2017 


By Tahu Paki


E rere ana ngā hau o mihi ki te kaupapa nui taioreore nei o Hale Compound Conditioning! E ngā kaiwhakarite o ngā akoranga whakapakari tinana, Corey kōrua ko Manu, ki o kōrua kaitaunaki hoki nei te whakamānawa atu ki a koutou katoa!


#Hakafit is the name of the kaupapa that Corey and Manu have developed for haka groups here in Ōtautahi. This is the third time that the kaihaka and whānau of Ngā Manu a Tāne Māori Club have taken part in training sessions with these mean as, hard out, ass kicking trainers. As we look towards the upcoming Te Matatini competitions to be hosted by Ngāti Kahungunu, we hope the spectators wont see huffy puffy heifers but graceful and swift soaring manus!


Why do we keep going back? I can tell you it is not because we are in love with burpees, it is not because we love bear crawling forwards or backwards and it is definitely not because we love running here, there or anywhere! But we do keep going back for the tailored ‘haka specific’ workouts that are created for us that produce improved fitness and body awareness, we keep going back because it is a kaupapa that all our whānau, old and young, big and small, ugly or not, can take part in and we keep coming because we believe we share similar values of whanaungatanga, mahitahi, aroha tētahi ki tētahi and kōtahitanga. This works for our kapa!


On our Facebook page we have shared our group goals. Here are a few of them:


1.     To be #matafit #mataskinny #matashredded #mataskuxx.

2.     To #fitthatpari #fitthattātua #onlyhaveonepiupiuthisyear

3.     #foodprep #eatclean #eatrealfood #H2O #sonotomaccas


The kaihaka from Ngā Manu a Tāne are grateful for the opportunity you fullas have provided for us and we hope you can also see the results of your hard work. Mean! #Hakafit Mean! 


He manu nā Tāne nāna i tokotoko

He manu nā Hine māna e kukume

Te ira tangata ki te pō auē

Tēnei taku manu ka tau, tau hā!


One Pot Chutney



This recipe is so simple and delicious anyone can make it.


2 Onions (Chopped)

2 Large apples 

2 Tablespoons low GI raw sugar 

1 Capcicum (Chopped)

1 Spring onion 

1 Handful dried cranberries 

1 ½ Cups apple cider vinegar 


1 Chopped kamo kamo 

1 tsp ground cumin 

1 tsp tumeric 

Cooking instructions:

Place onions in pot and cook on high heat cider vinegar, apples, sugar, capsicum, optional kamo kamo (I have made this a few times since the work shop and the cooking process as Jade mentioned is more of a watching andchecking process). 

The mixture will be cooking on boil. Add spring onions, once liquid has evaporated a little add cranberries, cumin and tumeric. Keep cooking on high heat until you can part the mixture with a spoon and the mixture stays seperated. Becareful as it is easy to burn.


  Exercise   spotlight


Mountain Climbers



Mountain climbers are another full body workout so by engaging most muscles in the body you are burning more calories in less time.

They can be performed anywhere as they only require a space and your own body weight.

They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation and overall strength


Mountain climbers is a full body work out and here are a few of the muscles they work; Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.


If you are new to mountain climbers perform the movement slow and steady aiming to plant your foot to the outside of your waist line then build it up to a faster pace with practice.

If you are more advanced and as your mobility starts to get a little better try to get your foot planted right up to the outside of your hand.


  1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms.

  2. Your body should form a straight line from your shoulders to your ankles.

  3. Lift your right foot off the floor and slowly raise your knee and try to plant your foot as high as you can to the outside of your hand.

  4. Return to the starting position and repeat with your left leg Continue alternating for the desired number of reps or time. 



– Pae Ora City2Surf Whānau

on the move 2017

Pae Ora City2Surf - Whānau on the move 2017 is an event that supports whānau and the community to participate in a physical activity event that encourages health and wellness. Through encouragement and support, whānau get to share in the message of Pae Ora – whānau wellness. 

The providers He Waka Tapu, Te Puawaitanga ki Ōtautahi trust, Te Ora Hou, and Purapura Whetu would like to invite their whānau/whaiora and the local community to participate in this event. If you are connected to any of the providers or would like to support your whānau to achieve their health and wellness goal for 2017 

With a goal of getting 1000 whanau to participate in this years Christchurch City to Surf we are proud that our HCC whanau have a good number of people registered to take part in this. For more information call He Waka Tapu 0800 439252


– Te Ha Waitaha stop smoking programme

One of our main goals is to help connect whanau with services that help them to live healthier lifestyles. Te Ha Waitaha 4 week stop smoking programme is available for anyone who wants to give up smoking. Our stop smoking practitioner Teresa Butler can arrange home visits, organise free nicotine pathches, gum or lozenges. For more information e mail Teresa.Butler@omwwl.maori.nz or call 027 733 1829 whanau interested in the programme can register their details online http://www.smokefreecanterbury.org.nz/help-me-quit/te-ha-waitaha/ 


– HCC Community Maara

Our community maara (organic vegetable garden plot) which is based at the Linwood Community Gardens, Smith St in Linwood is thirving. Kale, lettuce, courgettes, pumpkin, beans, yams, sage, mint, thyme, strawberries, garlic and we have a composting sytems set up on sight. 

We are on the hunt for more whanau to join us. We provide the tools, seedlings and support all if you to do is dedicate a little time each week, fortnight or month maintaining our plot with us. Take something, give something, plant something. 


– GPC Shoreline 3 Lift Powerlifting Competition

This is a full powerlifting meet. Squat, bench press and dead lift will be held this year on Sunday 5th March 2017 starting at 10am at Shorline Fitness Centre. 

This compition is open to novice (first time lifters) with an entry fee of $50, spectators are free. We have 4 HCC members lifting in this compitition this year. So if you are free on the 5thof March show your support by heading down to watch them.

Session dates & locations


HCC Central East:

Start date: The next round has yet to be determined due to the opening of HCC HQ (watch this space)

Te Pa o Rakaihautu Hall and out door, Rhona St entrance of Buckleys Rd Linwood 6pm Weds night Sat & Sun 7:30am & 8:30am Saturday & Sunday 6pm Wednesday


HCC Hornby:

Start date: 13 March - finish: 5 May 2017

Te Puawaitanga ki Otaurahi Trust Hall, 153 Gilberthorpes Rd Hornby Mon/Fri 6pm & 6:40pm


HCC Belfast:

Start date: 7 March - finish: 27 April 2017

Belfast Community Network Hall, Sheldon Park Tues/ Thurs 6:00pm


HCC Rangatahi Movement: 

Sponsored spots available for teens aged between 14-17yrs (conditioning apply). 

Corey Hale