Try These 1-Minute Meditations to Feel Calmer

By Rachel Grunwell (wellness coach/yoga + mindfulness meditation teacher/author of the book Balance: Food, Health + Happiness, which features 30 global experts sharing advice on how to live healthier and happier as well as 30 nourishing recipes). Buy the book for yourself or someone you love. Click HERE

Below are three different types of meditations that are just 1-minute-long each. They’re easy, relatable and quick. They will help you live life more grounded and present in the moment. I love teaching these mindfulness tools to clients. These are brain-training tool that helps you to live life more joyfully in the present moment (and less in the past or future). Meditation is handy for calming stress levels and feeling less anxious. It’s a tool that can help anyone. And all you need is a minute. Please share these meditations below with someone you love and care about who could benefit from using these. I’d be so grateful – Rach x

ps the below meditations that I share in links below are:

Senses meditation – a meditation that helps you cultivate mindfulness and present-moment awareness through tuning into your senses ie sight, sound, taste, smell, touch.

Body scan meditation – a mindfulness meditation where you scan your body and raise awareness around relaxing different parts of the body to feel calmer, and grounded. This one is especially good just before sleep!

Box breathing meditation – a simple, easy meditation based on breathing in for four counts, pausing for four counts, breathing out for four counts and pausing for four counts. You put this on repeat. 

Try a 1 Minute Box Breathing Meditation exercise to feel calmer, less anxious and more grounded. Click HERE.

Try a 1 Minute Senses Meditation with a Cup of Coffee. Click HERE

Try a 1 minute Body Scan Meditation to calm your stress nervous system. Click HERE.

To find out more about Rachel’s book Balance and all the different wellbeing experts included click HERE. Balance includes 30 nourishing recipes too like the beetroot juice you see below.

10 Tips for Mental Wellbeing

By Rachel Grunwell: Wellness Coach, PT, Yoga + Mindfulness Teacher. Author of the book Balance: Food, Health + Happiness.

Here are 10 tips to help uplift your mental wellbeing. I was asked to pen these tips by Penrith City Council which is showcasing my book Balance during the Penrith City Council Library’s Wellbeing Festival in October for Mental Health Month. Try one of these 10 research-backed tips…

  1. Exercise (in a way that you enjoy) to boost your mood. Better still, do it in the morning to help you build confidence and overcome obstacles, says Psychologist Adam Grant. He says that “on days when people exercise before work, they’re more engaged and less exhausted. They see tasks as challenges to conquer rather than threats to avoid. Early wins boost energy and efficacy”. P.S. If you want inspiration, then I’m regularly sharing fitness and wellness tips on instagram via
  2. Eat more real foods (and less stuff from packets). Good food helps to fuel how you think, feel and perform. p.s. some hero foods that boost brain power include things like blueberries, walnuts, salmon, cacao, fermented foods, avocados, and eggs – just to name some!
  3. Find flow. I mention in my book Balance that Psychologist Mihaly Csikszentmihalyi describes flow as “the secret to a life worth living”. Flow brings you happiness – and you feel this way through doing activities that you love that can put you into a state of flow. To find out more about flow read this in my book or find a Ted Talk from the psychologist himself.
  4. Connect with people you love. A Harvard University study reveals you can live longer and happier if you have quality, loving relationships. This does not have to be a marriage. It can be anyone who loves you and lifts you up, supports you and cares about you.
  5. Go for a walk to calm anxiety. Australian author Sarah Wilson who penned the book ‘First, We Make the Beast Beautiful’, shares in my book Balance why walking is so calming, saying “there are studies to show that walking goes at the same pace as discerning thought, too. That in itself can modulate anxiety”. She explains why this is so in my book, plus shares her passion for sustainability also (page 252).
  6. Learn mindfulness meditation. This is an effective stress-relief technique. It helps to calm your nervous system. There are lots of amazing books on this topic in your local library. I love to teach this and you can access a free senses meditation via my instagram. Click HERE.
  7. Sleep well daily. Dr Adam Storey in my book Balance explains how this increases your ability to manage stress, helps you to have sharper concentration, improves your memory and increases your energy. I’d add that it helps to make me a nicer human to be around if I’ve had 7.5-8 hours a night! chuckle. I also love Dr Storey’s line “sleep like a baby so you can perform like a beast”.
  8. Professor Jarrod Haar recommended getting a pet because this increases happiness. In my book Balance he explains “the pause when we stroke a pet or engage for a few seconds helps employees disconnect from their work, so even after 10 seconds they are better able to refocus on the task at hand. Relaxed and happy workers tend to perform better too”.
  9. Texas-based Happiness researcher Shawn Achor shares in my book Balance that “raising your positivity in the present” can be a key to living life happier. He shares other tips too that he uses daily to help ward off depression. He has courageously spoken publicly about overcoming depression. His insights that he shares are things he works on daily to boost his happiness levels. They’re so simple – yet profoundly powerful.
  10. Spread kindness. It’s a boomerang. If you are kind to others, then I promise this vibe will come back to you too. And of course, this will help you to smile.

About the author: Rachel helps clients dump stress, fit their jeans better and love who they see in the mirror. She can help you to thrive, not just survive. Her aim is to help you feel VIBRANTLY ALIVE. Email her if you’d like a wellness coaching consult [email protected]

Find out more about her book Balance. Click HERE

The publisher says this about Balance:

“Respected journalist Rachel Grunwell interviews 30 experts globally to get the best of tips on how to uplift your mind, body and soul so that you can live your best life. Along the way, Rachel also shares her story on how she went from being an unfit, stressed- out investigative journalist and mother, to someone who is now a multi-marathoner and wellness expert who coaches others with fitness and lifestyle plans.

As well as interviews with experts, Balance has 30 recipes for nutrient-dense, delicious snacks and
smoothies, including some sweet treats, because the book is all about ‘balance.’

Balance is a science-based book with the best tips from a variety of experts that will inspire you to move well, eat well, think well, feel well and live well. What are you waiting for? Dip in!”

9 Tips to Strengthen Your Mind, Body & Soul to Uplift Your Health

  • This piece was commissioned for Coeliac Link magazine by Coeliac NZ. Many Kiwis live with coeliac disease, which is an autoimmune condition. This has wide ranging symptoms (including hairless, irritable bowel syndrome, anaemia or low iron, fatigue, weakness and lethargy, osteoporosis, and more). If you think you might have symptoms, please contact your doctor. If left untreated, coeliac disease can lead to serious health issues. It is estimated that one in 50 Kiwis have coeliac disease, but some of these cases remain undiagnosed.

9 Tips to Strengthen Your Mind, Body & Soul

By Rachel Grunwell

Your wellbeing is an inside job, and you oversee the controls. You can uplift your health any time you choose. You can do it through many ways – by either working on your mind, body, or soul. What I mean by this is that you can choose to improve how you move, sleep, eat (besides avoiding gluten if you have coeliac disease, of course) and think (aka stress management/mindset strategies/positive thinking etc).

I’m a wellness coach and I help clients with different ways to feel healthier and happier. Clients tell me their goals and what that looks like and feels like for them. I then look at their personality, what they desire, their lifestyle and create plans that are relatable, do-able and achievable.

Every client is unique and so no plan looks the same.

Here are some ideas below on some different ways you can start to elevate your health. Choose one to work on that resonates with you. Please don’t adopt all these ideas (because that could be overwhelming). Choose one idea that speaks to your heart. Keep trying it and see how it feels over time. Elevating your health is one tiny, courageous step at a time. Over time, those tiny steps will amount to a giant leap with your wellbeing. ps if I can go from a sugar-addicted, stressed-out investigative journo… into a greens-smoothie-lovin’ yogi… then anyone can transform!  

1.  Sleep like a baby at night so you can live life like a beast! Get 8 hours’ sleep nightly (if you are an adult). Children need more hours of zzzzzzzs. Sleep helps with things like having increased energy, shaper concentration, feeling happier, improved memory, better decision making, and it improves your ability to manage stress. Sleep helps you to feel more capable/have more energy and willpower with adopting healthy habits too! It also helps you over a longer period to look more youthful. Some tips include sleeping in a dark room. Try not to look at screens an hour before bed time. The blue light is potent and can impact melatonin levels ie keep us awake. Try to avoid caffeine in the afternoon or night if it impacts your sleep and remember that alcohol can also impact sleep quality.

2. Try to live a more active lifestyle. You don’t have to join a gym or lift heavy weights (although I love this and totally recommend it!) You can use your body weight to do some exercises for free (at home or in a park) if you wish. The latter is just as effective as going to the gym. You can do options like walking, jogging, dancing, skipping, vinyasa flow yoga or tennis. Resistance training is particularly important for strengthening your body and also your bones (which helps to combat osteoporosis). I’d personally recommend incorporating a more active lifestyle. If you want to start a fitness regime, then make it fun and start with roughly 30 minutes’ activity 3-5 times weekly. Ps doing resistance training with a friend or whanau will make it more fun. They can also help inspire you into action on days where motivation is hard!

3.  Actively carve out time for happiness in your life. You get to create happiness; You don’t find this. How to do this? It depends on what you love doing. Do things that bring you joy, awe and wonder. These things help you to feel energised, and smile. Some ideas are running, swimming, surfing, knitting, reading books, gardening, listening to music, going to a comedy or movie… There is cool research behind finding ‘flow’ – which is something you love doing that you are good at and you get immersed in the love of doing it! In the state of flow you lose track of time often because you are so happy. So it’s a great state to chase!

4. Find strength through stillness. Everything is getting faster and more efficient in this world. But going faster isn’t always better. Too much stress can lead to burnout, anxiety, depression and overwhelm. Try things like yoga, meditation, tai chi, or just walking in nature. Cultivate calm to unwind your stress nervous system. If you feel calmer then this allows you to be happier, more productive, and there’s more space for letting ourselves think well, dream more and live well.

5. Learn mindfulness techniques to help you to live more vibrantly alive and happier in “the now”. Mindfulness helps you to train your brain into more positive thinking. This tool can help you to do less rumination and to feel less anxious. It helps you on how to more mindfully consider situations that you can’t change etc.

6. Nourish your body with foods and drinks that are good for your wellbeing ie blueberries and salmon are great. But obviously not together (yuck!) Chuckle. Eat more plants on your plate that are all the colours of the rainbow – so you get lots of different micronutrients. Eat more real, fresh wholefoods that serve your body well. Try to avoid too much processed foods, sugar, caffeine, and alcohol.

7. Nurture good relationships. A Harvard study found that people who are more socially connected are healthier and live longer. So, forget trying to be celebrity or getting rich as a road to happiness; Seek out great play mates instead.

8.  Hugs. Do them often. With other humans or pets. It releases hormones in your body that helps you to feel gooooooooood.

9. Limit alcohol. The national guidelines are to limit alcohol intake to one or two standard drinks per day at the most. But even that is too much for many people. I advise clients to notice how alcohol makes you feel when you drink it and adjust your intake accordingly. It’s often high in calories too. And more than two units of alcohol per day can raise your fracture risk (according to Bone Health NZ).

Author background: Rachel’s mission is to inspire Kiwis to live healthier & happier. She is a “wellness geek” (PT, wellness coach, yoga + mindfulness teacher, wellness speaker, and healthy recipe creator for Good magazine). She’s also a “writing geek” (award-winning journalist, magazine writer and author of the book Balance: Food, Health + Happiness, which includes 30 global experts sharing health + happiness ideas). Rachel co-leads the blissful Mindful Moments Retreats at Rotorua’s Polynesian Spa. The latter has just been recognised as one of Conde Nast Traveller’s recommended places to stay for ultimate rainforest luxury experiences.

Facebook @inspiredhealthNZ

Instagram @rachelgrunwell

For more information on coeliac disease check out Coeliac NZ

4 Mindfulness Practices to Decrease Stress

By Rachel Grunwell – yoga + meditation teacher, wellness coach, author of the book Balance, and co-leader of the Mindful Moments retreats at the Polynesian Spa

Here are 4 mindfulness practices that can help to dump stress. You don’t have to incorporate all of them into your life. Choose just one that most resonates with you and work on this one idea. Or have a go at all four practices if you are super curious and have the time.

I recommend all of these ideas for a more calm and happy life. I’m personally working on all of them myself to feel more in balance and happier. The trick is to start with one idea and do it for a few minutes a day and then build on this time, or pick up another idea. Over time, you just keep building on living a more “mindful life”.

  1. Give gratitude. Take a few moments each day to feel grateful for someone, or something, in your life that makes you smile. It could be your cat or dog, a loved one, a place you love to be in… Take a few moments to feel gratitude for this place, person or thing that makes you happy. Use visualisation. Another way to give gratitude is to do something… like write a message, text, or email to someone and tell them how you are grateful for them in your life. The more specific your gratitude is the better.
  2. Movement is medicine. Move your body in a mindful way to help you to feel more vibrantly alive. Movement helps your body, as well as your mind and soul. We are made to move. So move in a way that moves you… Sometimes we can get stuck in the “thinking”. Movement helps us to dump stress, feel more grounded and feel more in the present moment. People deal with stress differently. Some find meditation really works. While, others (like me) find doing something active is a great distraction from a busy life.
  3. Try mindfulness meditation. Learn how to be more present, aware, and tuned into the moment. This is all just about taking a few moments to check in with yourself in how you are thinking and feeling and then choosing how you wish to be. You don’t need to be cross-legged and in India and sitting in silence. You can be anywhere and do this anytime. Mindfulness meditation helps us to respond too with a more considered mind – rather than having knee jerk reactions. You can read books on the subject, listen to podcasts, or work with a mindfulness meditation like me to help you understand this discipline more clearly with practical ideas on what to do. Here’s a 60 second vid where Mindfulness meditation is explained by moi on instagram. Click HERE
  4. Sleep life a baby so you perform like a beast. This means 7 hours plus a day. Kids, and athletes, need more. Sleep helps us to think more clearly, respond more quickly and perform at our bests. It helps us to feel calmer and happier and to tap into more creativity. If you want to be productive… then sleep like a baby so you can do life like a beast. Often people turn to expensive supplements or expensive ideas to feel healthier. Sleeping is free!
    • * Work with Rachel for delivery of a mindfulness meditation presentation by booking a time with her agent, Josie via [email protected]. Rachel does 20min, 40min or 1 hour interactive presentations
    • Buy Rachel’s book Balance: Food, Health + Happiness full of 30 global experts sharing research-backed ideas on how to live healthier and happier.

Senses Meditation

By Rachel Grunwell – Yoga + Meditation teacher

I love this meditation to help me feel grounded, more aware and present in “the now”

I share this with yoga students often. It’s a fave.

Sit in a comfortable place and take a few slow breaths. Then notice your senses one by one with these prompts:

See. Firstly notice 5 things you can see. Colours. Textures.

Take a mindful breath.

Touch. Next notice four things you can touch. Notice the feeling.

Take a mindful breath.

Hear. Notice next three things you can hear.

Take a mindful breath.

Smell. What are two things you can smell?

Take a mindful breath.

Taste. What is one thing you can taste/or perhaps one thing you have enjoyed tasting today. It could be your morning coffee…

Now open your eyes and experience full presence.

Take a Mindfulness Minute to Feel Calmer

By Rachel Grunwell – wellness coach, yoga + meditation teacher, and co-leader of the Mindful Moments Retreats at the Polynesian Spa

Stop, pause and take a breath. Notice how you are choosing to “be” in this moment, right now.

How are you choosing to show up in the world? Tune into your senses, or your surroundings and notice, with compassion, how you are feeling and what you are thinking…

You experience the world by the way you choose to think. So it’s important to have awareness around this and that you can change how you view your world and what you are experiencing…

You might notice that you feel stressed or anxious. Try diaphragmatic breathing perhaps to calm your nervous system which can help you to feel more calm…

Meditation is simply just all about taking time to check in with yourself, choosing to feel more aware and then choosing how you want to be…

Mindfulness is about living in “the now” – in this moment, right now. Rather than feeling stuck in the past, or feeling anxious about the future. You choose to be present in this moment now.

A great way to take a mindful moment is to look outside and notice the clouds in the sky, the shapes, colours and movement… and perhaps feel grateful for something, or someone, in your life that makes you happy.

Another way to take a mindful moment is to lay under a tree and gaze up at the leaves, colours, textures, movement in the wind or perhaps it’s the sun reflecting on the leaves in a beautiful way. Stopping, pausing, taking a breath… you notice the little things and tune into how you are thinking and feeling… and then you can choose to reset that thinking to how you want it to be.

4 Tips to make Homemade Smoothies & Juices

By Rachel Grunwell

Food fuels how you think, feel and perform. I’m always inspiring wellness coaching clients to fuel their body like it’s a Ferrari.

I create healthy recipes for brands, businesses and magazine pages. I’ve created recipes for New World, Lewis Road Creamery, 1838 Honey, and more. My book Balance boasts 30 nourishing recipes I had published in Good magazine too – some of which are pictured below. You can buy Balance via the link HERE

I always start my day with a juice or smoothie that’s full of real, wholefood ingredients. Here are some tips to making your own juices or smoothies:

  1. Simple is best. Don’t load up your drink with too many ingredients otherwise it can taste like swamp water.
  2. Think of the hero ingredient and build your smoothie or juice around that. ie what goes with pineapple? Obviously not milk as it would curdle. yuck. However, soda water, or coconut water can be a great base to a refreshing pineapple drink.
  3. If a recipe requires milk then choose the one you like to add. My smoothies are made with a variety of milks including real full-fat cows milk to oak milk or even cashew milk or almond milks. Use a variety of milk for different nutrients and flavours.
  4. Put a bit of avocado in your green smoothie. It tastes delicious! It’s great for your skin and thickens up your smoothie too. Yum! If you use avo in smoothies then you can store the avo in the freezer in chunks and use when you want.

Be Body Fit ‘Recipe’

By Rachel Grunwell (wellness coach)

The hardest part of starting a wellness journey is choosing to start. It’s the part where you decide to jump and commit to doing something.

This takes courage.

It also starts with self-love. You have to care about yourself, know that you matter and know that you deserve to take time out to nourish your body, mind and soul.

I do wellness coaching for people who want to work on either how they move, eat, sleep or manage stress. Sometimes people come to me with one goal, but end up realising that they’d like to work on some other things along the way. I can help anyone work on their nutrition, weight management, achieve a run goal or start a weight-lifting programme, to working on ways to manage stress or get more zzzzzzz at night.

Whatever part of your wellness you wish to work on… starting is everything. Choose any aspect and work on one small step at a time. One step builds over time and elevates your health.

Here are some ideas to start!

  1. Be body fit. ie move your body in a way that resonates with you that you enjoy and love. It could be walking with a friend at lunchtime, going for bike rides with your kids, attending a gym, running, swimming, dancing… whatever you like. Just move. It strengthens your bones, muscles and is healthy for your mind too. It helps you feel happy and alive and is a foundation for your mental health. If you have trouble sleeping… then this can be helpful for this too.
  2. Restrict your feeding window (time restricted eating, or also known as intermittent fasting) is a weight management strategy that’s worth giving a go. It could be as simple as finishing eating by 7pm at night and then not eating again until 7am the next day. You may not realise it, but you could be eating for 16-18 hours of the day and this trap of grazing non-stop is an easy trap to fall into. This strategy can stop us from over fuelling on too many calories.
  3. Not eating by the clock is another idea. We are not robots and programmed to be hungry at the exact time every day. Eat if you are hungry. If you aren’t then maybe wait a bit longer. For example, if I have had a big breakfast out with friends then I might not be hungry again until 1pm-ish. So I check in on how I feel and I’m guided by a more mindful-eating approach.
  4. Cut fruit juice. Drink water instead and the good news is this is free. Water is also free of sugar. There can be so many calories hidden in those soft drinks which give us a high, then a low.
  5. Move your body 150 minutes weekly. Get your heart rate up. Yes, I’m finishing with another movement idea because I’m so passionate about getting people moving. It helps us to look good, but importantly feel good. Ideally do this in nature if you can where you can soak up the sights and escape your never-ending to-do list!
  6. Lastly here’s a recipe for that smoothie pictured.
Add into a blender: 1 cup of milk of your choice, 1 banana (skin removed, of course), 1 scoop of protein powder (I use Clean Lean Protein by NuZest which is vegan and contains no nasties). Use the code INSPIRED to get 20% discount via 1 cup of strawberries (I use frozen Pams berries from my supermarket!)

Blitz this in your blender and then pour into a glass to enjoy! #ad #brandpartner #nuzest

Run Recovery Tips

By Rachel Grunwell – Wellness expert, Rotorua Marathon ambassador, yoga + meditation teacher, marathoner, coach, PT and author of the book Balance: Food, Health + Happiness

This post is kindly sponsored by the Rotorua Marathon event – NZ’s most iconic run event which has a distance option to suit every walker and runner including the Red Stag Marathon, Red Stag Half Marathon, Go Media 10km, First Credit 5.5km. Find out more about the event HERE.

  1. Stretch. Stretching will always be my No 1 tip after running. This helps to bring length back to tight muscles and helps you to walk with more ease. Decode: You’ll walk less like a cowboy going into a gun-totting standoff! Ever tried to walk down stairs after a long run? Yeah, you want to avoid that awkward walk that huuuuuuuuurts with every move you make and every breath you take. Trust me, I’ve conquered (decode: survived) 25 marathons and you want to stretch so you can move better. Check out my instagram for some quick vids on how to stretch and use a foam roller.
  2. Use a foam roller. This will help you to “iron out” your body so to speak. Target those knots and tight spots and gently use the foam roller to free your body up.

3. Rehydrate well. This is an energy sapper otherwise! Also, your body works harder to pump the blood around your body if you haven’t had enough fluid. And make sure you have water and not the sweet stuff, of course.

4. Refuel well. You’ve obviously burnt some calories out on your run – and so eat some healthy, wholesome kai. A big mistake is people think they can eat LOTS of crap food because they run. In reality, you can’t outrun a crap diet. But I do believe in balance. I will be celebrating after the run with a glass of champagne and a burger. Yum.

5. Contrast Therapy. I love using cold water and hot water therapy after a run. It stimulates blood circulation and helps you to unwind, relax and rejuvenate. It’s bliss-inducing stuff. The ultimate is going for a soak at the Polynesian Spa in Rotorua where they have a cold plunge pool and lots of hot water pools on the lake edge of Rotorua. This is a blissful place to unwind, relax and you’ll get the best nights sleep afterwards I promise!

The Polynesian Spa has alkaline pools that are great for giving you soft, smooth skin. While the acidic pools are great to easing aches and sore muscles.

I help to co-lead the Mindful Moments Retreats at the Polynesian Spa by the way and I love coming here after a run or walk in the Redwoods Forest which is the location of the Rotorua Marathon’s half marathon course.

Whatever distance your run at this event, enjoy it and be proud of yourself for getting out there and doing the Mahi. Running is epic for your body, mind and soul. It’s a place within yourself to find flow and feel more in balance.

The Polynesian Spa is also a great spot for a recovery smoothie or juice that’s healthy or a massage!

Rachel is the author of the book Balance. She does wellness speaking and mindfulness sessions. She loves to run and lift weights and do yoga. She sees movement as essential for moving well, feeling well and living well.

Leg Love! 4 Ways to Stretch Your Legs

Leg Love for Runners!

By Rachel Grunwell – Rotorua Marathon ambassador, marathoner, coach and yoga teacher

This blog was proudly sponsored by the Rotorua Marathon event. Find out more about the event on May 6, 2023. There is a distance for every level of walker or runner. Click HERE.

See a video demonstration (with tips) for these yoga poses too via instagram. Click HERE.

I recommend dynamic stretches before you run (to prepare your body for moving well so you can run well) and static stretches post-running (to bring length back to tight muscles and so you can avoid walking like the lego man)!

Stretching overall is a good injury-prevention tool.

Ps, I caution that you should never force a stretch, or bounce fast through movements. You can risk pulling a muscle. If you are tight then you can feel uncomfortable, but you should never feel pain.

Remember to breathe as you move and find joy in the movements!

#ad #yogaforrunners #mobility #rotoruamarathon #rotoruanz

Peddle your feet in downward dog.
Hold this stretch for 40 seconds to 90 seconds. Repeat 2-4 times each side.
Hold this stretch for 40 seconds to 90 seconds each side 2-4 times.
If you don’t have a yoga strap at home… just use a belt. You might have one on your dressing gown.
Only go into this stretch with 60%-70% effort. Never force the stretch. If you are shaking, then don’t go into the stretch too deep. Be kind on yourself. If you are relaxed, then you will go into the stretch with more ease (over time).
Sign up for the Red Stag Marathon, Red Stag Half Marathon, Go Media 10km, First Credit Union 5.5km event by clicking HERE

Note: Reach out to me on social media if you have any questions. I’ve run the Red Stag Rotorua Marathon 42km distance four times – including three times guiding blind runners. I’ve done the Red Stag Half Marathon and Go Media 10km event twice too. I’m an experienced runner and I’ve conquered 25 marathons. I love teaching yoga to athletes to enhance their training and performance. It’s an injury prevention tool that I am passionate to share.

I also love this iconic Rotorua event. I’ve run it with my dad, my kids, friends and their kids, and guided disabled athletes through the event too. This event is joy-filled and for real athletes like you and me, plus the elites are inspiring to watch too!

Connect with Rachel on Instagram or Facebook