June 1, 2018

Mindful Moments Retreat – book now!

PolySpa 3

Switch off from your busy life and experience two days on our Mindful Moments Retreat to bring your mind, body and spirit into balance. Surrounded by the natural elements of Rotorua and Polynesian Spa’s therapeutic alkaline and acid waters, you will be guided through yoga, mindfulness, meditation and wellness workshops. We will also be taking time to indulge in world-renowned Polynesian Spa therapy treatments.

Mindful Moments is hosted by our highly experienced Spa and Retreat Manager Helena Keenan and inspirational Polynesian Spa Health and Wellness ambassador Rachel Grunwell.

This unique geothermal bathing and soul soothing retreat originated here at Polynesian Spa in 2016 and has established itself as a must do health and wellness experience for those wanting to unwind, relax and reset.

RETREAT DATES & COSTS

2018

Saturday 11th August – Sunday 12th August

Saturday 8th September – Sunday 9th September

Saturday 10th November – Sunday 11th November

$479.00 per person

INCLUSIONS

Relaxation & Mindfulness Techniques

Mindfulness & Meditation Session

Therapy Treatment

Yoga Class hosted by Rachel Grunwell

Wellbeing Workshop

Entry to the Deluxe Lake Spa

Morning Tea

Lunch

Transport to Walk Location

Premium Retreat Gift Bag

THERAPIES

CHECK OUT THE THERAPIES YOU HAVE A CHOICE FROM:

Natures Gift Mud Massage

Polynesian Spa Signature Mud Wrap

Polynesian Spa Signature Aix Mud Therapy

*Please note the Pure Source Mud Polish will be used for the AIX Therapy*

ACCOMMODATION

We can offer exclusive rates for The Millennium Hotel Rotorua to those joining us on a Mindful Moments Retreat for accommodation rates please contact us upon booking. Bookings will need to be made directly with the hotels reservation team and Terms and Conditions will apply to the booking, these are at the discretion of The Millennium Hotel Rotorua.

There is also a wide selection of hotels, luxury lodges, lake-side bachs, charming motels available in Rotorua to check options click here.

POLYNESIAN SPA RETREAT LEADER: HELENA KEENAN

Helena’s personal experience with Meditation began in 1992 developing for her a deep interest in the Wellbeing benefits of Meditation. Further studies and reading into Mindfulness Meditation created a goal to pursue formal studies in this area. Eventually the opportunity to study Mindfulness Meditation Teacher training with Dr Ian Gawler arose and in 2009 Helena completed her first training course in this field. More recently Helena has completed further studies with Ian Gawler and Ruth Gawler in Australia in the practices of Guided Imagery and Contemplation. Now settled in Rotorua, Helena brings a diverse and extensive skill-set to Polynesian Spa.

Website: www.polynesianspa.co.nz

Facebook: PolynesianSpa

Instagram: polynesianspa

YOGA INSTRUCTOR: RACHEL GRUNWELL

Rachel is an award-winning writer, speaker, wellness columnist & healthy recipe creator (Good magazine), qualified yoga teacher, blogger & influencer.

Website: www.inspiredhealth.co.nz

Facebook: InspiredHealthNZ

Instagram: inspiredhealthandfitness

December 12, 2017

Te Atawhai Retreat: Nurture, Nourish & Thrive

te atawhai main pic

Blog by Rachel Grunwell: Award-winning journalist. Good magazine’s wellness columnist & smoothie chick. Multi-Marathoner. Qualified Yoga Teacher. Blogger. Mum. The order of importance is in reverse.

Rachel’s mission is to inspire Kiwis to live healthy and happy. Follow Rachel via InspiredHealth’s Facebook page & Instagram

Nurture. Nourish. Thrive.

These are the beautiful words that underpin the mission of Te Atawhai retreat, nestled out in the countryside at the foot of Mount Te Aroha in the Waikato area, in the North Island of New Zealand. It’s about two hours’ driving from Auckland, or about an hour drive from Tauranga.

te atawhai house

Te Atawhai specialises in offering a four-day “wholeness retreat” (although they offer one-day retreats at request too). Here you can learn, grow and flourish by learning healthy habits based around a blend of movement, mindset, real foods, and rest.

The retreat is run by an all-women team including: Rebecca, who worked for many years as a nurse in the mental health sector; Sherryll, who has 20+ years experience as a personal trainer; Well-known NZ fashion designer and businesswoman Annah Stretton. Rebecca and Sherryll run the retreats generally, while Annah drives the business-side of the venture and often joins guests for a meal.

Each of these three women have inspirationally transformed their own lives to be healthier and happier in recent years and so want to help others rise up in the same way too.

te atawhai retreat leaders

Pictured, Sherryll, left, and Rebecca, right.

I experienced Te Atawhai in December 2018 and felt the retreat was heart-led. Rebecca and Sherryll care about the guests and keep numbers relatively small – so everyone gets incredible personal attention.

The absolute magic in Te Atawhai truly is the people. They care about what they do and put their hearts into helping their guests. They are heart-connected to those who come to this place to re-set.

Te Atawhai is not a bootcamp-style environment. You are challenged, but not pushed. You can go at your own pace and opt in challenges at the level of intensity that feels right for you. It’s not a yoga retreat – there is stretching in the morning, but it’s about mindful movement and starting the day inspired, rather than learning difficult yoga poses. This makes the retreat accessible and relatable to most people.

There is no alcohol, caffeine, wheat, dairy or refined sugar on the menu here, but rather nourishing, healthy, seasonal and real foods that are delicious. You will feel full at every meal too (and I do like to eat a lot and so I’m a good measure for this!) This is not a retreat about weight-loss, but rather the focus is wellness. I really love this – because the emphasis is about building healthy bodies and minds.

Karissa is the whizz in the kitchen and is passionate about serving seasonal and nurturing food that’s truly delicious. The flavours she creates are memorable. She picks fresh produce from the garden daily to add to meals. One guest kept saying “I can’t believe healthy food could taste so good”.

te atawhai muesli

Check out this healthy breakfast. This was one of my faves.

The retreat is run from a large house in the countryside, where cows are thy neighbours and you get to see the most beautiful sunrises and sunsets.

te atawhai view 2

Check out this view from the bedroom I stayed in. This is bliss.

It’s like a home-away-from-home, rather than a fancy-pants, minimalist resort. There are books scattered around the house to read, a pool, health teas always on offer and you get to breathe in fresh air, unplug from technology and escape a hurried life and set goals for a healthier way forwards.

Each day starts with a gong to rise (you are encouraged to leave your watch in your suitcase for the four days). Then it’s a swig of apple cider vinegar (which boasts many health benefits), some gentle stretching with Sherryll and a sit-down breakfast. A challenging walk is then on the agenda – and each day you go to a different location for memorable scenery. An absolute highlight was climbing to the top of Mount Te Aroha (it took me 2.5-hours to get to the top at a gentle pace and 1.5hrs to come down). Half of the group opted in for this, while the rest of the group felt the half-way point was a challenge right for them.

At the top of Mount Te Aroha, I felt on top of the world. You can see the sea.

te atawhai - mount te aroha

You can also see green for miles miles and even the hump of Mt Maunganui far in the distance (in the far right of the picture). I wished I could sit there for hours. This, to me, is the definition of magic.

Being in nature is a therapy in itself, plus there are the movement benefits of course!

After walking, there’s a spa dip at nearby mineral hot springs (and you can opt to pay for a beauty treatment if you wish). Then in the afternoon there is an educational health seminar and some free time to relax. Then it’s a sit down chat for some reflection on the day, dinner and then free time before bed.

te atawhai food dinner example

On the website, Annah Stretton writes “Come to Te Atawhai to Nurture, Nourish, and THRIVE”.

Rebecca spoke memorably about learning “awareness” – “which is a key to setting you free”.

I’d also say come along too to this home-away-from-home to connect with these incredible women. Here you can learn tools to inspire you to live your best life.

* Watch a quick video interview with the retreat’s chef Karissa about nourishing kai. Click HERE

* Rachel was kindly invited to review the retreat as a professional wellness blogger.

August 29, 2017

Shakti mat review

shakti & rach + cat

We are giving away a shakti mat in a comp. Make sure you follow InspiredHealth’s social media to enter via FACEBOOK & INSTAGRAM.

By Rachel Grunwell

I love a good blissful massage or foot rub. However, I can’t seem to convince (decode “bribe”) the bloke or my kids into doing this very often. Sadly.

Maybe, it’s my unattractive runner’s feet that make them run a mile?

Actually, I think the kids would rather do their own thing – or ANYTHING else – rather than rub their mum’s feet.

I can’t possibly understand why.

So, I was keen to give the shakti mat a whirl. The shakti website promised the use of their mat would be the equivalent of having my own “personal masseuse”.

Nice.

Or rather: “relaxation whenever you want, wherever you want” , according to their website.

Double Nice.

Does this mean I still have to work after I get my Shakti mat, I wonder?…

After all, I may choose to relax ALL THE TIME.

Jokes.

So, without reading any manual, I rushed in to try the mat. I couldn’t wait to try it. So, I immediately put my feet on the mat. I stood on that mat. And then I screamed. Loudly. Then whimpered.

There is a reason why these mats are likened to “a bed of nails”.

Please learn from my mistake and do not repeat what I did. Like doing yoga for the first time, you should ease into using a Shakti mat. Never, ever jump right on in with these things.

So, I decided to read the website for some guidance on how to use it. So, next time I approach the mat, I’m wearing socks. Ahhhhhh. Now we are talking. This feels gooooood.

The website recommends “slowly building up to bare feet”. And this people, is why you read manuals, or reviews, before using anything new for the first time. I still laugh at my blunder. I wonder if anyone else has done this. Or maybe it’s just me who rushes in like a bull-at-a-gate sometimes!

I use the mat in other ways too rather than just standing on it. The self-treatment of acupressure is fabulous. I love putting the mat on the back of my chair while I sit at my work desk.

shakti in the office

A fave is to drape it over a rolled-up yoga-mat on the floor and ease back gently onto it so it can target my shoulders and back. After a long run, I sometimes place my legs gently over the top of the mat. Another fave way to use it is to have my legs up the wall (viparita karani) and my back on the mat. This is so nourishing, de-stressing and utter bliss. Well, at least until my cat Hermione decides she wants to play and flicks her tail in my face.

There are a few different mats. They have between 4000-8000 pressure points. I use the one for athletes the most.

The mat can leave some dimple marks on the skin, but these go after about 10-minutes. I noted the time-frame when I put on a backless dress and headed out to a glam event shortly after using the mat once!

I’ve enjoyed giving the mat a whirl and will keep using it. I recommend it. But remember to use it gently and slowly the first time. Don’t be overexcited like I was. Chuckle.

ps here’s a pic of me on the mat with my cat (Hermione). That’s her swishing her tail in my face as I try and bliss out on the mat….

shakti and cat

To find out more about the mat check out their website: Click HERE

shakti and cat 2 upright pic

Rachel Grunwell is Good magazine’s wellness columnist and runs the InspiredHealth website. Follow her via InspiredHealth:

Facebook https://www.facebook.com/InspiredHealthNZ/

Instagram https://www.instagram.com/inspiredhealthandfitness/

November 22, 2016

Choc Honey Frappe

choc-honey-frappe

By Rachel Grunwell

I love businesses that have values, make conscious decisions (about the environment and the people they work with) and boast a true heart-driven mission.

That’s why I love The True Honey Co – and, also, of course, because their ethically harvested Manuka honey from NZ’s most pristine locations is truly delicious.

Here’s a Choc Honey Frappe recipe that’s bursting with health benefits and takes only a minute to make. I try to have a teaspoon of Manuka honey in my daily ritual and its delicious all on its own. It’s yummy too in this recipe. Let me know what you think if you whip it up. It’s the perfect Summer afternoon go-to. My kids and I usually fight over the last drops!

Choc Honey Frappe

Ingredients:

1 teaspoon The True Honey Co. Honey (revered for its antibacterial properties)

1 frozen banana

Pinch vanilla bean powder

1/2 cup almond milk

1 cup ice

1 teaspoon flax-seed oil (full of omega-3 fatty acids)

Pinch salt

Method:

Put all the ingredients into a blender and blitz until smooth. Then pour the thick mixture into a glass jar or cup and this is delicious all on its own. I dig mine out with a spoon. I topped this frappe with a wedge of organic dark chocolate and some fresh strawberries because I had them at hand.

To Find out more about True Honey Co. Manuka Honey click HERE.

Post by Rachel Grunwell: Good magazine recipe creator & wellness writer. Yoga teacher. Marathoner. Professional Blogger. Follow Rachel on Inspired Health’s Facebook & Instagram

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Sponsored content courtesy of the sweet peeps at True Honey Co. Manuka honey.

November 11, 2016

Cigna Wellington Round the Bays – enter the family!

By Rachel Grunwell

Registrations are now open for a favourite annual Wellington event – Cigna Round the Bays.

But don’t just enter yourself for race day on February 19.

Step it up by entering with friends, work colleagues and family.

Together you can support each other’s training and get fitter and healthier.

Having a specific and achievable health goal on a set date like this event can help with keeping you all motivated on your health journey.

There’s a distance for every age and level: the Mitre 10 Mega buggy walk, the 6.5km fun run or walk, Bluebridge 10km, and the Cigna/Achilles half marathon (21km).

I’m stepping it up by getting my family involved, including husband Damien, and our kids Zach, 11, Lachie, 9, and Finn, 5.

Zach is especially excited about tackling his first 10km distance alongside me.

Actually, his speedy, young legs may leave me in his dust! The rest of my whanau will do the fun run.
Damien will likely be piggy-

backing little Finn near the end. The focus for our family,

training-wise, is to keep fitness fun and at the kids’ pace.

I’ll sneak in building a base fitness with my younger kids by doing things like scooter or bike rides, family walks, light jog at the weekend and walking to school sometimes.

Zach and I are doing run training, which we will build up slowly.

Meanwhile, tell your kids they are helping you to train for the event too.

Give your kids the title of chief coach. Remember to foster a can- do mind-set, with fitness and health in general around kids and be a positive role-model on this journey.

Inspiring your kids to be fit, healthy and happy is the ultimate gift, I reckon.
Lastly, visualise the red-faced, smiling, excited faces of your loved-ones at the finish-line and a shared feeling of success.

❚ Enter by registering HERE

❚ Column published in newspapers throughout Wellington.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a runner, qualified yoga teacher and director of the InspiredHealth website. Follow more of her personal journey to get her family ready for the event on Facebook and Instagram.

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September 17, 2016

Kids Yoga “Taking Off” at True Food & Yoga

By Rachel Grunwell

The magical power of yoga can have transformative mind, body and soul benefits for us grown-ups. This ancient practice can also uplift our little “muggles” in equal measures.

Auckland’s True Food & Yoga wellness centre has just launched yoga classes for children and so I checked out a class with my son Lachie.

Firstly, this is one of the most beautiful studios in this city. That sea-side view from Tamaki Drive, overlooking the bobbing boats and sparkling waters of Okahu Bay – and that gorgeous glimpse of the Sky Tower in the distance – is soul-lifting in itself (even in overcast weather). Inside the former Hammerheads restaurant too is stunning. Those memorable arch-windows have that wow-factor and it’s a clean and fresh decor.

But it’s the power of yoga on offer here for kids that’s out-of-this-world. Literally.

Yoga teacher Nisha Kumar-Joon invited her students to use their imagination and go on a “mystical adventure” and pretend to be in their very own spaceship in the room. So the kids gleefully zoomed about, fizzing and smiling. She inspired them to create their own stories with movement, while chilled music provided a backdrop. Other parts of the class too were equally creative. There were stretches, strength and then balance poses (imagine flying aeroplane poses here) and all of this required “focus”, which is good for brain development. While another part of the class saw the kids laying down, peaceful, eyes closed, meditative, and with a ball on their belly while they breathed (ie so the ball rose up and down on the belly so they could focus on how to correctly breathe with their diaphragm. This can powerfully calm down the nervous system).

Mid-class the kids were colouring in and drawing anything space-like including stars, moons and other-worlds.

Their parents were in another “world” too, some blissfully near the edges of the room reading lounging about on bean-bags. While others enjoyed welcome “me-time” out in the bistro on the other side of the centre.

So how was the experience for my son Lachie? Well, he walked into the class, a bit apprehensive, and knowing no one. But he tried all the yoga poses, drew a star, became a “space-ship” and loved running around the room. He giggled most over the games and loved a partner exercise with a little girl Sovinna, where they passed a ball using their feet. They both giggled, and giggled…

The kids were asked to “find their way home again” in their “spaceship” i.e. come back to their yoga mat for the closing of class. They then placed their mats in a collective star-shape. To see all their tiny hands in prayer-position to end the class was joyful.

Nisha, a hatha yoga teacher with an osteopathy background, says kids get so much out of yoga. There’s the cognitive development, physical benefits, and the emotional and spiritual sides of this practice too.

“It takes them away from their laptops and it gets them using their imaginations,” she raves.

It’s a wish for Nisha too that her little students learn “balance” in life and lots of wonderful de-stress tools as well as stretching their bodies – and imaginations.

Nic and Kelly Watt are creating a footprint in Auckland with their food and yoga offerings – and it’s wonderful to see kids are a part of their heart-filled focus.

Check out the timetable for Children’s Yoga classes at True Food & Yoga for either 3-5-year-olds and also 6-11-year-olds here:

Rachel Grunwell is a mum, yoga teacher, marathoner, and magazine wellness columnist and writer. She regularly writes for many of NZ’s top media titles. She runs the InspiredHealth website (a lifestyle hub to inspire Kiwis to live well).
Follow InspiredHealth on Facebook & Instagram

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September 2, 2016

Penguins on the Peninsula & other Dunedin Delights

penguins

By Rachel Grunwell

Seeing penguins at a zoo is great. But seeing blue penguins (korora) up-close in their natural habitat on the stunning Otago Peninsula is an awe-inspiring sight you’ll store in your memory bank forever.

I’m on a mum-and-son ‘adventure vacation’ with Zach, aged 11, and seeing the world’s smallest penguin delight in a world-famous reserve at the Royal Albatross Centre is something we agree is a pinch-yourself-kind-of-experience.

It’s dusk, the stars are overhead, we’re rugged up warm with eyes-wide-open at Pilot Beach as we gaze out over the pond-like sea with tiny waves lapping ashore.

I don’t know who is more excited. My kid, or this self-confessed big-kid.

I expect to see a couple of penguins way off in the distance. But incredibly we see 60 penguins over about 60-minutes – just merely a couple of metres away.

These penguins religiously come in nightly here to feed their chicks in nests on the hillside.

And wow, what a sight: They are dumped by the waves into shore in groups (called rafts). They waddle, drunk-like, out of the tide and onto the beach and then hot-foot it up the grassy hill.

By the way, they couldn’t give a toss about us nosey-parker humans. Actually, we must be a pretty funny sight for the penguins. We are among a tour group of about 30 people quietly huddled on a giant, lit-up wooden platform.

You don’t tire seeing these cute little birds. Every time a new bunch of blue-and-white bodies pops up out of the water, either my son or I nudge each other or whisper excitedly “there’s some more”. Zach and I now long to return to see the colony of royal albatross.

http://albatross.org.nz/otago-peninsula-tours/

The New Zealand International Science Festival showcases a long list of events and experiences to inspire curiosity over the nine days (during the first week of the July school holidays) of the biennial festival. And with Dunedin now New Zealand’s first GigCity, technology (in all its glorious manifestations) is a big part of the offerings. You can dip in, or out, of as many of the events as you wish. Zach and I loved walking through a giant inflated brain and learning about its different parts and functions. And while Zach enjoyed witnessing the dissection of a sheep’s brain, I looked the other way! We could use computer technology to see underneath our skin and there were even real human body parts to marvel at. You name it and you can likely experience it here: Think microscopes, psychology investigations, dentistry workshops (Zach loved making a shark tooth from a mould) and even a workshop on how to ‘fight like a physicist’ (that’s learning how to win against a bigger opponent through physics ie understanding centre of mass, gravity and equilibrium etc). Another of Zach’s highlights was the music/explosions show by Dr Graham Walker and DJ Sixfootsix. Picture fireballs, explosions, marshmallow cannons, and liquid nitrogen clouds, mashed up to music.

http://www.scifest.org.nz/

Be star-struck by real stars at the Otago Museum’s Perpetual Guardian Planetarium. You get to sit back in a comfy chair and journey to the edge of the universe and back in a 360-degrees immersive theatre experience. You can’t beat the prices either. Children aged 4-18 pay $7, while adults are $10.

http://otagomuseum.nz/whats-on/do/planetarium

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A post shared by Inspired Health -with Rachel (@rachelgrunwell)

An unexpected highlight was a two-hour Street Art Tour, called ‘Small City Big Walls’, through Dunedin city by guide Victoria Gilliand. I’m pictured underneath one of the artworks, playing around doing a yoga pose and pretending to be the bird’s prey…

About 25 colossal murals by world-famous artists are hidden on buildings throughout the city. Artists from places like Belgium, LA and Europe have been paid to create unique artworks that now make Dunedin an edgy and hip place.

It’s hard to choose a favourite artwork that stretch the imagination including a giant tuatara, to a mythical creature with Kakapo-like features, and even fish swallowing boats. It’s wonderful to experience the artwork, but hearing the stories about them from the guide makes this even more than just a colourful tour.

http://dunedinstreetart.com/

https://www.instagram.com/p/BHomViSBXOD/?taken-by=inspiredhealthandfitness

I heard a professor lecture on the topic of superfoods at Dunedin’s Technique Training Restaurant. I loved hearing about the super powers of certain superfoods, while I ate a three-course superfoods meal here. The lecture and topic was part of a unique event – part of the Science Festival – but anyone can reserve a similar dining experience here for crazy cheap prices. This fully licensed restaurant was established by the Food Design Institute to train future chefs, hotel managers and restaurant staff by industry professionals. So it’s a training environment, but a great night out that will hardly stretch the purse–strings. Check out the below link to find out when you can book a meal.

http://www.op.ac.nz/enterprise/shops-and-services/technique-restaurant

Find more to do in Dunedin https://www.dunedinnz.com

(This article was published in seven newspapers nationwide)

Rachel Grunwell is a magazine columnist & director of Inspired Health. Follow Inspired Health for giveaways and lifestyle inspiration:

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April 4, 2016

Win a Weight Watchers membership + 5 top tips for motivation while losing weight!

home_stair_run

Win a Weight Watchers membership + 5 top tips for motivation while losing weight!

By Rachel Grunwell

Do you want to kick some kilos? Well, it takes a lot of dedication and motivation to keep going on a weight-loss journey.

I get it. I’ve been there. I put on a lot of weight after I had my first child and it took a lot of strong will, and time, to keep going with my weight-loss journey. I want to share some of the things that helped me keep motivated, but also some things I’ve learnt since I became a wellbeing columnist for two magazines. Then, the cherry-on-top, is one lucky Inspired Health follower can go into the draw to win a 3 month Weight Watchers membership. How AMAZING is that! But first up, here are some tips for keeping motivated. These helped me and I hope they help you too (or please share this piece with someone you know whom it might inspire):

Think about the end goal and visualise how you will feel when you get there. For me I wanted to lose weight so I could feel happier, fitter, lighter and I dearly wanted to feel good in a pair of jeans. You know, that feeling when your legs don’t swish together anymore. Whenever you feel like reaching for a piece of cake, then remember your goal and why you started on this journey. Visualise again how you will feel when you get to that end goal.
If you are doing this journey alone then rope in more friends to help you with different parts of your goal. It could be a weekly walk with friends, sharing healthy recipes with another mate, or a gym session with other friends. It will make this journey more fun. And you can help encourage each other.
Tell your loved ones your goal. They can encourage you to keep accountable.
Think about a reward when you reach your goal. For me, I promised myself a beautiful pair of new jeans (no expense spared on this because I deserved it and worked sooooo hard for it). Every time I’ve worn those jeans since I smile. And yes, I still have those same jeans and I still love them. That’s the thing about a great quality designer item by the way – it lasts through fashion trends. It’s always a mini celebration when I wear them too. I’ll never forget how hard I worked to shed all that extra weight. I got to the point of wearing some size 16 clothes at the height of my pregnancy and put on close to 30kg (due to weight gain but also pre-eclampsia which cases swelling and some other more series issues if left unchecked). I’m normally a size 8. So yeah, I know what this weight loss journey thing is all about!
Read other inspiring stories – on Facebook, Instagram or through books even from the library. Weight Watchers has some awesome support too (more details below). The main thing is these stories and other real-life journeys will inspire you to keep going. You can also pick up tips and tricks from other inspirational people.

Do this journey alone if you have incredible will-power. Or if it would help to have a guide and great support, then you could try Weight Watchers like I did. Weight Watchers has recently overhauled their program and it is even better than when I used it. It now focuses on a new way of living, not a diet. It’s more of a holistic approach that incorporates good food, fitness and feeling great – it’s called Your Way. So there are lots of options to choose from to help you on your journey.

Backed by the latest science, too, the Your Way Program encourages members towards healthier eating, including more lean protein and less saturated fat and sugar.

Chicken with zucchini noodles

Weight Watchers also makes it easier to work fitness into your life with a new FitPoints™ system and a smartphone app. It’s an approach that’s about eating foods that fuel your health and happiness, while keeping active. The pictured chicken and zucchini noodles here is a great example of a Weight Watchers meal. Yum!

Go into the draw to win a 3 month Weight Watchers membership by finding Inspired Health (https://www.facebook.com/InspiredHealthNZ) / (https://www.instagram.com/inspiredhealthandfitness/) on Facebook or Instagram/or both, locate the promotional Win a Weight Watchers membership + 5 top tips for motivation while losing weight! post on Instagram or Facebook, and leave a comment in the ‘comments’ section of the post specifying ‘Who helps you to be the best you’. You can enter as many times as you would like! The winner will be emailed as well as announced on the Inspired Health Facebook page.

The winner will get access to the online community where members have help with the following:

– Track your food through the WW website and app, which is where you can keep an eye on your SmartPoints™.

– Track your activity and FitPoints™ and find exercise ideas and workout plans to suit everyone.

– Calculate SmartPoints™ for foods.

– Access more than 3000 recipes.

– Track your weight and milestones.

– Be kept up to date with health trends and access motivational articles (e.g. Walk your way to slim).

– Join the WW online Connect community, where you can chat to other members and share your successes.

(Terms and Conditions are at the end of this post)

Rachel Grunwell is a Wellness columnist for Good Magazine and also Juno Investing Magazine. She is also the director of Inspired Health where she blogs and aims to inspire Kiwis to live a life they love. She’s a keen runner and yoga teacher too.

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“WIN A WEIGHT WATCHERS MEMBERSHIP – INSPIRED HEALTH” PROMOTION

TERMS AND CONDITIONS

(REVIEWED/REVISED BY ANISIMOFF LEGAL ON 04/04/2016)

Information on how to enter and the prize form part of these Terms and Conditions. Participation in this promotion is deemed acceptance of these Terms and Conditions.

The promoter is Inspired Health, 13 Essex Road, Mt Eden, 1024. Auckland, 0274064984 (“Promoter”). The prize supplier is Weight Watchers New Zealand of Level 4, Westpac Building, 79 Queen Street Auckland City 1010, telephone, (09) 573 5020 (“Weight Watchers”).

Entry is only open to New Zealand residents aged 18 years or over who: (a) are not an existing Weight Watchers member at the time of entry or winner selection; and (b) have a valid Instagram or Facebook account. Employees (and their immediate families) of the Promoter, Weight Watchers and agencies associated with this promotion are ineligible to enter. Immediate family means any of the following: spouse, ex-spouse, de-facto spouse, child or step-child (whether natural or by adoption), parent, step-parent, grandparent, step-grandparent, uncle, aunt, niece, nephew, brother, sister, step-brother, step-sister or 1^st

Promotion commences on 04/04/2016 and ends at 11:59pm on 18/04/2016 (“Promotional Period”).

To enter, individuals must complete one (1) the following methods during the Promotional Period:

Facebook Entry:

visit the Inspired Health Facebook Page (http://facebook.com/InspiredHealthNZ);
locate the promotional “Win a Weight Watchers membership + 5 top tips for motivation while losing weight!” post on the Facebook Page (“Promotional Post”); and then
as a direct comment to the Promotional Post, provide an answer to the promotional question “Who helps you be the best you?” in 25 words or less;

Instagram Entry:

visit the Inspired Health Instagram Page (@inspiredhealthandfitness);
locate the promotional “Win a Weight Watchers membership + 5 top tips for motivation while losing weight!” post on the Instagram Page (also a “Promotional Post”); and then
as a direct comment to the Promotional Post, provide an answer to the promotional question “Who helps you be the best you?” in 25 words or less.

The public profile of the Facebook or Instagram account used to enter must contain sufficient personally identifiable information to adequately identify the entrant. Each entrant warrants to the Promoter that their entry and any other content submitted in their entry is an original creative work of the entrant that does not infringe the rights of any third party. All content must comply with and is subject to the provisions contained in clause 19.

Incomplete or indecipherable entries will be deemed invalid.

Multiple entries permitted, subject to the following: (a) each entry must be substantially unique; and (b) each entry must be submitted separately and in accordance with entry requirements.

The Promoter reserves the right, at any time, to verify the validity of entries and entrants (including an entrant’s identity, age and place of residence) and reserves the right, in its sole discretion, to disqualify any individual who the Promoter has reason to believe has breached any of these Terms and Conditions, tampered with the entry process or engaged in any unlawful or other improper misconduct calculated to jeopardise fair and proper conduct of the promotion. Errors and omissions may be accepted at the Promoter’s discretion. Failure by the Promoter to enforce any of its rights at any stage does not constitute a waiver of those rights. The Promoter’s legal rights to recover damages or other compensation from such an offender are reserved.

If there is a dispute as to the identity of an entrant, the Promoter reserves the right, in its sole discretion, to determine the identity of the entrant.

This is a game of skill and chance plays no part in determining the winner. Each entry will be individually judged based on the originality and relevance of the answer provided to the promotional question. The judges may select additional reserve entries which they determine to be the next best, and record them in order of merit, in case of an invalid entry or ineligible entrant.

The winner will be notified by a private message to their social media account they used to enter (i.e. Instagram or Facebook).

The Promoter’s decision is final and no correspondence will be entered into.

The best valid entry as determined by the judges, will win a Weight Watchers Online Coaching 3 month plan membership, valued at $107.53 NZD.

The Weight Watchers Online Coaching 3 month plan expires 3 months from date of subscription signup date. See https://signup.weightwatchers.com.au/SignupVersions/Online/StepOne.aspx and https://www.weightwatchers.com/au/ww-subscription-agreement for details.

If for any reason the winner does not take/redeem the prize by the time stipulated by the Promoter, then the prize will be forfeited.

If the prize is unavailable, the Promoter, in its discretion, reserves the right to substitute the prize with a prize to the equal value and/or specification.

Total prize pool value is $107.53 NZD.

The prize, or any unused portion of the prize, is not transferable or exchangeable and cannot be taken as cash.

Entrants agree that they are fully responsible for any materials they submit via the promotion including but not limited to answers to the promotional question (“Content”). The Promoter or Weight Watchers shall not be liable in any way for such Content to the full extent permitted by law. The Promoter may remove or decline to publish any Content without notice for any reason whatsoever. Entrants warrant and agree that:

they will not submit any Content that is unlawful or fraudulent, or that the Promoter may deem in breach of any intellectual property, privacy, publicity or other rights, defamatory, obscene, derogatory, pornographic, sexually inappropriate, violent, abusive, harassing, threatening, objectionable with respect to race, religion, origin or gender, not suitable for children aged under 15, or otherwise unsuitable for publication;
their Content shall not contain viruses or cause injury or harm to any person or entity;
they will obtain prior consent from any person or from the owner(s) of any property that appears in their Content;
the Content is the original literary work of the entrant that does not infringe the rights of any third party;
they consent to any use of the Content which may otherwise infringe the Content creator’s/creators’ moral rights pursuant to the Copyright Act 1968 (Cth) and warrant that they have the full authority to grant these rights; and
they will comply with all applicable laws and regulations, including without limitation, those governing copyright, content, defamation, privacy, publicity and the access or use of others’ computer or communication systems.

Without limiting any other terms herein, the entrant agrees to indemnify the Promoter and Weight Watchers for any breach of the above terms.

As a condition of entering this promotion, each entrant licenses and grants the Promoter and Weight Watchers, their affiliates and sub-licensees a non-exclusive, royalty-free, perpetual, worldwide, irrevocable, and sub-licensable right to use, reproduce, modify, adapt, publish and display their entry (which shall include Content) for any purpose, including but not limited to the purposes of uploading and publicly displaying the entries, promoting this promotion, and/or any future promotional, marketing or publicity purposes, in any media, without compensation, restriction on use, attribution or liability. Entrants consent to any use of their entry which may otherwise infringe their moral rights pursuant to the Copyright Act 1968 (Cth).

Entrants consent to the Promoter and Weight Watchers using their name, likeness, image and/or voice in the event they are a winner (including photograph, film and/or recording of the same) in any media for an unlimited period without remuneration for the purpose of promoting this promotion (including any outcome), and promoting any products manufactured, distributed and/or supplied by the Promoter and/or Weight Watchers.

If this promotion is interfered with in any way or is not capable of being conducted as reasonably anticipated due to any reason beyond the reasonable control of the Promoter or Weight Watchers, including but not limited to technical difficulties, unauthorised intervention or fraud, the Promoter reserves the right, in its sole discretion, to the fullest extent permitted by law: (a) to disqualify any entrant; or (b) to modify, suspend, terminate or cancel the promotion, as appropriate.

Any cost associated with accessing the Internet is the entrant’s responsibility and is dependent on the Internet service provider used.

Nothing in these Terms and Conditions limits, excludes or modifies or purports to limit, exclude or modify the statutory consumer guarantees as provided under any statutory consumer guarantees as provided under consumer protection laws in New Zealand (“Non-Excludable Guarantees”). Except for any liability that cannot by law be excluded, including the Non-Excludable Guarantees, the Promoter and Weight Watchers (including their respective officers, employees and agents) exclude all liability (including negligence), for any personal injury; or any loss or damage (including loss of opportunity); whether direct, indirect, special or consequential, arising in any way out of the promotion.

Except for any liability that cannot by law be excluded, including the Non-Excludable Guarantees, the Promoter and Weight Watchers (including their respective officers, employees and agents) are not responsible for and exclude all liability (including negligence), for any personal injury; or any loss or damage (including loss of opportunity); whether direct, indirect, special or consequential, arising in any way out of: (a) any technical difficulties or equipment malfunction (whether or not under the Promoter’s or Weight Watcher’s control); (b) any theft, unauthorised access or third party interference; (c) any entry or prize claim that is late, lost, altered, damaged or misdirected (whether or not after their receipt by the Promoter or Weight Watchers) due to any reason beyond the reasonable control of the Promoter or Weight Watchers; (d) any variation in prize value to that stated in these Terms and Conditions; (e) any tax liability incurred by a winner or entrant; or (f) taking/use of the prize.

As a condition of accepting a prize, the winner must sign any legal documentation as and in the form required by the Promoter and/or Weight Watchers in their absolute discretion, including but not limited to a legal release and indemnity form.

The Promoter collects personal information in order to conduct the promotion and may, for this purpose, disclose such information to third parties, including but not limited to agents, contractors, service providers and Weight Watchers. Entry is conditional on providing this information. The Promoter may, for an indefinite period, unless otherwise advised, use the information for promotional, marketing and publicity purposes, including sending electronic messages or telephoning the entrant. Entrants should direct any request to access, update or correct information to the Promoter. All entries become the property of the Promoter.

Entry and continued participation in the promotion is dependent on entrants following and acting in accordance with the Facebook Statement of Rights and Responsibilities (which can be viewed at facebook.com/terms.php), or the Instagram Terms of Use (which can be viewed at help.instagram.com), depending on entry method.

This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook or Instagram. Entrants understand that they are providing their information to the Promoter and not to Facebook or Instagram. The information an entrant provides will only be used for the purposes outlined in these Terms and Conditions. Any questions, comments or complaints about this promotion must be directed to the Promoter and not to Facebook or Instagram. Facebook and Instagram will not be liable for any loss or damage or personal injury which is suffered or sustained by an entrant, as a result of participating in the promotion (including taking/use of a prize), except for any liability which cannot be excluded by law.

March 7, 2016

Nutrition Tips for runners – from 3 experts

mikki Ben Ruthe headshot sarah sinclair

Elite runner Ben Ruthe & nutritionists Mikki Williden, left, & Sarah Sinclair, right, share top tips for runners.

Nutrition Tips for runners – from 3 experts

By Rachel Grunwell

What can you eat to best fuel your running?
It’s a question a lot of runners ponder. So I chatted with two qualified nutritionists who specialise in this field (who are also runners) – as well as an elite runner from the Bay of Plenty who has won some top titles.
I asked one nutritionist about what to do about the tapering period, and another about what to do on race day. While, the athlete gave his own perspective about what works best for him. He also made a good point that nutrition is an individual thing ultimately. I’ve interviewed many of the top nutritionists throughout NZ and it’s a point that these experts all hammered home too. However, here are some incredible tips and words of wisdom worth noting. I know I’ll be putting some of this great advice into action with my next event – the Rotorua Marathon on April 30 – the next major event on the NZ run calendar. Some of this advice may help you too – for any event. These experts are all awesome and I rate them all highly.

mikki

FUEL AROUND TAPERING TIME
It’s close to tapering time for those participating in the Rotorua Marathon, like me. But use this information for any event you may have in the future. Firstly, tapering means backing off the training miles in the lead up to the race. This also means you shouldn’t be fuelling your body up as much as you might think…
It’s a “common mistake” around this time for runners to keep eating like we do while doing the big training miles.
Nutritionist Mikki Williden says it’s a real issue.
“Some people end up being heavy, lethargic and brain-fogged when they turn up to the start-line,” she says.
She knew of one guy who carb-loaded so much during a taper period that he ended up around 4kg heavier when he turned up at an event start-line.
“People overeat all the time when it comes to running,” says Williden.
So during the taper period – which can be a few weeks or as little as 10 days before an event depending on the individual – here are some of Williden’s tips:
Reduce your food intake over this time. You don’t need as much fuel because you are not using up as much energy.
2. Tap into your hunger cues; Do not eat to schedule.
3. If you suffer from nerves then reduce your vegetable intake a few days out from the event. Williden is usually an advocate of “10 serves of veg a day”, but around this time too much fibre can upset the gut and take up a lot of stomach space “which can make you feel bloated”.
4. Don’t take vast quantities of sports drinks leading up to a race. It can be too much liquid energy. “You’re better off making your own smoothies or having natural electrolytes like coconut water,” she adds.
5. Eat more frequently in the day before the event, but reduce the size of meals. This helps with having “a comfortable stomach”.

ps Williden says her favourite pre-race meals are things like Japanese (think salmon don), or a roast pork meal with kumara.

sarah sinclair

FUEL FOR RACE DAY
Raceday nutrition is different for everyone. So what works well for one person may not work well for another. Probably the most important advice for race day, is that you should practise your own race day nutrition while doing your training runs. And it is wise to experiment with different options as it can be a matter of trial and error to pinpoint what exactly works best for you.
Sarah Sinclair, a nutritionist who specialises in nutrition for runners through her business RUNtrition, recommends eating things on race day that are “nutrient dense, with complex carbs, with healthy fats and ideally a few antioxidants to boost (think whole foods and real foods where you can). And of course drink some fluid.”
Do not eat too much prior to a race – but make sure this meal is at least 2 hours before your race/event.
Lots of people find Oats/Oatmeal or a granola works well for them, whether or not you add milk/or yoghurt is an individual thing. Some things can upset the GI tract. “Bananas are generally always safe, a piece of plain (not too fibrous) toast with banana and nut butter works well too”.

5 top tips from Sinclair:
1. Practise your nutrition strategy well ahead of race day – the before and duringfoods/fuels.
2. Prep it the night before – at 4am you don’t want to be searching around for the last scraping of peanut butter.
3. For your event fuel – always take extra, just in case – or have supporters on the course with extra.
4. Just take a sip or two of water/fluid at each drink station -you do not need to drink the whole cup, over hydration can be as dangerous as dehydration. And if you are not gunning for a sub 1:45h in a half or 3:20 full, walk the drink stations – I promise you, you will make up the time by not choking on your water.
5. Always eat within 30 minutes of your race/event finishing to help refuel the body and ensure optimum recovery and avoid alcohol however tempting until you have fully hydrated (i.e. at least gone to the bathroom after the race/event).

Ben Ruthe headshot An Elite Runner’s perspective:

Meanwhile, I spoke with elite runner Ben Ruthe because I knew he would give a unique opinion here – and a fresh perspective too. And he’s worth listening to because he is a gun-runner (so is his gorgeous wife too, by the way). He’s the bloke who won the Auckland Marathon in 2008 and also has six national titles to his name (under various distances), to name just only a few of his incredible accomplishments.
The Bay of Plenty based runner says he honestly eats what he craves, but avoids excessive amounts “of things that aren’t good for you”. So to decode here, he means don’t drink alcohol like you are a party-animal, and don’t consume sugar like you might if you were Charlie from Charlie and the Chocolate Factory…
Ruthe strongly advises testing out race fuels well before race day so you know if they might upset your stomach.
He recommends to keep eating the foods you usually eat close up to an event too ie don’t change things radically. He says his father-in-law Trevor Wright (who represented England at the Commonwealth Games and could run a marathon in 2:12.28) used to love steak and chips and so he continued to enjoy eating this favourite meal right up to running his events. But it’s an individual thing, he adds.
But generally his approach is quite chilled. He reckons it can affect your performance if you focus too much on everything being precise food-wise around race day. “It can knock your confidence if you get hung up on everything being perfect,” he says.
He reckons rather than focusing too much on food on race day, rather focus on “enjoying” the event…

Meanwhile, you can enter the Rotorua Marathon by clicking here

Rachel Grunwell is a wellbeing columnist for 2 magazines, marathoner, yoga teacher (who specialises in ‘yoga for runners’) and blogs on Inspiredhealth.co.nz . She’s running the Rotorua Marathon this year (her 12th marathon). Her last run-related story was on TV3 presenter Mike McRoberts set to take part in the Christchurch Marathon, which was published in newspapers nationwide & on her blog.
Follow Inspired Health on Facebook (for wellbeing inspiration + health-inspired giveaways)
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February 8, 2016

Want to be the best you? Well, try this lifestyle approach…

[1610] Yianni - full day

Want to be the best you? Well, try this lifestyle approach…

By Rachel Grunwell

Want to become the best version of you?

I’m not talking about enrolling in some American-style ‘biggest transformation’ style program. That stuff freaks me out! It’s not sustainable either.

How to become the best version of you requires you wanting be a better you, firstly. Then you need to tell yourself you are going to change your lifestyle. Next, adopt “a positive mind-set” and repeat after me: “I believe in myself”.

Think about something that drives you to want to look and feel better. For me, I remember hating the feeling of my legs swishing together when I walked. This was a while back, when I put on 30kg when I was pregnant with my first child. But I’ll never forget that feeling. I hated it. So wanting to escape the “leg-swish-walking” was one driver for me! It may be that there’s a dress you’d love to wear for your wedding or a big event. Or you may just want to simply get back to looking like “you” again. Focus on this and how you will feel when you get to your goal.

Then I want you to think about a reward when you get to your goal. Something you long for and want. Promise yourself you will buy it for yourself when you reach your goal and look forward to that, (obviously you have to be able to afford it! No Ferrari-wishing okay – except if you are a partner in a law firm or something… then you can wish for a Ferrari).

But seriously, next I want you to start drinking 2L of water daily. Put it in the fridge in a jug and so you can see if you are getting through this amount each day.

Next up, look at how much movement you do. Try and walk/do some kind of exercise class/swim – whatever you want really – and commit to doing it thrice weekly. You can build on doing more later. Just starting is the main thing right now.

Also, walk whenever you get the opportunity – early in the morning or at lunch time with a friend can be great times to try and fit it in. Walk the kids to school, don’t drive them. Walk to get that coffee or meet with a mate. If it’s a close distance than get on your feet. Any chance you can move, do it. Even standing burns more calories than sitting. So every bit counts i.e. don’t sit while you fold the washing – stand!

A tough thing to do next will be to “cut the not-so-good-for-you-stuff” from your pantry. Avoid sugar, fizzy drinks, alcohol and then don’t drink more than one coffee a day. If you are drinking or eating a lot of any one of these things then mindfully cut back – ease off it slowly. Be kind on yourself.

Next eat greens whenever you can at each meal. Not just dinner time! Greens like broccoli and salads are great. Then fill your pantry/fridge with healthy foods. Now all you need to do is eat more healthy stuff, less crap, drink more water and avoid all those sugar-laden or alcoholic things trying to drag you down. They’re not doing you any favours.

Now, do all these things consistently and see how you go. Remember, you can do this! You got this!

believe you can

Remember weight-loss takes time too. So keep going and don’t give into old unhealthy habits. Good things take time and if you are doing these things then you should be feeling even better over time.

However, if you don’t think you can do this weight loss and fitness journey on your own, or find it confusing, or think that you could benefit from some support and education in this area then consider something like Weight Watchers.

Weight Watchers has recently overhauled their program and it is even better than when I used it years ago. It now focuses on a new way of living, not a diet. It’s more of a holistic approach that looks at food, fitness and feeling good “your own way”. So there are lots of options to choose from to help you on your journey. It’s awesome.

Weight Watchers says research shows about a third of Kiwis aged 15-years and over are overweight. And Weight Watchers believes women can find it tougher than men to kick the kilos. Add to that more fast foods, less sleep and a lack of motivation in general in society… It’s tough to break the weight-gain cycle. So don’t feel reluctant about reaching out to something like Weight Watchers if you need help achieving your goal.

Weight Watchers Director of Program and Content for Australasia, Martha Lourey-Bird, says “We have the tools to reverse this trend.”

“The new Weight Watchers Program goes beyond kilojoule counting and allows you to personalise your approach to weight management and healthy living. Backed by the latest scientific learnings, the Your Way Program nudges members towards healthier eating, including more lean protein and less saturated fat and sugar.”

She says Weight Watchers also makes it easier to work fitness into your life with a new FitPoints™ system and a smartphone app. It’s an approach that’s about eating good foods you love and getting active.

Ultimately you will feel better, so make the change.

After all, Oprah Winfrey backs Weight Watchers. She raves this has given her the “tools” to have accountability to herself. So if someone like Oprah gives it the green light then you can believe in Weight Watchers being able to help you to be the best version of you. Go on; you’ll feel great if you do.

Rachel Grunwell is a wellbeing columnist for two NZ magazines and seven newspaper titles nationwide. She’s the director of Inspired Health.

Follow Inspired Health on Facebook. (You can go in the draw to win Julia and Libby’s cookbook ‘Wholefood Kitchen’ at the moment!

Follow Inspired Health and Rachel on Instagram. (Rachel posts on here regularly about inspiring things, brands, places and people!)

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