Rachel's Blog | Inspired Health by Rachel Grunwell

February 22, 2017

Tips For Parents – On Making Time For Wellness

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By Rachel Grunwell

Parents deserve “me time” to exercise. It’s not an indulgence; It’s an investment in our health.

Lots of parents feel guilty about being away from the kids if they take time to exercise a few times weekly. But they should switch their thinking. Being fit and healthy equals “good role model”. If we inspire our kids to adopt healthy habits, then this is awesome. Also, being fit can boost our energy levels so we can enjoy the kids even more when we are with them.

Here are some tips on how to make time for your wellness.

Start early. I exercise early in the morning during the week while my husband and kids sleep and so one misses me. There’s also no excuse to miss a workout at that time! If you’re not an early bird, then find time to block out a workout when you can get support from your partner, friend or a family member. Remember to return the favour!
Include the kids. If you have older kids, then take them along to the gym too. Or if you have young kids, then Les Mills has an awesome kids club where the kids are cared for by lovely experts.
Tap into short, intense workouts that get top results. Something like RPM or Grit Strength is intense, fast (some classes are as short as 30-minutes). So, you get in, work hard, get out – and your body burns calories afterwards too.
Prioritise fitness over time on technology. It’s better for your mind, body and soul!

Article by Rachel Grunwell – wellness magazine columnist, yoga teacher, marathoner and director of lifestyle website inspiredhealth.co.nz. Follow InspiredHealth on Facebook & Instagram.

February 13, 2017

Grandad ready for 40th Rotorua Marathon

Photo of James running the Rotorua Marathon event courtesy of Marathon-Photos.

Go in the draw to win a Rotorua Marathon entry (any distance you choose) via our Facebook page or Instagram page.

By Rachel Grunwell

Grandad James Crosswell is about to run the Rotorua Marathon for the 40^th time when the event is held on May 6, 2017.

He’ll be darn proud of this achievement and he reckons that finish-line feeling will be just as good as the first time he lapped the lake in 1973.

“Getting to that finish-line is the ultimate,” says the 67-year-old plumber from Opotiki.

“It’s amazing when I’m lining up at the start-line too and people are all nervous and ask ‘how many (Rotoura Marathon events) have you done?’ Well, people almost fall over when I tell them!”

james from the archives

Here’s a picture from the archives.

James says he aims to keep running this event until, well, he can’t run it anymore. He’s keen to catch up to the tally that his late mate Colin Smyth reached before he died aged 76 in 2015. Colin ran the event an inspirational 50 times and is a local legend for this achievement.

“God willing, if I’m able to – I’d like to beat his record,” says James.

Interestingly, Colin too was a plumber like James.

“Maybe this running business could be something to do with the trade perhaps,” quips James, who has been running since he was a teenager.

James says he runs for general health and fitness. He has lost track of the number of marathons all up he has run. It would be around the ”80” mark, he reckons. But these days he just concentrates on running the Rotorua Marathon each year.

“I love the Rotorua Marathon course because it has a bit of everything: Great terrain, some hills, water, good competitors and you only have to do one lap”.

His fastest ever marathon time was 2hr 49min in Hamilton – a course years ago which required numerous laps of one area in the Waikato.

By the way his fastest Rotorua Marathon time is 2hr 52min, but these days he is happy to do the event “around the four-hour mark” with a walk/run approach.

“I love this challenge,” he raves.

Picture of James smiling at the finish-line. Pic is courtesy of Marathon-Photos

His wife Maureen and three daughters support his running. He is a grandad to four grandsons.

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Pictured from left to right: Sarah, James, Emma and Rebekah

James has long been a member of the Rotorua Marathon’s ‘Survivors Club’ – a club you can enter if you have run the event 15 times, or more.

Pam Kenny, who helps run the Survivors Club, says the membership of this club currently stands at 531 (including 34 who are now deceased).

Enter the Rotorua Marathon (there are four distance options) by clicking HERE.

Rachel Grunwell is a marathoner (she has run 15), qualified yoga teacher (specialises in yoga-for-runners), columnist for Good magazine and the director of the lifestyle website www.inspiredhealth.co.nz Follow Inspired Health on Facebook & Instagram

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January 28, 2017

Dealing with Injury – what you can do

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Dealing with Injury – what you can do

By Rachel Grunwell

Runners generally fear getting injured. The best approach is to adopt injury prevention strategies like yoga, using a foam roller, compression tights or self-massage to reduce the likelihood of injury (or see a professional masseuse if you run longer miles and can afford this).

Last year, I suffered my first running injury due to overloading. It was eye-watering painful.

I saw physiotherapist Vaughan Craddock, a director at Sports Lab who works with elite athletes and weekend warriors. Incredibly, he helped me go from hobbling (for weeks!) to running pain-free (and able to do the Chicago Marathon just a few months later). He diagnosed my problem quickly and told me what I should do to avoid aggravating the injury.

Then he gave me clear instructions on what I could do fitness-wise to maintain my base fitness. It was reassuring to have a firm plan to help me return to running. Vaughan says seeking specialist advice is ‘empowering’. I’d agree!

To avoid ever being in my (run) shoes, here are Vaughan’s tips to avoiding injury below:

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Pic of Vaughan on his mountain-bike.

Firstly, he recommends that you listen to your body. If you’re tired, then rest. If you miss a workout, do not rush to make it up. “This is a common mistake that people make,” he says. It can be a fast-track to injury…
If a niggle does not clear in 2-3 days, see a specialist. Ignoring an on-going niggle can see things escalate.
Vaughan recommends runners reduce any ‘stresses’ in life, hydrate and eat well, get good sleep, and make sure you get enough relaxation to recharge.
Stretch too, says Vaughan, “because if you feel tight, then how can you expect your body to move well”.
Lastly, he says: “Be positive”. This can have a ‘dramatic effect’ on healing timeframes.

This column was published by Fairfax newspapers.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a mum, experienced runner, qualified yoga teacher and director of lifestyle website InspiredHealth.co.nz. Follow her personal journey to get race-ready with her family on Facebook & Instagram

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January 23, 2017

Yoga Tips for Runners

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Blog by Rachel Grunwell: Marathoner. Yoga teacher. Good magazine’s wellness columnist. Director of InspiredHealth. Follow Rachel via Inspired Health’s Facebook, Instagram & Twitter for inspo, recipes & giveaways. ps there’s a marathon entry giveaway coming up on the Facebook page soon!

Yoga Tips For Runners

Runners can be reluctant yogis. We think our time is better spent continually pounding the pavements.

It’s usually an injury that will force us into finally doing a stretch routine. But if you’re smart, then incorporate stretching (and strength work) into your training programme now.

Here are some yoga tips for runners:

Gently ease into stretching. You would never run a half-marathon overnight without training well or run too fast, too soon. So, have the same approach to stretching. Do a little bit and, slowly over time, you will improve.

Use yoga exercises to strengthen your core. The slouchy-look is uncool – and a sleepy middle limits your power.

Yoga can help to re-balance your body. If you’ve got a niggle, then you can end up compensating in another area and then injury is inevitable.

Avoid burn-out with the de-stress elements of yoga. Forget the body benefits for a moment; this stuff comes up trumps for the mind.

Yoga incorporates some great breathing exercises so you can better learn how to harness your breath. Maintaining steady, calm breathing in those last miles can give you an edge. While, shallow breathing will leave you breathless, steal energy and slow you down.

Sharpen your focus through yoga by using a mantra. Yoga can help you to silence distractions and truly focus on race day. In those final miles of an event, lots of runners want to give up. This is when your mind drives your legs.

Yoga will improve your range of mobility. This will help you move well and run well.

Your posture and alignment can be improved through yoga. So, you’ll look better, and run better too.

Lastly, make sure you stretch “smart”. See a yoga teacher or personal trainer so they can check your alignment and technique is correct.

Meanwhile, here’s another blog with 7 easy stretches for runners – Click HERE.

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December 8, 2016

Edible Gift – Choc Cherry Bliss Balls

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By Rachel Grunwell

Here’s a delicious & heartfelt gift idea. The kids can help you put this together and learn how to measure things along the way. My little guy Finn (pictured above) loved helping and couldn’t wait until he could eat the finished product – he declared them “Yummy!” Try them too and you be the judge.

Let me know if you would change the recipe too for a different twist! I’d love to hear your take too. Meanwhile, I bet anyone who receives this gift will give you the broadest smile.

Meanwhile

Choc Cherry Bliss Balls

Decorations:

A large glass jar with lid + large ribbon

Jar ingredients:

1 cup raw almonds

1 cup shredded coconut

¼ cup Chelsea Organic Coconut Sugar

2/3 cup cacao powder

¼ cup dried cherries

1/3 cup small dark chocolate buttons

pinch kelp salt

1 large orange (zest & juice)

To make the present:

Measure out the dry ingredients and then gently layer all these into a clean jar. Put the lid on top & add a bow. Gift this (and one large orange also) to someone you love with a smile.

To make the bliss balls:

Place all the dry ingredients into a powerful blender and blend well until all the ingredients are finely mixed. Next, use a grater to get all the zest off one orange and place this into the mixture.

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Squeeze all the juice from this orange and add to the mixture too and blend together. Next, roll large balls from the mixture and place in a bowl. Once finished, sieve some extra cacao powder over the bliss balls and add fresh strawberries – or I sometimes roll them in fine coconut instead. Voila, the perfect Summer snack or dessert!

bliss-balls

This blog was kindly sponsored by Chelsea. Find more delicious recipes at chelsea.co.nz

#NZBlogger #chelseasugar

Rachel is a magazine recipe creator, a writer & columnist & the director of lifestyle website inspiredhealth.co.nz. Follow Inspired Health on Facebook & Instagram

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December 2, 2016

Inspirational blind runner signs up for Cigna Round the Bays

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Achieving your goal – no matter what!

By Rachel Grunwell

Can you imagine being legally blind and running fast? Well, Maree Carson does this. The 32-year-old Wellington travel agent refuses to let her disability stop her from running.

Maree’s next event is Cigna Round the Bays on 19 February, 2017. Her goal is to step up her speed so she can beat her time of 1hr 46mins from the same event earlier this year.

“I’m quite competitive and so I’m looking forward to doing it again and trying to do it better,” she says.

To achieve her goal she will join the Wellington Harrier Athletic Club to help with her training. Maree also runs with Achilles New Zealand, who support her by teaming her up with a guide to help her along new and unknown courses.

Next year’s event will be Maree’s fifth half-marathon following her completion of the New York Marathon last month with the help of Achilles guide Josh Thomas, from Wellington. He will also volunteer at Cigna Round the Bays, an event he is a big fan of.

“It’s an easy and flat course, the water views are beautiful and there are good vibes,” he says.

Maree loves the event too and has always run. “I love it. I feel quite free and it gives me a clear head. It makes me feel better. It makes me so happy,” she says.

Maree started losing her sight aged 16 through a degenerative eye condition, Retinitis Pigmentosa. She has less than 5 percent vision including no depth of vision or peripheral vision. She cannot see in the dark, in shadows, and sometimes “floaters” affect her central vision.

Her commitment to running is an incredible inspiration.

Achilles is the official charity partner of Cigna Round the Bays. Want to help? If you would like to guide an athlete, or have a disability and would like help to take part in Cigna Round the Bays, contact Achilles at achillesnewzealand.org. Or fundraise for this worthy cause. You can set up a fundraising page as part of your registration.

ENTER NOW

❚ Register for the event at cignaroundthebays.co.nz and join #stepitupnz.co.nz to be in to win a prize worth $2500.

❚Column by Rachel Grunwell, an award-winning writer, magazine wellness columnist, Cigna Health and Wellbeing Ambassador, runner, qualified yoga teacher and director of InspiredHealth.co.nz. Follow Rachel on Inspired Health’s Facebook & Instagram pages.

ps go into the draw to WIN a health and fitness book on facebook at the moment by fitness phenomenon Kayla Itsines!

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November 22, 2016

Choc Honey Frappe

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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 20, 2016

7 Stretches for Runners

Blog by Rachel Grunwell: Marathoner, qualified yoga teacher, wellness columnist for Good magazine & director of Inspiredhealth.co.nz . Follow Inspired Health for inspo, recipes & giveaway on Facebook & Instagram

7 Stretches For Runners

Love running? Well, make sure you stretch.

This element of training is as important as the long runs, short runs, hill runs, speed work, strength work & the rest days.

Running tightens up your muscles and so stretching helps to counteract that.

Before you run, spend a few minutes doing ‘moving, dynamic stretches’ (ie leg swings or smooth and controlled ‘walking lunges’). This prepares the body for moving well – and so you feel less tight.

After your run, take a few minutes to stretch out too. It helps to bring length back to the muscles – and to avoid walking like a ‘lego-man’.

I teach ‘yoga-for-runners’ classes in Auckland. But if you can’t access a run-specific yoga class like this then try ‘yin yoga’, tai-chi, Pilates, stretch or Les Mills ‘body balance’ classes. Remember this restorative element of training is as important as the hard miles.

Stretches for Runners:

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Lunges – hits the hip-flexors & hamstrings. Releases tension around the hips nicely.

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Forward fold – hello hamstrings!

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A magic quad stretch. Remember to stand tall.

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Stretch under the feet. Ditch the shoes ideally. Gently ease in & out of this.

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Squat. Stretches your thighs, hamstrings & calves. Relieves tension in your back too.

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Hello hips & glutes stretch!

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Legs-up-the-wall. Finish any workout with this restorative yoga pose. It’s bliss!

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November 19, 2016

Girl on an Adventure column 1

Girl on an Adventure column 1 – published in Good Magazine

By Rachel Grunwell

There’s a saying I love: Challenge yourself; Change yourself.

So in essence, by tackling scary adventures outside of your comfort zone, you can boost personal growth.

That’s my excuse for signing up for Le Race – an 100km bike ride from Christchurch to Akaroa on March 25, 2017. I was scared silly about the idea. So, of course I immediately signed myself up.I signed up a training buddy too, TV3 presenter Mike McRoberts. I figured if I trained with Mike then no one would notice how terrible I am at this sport. All eyes would be on him. Oh, and he’s also a great training buddy and top bloke, of course.

After signing up, he pointed out a small detail. “Er, neither of us have bikes Rach”. Small detail though, right?

Thankfully Mt Eden Cycles shop owner, Mark Taylor, (pictured above) came to the rescue with some loan wheels for us two crazy journalists who love scaring ourselves stupid (over things we know nothing about). Mark “fitted” me to a bike recently, which made me laugh. Here was I thinking you only get fitted for things like wedding dresses.

Rachel’s gear: Top and padded bike shorts, shoes courtesy of Specialized and a helmet courtesy of Mt Eden Cycles shop.

It turns out road bikes come in nine sizes. I just told him to find me a midget-sized bike and I’d be right. But there was no getting away with that. He explains why it’s important to get the fit right. “Otherwise it could be a bit sketchy when you’re going fast down hills.” After that comment there was no further arguing from me. I prefer to keep the skin on my elbows and knees. So, he fit my midget frame to the bike frame, adjusted the seat and handlebars and then asked me to choose a colour preference in cycling helmet.

“Why bother,” I asked. “No one looks good with helmet hair anyway”. He agreed, but still asked me to please choose a colour.

“Challenge yourself; Change yourself”

I refrained from choosing the fluorescent pink helmet that caught my eye. I’m such a girlie girl, but I knew if I wore pink lycra too I’d likely resemble moving candy-floss. And remember, I want all eyes on Mike. Perhaps I could get him to choose the pink helmet…

Mark then kindly gave me some quick tips before unleashing me onto the street. He was probably worried about me crashing into someone’s parked Audi. I live in Mt Eden and so there’s a high chance of that. Perhaps I should move to another suburb?

He kindly taught me how to unclip my shoes so I can hopefully avoid “the zero mile an hour fall”. This is when riders usually stop at the lights, forget they are clipped in and then do a spectacular sideways crash – all in slow motion. So, he was kindly trying to save me from that hurt. To my body, but more importantly to the ego.

Wish me luck for my first ride. I hope you get to see a second column…

Column by Rachel Grunwell – Good Magazine’s wellness columnist, a keen marathoner, qualified yoga teacher and director of the InspiredHealth website.
Follow Rachel via Inspired Health on Facebook and Instagram.

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November 19, 2016

Training tips to get run-ready for Cigna Round the Bays

By Rachel Grunwell

Now is the time to step it up for training for the annual Wellington event – Cigna Round the Bays.

The family-friendly event is 14 weeks away – on 19 February 2017 – so there is plenty of time to train well and make the most of this health journey.

This way, you’ll reach your health goal with ease and be proud of your efforts at the finish line. If you haven’t registered, then do so now so you can get the maximum health benefits from becoming a stronger runner.

There’s a distance for everyone – whether you want to walk with your baby in a buggy, do the fun run, tackle 10km, or go the distance with the mighty challenge of the Cigna Achilles Half Marathon (21km).

To help kick-start your training, I’ve listed some tips below which helped me on my run journey. They are tried and tested and I know they work.

Only a few years ago I’d puff while merely walking and pushing my youngest son in a pram, but I slowly built up my fitness with a gentle walk/run routine to now being able to run longer distances with ease. So if this mum can, you can!

TIPS FOR RUNNERS

Start with an easy walk/run around your neighbourhood for 10-20-minutes in these early weeks. Walk for two power poles, run the next two, then repeat. Over time, you will run more and walk less. Do this two or three times weekly. Keep it fun.

Don’t run too fast to avoid getting injured.

Run with good posture. A trick

is to imagine a string above your head pulling you upright.

Try to keep your arms by your

side. Flapping them wastes energy – and looks a bit uncool!

Look both ways before crossing any roads and don’t have your music up too loud. Safety is

important – and be particularly watchful if you have little ones with you.

Drink water, not sugary drinks.

❚ Column (week 2) published in newspapers throughout Wellington.

Enter by registering HERE & join #stepitupnz.co.nz to be in to win a prize worth $2500.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a magazine wellness columnist, runner, qualified yoga teacher and director of the InspiredHealth website. Follow Rachel via Inspired Health on Facebook and Instagram.

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