New Zealand | Inspired Health by Rachel Grunwell

July 1, 2022

10 Wellness Tips to Live More Vibrantly Alive

By Rachel Grunwell

AD/ This blog was sponsored by the Polynesian Spa in my role as their ambassador. I co-lead the Polynesian Spa’s Mindful Moments Retreats. Book the next retreat here via this link: https://www.polynesianspa.co.nz/mindful-moments-retreat/)

10 Tips to Live more Vibrantly Alive:
1. Surround yourself with people who make you belly laugh and feel joyful. This will make you smile, brighten your day and uplift you from the inside to be more “kid-like”. We need more joy, always. It lifts our mood and make life fun.
2. Focus on eating more foods that nourish your body to feel better and perform better. It’s not a focus on aesthetics; It’s a focus on uplifting “you”. Ie omega 3s in salmon are great for the brain, while the antioxidants from blueberries are epic brain-food too, for example.
3. Note three things you are grateful for today, visualise these things in how they look, feel, taste, and soak up the magic of this in your life! You could think of people, places, foods you love, an animal you love… whatever you like!
4. If you are feeling hungry around that 3pm “snack attack time”… try drinking a large glass of water instead, wait ten minutes and then notice if you are still hungry. Somethings we confuse being thirsty with being hungry. If you quench your thirst first… then you may not be hungry… you may just have been thirsty!
5. If you are feeling stressed, anxious, or overwhelmed… then try taking a short walk outdoors with a friend. The fresh air, sunshine, gentle movement and good company can shift your mindset to a better space.
6. Spoil yourself. Take a mindful moment to spoil yourself, treat yourself, or just savour some quite “met time” to re-set. It could be taking a moment to have a coffee or cup of tea in the sunshine to savour some alone time, meeting a friend for lunch for connection time to feel happier, or one of my faves….getting a decadent massage (and of course my top place to go is the Polynesian Spa!) You’ll feel pampered here, relaxed to a whole new level and rejuvenation.
7. Take time to dream about working on a goal or dream you’d like to achieve. The only thing holding you back is “you”. Remember small steps get you wherever you want to go, I promise.
8. Keep learning, growing, thriving. Keep curious and doing things you love doing to find “flow” – that psychology state that helps you to feel “happy”. For me it’s doing things like music, art, running etc. But for you it may be something entirely different. Just do what you love! You deserve this “me time” to recalibrate.
9. Want more energy? The power of a good night of sleep can never be underestimated. This helps you to perform at your best – and better still, it’s free!
10. Looking for a healthy elixir recipe to help you during Winter? Try ‘Rach’s Remedy’ which is delicious and full of great nutrition! https://inspiredhealth.co.nz/rachs-remedy/

* Find more tips from Rachel via https://inspiredhealth.co.nz or on instagram https://www.instagram.com/rachelgrunwell/?hl=en

January 6, 2020

Rotorua: Five Experiences that are WOW

By Rachel Grunwell

You can visit Rotorua many times and always experience a fresh, fun and exciting side to this city that wows.

I visit for 48 hours and experience the geothermal earth forces. I do stand-up paddleboarding on one of the 18 lakes. Luckily, there were thrills with no spills. This fussy Auckland chick also got to savour some epic kai. I left wishing only
I had more time in this place that’s home to the world’s best mountain biking trails.

Water, glowworms and wonder: Walking on water with Paddle Board Rotorua sets my heart soaring. I’m on Lake Okareka, a 15-minute drive from the city centre. Deep blue waters are below. Blue skies stretch overhead. Sunshine warms my back. I breath in fresh air. There’s a vista of green soothing hills in every direction. There are coves to duck in and out of, which light up with glowworms at night (the twilight tour is the most popular). We glimpse rare birds. This. Is. Bliss. Every parent needs to take their kids to do this. www.paddleboardrotorua.com

2. Waimangu Volcanic Valley: If, like me, you are a Game of Thrones fan then you will understand this likeness . . .

The Inferno Crater Lake at Waimangu Volcanic Valley has the same ice-blue as the eyes of the White Walkers. It’s that darn beautiful it will leave you in absolute wonder.

This is Rotorua’s premier tourist attraction for good reason.

The valley formed in 1886 when Mt Tarawera erupted. There are unique geothermal features on the self-guided eco-walks of varying lengths. This protected scenic reserve is a 20-minute drive south of Rotorua. You can also do
a boat cruise on Lake Rotomahana. This gives visitors a view of the reserve’s volcanic displays from a cool perspective. www.waimangu.co.nz

3. Jetboat Thrills: Okay, I was a bit of a wuss about doing this at first with the New Zealand River Jet Crew. I was a bit wobbly, worrying about going fast and flying on water and doing 360-degree turns. But I ended up loving this thrilling jetboating trip. It winds through the spectacular Tutukau Gorge. The canyon walls rise up to 50m. The tour guide shared history of the area (and lots of laughs) along the way. He helped us spot rare birds too. I loved the stop off at the world-renowned Orakei Korako thermal attraction. The bright yellow and pinks of the boiling mud, geysers and silica terraces are so memorable. Then there’s the option to go through The Squeeze. You wade through knee-deep warm water towards a narrow gap in the cliff face, then squeeze through crevasses top end up resting in the waist- deep thermal waters for a soak. www.riverjet.co.nz

4. Terrace Kitchen: Food resembles art here, and tastes so darn good I almost licked the plates. The chefs make fresh, seasonal, sustainable food, showcasing local ingredients at their best. You know what’s epic about this place though? The super-friendly staff.

So, here’s what I ate: My starter is a vegan warm salad (turmeric tahini emulsion, slow-roasted aubergine, truffle butter, and oyster mushrooms); my main is fish with turmeric and lemon marma- lade, asparagus, fish and herb beurre, and with buttered kamokamo and pan- roasted carrot; dessert is a berry parfait (it has coconut, biscuit, berry sago, cider coulis and edible flowers). The food, staff and this modern, friendly place lived up to my fussy Auckland-girl-expectations. terrace.kitchen

5. Sudima Hotel Lake Rotorua: The city’s largest hotel is nestled on the edge of Lake Rotorua. A short walk to the city centre, it’s close to lots of attractions. They have Ma ̄ori bread at the buffet breakfast. I scoffed four pieces. I couldn’t stop, it’s that good. The coolest thing here though is the kids’ area at the entrance. It’s so inviting with colourful beanbags, a giant ‘connect four’ game and TV screens to amuse. Adults like this hang out as much as the knee-high-folk. www.sudimarotorua.co.nz

The kids area at Sudim Hotel Lake Rotorua is epic…

● To find out about more amazing experiences in Rotorua check out rotoruanz.com

● Rachel Grunwell was kindly hosted by Destination Rotorua

This feature was published by NZME including the Bay of Plenty Times and on the Herald on-line.

Rachel Grunwell is an award-winning journalist, columnist for Good magazine and Indulge magazines + the Herald online. She’s a wellness expert and author of the book Balance: Food, Health + Happiness (which boasts 30 global experts on how to live healthier and happier). Find Rachel at inspiredhealth.co.nz, Instagram @rachelgrunwell, and Facebook InspiredHealthNZ

March 3, 2018

Polynesian Spa announces homegrown ambassador

Pictured: Rachel Grunwell at Rotorua’s Polynesian Spa

ROTORUA, Thursday 25^th January 2018: Health and wellness expert Rachel Grunwell, who grew up in Rotorua, has been announced as the new brand ambassador for New Zealand’s leading hot spring and luxury spa experience, Polynesian Spa.

A mother of three, Rachel is a yoga and meditation teacher, wellness magazine columnist, keynote speaker, healthy recipe creator and runs the Inspired Health website and social media channels with a combined fan base of around 20,000 Kiwis.

Polynesian Spa chief executive Gert Taljaard says they selected Rachel to be their ambassador because of her influential health and wellbeing background, but also because Rotorua is very close to her heart. She was born and raised in Rotorua and even once worked with the complex as a massage therapist.

“It’s great to have an ambassador who has had a lifetime relationship with Polynesian Spa having spent her childhood years growing up enjoying our pools and her early career working as part of our team. Having authentic ambassadors on board is very important to us” says Taljaard.

As brand ambassador, Rachel will be inspiring people to lead a naturally healthier lifestyle by integrating the benefits of mineral bathing, spa treatments and mindful moments into their wellness regime.

“I’m excited to be part of the Polynesian Spa family. I can’t wait to share real-life and science-backed wellness wisdom to help people to be healthier and happier. I’m looking forward to being back in Rotorua more regularly and it’s great to be collaborating in an industry which I am passionate about” says Grunwell.

Ironically one of the two exclusive alkaline and acidic springs that feeds into the 28 pools that Polynesian Spa boasts onsite is named the Rachel Spring and the new ambassador has been excited to rediscover the history of the therapeutic and rejuvenating waters.

“What makes Polynesian Spa so unique is the access it has to these two wonderful springs. The alkaline spas from the Rachel Spring are hot and relaxing and leave your skin with a silky feeling while the Priest Spring relieves and rejuvenates tired muscles, aches and pains. It is very uplifting for the soul,” says Rachel.

Rachel’s first job is to assist with developing a wider range of healthier choices for the new 88Ra Café menu and will host the highly successful Mindful Moments Retreats during the year.

Mindful Moments Retreats will be held on the following dates:

Saturday 9th June – Sunday 10th June

Saturday 11th August – Sunday 12th August

Saturday 10th November – Sunday 11th November

To find out all the details check out the Polynesian Spa website. Click HERE

Rachel Grunwell is a wellness magazine writer, yoga teacher, health blogger, healthy recipe creator for Good magazine and an ambassador for the Achilles charity which helps Kiwis with all kinds of disabilities to participate in events.

For wellness inspiration, follow Rachel via Inspired Health’s Facebook & Instagram

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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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October 2, 2016

Auckland Bridge Climb – the ultimate school holiday fun!

By Rachel Grunwell

Want something memorable to do with the kids? Well, doing the Auckland Bridge Climb would be an absolute ‘high’-light, I promise you.

It’s an incredible adventure that can give your kids a new perspective on Auckland city. Some folks travel the world to do this. If you are lucky enough to live in Auckland (like me) then it would be a crime not to experience this! Or wherever you are in NZ, put it on your bucket list if you are ever in Auckland. It’s a lot of fun.

Here are 10 reasons why you should do it:

It is the one and only bridge climb in New Zealand
A tour guide tells you about the history of the bridge which is super interesting. Learn about the architecture, the stories around when it was built, how it works.
The views are AMAZING including sea, boats, the Auckland skyline, the Auckland Skytower…
See Bungy Jumping up close (or do it if you are a thrill-seeker)

Here are some picture highlights of when I did the climb with my hubby Damien, son Zach, aged 11, and his mate Alex, also aged 11. ps kids have to be aged 10-years-old and weigh a minimum of 35kg to do this.

Wearing onesies and ready to climb!

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Hard-hats on. Game-faces on….

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That’s the mind-blowing view we climbed for! It’s even amazing when it’s raining. Not even a drizzle could dampen this experience.

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The hard-hat team. What an adventure.

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We did it. We feel on top of the world up here whoop. Yeeeeees!!

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We looked down on traffic, boats, sea… and a 360-degree view of Auckland City.

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Here’s the team we climbed with. We all gave the experience the big thumbs up.

Follow inspired Health on Facebook & Instagram too (we do giveaways lots – there’s a $50 prize pack giveaway at the moment – and we also inspire Kiwis with awesome lifestyle inspiration).

InspiredHealthNZ is run by Rachel Grunwell: Blogger, magazine wellness columnist, yoga teacher, marathoner and adventure-seeker.

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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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January 14, 2016

The Tussock Traverse – one of NZ’s most scenic courses

Tussock Traverse

By Rachel Grunwell

It’s a New Year and so it’s time for new adventures. Training for an “adventure” is a top way to keep fit.

It can also scare you out of bed in the morning to train!

A unique event (for walkers and runners) is the Tussock Traverse, one of the most scenic courses in New Zealand (on January 30).

It’s an off-road adventure like no other.

The event showcases the eastern area of the World Heritage Tongariro National Park encompassing Tukino and the Round the Mountain and Waihohonu tracks before finishing at the majestic Chateau Tongariro in Whakapapa.

Victory Events director Jason Cameron says most Kiwis can take part in the event. “Unlike its near neighbour the Goat, the Tussock Traverse is not highly-technical and is very achievable with its range of distance options”.

He says there’s an event option for most ages and abilities (6.5km, 13km and 26km). “It’s not highly-technical; it’s achievable”.

In the 26k expect some rock hopping through a lava field before negotiating the rolling lunar like landscape with volcanic sands through native vegetation before reaching formed tracks in the last 10km.

He says at one point in the race, entrants are “dwarfed by Mt Ngauruhoe on the right whilst capturing stunning views of Mt Ruapehu out to the left”.

Project Tongariro (formerly known as Tongariro Natural History Society) is the event’s charity partner and so entrants help give back, and conserve, the area too.

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Pictured: Craig Kirkwood running in the 2015 Ironman NZ event.

One participant this year will be Craig Kirkwood, 41, an elite runner and coach from Tauranga. He “runs” Craig Kirkwood Coaching. He says this event will be “a training run” for the Tarawera Ultra 100km event on February 6.

His tips for doing the Tussock Traverse (which he came second in last year): Expect the course to feel 10% longer than running on-road, take a good quality raincoat in case the weather turns and “smile” and “enjoy it!”

* For more info check out: www.tussocktraverse.co.nz

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Rachel is the director of inspiredhealth.co.nz/

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October 4, 2014

Piha Walk

Piha Beach is only 40km from Auckland city and it’s one of the best escapes – for the stunning wild and wonderful surf and that beautiful black sand that sticks to your toes. But there’s a walk close by that’s absolutely magic too for a family stroll.
If you haven’t been before, you should check out Kitekite Falls walk in the Waitakere Ranges.

The walk kicks off at the end of Glen Esk Rd and the walk is well signposted; you can’t get lost. A colossal kauri tree stump greets you around here and my kids love to hide in it and pretend it’s a play house.

You must use special spray bottle provided here to blast your shoes to stop a lethal pathogen that is attacking our beautiful kauri trees.

On the walk you encounter a stream, bridges, beautifully-made steps including some that even spiral, and the lush bush here is an absolute escape. Feel the stress from your shoulders evaporate… The air here is just so fresh and energising. But the star of this show is the falls. You’ll stop in your tracks and “wow” will escape from your lips. You glimpse this multi-drop waterfall, that’s 40m high, first through the bush. Then minutes later the falls are near your toes and you rock-hop past it. You can swim here if you’re brave and don’t mind an ice-cold dip.

The walk takes 60-minutes all up if you take it leisurely – or shorter if your strides are strong and you’re not waiting for little ones to catch up.

By the way a doctor named this place. He felt the area reminded him of Scotland. Glen means valley (Gaelic) & Esk means water (Celtic).

ps. A great website on Piha is www.piha.co.nz which gives great ideas on things to do and info about the place.