The Running Yogi & Warriors Captain

canterbury roger and rach stretch

I’m an ambassador for the John West 12km Traverse at the Auckland Marathon event on October 29. Here’s week two of my blog that features on Good magazine too. Here I get some top fitness tips from Roger Tuivasa-Sheck, rugby league player, Vodafone Warrior Captain and Canterbury ambassador. To see the rest of the blogs in this series on Good magazine find the link at the bottom of this blog.

 By Rachel Grunwell

Mind-set and motivation matters. It doesn’t matter what kind of sport or fitness activity you do, your mind drives your motivation..

I did a fitness workout with Roger at Health101 in Auckland – trailling the new Spring season of the Canterbury sports clothing line. Needless to say, I got the questions covered before the workout. Afterwards, I wasn’t useful for much. Other than gasping….

Strength work is a key to Roger’s power on paddocks. Strength work is also a key part of my run training too. Although the crossfire-style work out we did took strength work to a whole new level. Handstand push-ups anyone? Er, yeah, I suck at those too. 

Anyway, here are Roger’s top fitness tips. They don’t suck. They’re worth noting by anyone taking on the 12km John West Traverse event – or wanting to “be their best”.

  1. Train right. Make sure your training is specific to the event. i.e lots of power presses in the gym might not be best in this instance! Be sure to mimic the event into your training as much as possible. 
  2. Nutrition. A healthy diet plays a huge role in success in sport. Especially for game day. On game day I always ensure I have a healthy breakfast and lunch with loads of carbs and protein to get me through a game of footy. I usually have eggs on toast with avocado for breakfast. Lunch is something like chicken or salmon (white meat) with loads of veg. And probably a big smoothie.
  3. Sleep! It’s so important to ensure you get 7-8 hours sleep each night to allow your body to repair and rest before the next big training day or event. I am a big believer in breathing techniques for those nights when I find it a bit tricky to get to sleep. And there is a great app called Mindfulness I like to use every now and then.
  1. FUN! This one is huge. Make sure you enjoy what you are doing. Otherwise there is no point putting your body and mind through the pain and stress of training if you are not enjoying it!
  1. Support. Surround yourself with people who will inspire you and keep pushing you. I am lucky in my team environment to have such an amazing support network. We all know each other so well and can feel when one of the boys is a bit off. We rally together to get them back on track. So having training buddies, family, husbands, wives to keep you on check is a great idea! You will always have those down days, so don’t worry.

Rachel is Good magazine’s wellness columnist. She teaches yoga-for-runners and blogs on website inspiredhealth.co.nz. You can also follow her on 

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

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

Meanwhile, here are some pictures from the Crossfit workout

canterbury frong jump

I think I was a frog in a pervious life chuckle..

canterbury plate lift rach

Plate lifting is good for the arms…

canterbury roger and rach stand

Still standing at the end. Or is Roger just propping me up?

Follow the rest of my blogs in this series via Good Magazine.

 

Resolution Retreats blissful health retreat getaway

resolution retreats complex

By Rachel Grunwell

The way to achieve your wellness goals is through “progression, not perfectionism”.

These wise words ring in my ears as I attend a three-day retreat in the Bay of Plenty.

I’m at Resolution Retreats, high up in the quiet, peaceful and beautiful bush-clad hills of Papamoa. It’s so green here, the air is fresh and I feel blissful and chilled-out just simply being in this stunning location. It’s wonderful to have “me time” and to be in a supportive and welcoming place that nurtures good health. It’s a place just solely for women to transform.

resolution retreats poolside

Here, you can kick-start a restorative journey to improve your own personal and individual health goals.

I’m among about a dozen women, mostly aged 40s and over, who have different goals from weight loss to wanting to improve their overall health, fitness, food knowledge or happiness levels. Some mums and daughters (aged in their 20s) too are here for a special healthy holiday. Others just wish to take a breath, refocus and feel pampered.

Founder and nutritional consultant, Joelene Ranby (pictured below), says she and her team will support everyone on their individual goals. Questions are welcome at any time.

resolution retreats joelene

 

I love that she tells us we can go to the daily fitness workouts or health seminars, or opt out for relaxation time instead, if we wish. It’s a no-pressure environment. One option for example, is walking to the Kaiate Falls. I opted in for that and loved being in nature (I’m pictured by one of the waterfalls below – how bliss does that look)!!!

resolution retreats walk

 

Ranby says she aims to inspire, educate and motivate women with tools on how to de-stress, recuperate and refocus.

She promises to keep things “simple”. She doesn’t want anyone “overwhelmed” and “trying to do everything all at once”. This is a key theme: “progression, not perfectionism”.

She implores us to focus on one important health message daily and think about leaving the retreat with one change to truly focus on back at home. This is because one change at a time, and little by little, we can transform our lives and achieve our wellness goals, she promises.

The itinerary over three days includes daily gentle yoga and different fitness sessions (here’s a pic below of a pool work-out). Seminars range from healthy eating education, to de-coding food labels, and there is a cooking demonstration done by a professional chef who shares helpful and healthy tips and tricks.

resolution retreats pool class 

Everyone raves about the girly-girl pampering sessions (you can get treatments from massages and facials to pedicures on-site). I have a facial which is so good I fall asleep! And a back massage helps me to de-stress down another notch.

I like that the retreat kept things accessible, realistic, and there are lots of real-life ideas shared. Food is super healthy (like this yum meal pictured below), but filling, and I cope okay without sugar (I’m generally a chocoholic!)

resolution retreats meal

The snacks are delicious too on the retreat. Check out this blissball goodness!

resoltion retreats snack

My bedroom is a tranquil oasis and boasts an inside and outside bath. Check out how lush it looks!

resolutuon retreats accommodation

 

I left the retreat feeling inspired and relaxed. What an amazing place where women can focus on themselves… and truly escape briefly the never-ending to-do-list and needs of the kids, partners and work commitments. I’d recommend Resolution Retreats as a friendly place that can empower women with real-life tools to live healthier and happier.

 

Top tips from the retreat:

Quit the guilt.

Keep things simple and focus on one health goal at a time. Don’t overwhelm yourself. “Ladies tend to see the bar too high. We all do it!” says Joelene Ranby.

Protein can help to keep you fuller for longer.

Be organised with meals. It will help stop you reaching for unhealthy snacks.

Figure out the things that “slip you up” and plan around them ie if you love chocolate and chips perhaps don’t buy them or maybe keep them in a place you can’t see them.

Ask yourself before snacking: “Am I eating because I am stressed?”

Exercise and get your heart-rate up before breakfast – even if it’s just for a few minutes. It will help kick-start your metabolism.

This piece was published in Herald group newspapers. The piece was penned by Rachel Grunwell: wellness writer & columnist, marathoner, yoga teacher and the director of this lifestyle website InspiredHealth. Follow InspiredHealth on Facebook (click HERE) & Instagram (Click HERE). We have amazing regular health giveaways and inspiration on living “well”.

Rach 02

Resolution Retreats runs numerous retreats throughout the year, ranging from three days to three weeks.