Podcasts about Havelock North

A group of Havelock North residents are considering legal action in a last-ditch bid to prevent a crematorium being built in the middle of the village. Lawyers say the only avenue open to them is to get the 2024 resource consents, issued by Hawke's Bay Regional Council and the Hastings District Council, overturned. Group spokesperson, Andrew Fulford, joined the Afternoons team to explain further. LISTEN ABOVESee omnystudio.com/listener for privacy information.

On the Matt Heath and Tyler Adams Afternoons Full Show Podcast for the 4th of June - film industry incentives, are they worth the investment? Objections have been raised to a crematorium being built by supermarket in Havelock North - we learnt so much - and listen out for the story of the exploding coffin! Then in our Ask The Expert slot – Matt The Mechanic. Get the Matt Heath and Tyler Adams Afternoons Podcast every weekday afternoon on iHeartRadio, or wherever you get your podcasts. LISTEN ABOVESee omnystudio.com/listener for privacy information.

The man who brutally murdered 18 year old Ariki Rigby in 2022 has been sentenced to life in prison with a minimum non-parole period of 12 years. She was killed following an argument sparked by her wearing a gang member's t-shirt, and her body was found in a burnt out car in Havelock North. Jimmy Heremaia was sentenced in the Napier High Court, alongside Ropine Paul who pleaded guilty to arson and was sentenced to 12 months home detention. Hawke's Bay -Tairawhiti reporter Alexa Cook was there.

NZ Post is copping criticism over its failure to remove Hawke's Bay post-boxes that have been sitting dormant for months. New reports claim six NZ Post boxes across Hastings and Havelock North that were slated for removal are still being used by the public due to a lack of sign-postings. Hawke's Bay Today also spoke to one woman who had completed a free bowel screening test - only to realise it hadn't been sent two weeks later. Postal Workers Union co-president John Maynard says NZ Post should have consulted the public before shutting down the boxes. "Our position is - if people are using those boxes, the company should not be taking them out. This is a publicly-owned institution and if they want to move boxes or take them out, the very least they should do is consult with the local community." LISTEN ABOVESee omnystudio.com/listener for privacy information.

A man from Havelock North has been banned from his local supermarket after raising concerns about trollies blocking the fire exit. Twice this month Tony Hughes snapped pictures of the blocked emergency door to show the store manager. But after shopping on Sunday, he was banned from the premises. Tony Hughes spoke with Ingrid Hipkiss.

On today's episode, Corin Dann speaks Ingrid Hipkiss from Beijing, a man from Havelock North has been banned from his local supermarket after raising concerns about trollies blocking the fire exit, Phil Pennington joins us on the topic of two firefighters wearing the wrong gear who suffered sulphuric acid burns, FENZ incident controller Corey Matchitt joins us for an update on the fire in Waipoua, meanwhle, the Police Association has slammed the beefed-up citizen arrest powers proposed by the Government, saying they are highly risky and could have unintended consequences, and we drank more beer last year but eased back on wine and spirit-based drinks. Those were the findings in Stats NZ data about alcohol consumption in 2024.

They don't know who is calling. And Jesse doesn't know who is going to answer the phone.

A school bus service that has operated in Hawke's Bay for the last two decades has been cut by the Education Ministry - impacting plenty of students, parents and educators. The Ministry has cut the Clive school bus service after a review, claiming there were public buses the students could use instead. Havelock North Intermediate principal Nigel Messervy says the public bus route would be a longer one for students and they wouldn't get back to Clive until 5pm. "In some cases, those children are then walking to their homes - which might be up to a couple of kilometres away. That's a massive day." Havelock North High School principal Joel Wilton agrees the longer commute time doesn't seem appropriate. "I think a lot of parents are finding it pretty difficult in the current situation, even with public transport or school transport available to them - and this is kind of another hurdle." LISTEN ABOVESee omnystudio.com/listener for privacy information.

Cycling New Zealand are hosting the 2024 Pump Track National Championships in Havelock North between August 31st - September 1st.   The event comprises the UCI Pump Track World Championship qualifying event on the first day and the Cycling New Zealand UCI Pump Track Nationals on day two.  Organiser Craig Pattle joined D'Arcy Waldegrave to give the low down on the racing.   LISTEN ABOVE See omnystudio.com/listener for privacy information.

Questions around a certain dinner at a Havelock North restaurant, more on what prescription drugs Pauline Hanna was taking – and unravelling the issues at Auckland Eye.  Friends and colleagues have weighed in at the end of the third week of Philip Polkinghorne's trial.  You can listen to episodes of Accused: The Polkinghorne Trial through The Front Page podcast feed, or find it on iHeartRadio or wherever you get your podcasts.This series is presented and produced by, Chelsea Daniels, with producer Ethan Sills and sound engineer Paddy Fox. Additional reporting by Craig Kapitan and George Block. See omnystudio.com/listener for privacy information.

The Bookshop Detectives by Gareth Ward and Louise Ward. This is fun and really clever – the authors are former UK police officers who moved to Havelock North and opened a bookshop (Sherlock Tomes). The lead characters have a similar background and their names are a play on Gareth and Louise. They get caught up in a decade long murder mystery which happened in the Hawkes Bay town and which – of course – they try to solve. The Survivors by Steve Braunias. Steve Braunias is one of our finest writers and his crime related storytelling is incredibly empathetic and insightful. This is twelve stories of crime, disappearance, mystery and intrigue all centred around the very human lives of the people involved. It's the 3rd (and final) book in a series which he has written along these lines. The others are The Scene of the Crime and Missing Persons. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Secret society, alien pods, private schools, a peak view, floods, a nice quiet village - it has it all!  Michael Fowler speaks with Emile Donovan.

Public health experts say the Government has been unpicking drinking water safety protection since coming to power - and is risking a repeat of the deadly Havelock North camplyobacter outbreak. Co-author and University of Otago research fellow Marnie Prickett spoke to Corin Dann.

University of Otago researcher Marnie Prickett says that even after the campylobacter outbreak in Havelock North, we've still got some work to do.

Bryan talks with University of Otago researcher Marnie Prickett about her new research into NZ's management of drinking water.She's found that even after the campylobacter outbreak in Havelock North, we've still got some work to do.Then, Federated Farmers Manawatū meat and wool chair Heather Gee-Taylor highlights why Feds is a great place for young farmers.And senior reporter Neal Wallace gives an update on the supply chain woes hindering our path to market and what 2024 will bring for sheep farmers.

Labour Party leader Chris Hipkins is due to begin the year in opposition hot on the heels of attending his predecessor's lavish wedding over the weekend. Hipkins was among the many famous faces at Dame Jacinda Ardern and Clarke Gayford's Hawke's Bay wedding over the weekend. The former Prime Minister spoke to Newstalk ZB this morning, saying the wedding was “lovely”. Chris Hipkins and Toni Grace seen leaving their motel the day after Jacinda Ardern's wedding. Photo / George Heard “Aside from a few hiccups along the way, they got the opportunity to enjoy their wedding in relative peace and privacy and I think that's a lovely thing,” Hipkins said. A car doing a burnout across the river from the wedding venue was photographed by a Hawke's Bay Today photographer at the time the vows were being exchanged, and a small group of anti-vax protesters were spoken to by police earlier in the day. A burnout pulled over the other side of the Tukituki River from Craggy Range, just as Jacinda Ardern and Clarke Gayword wed. Photo / Connull Lang Ardern and her TV host partner of almost 10 years began married life at the exclusive Craggy Range winery on the outskirts of Havelock North, where they exchanged vows before a reception full of laughter, cheering and dancing. Hipkins looked relaxed and tanned, dressed in shorts, a T-shirt and sunglasses, as he was leaving the Village Motel in Havelock North with partner Toni Grace. He earlier told the Herald that the event was “lovely” and that he had also taken advantage of the opportunity to indulge in more than a few of his beloved paua and snapper sausage rolls while at the wedding. Paua and snapper sausage roll on the menu at Ardern and Gayford's wedding. Photo / Instagram, Tane Tomoana Ardern gave a five-minute wedding speech, including nods to friends, close colleagues and family, some of whom had twice travelled great distances to be there for the occassion. She gave a special shout-out to Craggy Range and head chef Casey McDonald, who was just about to serve up the main course, before spending roughly a minute talking about her “best friend” and now husband. The wedding was officiated by the couple's friend and former Deputy Prime Minister Grant Robertson. The couple are now heading away on a family holiday. The wedding was originally set to take place in 2022 but was postponed due to the Covid-19 pandemic. Dame Jacinda Ardern and Clarke Gayford pictured at their wedding. Photo / Felicity Jean Photography Fashion designer Juliette Hogan, who made Ardern's dress, and her husband were guests. Official images released by the couple yesterday evening showed a smiling Ardern in the ivory sleeveless, cowl-neck halter gown featuring a high neckline, cinched waist and low back. The former PM also wore a long tulle veil, which was clipped into a chignon up-do, created by hairdresser Tane Tomoana who has previously worked on looks for Ardern. Two buses - including one featuring Hipkins and Grace, former speaker of the House and ex-veteran MP Sir Trevor Mallard and former minister Megan Woods - took some guests to the wedding. Musicians Marlon Williams, Hollie Smith (Gayford's ex-partner) and MC Tali were also spotted among guests. Other political guests included former minister Kelvin Davis, former MP Dame Annette King and fellow former MP Darren Hughes. Ardern's former press secretary Andrew Campbell also attended. LISTEN ABOVESee omnystudio.com/listener for privacy information.

It's called simply the One Stop Kai Shop Convenience Store, but for the 250 people of Raupunga and passers-through it is the first store in a decade in the State Highway 2 town which is 82km from Napier with 35km from Wairoa. Chris says he's heard the hangi and paua pies are a huge hit. Also Chris talks to Kathryn about the people building makeshift driftwood huts on the beach off Marine Parade in Napier. And a 40 year labour of love, John Timpson's incredible Havelock North garden is now being open to the public.

Drax Project is excited to announce their highly anticipated Summer Run of shows this December and January. This exciting news comes alongside a new album announcement and a brand new single ‘Oh My' from the four piece.  The Summer Run will kick off on Thursday December 28 at the Mangawhai Tavern, followed by a show at the Waihi Beach Hotel on Friday December 29 both of these dates will have pop artist Aacacia as support. Fans can then catch the band at Butlers Reef on Friday January 5 which will have legendary Kiwi act Elemeno P on support duties, and finally, the tour will conclude with a performance at Havelock North's Black Barn on Friday January 19 with another special act to be announced on the bill there.  The band members, Shaan Singh (vocals, saxophone), Sam Thomson (bass), Ben O'Leary (guitar), and Matt Beachen (drums), are thrilled to be hitting the road once again and can't wait to connect with their fans throughout Aotearoa. Tickets for The Summer Run are on sale Friday 27 October at midday from ticketmaster.co.nz. Be sure to mark your calendars and secure your tickets early, as Drax Project's shows have a history of selling out quickly.  See omnystudio.com/listener for privacy information.

Professor Peter Lineham talks about the Golden Dawn in Havelock North.

Professor Peter Lineham talks about the Golden Dawn in Havelock North.

The sudden closure of an aged care unit in a Hawke's Bay retirement village has left the families of more than 20 residents scrambling to find alternative care. Havelock North's Mary Doyle Rest Home informed its Nimon House residents early in August that it'd be closing later that month. But the daughter of one resident says he'll be staying put until his new care facility is ready to take him on. Meanwhile, industry experts say that with investment in aged care dwindling, there will be ramifications for the entire health sector if Te Whatu Ora doesn't rethink its strategy fast. Tom Taylor reports.

On today's First Up pod: we take a walk through a unique light and fire festival in Havelock North; Green Party co-leader Marama Davidson talks to us about the PREFU - otherwise known as the pre-election fiscal update; possibly the world's ugliest car is up for sale on TradeMe, but it's all for a good cause and First Up visits a high school in the tiny town of Ruatoria. First Up - Voice of the Nathan!

Louise Frend, managing director of Unique Stays & Experiences, talks with James Shillinglaw of Insider Travel Report about the Mangapapa Hotel, located in Havelock North near Napier in New Zealand's Hawke's Bay region. Frend describes the historic luxury boutique country estate, which has just 12 rooms, a restaurant, day spa and a pool. Frend, a travel and tourism expert, owns a company that specializes cost-effective, personalized marketing solutions showcasing New Zealand tourism products. This video is from a fam trip offered by Down Under Answers. For more information, visit https://mangapapa.co.nz, https://uniquestays.co.nz or www.duatravel.com. If interested, the original video of this podcast can be found on the Insider Travel Report Youtube channel or by searching for the podcast's title on Youtube.

Thanks to Bayleys, Staf runs through the Property of the Week - taking us the beautiful region of Havelock North for an orchard paradise. Learn more about your ad choices. Visit megaphone.fm/adchoices

Louise Ward of Wardini Books in Havelock North reviews Project Nought by Chelsey Furedi, published by HarperCollins

National and ACT must think their voters are morons with Simeon Brown saying that adding Maori to a place name would be "More confusing" and they "should all be in English" Brown must think his voters are thick as pig shit if it's too confusing for them that perhaps both "Havelock North" and "Karanema" are on the same sign. Or is he correct in his analysis of his voters? Come support the work we're doing by becoming a Patron of ⁠#BHN⁠ ⁠https://www.patreon.com/BigHairyNews⁠ Like us on Facebook www.facebook.com/BigHairyNews Follow us on Twitter. @patbrittenden @Chewie_NZ

Labour's made a huge amount of noise about and announcement of their first policy, which isn't a policy but keeping the status quo. The irony is also that their announcement that they will not raise the superannuation age is something NZ probably needs to do, and something that Chris Hipkins has said in the past NZ should do. National and ACT must think their voters are morons with Simeon Brown saying that adding Maori to a place name would be "More confusing" and they "should all be in English" Brown must think his voters are thick as pig shit if it's too confusing for them that perhaps both "Havelock North" and "Karanema" are on the same sign. Or is he correct in his analysis of his voters? Fox News goes full "woke" with their guidelines around how people can identify and which bathroom they use in the FOX News buildings. It's almost like they say one thing on air, while doing the complete opposite behind the scenes. Finally, Property Investors are doing an awesome job making the choice clear between National and Labour. A vote for National is a vote for more investment properties, a vote for Labour is a vote for investors to release properties into the market to be purchased and help with the housing crisis. Don't think that's their intention, but Labour should run with it and show what investors are saying as it will help their campaign. Come support the work we're doing by becoming a Patron of ⁠#BHN⁠ ⁠https://www.patreon.com/BigHairyNews⁠ Like us on Facebook www.facebook.com/BigHairyNews Follow us on Twitter. @patbrittenden @Chewie_NZ

Editor of Hawkes Bay Today Chris Hyde talks to Kathryn about Hawke's Bay being named one of the 12 wine capitals of the world, the reopening of State Highway Two to Wairoa and what that means for the community, and the Havelock North coffee shop which gave away free coffees after its Eftpos stopped working. Locals have been quick to pay up. 

So the question today is “are we being ripped-off big time by the Government's latest version of its water reforms?” That's the question. And my answer is a resounding “yes”. And it's the rip-off bit of the “Affordable Water Reforms”. Until yesterday, they were called the 3 Waters reforms. Today, they're known as the “Affordable Water Reforms”. You may already know my view on the money the Government's previously put on the table in exchange for the water assets currently owned by local councils. I'll get to that. But, first, let's remember what these reforms are all about. A few years back, in Havelock North, a whole lot of people got really crook and a few people actually died after the drinking water up there got contaminated. And, quite rightly, after that happened everyone sat up and wanted to know how that sort of thing could happen in the modern day and councils all around the country got a bit spooked. Because they didn't want the same thing to happen in their neck of the woods. So, in Christchurch for example, the council started looking underground to see what sort of shape its water infrastructure was in - and it wasn't pretty. There was a particular issue with the well heads. Which meant, potentially, all that beautiful Canterbury water was coming out of the aquifers but, by the time it reached your kitchen, it could've been contaminated a bit because of the state the wellheads were in. So panic stations at council HQ and they started putting chlorine in the water to protect us. And they got on with the job of repairing the well heads. That was the band-aid bit. Then the Government stepped in and said “we don't trust you councils to do the right thing anymore”. That isn't exactly what they said, but you get the gist. And so it came up with the 3 Waters reforms. Which, basically, meant that councils wouldn't be responsible anymore for drinking water, wastewater and stormwater - and four new entities would be set-up around the country to take over. But, for the Government to take over and make decisions about what happens with water services, it needed to actually own the infrastructure that delivers water to houses and businesses. The infrastructure that takes the wastewater away from houses and businesses, and the infrastructure that gets rid of stormwater. Pipes, pumps - all that stuff. Which are worth a truckload of money. In Christchurch city, for example, the pipes and pumps and all the other stuff owned by the Christchurch City Council is valued at about $6.9 billion. And guess what the Government offered to pay for it when it first came up with the 3 Water plan? $120 million. And ever since that $120 million's been on the table, I've likened that offer to paying an as is/where is price for a house that's had all its earthquake repairs done. $120 million in exchange for $7 billion worth of assets was just offensive. But yesterday, it got a whole lot worse. Because instead of offering $120 million for assets $7 billion worth of assets - the Government's reduced the offer to $30 million. $30 million in exchange for billions of dollars of assets. The reason for this, of course, will be the fact that the Government has to find money to set up 10 new water authorities around the country - instead of the four it originally proposed in the first version of its reforms. Which, in a way, is a bit of a tale about being careful what you wish for. Because councils all around the country have been saying having just four water authorities is crazy. So the Government's said “fine, we'll give you 10. But that's going to cost, so we'll pay you less money for your assets”. Which, as far as I'm concerned, is nothing short of outrageous.See omnystudio.com/listener for privacy information.

Anahera Rigby shares her heart-wrenching testimony along with that of her sister Ariki. Ariki Rigby was found in a burnt out car in Havelock North. The killers have still not been found.

At one point during the weekend, I was speechless. Because I couldn't believe it. The National Party was actually announcing a policy. It was a bit light on detail, so maybe it was more a statement of intent. But let's call it a policy. And it was all to do with 3 Waters. Which has been a real political hot potato - possibly the hottest political hot potato we've had since the seabed and foreshore legislation debate nearly 20 years ago.  As you'll know, after the situation in Havelock North a few years back when the water supply system failed and a whole lot of people got crook and a small number died, the-powers-that-be have been trying to work out what to do to avoid something like that happening again. Generally, there's been agreement that the quality of our water systems up and down the country is variable - and there's been a lot of talk about what to do about it. Enter the Labour government, which came up with its 3 Waters legislation. Which, I think it's fair to say, has been based on the assumption —rightly or wrongly— that all councils are doing a hopeless job of running their water systems and the government could do a better job. So we're talking drinking water, wastewater, and stormwater. The 3 waters. And like it's done with the health system and the polytech system, Labour wants to centralise control of water infrastructure by taking responsibility for all things water away from councils and putting it in the hands of new water authorities. There would be four of them. With one responsible for pretty much most of the South Island. The areas that are Ngāi Tahu would be covered by this one water authority. The Ngāi Tahu boundary being relevant because, under Labour's plan, the water authority would be co-governed by council representatives and iwi. And there's been a lot of noise about the co-governance part - mostly because it seems no one actually understands what that means. A few weeks back when I spoke with Te Maire Tau from Ngāi Tahu, he struggled to explain co-governance. And then half an hour later I spoke to National's Christopher Luxon, and he couldn't really explain it either. But somehow it's become the big bogeyman. And some politicians have been more than willing to tell us we should be scared of it but when you ask most of them what it is, they struggle to explain it. But don't let that get in the way - just be scared of it. Well, I'm yet to be scared. But back to National's 3 Waters policy announced at the weekend. Essentially, it answers the question we've been asking for a while now - which is, when National says it will repeal and replace the 3 Waters legislation if it forms the next government, what will it replace it with? And we now know, that it will replace Labour's idea of a complete takeover with a big stick approach. Essentially, National is saying that instead of taking assets off councils and running water services centrally, it would let councils hold on to the assets but it would tell councils what needs doing and what they need to invest to keep their water infrastructure up-to-scratch. And it would require councils to ringfence money specifically for spending on water infrastructure and services. If they didn't do that, they'd get the big stick. National says councils would be free to charge for water whatever way they see fit. The council would just have to spend any revenue it gets on water services and nothing else. National says because of this ringfencing, councils could then borrow money for water infrastructure and services. As far as I'm concerned, National has failed to deliver a credible alternative to Labour's 3 Waters policy. Yes, it delivers on National's promise to keep water in local ownership and control. But I think it's an approach that might've sounded credible a few months ago - but not after the disastrous flooding issues we've seen over the last few weeks. Which has had me looking at the whole 3 Waters thing in a different light. The main thing for me about Labour's plan has been this seizing of council assets and paying a peppercorn price in exchange. In Christchurch, the Government is offering $120 million for $8 billion of water infrastructure assets. So I've thought all along that that part of it is nutbar. But if National thinks it's a much better idea to let councils hold on to their water assets and tell them what to do with them, and let them charge for water free range and get themselves into huge debt to pay for what the Government is telling them to do - then that's a fail as far as I'm concerned.See omnystudio.com/listener for privacy information.

Businesses left out of pocket because of Cyclone Gabrielle have been promised $50 million in government support. The Government says more support is still to come, but with a staggering number of crops destroyed and paddocks buried under silt, this initial cash injection might be stretched thin. Havelock North farmer and consultant Robbie Hill, and Gisborne-Wairoa president of Federated Farmers Toby Williams spoke to Corin Dann.

The Havelock North community is pitching in to help residents whose homes have been inundated with sewage-contaminated water and mud. The Mangarua Stream rose quickly, as cyclone Gabrielle hit swamping the rows of houses on Joll Road. Tess Brunton visited to check on the clean up efforts.

"It's very rough up there." That was the message from Prime Minister Chris Hipkins today after a harrowing visit to the devastated Hawke's Bay. The death toll from Cyclone Gabrielle is at least eight, with four people known to have died in Hawke's Bay. Most in the Esk Valley which Mr Hipkins describes as 'being full of mud'. An emergency response team from Australia has arrived this afternoon to help with the search for more than 4500 people who remain uncontactable. Power, internet and phone service is still patchy for many people in the region making communication difficult. But Mr Hipkins says as at 4pm 70 percent of cell towers across Northland and Gisborne and Hawkes Bay were operational, allowing customers to text and make phone calls. He hopes this will be 75 percent on Saturday but says data will take much longer. About 62,000 people are without power across the Upper North Island but 90 percent of customers in Hastings are now connected and 95 percent of Havelock North is now connected. Whilst fuel and food supplies are on their way to both Gisborne and the Hawke's Bay by air, sea and land, Mr Hipkins warns we need to be prepared for disruptions to our food supply. [embed] https://players.brightcove.net/6093072280001/default_default/index.html?videoId=6320652583112

The General Manager of Yummy Fruit has been stranded at the Jet Park Hotel in Auckland since returning from a business trip to Europe on Monday, as all roads to his Havelock North home are out. In a cruel irony, he's managed to get a better handle on the devastating flooding situation than those on the ground, due to the communication difficulties in Hawkes Bay. Today we look at the impact of the silt on apples and other crops, and how 22 of his workers were rescued from a rooftop yesterday.See omnystudio.com/listener for privacy information.

"The most significant weather event this century." That's the way Prime Minister Chris Hipkins has described the impact of ex-tropical cyclone Gabrielle. Communication and physical access to many communities, particularly in Hawke's Bay and Tairawhiti, remain difficult, with power outages adding to the strain. Hipkins said he is particularly concerned about Wairoa, where the Wairoa River has burst its banks, inundating 10-15 percent of the town which is home to around half of the town's 8000 population.  Communication was only partly restored late last night through the use of a Star Link terminal. Hawke's Bay Civil Defence said Wairoa has only one day's worth of food, and enough drinking water for two days. They have made a request to NEMA for enough food and water to supply the district for seven days. Travel between Napier and Hastings is not possible. SH2 is out due to flooding, with the Ngaruroro River Bridge closed due to flooding. SH51 is also closed due to severe weather conditions".  Further north, Wairoa is cut off as State Highway 2 Gisborne to Ōpōtiki and Napier to Gisborne is closed as is State Highway 35 Gisborne to Hicks Bay A Tokomaru Bay business owner said the highway through Tairāwhiti has sustained incredible damage.  Peter Cunningham of Highway 35 Cafe spent last night sheltering at an uphill marae along with most of the town's population.  He said Tokomaru Bay has been flooded - but Uawa/Tolaga Bay appears to be the worst-affected.  Gisborne residents are being asked to urgently conserve water after a break in the city's main supply, somewhere between the dams and the treatment plant.   The Government estimates roughly 2500 people have been displaced by Cyclone Gabrielle so far. This includes 1000 people in the Far North, 400 households in Auckland, 93 in Bay of Plenty, 75 in Waikato and roughly 1000 people in Hawke's Bay.  But with communication sparse, officials have struggled to get an idea of the damage caused throughout the country. Northland Civil Defence said hundreds of people were evacuated in Dargaville yesterday after the Awakino River burst its banks.   Further south, hundreds of people were rescued from raging flood waters in Hawke's Bay after rivers burst their banks. Hawkes Bay civil defence reported late last night that a woman in Putorino had died after a bank collapsed onto her home. Police visited the property following a missing person's report and undertook rescue efforts but were unsuccessful. And a body was found on the shore in Bay View, Napier shortly before eight-PM last night. It is not yet known if the death is connected to the flooding. Kevin McCormack spent most of the day on his roof with his wife and two neighbours after the Tutaekuri River in Napier burst its banks. In Muriwai, near Auckland, Fire and Emergency will resume the search today for the volunteer firefighter missing in a landslide. Dave van Zwananberg is a vet at Vets North in Kumeu. He is trapped in the wreckage of a house that collapsed. A person is in a critical condition in hospital after being hit by a a falling tree fell in a Kohimarama playground yesterday afternoon. AT's Executive General Manager of Safety, Stacey Van Der Putten said: "Aucklanders should be prepared for delays and disruption to travel today as flood damage, sea conditions, power outages and fallen trees continue to affect our roads and public transport network." Work is well underway to assess and repair damaged roads, with over 500 crew members working across Auckland. While dozens of roads have been reopened, there are currently more than 100 roads closed or partially closed. Many thousands of people still don't have power this morning and face extended outages. Power outages have been reported for 60,000 customers across Hastings, Havelock North, Napier, north along east coast to Tūtira and south to Waimārama. It is expected to take some time before power is fully restored across the region. At its peak earlier yesterday, across the country close to 225,000 people were without power, authorities said.  

All I want for Christmas is a new Local Government Minister. Because, as far as I'm concerned, Nanaia Mahuta has blown it. And I don't think I can believe a word she says anymore. I suspect some of her government colleagues might be starting to feel the same. It's all to do with revelations that she continued to consider entrenching part of the Three Waters legislation, despite Cabinet ruling it out back in May. More than six months ago. Three Waters, of course, being stormwater, wastewater and drinking water which, at the moment, local councils are responsible for. But the Government thinks they aren't up to the job and wants to set-up four new water authorities to take over. Which all goes back to 2016 when the water supply in Havelock North got contaminated and four people died and about 5,000 people became unwell. So the Government is going all one-size-fits-all on it, and is taking control of Three Waters - stormwater, wastewater and drinking water - away from every council in the country. Last week, the legislation required to establish these new water authorities passed its third reading in Parliament, meaning the coast is clear for the Government to press on with the Three Waters reforms. There are other bills still to be passed, but the one that went through last week means we are on the way to having four new authorities in charge of stormwater, wastewater and drinking water around the country. The two other bills yet to go through Parliament are a given because the Government has a majority in the House and can pretty much do what it likes. So right up until the 11th hour last week, the Water Services Entities Bill included an entrenchment clause which was, apparently, put in at the last minute at the request of the Green Party. What the entrenchment thing was meant to do was ensure there couldn't be any privatisation of water services in the future, unless 60 percent of MPs supported it. But there was a huge outcry from constitution experts because this sort of thing normally only applies to things like the voting age, not government policy. And so when that all happened, the Government said ‘ooh, that was a mistake, that shouldn't have been in there. We'll take it out'. I remember hearing Aysha Verrell saying on Newstalk ZB that Cabinet was taking collective responsibility and they were all moving on and there was nothing to see here. Collective responsibility it would seem for what their Cabinet colleague - Local Government Minister Nanaia Mahuta - has been up to, which has prompted calls for her resignation. Here's what National's Chris Bishop said on Newstalk ZB this morning: "Nanaia Mahuta has been donkey deep in cahoots with the Greens on this and, of course, that is in complete defiance of what the Cabinet had already agreed." And Bishop is saying she can't get away with going behind the backs of her Cabinet colleagues for going into cahoots with Green Party MP Eugenie Sage on this entrenchment thing. The same Eugenie Sage who I had thought, on the basis of what the Government's been saying over the past week or so, only had this entrenchment idea at the last minute and somehow got it added in to the legislation. But not so - as we are learning today. Because it seems that Nanaia Mahuta and Eugenie Sage were looking into the entrenchment thing for about a month before the Bill went through Parliament. Despite Cabinet ruling it out more than six months ago. Mahiuta even had government officials providing advice on it - she was going the whole nine yards. Which makes you wonder, doesn't it, what these government officials must have been thinking when they heard the Government banging on about this entrenchment thing being a last minute mistake. It beggars belief that the Government thought it could get away with such a cock and bull story. Well it got away with it for a few days - but it's all out in the open now. Nanaia Mahuta has been found out, and she has to resign. I've said previously that I think she's the worst Foreign Minister we've ever had. She can now add Local Government to her list of non-achievements.See omnystudio.com/listener for privacy information.

Kia Kaha, Kia Ngakaunui! That's the motto for the high school I used to attend. It's Maori for "Be Brave, Have Courage!" In other words, "Be strong and courageous!" Only be strong and courageous! Be careful to follow all My commands - do not turn to the right or to the left. Meditate on My Words night and day and in so doing you will make your way prosperous and will have great success. Only be strong and very courageous! Joshua 1 (*** Read on to access a 90% off coupon to help train you in the one skillset that made the greatest difference to me ***) This week I am in New Zealand visiting family and doing a two day executive retreat. I have gotten to spend time reconnecting with family and also drive past places we used to live and work. I got to drive from Taupo to Hawkes Bay, passing farms that I used to visit as a business consultant. I got to drive past the sports grounds where I played rugby. I got to walk the streets where I used to live. I got to see the trails I used to run and the office I used to operate from as a relationship manager with an agricultural bank. I got to remember what my life was like and the challenges that I faced and the thinking that I operated in. This morning I am in Havelock North staying with my wife's parents. I am now sitting on the couch and reading my bible and journaling what I am grateful for and marveling at how the Lord has led us and guided us and provided and challenged us to grow at every step.  I read in Psalm 61 I read in Joshua 1:2-9 paraphrased "...the time has come for you to lead... ...wherever you set foot, you will be on land I have given you... ...I will be with you as I was with Moses, I will not fail you or abandon you. ...Be strong and courageous, for you are the one who will lead these people to possess all the land I swore to their ancestors. Be careful to obey all the instructions Moses gave you. Do not deviate from them, turning either to the right or to the left. Then you will be successful in everything you do. Study this book of instruction continually. Meditate on it day and night so you will be sure to obey everything written in it. Only then will you prosper and succeed in all you do. The price for you to be all God has made you to be has already been paid. There are no exceptions or excuses. And it takes courage to believe that, step into it, keep walking and refuse to be defined by your situation, circumstances, genealogy, job (or lack thereof) and especially what people may have said about you. 1. Listen  2. Follow 3. Repeat So here's the greatest key for me in making 'my' way prosperous. It is listening to the voice of God. Follow the voice of God. Don't turn to the left or the right. Stay on course. And as I have done that I now look back amazed at what we have gotten to do, where we have been able to serve and the legacy that is now all over the world.  So I want you to do the same! We turned our journey into a mini course that will equip you to hear the voice of God for decisions you need to make daily. Use code: THANKFUL1 on HeyGodWhatNow.com to get $90 off until the end of December, 20222. You pay less that 10% normal price. Just $7 USD. Why? The greatest secret of my success is listening and following the voice of God. This is a very practical course on how to hear God on a daily basis, how to know it is His voice and how to apply what you are hearing to daily situations. We also cover what to do when what you hear doesn't happen like you think and how to do this with others. It's not easy. It takes courage. So  Kia Kaha! Kia Ngakaunui! Be brave and have courage! Only, be strong and very courageous!!!

Louise Ward of Wardinis Bookshop in Havelock North reviews The Little Match Girl Strikes Back by Emma Carroll, published by Simon & Schuster.

Louise Ward of Wardini Books in Havelock North reviews The Cemetery Boys by Aiden Thomas, published by Macmillan

Louise Ward of Wardinis Bookshop in Havelock North reviews Skandar and the Unicorn Thief by AF Steadman, published by Simon and Schuster.

A Havelock North mother who was told she should leave a local playground because her moko kauae was scaring children wants to meet again with the women who insulted her. Jay Scott was with her own four children last week when the two women approached her, asked where she was from and told her there were other parks she could use. She's had overwhelming support since posting about her experience online but told RNZ reporter Sam Olley that at the time she was furious.

Louise Ward of Wardinis Bookshop in Havelock North reviews The Stranger Times by CK McDonnell (2nd in This Charming Man series), published by Penguin.

Environment groups are outraged at a proposal by the brand new water regulator to increase the amounts of some toxic chemicals allowed in drinking water. Pesticide Action Network NZ coordinator Dr Meriel Watts says it is "bizarre" and "unjustified". Consultation on the new drinking water standards closed yesterday. Taumata Arowai is a key pillar of the Government's Three Waters reform programme - and came out of the inquiry into the Havelock North's drinking water supply contamination outbreak. Taumata Arowai says the standard were reviewed by the Crown research agency ESR, the Cawthron Institute, the Ministry of Health and are aligned with World Health Organisation guidelines. Dr Watts spoke to Susie Ferguson.

I remember the day after the big Christchurch earthquake in February 2011, listening to the battery-powered radio and hearing all the talk about the risk of water contamination. That was because they reckoned at the time that about 50 percent of the city's underground water and sewerage services had been damaged. I can't remember if that figure about the extent of the damage changed much over time - especially once they started digging up the roads to fix things - but that was what they were talking about in the early days after the quake. And so we were boiling the water before we drank it then, weren't we? Some of us were also busy tracking down those springs around the place which let us get our hands on some of the purest water anywhere. The water that Christchurch people are so passionate about protecting. So, one of the first things the council in Christchurch did to deal with that risk of contamination after the quake was to put chlorine in the drinking water. And it kept doing that until December 2011, when mayor Bob Parker (now Sir Bob Parker) announced that Christchurch's water was “absolutely chlorine-free". He said: "The beautiful purity of the city's water supply is back,. Regaining the quality of our water is a major step forward in the recovery." It was early days in the recovery, wasn't it? December 2011. But that was when the chlorination of the water stopped. I say “stopped”, not “ended”, because fast-forward to early 2018 - which was when the Christchurch City Council decided to bring the chlorine back after it reviewed its underground wells and pumping stations and found that things weren't as they should be. And so, in March 2018 they, somewhat reluctantly, agreed to use chlorine to treat the water at the 56 pumping stations in Christchurch because there was an issue with the wellheads which needed to be sorted. This, of course, came after the situation in Havelock North in 2016 when three people died and 5500 got crook because of a disease in the water supply there. That very unfortunate incident has become - and I'm not wanting to sound crass here - but it's become the Government's poster child for its Three Waters reforms, hasn't it? But, back to Christchurch, where we still have chlorine in the water in some parts of town. Despite some of our local body politicians banging on about getting rid of it. Now all of that stuff with the chlorine started way before the Covid pandemic. And it happened at a time when, I think, people were far more willing to just go along with whatever they were told needed to be done to protect the community and our health. It is a very different environment today, because most people are sick and tired of being told what to do. And it's the environment in which Christchurch City Council is having to work out how it is going to go about putting fluoride in our drinking water. So we won't just have chlorine - we'll have fluoride in our water too, because the Ministry of Health says we have to. Until now, councils have decided for themselves whether to fluoridate their drinking water. And Christchurch hasn't done it. Hasn't thought it's needed. In fact, Christchurch is the largest city in the country not to be fluorinated. But late last year, the Government passed legislation which takes that control out of council hands and gives the Director-General of Health, Dr Ashley Bloomfield, the power to force councils to fluoridate their drinking water. And that's exactly what he's doing - and early next month Christchurch city councillors will be told what it's going to cost. The estimates are being done by council staff right now. The money for fluoridation of Christchurch's drinking water won't be coming from the Government, by the way. The council is going to have to pay for it - although I see Mayor Lianne Dalziel is pushing back on that, saying whatever it costs, the Government should be paying because the Government is forcing the council to do it. So,...

Four students at Te Mata Primary School, in Havelock North, have tested positive for Covid-19. The cases are being treated as Omicron, and Hawke's Bay DHB staff are following up several close contacts. Te Mata school principal Patrice O'Connor spoke to Corin Dann.

Three Waters is back on the agenda today. 23 local councils are going to Parliament to make their opposition clear. That's around a third of the local bodies affected by Three Waters, but it doesn't mean the other 44 are all on board. And they're right to be suspicious of it. Three Waters will take away all those council-owned drinking water systems and the storm water and the wastewater...and hand it over to four unelected regional bodies. Now, when the Minister is asked to explain why we need to do this at all, she points to the Havelock North incident five years back. And fair enough, that was terrible. Drinking water contaminated with sheep faeces, thousands of people made sick and at least four dead as a result. Not good enough. We also have major problems in some of our bigger centres with broken down old systems that leak sewage when it rains. Not good enough. Then you've got the Auckland issue; a massive failure to build and upgrade, despite milking huge fees from developers to connect new builds to the network. Not good enough. But each of these problems is distinct to each of the local bodies in charge. Local bodies spending millions on cycle lanes no one wants, millions more on pie-in-the-sky crazy economic and social projects which are not even their business, let alone their area of competence. Pick up the rubbish, fix potholes in the streets and provide a decent water supply and sewage system. I'm not pretending there isn't a problem with water. But Three Waters is not the answer. It's got nothing to do with improving water, but everything to do with centralising power and snatching assets from those councils which actually have done a good job. 

Louise Ward of Wardini Books in Havelock North reviews Dragon Skin by Karen Foxlee, and Poison for Breakfast by Lemony Snicket.

Louise Ward of Wardini Books in Havelock North reviews Dragon Skin by Karen Foxlee, and Poison for Breakfast by Lemony Snicket.

Louise Ward of Wardini Books in Havelock North reviews Our Own Backyard by Anne Kayes, published by Bateman.

Havelock North is a small country village near Hastings renowned for its art, wineries and it's cafes and restaurants.Travel blogger and Hawkes Bay native Megan Singleton has been travelling around Havelock North eating away around the village.She joined Francesca Rudkin to explain two restaurants she recommends in the area.LISTEN ABOVE

The wait will soon be over for Lorde fans - she will return to New Zealand stages for a summer tour.Lorde will embark on a tour of the country in February and March next year which includes dates in Auckland, Christchurch, Lower Hutt, Upper Moutere, Havelock North, and New Plymouth. She is playing outdoor venues fitting with the summer theme of her new song.Fans rejoiced when the two-time Grammy winner released Solar Power on June 11 and signalled her return. The summery anthem is the first single from her new album of the same name.The tour begins in Christchurch in February with a slot at the city's Electric Avenue festival, before a show at Upper Moutere's Neudorf Vineyards and heads back across the Cook Strait for a show at Lower Hutt's Days Bay on March 1.The singer continues the tour with dates at Havelock North's Black Barn Vineyards and New Plymouth's TSB Bowl of Brooklands before concluding with an epic finale at Auckland's Outer Fields, Western Springs, on March 5."Turning it on in a new kind of bright in 2022 . . ." the tour art reads. Solar Power will be released on August 20.Tickets for the shows go on sale Monday, July 5, and eager fans can snap up presale tickets on Monday 28 June and Wednesday, June 30.Lorde also announced dates for shows in Brisbane, Melbourne, Sydney, and Perth and she will also play shows across Europe, the United Kingdom and North America next year.The Solar Power tour marks Lorde's first live shows in New Zealand since her 2017 tour of Aotearoa in support of her last album Melodrama. Tickets sold out within minutes, including for three shows at Auckland's Powerstation.In an email message to fans when Solar Power was released, the Green Light singer teased details of her upcoming new album."The album is a celebration of the natural world, an attempt at immortalising the deep, transcendent feelings I have when I'm outdoors. In times of heartache, grief, deep love or confusion, I look to the natural world for answers. I've learnt to breathe out, and tune in. This is what came through." New Zealand tour datesChristchurch: Saturday February 26 - Electric Avenue festival, Hagley ParkUpper Moutere: Sunday February 27 - Neudorf VineyardsLower Hutt: Tuesday March 1 - Days BayHavelock North: Wednesday March 2 - Black Barn VineyardsNew Plymouth: Friday March 4 - TSB Bowl of BrooklandsAuckland: Saturday March 5 - Outer Fields, Western Springs

New Zealand music industry icon and Te Reo champion Hinewehi Mohi has been recognised for her dedication to her music and culture.The Waipukurau-born singer and producer has been made a Dame Companion of the New Zealand Order of Merit (DNZM) for her services to Māori, music and television in the Queen's Birthday Honours List.Mohi said the recognition is a wonderful tribute to all those who've supported her, whanau, hapū, iwi and all the champions of Te Reo Māori who've been working hard to revitalise the language."Through music I have found a platform to really provide an access point for people to be able to access the language and the culture and experience it that way," she said.The 57-year-old has been an integral part of New Zealand's music industry since the 1990s and is well-known for her performance of the national anthem in Māori at the 1999 Rugby World Cup in Twickenham.It was the first time this had been done at an international rugby match, leading into the now customary practice to sing the anthem both in Te Reo Māori and English.Mohi is also an award-winning television and music producer, but says her real passion project is Raukatauri Music Therapy Centre, which she co-founded in 2004 for people with disabilities.She first experienced music therapy in London in 1999 when she was promoting her music and singing the national anthem with her daughter Hineraukatauri who has cerebral palsy.Mohi said her daughter acts as constant inspiration.Raukatauri now has around 600 people receiving music therapy each week in its three centres in Hawke's Bay, Auckland and Whangārei.Mohi, her daughter and Auckland-born husband moved back to Hawke's Bay from Auckland four-and-a-half years ago, and said she loves being home.It was at her Havelock North home that she produced the 2019 album Waiata/Anthems, supporting well-known musicians including Six60, Drax Project Stan Walker and Bic Runga to re-record their hit songs in Te Reo Māori.She said she loved being able to help those artists connect with the language."Through that they connected to the culture and their own whakapapa, their own genealogy and heritage," Mohi said."For pakeha artists that have done the same thing, it's really empowered them as well to feel whole and complete as New Zealanders."Waiata/Anthems debuted at number one on the New Zealand top 40 chart and achieved gold record sales.She said it's been amazing to see the likes of Drax Project and Six60 perform hit songs in Māori to live crowds, around the country and on stage in Hawke's Bay.Hinewehi Mohi also became a Member of the New Zealand Order of Merit in 2008 Queen's Birthday Honours List.text by Louise Gould, Hawkes Bay Today

Do nothing and a big bill is what New Zealanders might face if change does not happen. That's the conclusion of a ream of studies looking at water reform released by the government today. The 600-pages of analysis estimate upgrading the decrepit and sometimes dangerous systems could cost up to $185 billion over the next three decades. The systems for drinking water, storm water and sewage came under the microscope following the fatal Havelock North contamination scare in 2017. It also followed this year's problems in eastern Otago where residents were forced to resort to tanker water after high lead levels were detected in the main supply. Today's studies reinforce urgent reform is needed, and recommend consolidating the country's 67 council-owned and managed water service providers into a smaller group of suppliers. Stuart Crosby is the president of Local Government NZ and is on the three waters working group. He talks to Lisa Owen.

Officials will be able to enter marae without a warrant under a new water safety proposal, even though no marae water supply has ever caused an outbreak of illness.  The Water Services Bill is a response to the 2016 Havelock North drinking water crisis, and plans to impose tighter restrictions on suppliers across the country.  But many Māori say its unacceptable for officials to come onto marae without their permission, and impose rules on places governed by tikanga.  Te Aniwa Hurihanganui has this report.    

Newstalk ZB is back with another edition of Hidden Spots on Summer Breakfast.This is where we take you on a bit of a virtual road trip around the country - and give you tips on attractions you may not know about.Birdwoods Gallery and Sweet Shop in Havelock North is a 'must see' for all visitors and locals, offering a gallery, sculpture garden, cafe, real fruit ice-cream shop and our much loved old fashioned sweet shop.Opened in 2005 by Bruce and Louise Stobart, the Gallery's home is the original church hall from St Peter's in Waipawa built in 1894.Owner Louise Stobart joins Tim Dower to talk about the attraction.LISTEN ABOVE

The world of Covid-19 has forced some people to switch their livelihoods around entirely. A Havelock North woman used to sell safari trips to Africa - now she's working as a coffee roaster. She's one of about 17,000 women in New Zealand who left the tourism industry due to Covid-19 - far higher than the number of men. Hawke's Bay reporter Tom Kitchin has more.

Contrary to popular belief, optimum nutrition is not one-size-fits-all. What works for others may not work for you. Our body type is dictated by genes that we cannot change. What we can do is tailor our exercise and diet so that our genes respond and are expressed the way they are supposed to.  This week, Neil joins me to explain how to personalise your optimum nutrition and exercise. Throughout the episode, we emphasise the importance of knowing your body type in building the right diet and exercise for your specific set of genes.  If you want to achieve optimum nutrition and health according to your genes, then this episode is for you.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join their free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching. You can also join our free live webinar on runners' warm-up to learn how a structured and specific warm-up can make a massive difference in how you run.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Know the three general body types.  Get Neil’s recommendations for each body type to get optimum nutrition. Discover the role of genes in shaping our biology.    Resources Email lisa@lisatamati.com to know more about my health optimisation consulting. The Search for the Perfect Protein by Dr David Minkoff     Episode Highlights [04:17] Genes and Body Types All body types are unique.  Genes are the blueprint of the body. Everything that happens in the environment affects your genes. The exercise and food we give our bodies dictate how our genes express themselves.  Our bodies can significantly change if we do the wrong exercise or give it below optimum nutrition. We may end up with an unhealthy body. [09:15] The 3 Major Body Types The formation of body types starts at embryogenesis. It depends on which layer (ectoderm, mesoderm, or endoderm) is provided with more energy.  Different bodies will respond to exercise in different ways.  Ectomorphs are taller, slimmer, and leaner with a low percentage of body fat. Mesomorphs are shorter and have the classic triangle shape (broad shoulders and narrow waists). Endomorphs are great at putting on fats and muscles. They have bigger bones and evenly shaped lower and upper bodies.  [14:46] Nutrition and Exercise for Mesomorphs Mesomorphs are agile and quick responders. As a result, they are coordinated and athletic.  Activities that work well for this body type include 20- to 40-minute CrossFit-style exercise, intensity interval training and short bursts of high-intensity activity.  Make sure to have enough rest to avoid injuries and health burnout. Have three full meals a day, with regular snacks. Get your protein up for recovery.  [24:32] Nutrition and Exercise for Endomorphs Endomorphs are good at endurance and strength.  Get heavier weights and lower repetitions. Start slow and exercise optimally late in the day. Also, take longer warm-ups.  Take later breakfast and lunch, with lunch as the biggest meal of the day.  Increase your vegetable intake.  [31:22] Fasting for Different Body Types Women have to be a little careful with more prolonged fasting because of their cycle.  Fasting should be shorter for ectomorphs and mesomorphs. For ectomorphs, 12 hours intermittent fast is good.  Endomorphs can last up to 16 hours or longer. They take two to three meals per day.  [33:05] Nutrition and Exercise for Ectomorphs Ectomorphs have a more developed nervous system and are suitable for speed endurance.  Cycling and swimming help calm their body.  Because they have stiffer and more rigid body tissue, speed, endurance and flexibility work should be balanced.  You can put a heavier load with higher repetitions — for instance, 12 to 20 reps. Do this at 7 in the morning and in the afternoon.    7 Powerful Quotes from This Episode ‘We’re all born with around 23,000 genes; we’re all born with a blueprint. That’s a blueprint of our genes, and those genes were given when born. But what we can do now in a way our body responds with the exercise and food we give it will dictate how our genes express themselves’. ‘Here's my genes. Here's how I can optimise them, and how I can also be aware of perhaps some of the weaknesses that I might have and how I can make the best out of my body, and out of my mind, and out of my sporting performance and out of my health’. ‘If you look around — look at your family, your friends, those around you — you'll see that we are all different shapes. And we should be different shapes. It's okay to be different shapes’. ‘You can still be a long-distance runner, but it becomes more important, then, that you rest harder’. ‘You can get gains without pain’. ‘It's okay to be me, in all aspects’. ‘There are advantages and there are disadvantages to every body type. The thing to take away is let's work with our advantages’.   Enjoy the Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can personalise their diets and exercise based on their body type. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Introduction: Welcome to Pushing the Limits, the show that helps you reach your full potential, with your host, Lisa Tamati. Brought to you by lisatamati.com. Lisa Tamati: Hi, everyone, and welcome back to Pushing the Limits this week. Coming up, I have a very good interview with Neil Wagstaff, who has been on the show regularly, my business partner at Running Hot Coaching. And today we are getting into personalized nutrition and personalized exercise. So, understanding how to build the right exercise and diet plan for your specific set of genes.  So, this is related a little bit to a couple of episodes that we've done prior, but it's focusing in on the nutrition aspects, and on the exercise aspect. So I hope you really enjoy the session.  Now Christmas is coming up. So if you haven't got your Christmas presents ready yet, you might want to grab one of my books. We've got three Running Hot and my first one, Running To Extremes, both of those chronicling my adventures all around the planet. Lots of successes and failures, and lots of laughing, lots of fun we have at those books. And my recent book, Relentless—how a mother and daughter defied the odds, which is really a book about empowering you to overcome obstacles, think outside the square, take control of your own health. And it's a love story between a mother and a daughter and family. So I hope you grab one of those for your Christmas present this year. You can get them over on lisatamati.com, under the shop banner.  And before we go over to Neil, I just want to remind you, we are taking on a small—very small number—of clients on one-on-one sessions. If you have a health problem—I just was getting asked all the time, ‘Can you please help me with this or that problem’? And so we've actually opened up a number of places, we're only dealing with 10 people at a time on their health journeys.  If you've got a complicated health journey that you want to help with, or you want high performance, or you've got some big massive goal that you have, and you need some support around your mindset, or brain injuries, or a cancer journey, or stroke, or whatever the case may be, then please reach out to us, support at lisatamati.com and tell us what you're looking for. And we can see whether we'll be able to help you. We're enjoying working with a number of people and getting some fantastic results. So, let us know if you want to do that.  Please also give a rating and review to the show if you haven't. It really, really helps the show. And I can't emphasize enough how appreciated that is when I get a rating or a review from a listener, it really makes my day. I love hearing from listeners because you don’t—you're always talking into a microphone, you don't actually get a lot of feedback. So, we do appreciate you telling us what you think. And if there's guest recommendations or if there's things that you want us to talk about then maybe we can add to the list, then please let us know. Okay? Reach out to us. And yes, right, over to the show now. We'll be enjoying this conversation with Neil Wagstaff, all around personalized diet and exercise.  Welcome back, everybody. Fantastic to have you with us again. Today, I have Neil Wagstaff in Havelock North, my business partner at Running Hot Coach, my long-time coach, and exercise scientist, brilliant man, welcome to the show again, Neil. Fantastic to have you back again. Neil Wagstaff: Thanks, Lisa. Nice introduction. I like that.  Lisa: Yes, well, got to [00:03:40 unintelligible] you up a little bit. (laughs) Neil: Very nicely. Very nicely.  Lisa: All very well entertained, by the way people.  So today's subject and I love having these conversations with Neil because we love to learn together, develop our philosophies together, train together. Yes, it's all fantastic. So today we're going to be looking at exercise and nutrition, and how to personalize it to you, so that you are doing the right diet and the right types of exercise for your particular body.  So, Neil, where do you want to start with this? Do you want to start with the body types and that type of thing?  Neil: If we give people a little bit of an overview of just the phenotype, what we're going to be looking at and then we can go into some of the body types in there. So just everyone should appreciate and understand, Lisa, they're all unique. And it's okay to be different. It's okay to be themselves. And gone are the days of the one-size-fits-all program for the exercise and nutrition point of view. And your exercise and nutrition should be personalized to you.  Now as we look at that and sort through, it is good to look at it through the lens of—which is where we're going to be looking at it—through the lens of epigenetics. So, as you know, we’re all born with around 23,000 genes, we’re all born with our blueprint. That’s our blueprint of our genes, and those genes are what we’re given when born. But what we can do now and where our body responds with the exercise and food we give it will dictate how our genes express themselves.  So, if we're giving ourselves the wrong type of exercise, or the wrong type of nutrition, or doing it at the wrong times of day, or a different time of day, then our genes can respond in a different way. And what we get as a result that is a phenotype, with you and I looking at each other with how we look. Our phenotype can look some differently different, it can be affected from a health point of view, if we've got the exercise, wrong time of day, wrong dosage, and the wrong intensity. And the same from nutrition point of view—wrong foods, wrong time of day, and the wrong amount. And all of a sudden, our phenotype can change quite significantly. And we can end up with a body that is not in a good state from a health point of view. Lisa: Yes, and this is where the one-size-fits-all approach of the fitness industry—up until recently, at least—has put certain body types in down the wrong direction. And you use a couple of terms there, I just want to clarify, and people would have heard on a couple of our earlier podcasts, if they have listened to a number of them. We're really big on understanding your genes and understanding how to optimize your genes and how to make the best out of your body, and not seeing the genes as something as deterministic. But seeing them as a, ‘Well, here’s my genes, here's how I can optimize them and how I can also be aware of perhaps some of the weaknesses that I might have, and how I can make the best out of my body and out of my mind and out of my sporting performance and out of my health’. So the word phenotype is a word that we use in our daily language now. But people probably don't quite understand what a phenotype. So, if you think of your DNA, your 23,000 genes odd, we're still counting, but around about there. And then everything that happens in your environment, or your food, your nutrition, the way you think, the perspective on life, your emotional well-being—all of these things affect your genes. And what is the result of that is how you are. That includes not only the way you look physically, but also the state of your mind, the state of your body, and the state of your health. It’s a combination.  So the ‘epi’ meaning above the gene, it’s outside of the genes, what's influencing the genes. So when we talk about genes being turned on and off, this is where it gets exciting because we have the ability. So, we inherited our genes, we can't do anything about that, mum and dad did that for us. We are given the blueprint half from mum, half from dad, we got to make this or that. However, which genes are actually activated and which are being transcribed—transcription is a word that is used in regards to genes—and actually read is very much in our control.  So some people get a little bit nervous when they hear genes or ‘Getting my gene system, maybe I'll come back with some bad genes’. Well, there's no such thing really as having—well, there is some bad mutations and so on—but we don't need to say, ‘Well, that means I'm going to get cancer. I've got the bracket gene, so I'm going to get cancer’. Or ‘I've got the MTHFR gene and the methylation, and I've got some bad mutations, therefore I am going to get XYZ’. That's not the case. It's like, ‘Oh, okay, got a bit of a problem here. Right, I have to do some certain interventions, or certain things that can help support my body’. And that's what we're all about. And today we want to focus in on the exercise part of the puzzle, and also the nutrition part of the puzzle.  So, if we go now into some broad body types, to give you a bit of a framework to build this around, and unfortunately, the podcast, for those watching on YouTube, we do have slides and stuff, but we haven't got them with us today. It's a little bit hard to picture. But if we go in now and talk a little bit about the three major body types, Neil, can you explain visually how they look? And what, yes?  Neil: Yes. So somatotypes, as they're called, are basically three different body shapes. Okay, so different bodies are going to respond to exercise in different ways.  Okay? So an ectomorph are generally taller, longer, slimmer, low percentage of body fat, leaner, and generally, depending on what they're doing, we'll find—will often struggle to put more lean tissue on. And regardless of whether exercising or not, they normally keep a similar sort of shape.  A mesomorph are normally a little bit shorter in stature, then that sort of traditional triangle shape. So broader shoulders, narrow at the waist, and shorter with the lower limbs, and they're very, very good at putting on muscle mass and usually put it on very quickly. And they're usually those a little bit more agile, quick, good coordination. And usually those good in the sporting arena as well.  Endomorphs are usually bigger bones, great putting on all tissues. So great putting on adipose tissue or body fat, also great putting on muscle. So bigger, much, much bigger units from a body point of view and evenly sort of shape with upper and lower body so that that mass is kind of distributed quite nicely across the whole body as well. And if you look around you, look at your family, your friends, those around you, you'll see that we all different shapes. And we should be different shapes, it's okay to be different shapes.  If I'm an endomorph, I don’t want to spend my entire time... Lisa: ...trying to be an ectomorph.  Neil: ...trying to be an ectomorph. But this is the way the health and fitness industry has been set up, it is the picture of, ‘This is what we should all look like we should all look like this’. And we should all be great, which for some people, they're going to fit into that box and they're going to go, ‘Yay works for me’. Others, it's just not good news. We need to trade some more individuality and personalization around it, that people getting the right results.  If we take it a step further as well, this whole process starts when you're growing in your mum's tummy. So, the science of embryology, this all happens at that phase. And if you imagine as you're growing in mum's tummy, how much energy you're given to each of your derms. So you've got your ectoderm, your mesoderm, and your endoderm. As you're developing and growing in mum’s tummy, you'll get certain amount of energy into each of those derms. So this whole process of what body shape or somatotype you're going to be starting as you're growing in your mum’s tummy.  As you're developing—I’m just kind of sit as a ecto-meso, a little more on the ecto side. So, I'm kind of taller, stroke, with muscle — I can put some muscle tissue on more than the true ectomorph could. As I was developing in my mum’s tummy, I have much more energy go into my ectoderm. So, I have more development through my nervous system. So, I've got quite an active nervous system, more sensitive to pain, and a little bit of a very active mind. And probably described the body's a little bit more fragile than an endomorph body would be, which has more development through the digestive tract, and the ability to put more on tissue. So therefore, a much more resilient body, going to be better to deal with the calibre stress... Lisa: The human weight  Neil: Endurance wise, it’s great at taking a whole lot of burn, physical endurance. From an exercise point of view, it’s a sort of body that's going to be well suited to powerlifting and things like that, but great endurance wise,  Lisa: Dwayne Johnson is a good example of one of those, isn’t it? The Rock.  Neil: Very much so. Very, very resilient body. This whole process is starting, as you—when you come into the world, you're kind of already going to be an ecto, a meso, or an endo, or a combination of—you might be an ecto-meso, meso-endo, and an endo-ecto.  But if you can start to relate as you're listening and look at your body shape, and start to think about where, what sort of body shape I've got, and what sort of activities should I be doing for that for that body? And what time of day, should I be doing it? And how should, what sort of dose of exercise should I be applying? Then you can start to get some good wins. Okay, you can start get some real, real good wins with your exercise and nutrition plan. Neil: And that's what we sort of want to cover off today, it’s a little bit of a broad—it's a very broad overview. So Neil, and I have a program where we actually do your genes and have a have a whole technology behind us if you wanted to go into it and do a deep dive and find out exactly what you are and where you sit and what the right recommendations are for your body—the right foods, the right exercise, the right times a day.  But to just give you a broader overview here, what are some takeaways from today, so start to think where do I sit? So, I know that I sit on the ecto-meso sort of side of things. So I'm not a true-true mesomorph but I am quite muscular in built. I'm a little bit taller than your average mesomorph. So I have some ectomorph tendencies as well. So if I'm looking for me, there are certain things that are really good for me and certain things that are not so good for me.  And so, we're going to cover off a little bit today, those from them three major groups, the ectomorph, endomorph, and the mesomorph. What some high level wins that you can just take away from this podcast today and actually go, ‘I think I fall into that category or a combination of those two’, and then you can start to experiment. I mean, of course, come and see us, ask us some questions, do the program if you want to do it, but if you don't want to do it, you can take some high level wins away from this.  So for the—let's start with a mesomorph because it's sort of the part that I fall into and know quite well. So the mesomorph from our body type is very good at putting on lean muscle mass, they're very quick adapters. So when they exercise, they get results quite quickly. They're very coordinated usually and quite athletic. From a personality perspective, they can be quite into challenge and into beating everybody else, very competitive. They love to express themselves. So they're quiet, they need to be able to share their thoughts. Sometimes there's no filter between the brain and the mouth. And they have a dominance in testosterone and adrenaline if they're true mesomorph. And this means that they have a bit more of a risk-taking personality, they have a lot of drive and determination, they can push through, and they tend to go hard out. And they like a lot of change, and a lot of like, challenge, and that sort of thing. So, you can see, possibly, that I fit nicely into that category with a bit of ectomorph in there as well.  So for that person, Neil, can you explain what are some of the high level wins for them from an eating and an exercise perspective? Neil: Yes, no worries, Lisa. So natural strengths for the sort of body you're just describing is going to be good from sort of hand eye coordination point of view. So, getting involved in activities that involve good hand eye coordination. They're going to be quite agile and quick, they're going to be able to move quickly, and respond quickly. From a body awareness point of view, they're going to have good connection with their body. Often you'll find—if you're the sort of body, you'll be able to pick things up quite quickly. Try sport, try an activity, and get it quite quickly. As you say, quick responders, so the type of exercise you're doing, and you're going to respond quickly to.  To be fair and probably very honest, this is the message the sort of people that the fitness industry is...  Lisa: Catering to  Neil: ...screaming about for years when you should do high intensity and sport training. So CrossFit style exercise, high-intensity interval training, short bursts of high intensity exercise worked very, very well for this body. So if you've got this body, those shorter sessions are sort of 20 to 40 minutes, is going to work very well for your body.  And things to be careful of here exercising for too long. So exercising for long periods of time, it's a lot to involve in, resulting in additional information and additional load on the body. So one of the biggest wins—and we've worked a lot on this, at least ourselves as well with your programming—is making sure that there’s enough rest in the program. Here, it's all about going hard but then resting hard. Going hard, resting hard.  Now what often happens is, a lot of our athletes, the runners that we work with, and just people looking for general health goals as well, we find that they go hard really well, but they don't rest so well. So, you end up with that inflammation, that additional load on the body, and then the next one, you end up with the injuries, niggles, and health burnout as well.  So just, yes, rest hard and all right to work out, make sure the rest hard is there as well. Move daily, the regular movement. As I'm talking to Lisa, now she's moving around on a... Lisa: Rocket board.  Neil: Rocket board. So she's rocking back and forth. That’s great for her, it means we can do what we're doing. And she can stay in flow and she can stay in flow because she's moving regularly. For this body type, leaving it sat still, desk all day, is a recipe for disaster.  Lisa: Kills me. Neil: So don't be sitting in the tree in the afternoon. Okay, be conscious about moving in that 2 to 4pm window, getting out and moving. If you sat at your desk, then stuff where you can work and move is very useful as well.  Lisa indicated that about having a competition—the challenge, whatever you’re doing, exercise-wise. This is why for the mesomorph programs like CrossFit works so well. You get a workout after the board, it’s like, ‘Right. What is the challenge for today? I don't know what it's going to be, what is it? We've got the challenge, it’s up on the board, the way we go, and now the whole group of people I can be’. So that’s why it works so well for the mesomorph. Looking for opportunities as well. Working out earlier in the morning. Some good wins when you work out through the afternoon. But make sure that you are dipping things down and going through your working install exercises in the late afternoon and evening.  So you turn in the body down, mobility work, meditation work, stuff that's going to slow the system down and get you into a parasympathetic state. So, you're then ready to rest and recover and go and do the same thing the next the next day. Lisa: Don't go hard out all night, which I used to do, day and night (laughs). Relinquish. Neil: Rest, rest, rest hard. Food wise, you can start to see that it's a similar—it's going to be with the amount of movement that we're encouraging for the mesomorph. It’s like, ‘Right we're going to need to feel that’. So food to this body is like kindling on a fire. If you put it in and it burns through it quickly, transit time from mouth to bomb is pretty quick.  So you need to keep fuelling. So, three good meals, with breakfast, lunch, dinner, and then regular snacks. So, you're going to be looking at up to sort of five or six meals a day, that paleo style food recommendation, again has come out from the fitness industry, is great for the mesomorph.  Lisa: This type...  Neil: Okay? And enough protein. Protein is going to be key. Often we find that a lot of mesos we work with, and some are even vegetarian or vegan, where we get some massive wins, is getting the protein up. So protein is needed for the recovery, it's needed to see more so for this body type, so getting that happening and increasing that can be can be key. Lisa: And to that point, quickly we did a podcast was two weeks ago, I think, with Dr. David Minkoff, make sure you go and listen to that podcast because it was all about the perfect amino combination and getting the right—so amino acids bring the building blocks of proteins, and this is a game changer for a lot of athletes, especially people who are in the mesomorph interview.  Definitely if you're vegan or vegetarian and try in your office body type, or if you're like me, and you're constantly dealing with a protein deficiency, then that can be really detrimental to your health. And there's a product that Dr. Minkoff has put out, which is just next level. I've had some great ones with it already with a couple of people that I'm working with and with myself. And just healing much better, much more calmer and so on because you're finally getting all the proteins that you need in the right combination.  So make sure you go and listen to that because when you have a steak, only 33% of that steak is actually going to turn into protein. So just because you eat meat, don't think you've already got it covered. So make sure you go and listen to that episode a couple of weeks ago.  Just as an aside, but the mesomorph does need a lot more protein. The mesomorph also has a lot more oxidative stress—they have a lot more oxidants. So, they need a lot of antioxidant support. So these antioxidants are things like your vitamin C, which I've just done a massive series on as well. Very, very important for this body type to define as your master, antioxidant bioflavonoids.  So, getting your fruits and your veggies and your things that have got this antioxidants in there can really help this type as well.  Neil: Connecting the dots a little bit for the listeners as well, Lisa, is that we're recommending here, when we said sort of dosage wise, we were talking about that sort of 20 to 45 minutes short session.    Now it could be, we got some runners listening and doing ultra-marathon runners like you used to, with your big distance you've done in the past, is looking at right, it doesn't mean you've got to stop running long distances and you've got to cut back to doing 20 to 45-minute sessions. You can still be a long-distance runner, but it becomes more important then that you rest harder. So the rest dosage needs to go up. Plus, really conscious then, are you getting the right amount of food in each day? And is there enough protein to support that additional workload?  So it's getting clever with going, ‘Right. There's other exercise that I want to do, which isn't necessarily the best choice of exercise for my body type, but I love it. So I'm going to carry on doing that. But now I can use the other information I've got to go right. What do I need more of to support my body through this’?  Lisa: And that's working in the grey, if you like. We've got our personal goals and then we've got our genetics and what they want. So, it's that's what we help with people to work in that grey area to make—like I wanted to do ultras, I did it for 25 years and had some fantastic times and successes but it did come at a cost because I wasn't aware of all this spec being and not necessarily covering all my bases which lead to problems, as shall we say.  Okay, let's move over now to the endomorph body type. So, these are those—the types of people that are bigger boned, like literally bigger boned, and they have more muscle mass, more bone mass, and they tend to be conservationists in their body type.  So, my mom's a classic example of an endomorph body type. Can level the smell of an oily rag basically, as far as food goes for a long period of time, and not lose weight and also not lose muscle which can have huge advantages and huge disadvantages.  So Neil, what are some of the exercise and food recommendations for the endomorph body type? Neil: But generally, these guys' bodies we said when we're talking about the embryology side with the body shapes, these bodies are going to be good for endurance, they're going to be great for strength, you can put a significant amount of load through them.  Okay, so we've talked for now you start to see some differences coming in. We talked about the mesomorph, short, sharp, high-intensity, fast, explosive, quick style movements, Cross fit style stuff. Now we're going to talk about getting heavier weights. Okay? So heavier weights, lower repetitions, could be in the sort of five to eight rep range with good rest periods in between. So, you can get gains without pain. That message again, that's come out of the fitness industry over the years is, ‘Got to keep pushing. No pain, no gain’. Yes, we can get gain without the pain, that's fine. Just let the body take its time, put some good loads for a bit.  Things to take into care in here as well as we've got runners listening, which we probably have with the audience. Lisa's looking at making sure you've got a longer warm up. So, this body is going to take longer to warm up, if you're going to do some endurance stuff, give it a good 15, 20 minutes. A mesomorph body type might not need as long to warm up. Okay? There's going to be differences and care for the perfect repetitive impact and jumping without the extended warm up can still do them, but you need the longer the longer warm up for it.  Now, and generally in the morning, this body type—we said with a mesomorph get up early and get into some stuff. What we're saying here with this, the endo body shape is start slower. This body is going to have a different hormone balance as well. So, getting up early and loading the body with a high intensity class at 6am is probably going to result in that body putting on all adipose tissue and body fat tissue.  So you could do bootcamp, literally three days a week. You can train like a HIIT train and get better or not change at all. So both are just crazy concepts. I train three mornings a week, I eat six meals a day, and I'm getting better. So it's looking at—the morning should be about improving your circulation and rising slowly. So if you want to move, move, but keep at low volume. Lisa: Low stress level. Go for a walk.  Neil: Low stress level. Ease into the day, spend time in nature, and then slower heavy lifting will start to get you better results.  Optimum times—when doing some training is going to be later in the day. So, the later you can push your training in the day, the better against slow start, pick up steam, and then go hard. And then use your energy before you go down into the latter part of the day. And yes, just look at low reps, try it and test it. Okay? Like you said at the start, if you want to get the exact, here you are, come and look at the program. If you want to play with it and test it, see what results you get. Some more traditional style lifting, bigger compound movements, get some good weights through the body, and that weight will—sorry the body will respond well to that additional resistance. And that applies to guys and girls. Ladies, don't worry that you're going to start getting bigger. The result of this will start to change shape in a positive way by getting more load through your body.  Lisa: Exactly, and muscles are good things, girls. And an example of this is my brother Dawson, who looks like The Rock actually. And his classic training style is heavy, heavy weights, and doing them quite slowly. Whereas if you watch us two at the gym, I'm going hard out hard out, like back-to-back seats, changing. And he's sitting near with his music on and he's doing one set, and then he's having a rest, and then he's doing another set and having a rest.  And I used to think, ‘Shit, I don't want to do that because that's wasting my day. Like I don't want to spend so long at the gym’. And then he’s cut it down to the size he wants. But that's the right way to exercise for his body. Conversely, with my husband, Haisley—and I've said this before—I used to make them do CrossFit at 6am in the morning, which was a complete disaster for his body. Neil: You’re a hard woman, Lisa.  Lisa: Yes, I am a hard woman. Poor Haisley.  And now that he does super long-distance running. And he does heavy weights, he doesn't like doing the weights particularly, so I got to drag him to the gym. But that—his body responds to that heavier slower weights but don't make him do CrossFit, he won't get the results and it won't be a good experience for him.  From a meal perspective, let's talk a little bit about their eating times and the chronobiology of their—when they should eat. Neil: Yes. We talked about with the mesos that five or six times a day, the food is like kindling on a fire. Now we're going to change that. For this body type, we're looking at potentially changing the meals to say 10, 2, and 6. So later breakfast, later lunch, with lunch being the biggest meal. Lunch being the biggest meal of the day and then a smaller dinner as well. And in some key cases, depending how close you are to the meso and how close you are to the ecto in some cases, looking at—for the endomorphs looking at getting rid of breakfast all together and having a longer fast in the morning. Higher vegetarian. High vegetarian intake for these bodies as well.  And it's amazing, some of the local wins we've had with some of the guys working with locally in Hawke's Bay. Big guys, big sportsmen as well, and just going from eating sort of four or five times a day, lots of meat, reducing that meat down, increasing the vegetarian portion of food that's going into a diet, longer fast in the morning. Their energy has gone through the roof, their clarity of mind has gone through the roof. Their resilience with regards to niggles and injuries that they had before, which was probably down to inflammation, has now started to go. And the results they're getting is phenomenal.  Now, again, you see in the media that everyone should be fasting’s next best thing. What we're seeing now that for some people it is the next best thing, it's the perfect thing. Lisa: For these guys, it’s great.  Neil: For these guys, it’s great. For others, if you put me on a fasting process like that, when we talked about the ectomorph having the high nervous development in the nervous system, need carbohydrates for the brain. I'd be out cold by lunchtime, if I follow through a meal time like that. I would have probably eaten one of my limbs. So the more time for a person... Lisa: I mean, you could do a fast. But you do a shorter fast don't you, Neil? So you do a 12-hour as opposed to... Neil: Yes, so generally I won’t eat after seven in the evening and then don't eat until seven again in the morning.  Lisa: So it’s a 12-hour fast type of thing? Yes Neil: So, to kick start my day, I need to eat the carbs.   Lisa: Yes. And so that's just working in with your thing. Because there is good things about fasting, don't get me wrong here. Like there is really good things about fasting for all body types to a certain degree. Woman have to be a little bit careful with a longer, longer fast, in relation to—so I find and if you're of an ectomorph side of the wheel then, and to a certain extent, a meso, then your fast should be a little bit shorter.  There are some great things about fasting, especially if you're dealing with weight issues or inflammation on the body. Or if there's some specialized reasons why you want to do longer fasts for autophagy, inhibiting mTOR and things like that. But that's outside today's discussion.  But it is a general rule, a good 12-hour intermittent fast for an ecto is a great thing to give your body a rest. For an endomorph, if you can last for up to 16 hours or even longer, brilliant. And you can actually even go for longer periods of time if you're really on the endomorph side of the scale without too much detriment.  So it's a learning to understand but definitely only two to three meals a day. And not five to six meals a day is probably a key takeaway point. Neil: Correct. And the way we've had the biggest wins just as a little summary for these guys is changing the exercise time. So, moving the exercise the later in the day, and going to three meals, at 10, 2, and 6. Huge, huge, huge wins.  Lisa: Already.  Neil: So it's simple changes, massive results. Lisa: Yes, slower, slower periods in between your seats, or long-distance slow sort of aerobic activity perfect for these guys.  Okay, now let's go to the ectomorph, the last sort of group on the spectrum, if you like. What do these guys need?  Neil: So these guys are generally going to be your speed endurance guys and girls. They're going to be the ones that got the ability to live on that threshold. So, they often be your triathletes, your sort of middle-distance runners, those people that—and some people also long-distance runners—but they can live on the edge, that lactate threshold quite comfortably and enjoy it for quite long periods of time.  So high drive to do that as well. So, they want to do that, enjoy doing that. And we talked as well about them being more developed in the nervous system. So, the rhythmical exercise of cycling and running and swimming, that helps calm his body a little bit as well. So the rhythm is a good exercise, almost like a meditation, will help calm that I find being able to process my thoughts of mine while I'm on a bike or running is the best place to do it.  Things to be careful of. This body will often be stiffer through the spinal cord and will often have to tie some more rigid tissue. So, you need a balance of that speed endurance work and but also to complement that, you're going to need a lot of mobility work, flexibility work. Okay? Stuff that's going to mobilize, moving up the spine.  From a repetition point of view, we've just talked about the endomorph having higher reps. I am personally, historically would always come out...  Lisa: Oh right. Actually.  Neil:  ...generally done a strength block a couple of times a year. I would end up doing reps of sort of five to eight heavy lifting and that's when I'd usually pick up most of my injuries. The  reason is my body just wasn't, is... Lisa: Not designed for that. Neil: Not capable—capable is not the right word—it’s not designed, as you say, to do that. I can put some heavier load through it but we need to be a lot more careful than an endomorph body would. So high reps, 12 to 20 reps, lots of mobility work and really going a day of high intensity, endurance base work followed by a day of recovery, yoga, mobility work, and peaking and troughing like that.  Okay, and good windows of opportunity with exercise around seven in the morning. And then again in the afternoon, depending on what works best for this body type. Okay, again, seeing quite big differences. Differences in body shape, therefore differences in the type of exercise you're going to respond to and the results you're going to get from it. Lisa: Yes. Now, I think that rounds it out really nicely.  So you got your ecto, your endo, and your mesomorph.  And this is a helicopter view, guys. If you want to dig deeper into the whole science of the genetics and epigenetics, then we can get really granular. Like we can tell you, ‘Don't eat kale, do eat spinach’, like down to that root sort of level.  But just to keep it so you can take away some wins for today, those that I think, try and identify what you are. Whether you're like me, a bit of a mixture between a mesomorph and an ectomorph, and where use it on that scale, listen to this, again. Pick out some of those—because this is about low hanging fruit and getting a couple of wins. And if you take away from this that you should be eating a little bit later in the day and doing your exercise later in the day, then that's a little bit already a positive one then, that’s an understanding. I think one of the biggest things that I've gotten out of this whole genetics, this whole genre of it, you and I’ve gone down, Neil, in the functional genomics and the epigenetics is, it's okay to be me. In that in all aspects, whether it's us working together in our business, in the way our brains work, in the way our personality is, in the times of the day that we do things, right through to the nutrition, and right through to the social, and understanding, ‘Hey, I was born this way’.  Not that this is an excuse to be not great at something, but it does explain why I do things in a certain way, and why my brain works in a certain way, why my body reacts in certain ways. And that gives you permission to be you because like as a young woman, I know that I was always wanting to be an ectomorph. I always wanted to be the super skinny model type girl and I was a muscular athletic girl and that was not okay because that was not what I wanted to be. And I know Neil's struggled with the same thing here. Small calf muscles and thought, ‘If I do a billion reps of calf muscle exercise, I’m going to have big calves’. And you're pushing should have basically, aren’t you, Neil? You can’t be what you’re not.  Neil: They weren’t enough.  Lisa: Now you love your calves because you can run a lot faster than I can, that's for sure.  Neil: Yes. They’ll look great in heels.  Lisa: Exactly. And you know, for someone like mum who struggles with the weight because of the endomorph tendencies. I tell you what if she hadn't had that type of body, she wouldn't have got up out of a wheelchair after two years of being unable to walk. Because she still had muscle mass. She still had good bones, she still didn't have osteoporosis, or anything.  So there are advantages and there are disadvantages to everybody type. The thing to take away is let's work with our advantages. Let's be aware of our weaknesses and let's accept ourselves, I think, as we are and understand ourselves better. And that's probably a good place to wrap it up... Neil: Nicely. Lisa: ...for the day.  Neil: We'll wrapped up. Very good. Lisa: Okay guys, well thank you very much once again for listening to us. Please do reach out to either Neil or I if you want support doing this program. We'd love to have you join us of course.  Or if you've got any other health issues or whatever you want to talk about, or your fitness journey, you're running, you've got some goals, please reach out to us. You can get us at support@lisatamati.com. Give the show a rating and review and share this please with your friends. We love doing this type of thing, aren’t we, Neil?  If we could just do this all day, we’ll be stoked.  Neil: Would be nice. Would be nice.  Lisa: We love teaching, we love sharing, we love having good content out there in the world. So, thanks very much, guys and we'll see you again next week. That's it this week for Pushing The Limits. Be sure to rate, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com.   

Exercise gives our body a physical and mental boost. It’s good stress, but it’s stress nonetheless. Thus, doing a running warm-up before an interval run or training is integral to get the most benefits out of running.  Neil joins me in this episode to explain the steps in preparing for a running workout. We emphasise the importance of setting your mindset before training. We also cite different examples of run-specific movements, drills and breathing exercises. If you are a runner wanting to do a running warm-up right, then this episode is for you.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join their free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: You will learn about the role of stress levels and mindset when preparing for training. Know more about running warm-up and breathing exercises. Discover the importance of run-specific movements.    Resources Email lisa@lisatamati.com to know more about my health optimisation consulting. Visit my YouTube channel to watch warm-up, workout and training videos for runners.   Episode Highlights [03:47] Understanding Your Bucket of Stress The bucket of stress is filled with things going on in your daily life. You layer exercise on top of it. Having an overflowing bucket and doing high-intensity interval running will cause more stress to the body, causing injuries and pain.  Conduct a wellness check to assess your current state. The checklist includes sleep, nutrition, hydration, movement, energy, body, and stress. Listen to the full episode to learn more about computing your wellness score! Change your warm-up and training to suit how you are feeling. [12:13] Shifting Your Mindset Neil is a father of three. He works out because he wants to be a superhero for his kids.  Figure out what training means for you. Mindset is essential when doing a workout. You need to shift from work mode to training mode. Incorporate diaphragmatic breathing exercises to activate your body’s parasympathetic state. [18:47] Activating Your Muscles Spiky balls, rolling sticks and foam rollers are some of the tools you can use to activate your muscles. Expose your feet to neural stimulation to get them to move freely. Because the feet are connected to other parts of the body, activating it will start to relax the muscles and tissues above it. Activation may vary from person to person. Some people have a lot of tension in their bodies, while others are hypermobile. [22:11] Static vs Dynamic Stretching Static stretching is holding a single stretch in one position for 30 seconds or longer. Doing a static stretch lengthens and switches off the muscles, making them too relaxed. The body thus becomes too floppy. Static stretching has its benefits after a run or during a yoga session but not before a run. Dynamic movements allow the body to move more freely. [25:48] Warm-Ups and Fascia The fascia connects the different parts of our body from our head to toes. Fascia lines run across the body. Warm-ups should help open, lengthen and move the fascia. Stretching and moving the fascia allow you to move better and run more freely. [31:47] Doing Drills It is best to do run-specific movements and drills. Ball of foot hops and carioca are some of the drills to help you warm up. Listen to the full episode to learn how Neil does his warm-ups! Listening to music helps to have cadence. You may create playlists for before and after you run. If you’re doing a recovery run, you can use calmer music.   7 Powerful Quotes from This Episode ‘That's what training is about. It's not about the actual run where you actually get the results. It’s in the recovery phase’. ‘How you prepare your mind is going to be key when you understand your “why” before you warm up’. ‘A lot of people find their toes are bunched together and tight. If we can get some movement through those, we start to get more benefit from our running as well’. ‘Gone are the days of static stretching and standing on the doorstep during your quad stretch, holding. All you're doing there is switching the nervous system off and increasing your likelihood of injury and discomfort’. ‘You take which bits of the tools you want out of the toolbox, and then you start using them from your perspective’. ‘Looking at what you're currently doing, who you are and how much in a warm-up — what percentage you use each tool for will be quite different for each person’. ‘You will have — and I promise you this — a much more fun run, and you'll enjoy it more if you've put the time into this warm-up piece of the puzzle’.   Enjoy the Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can optimise their running warm-up. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Welcome to Pushing The Limits, the show that helps you reach your full potential, with your host Lisa Tamati, brought to you by lisatamati.com. Lisa Tamati: Hi, everyone, and welcome back to this week's episode of Pushing The Limits. Today, I have Neil Wagstaff, who is my wingman at Running Hot Coaching, and we're going to be talking everything about running and preparation for a good training session — how to tell if you're ready for that session that's on your list today. We're talking about stress levels. We're talking sympathetic and parasympathetic nervous systems. We're talking activating muscles. We're talking lymph and circulation and a whole lot of great info that you don't want to miss if you're into exercising, fitness or running. Before we go over to the show, though, I just want to remind you please give a rating and review to the show if you enjoy it. Share it with your family and friends.  We've been going now for five and a half years, and we've been in the top 200 globally ranked shows in health and fitness genre, and we really appreciate your support. And every one of those reviews and ratings really helps the show get seen by more people, heard by more people, so that they can get this great information that we're getting out. Just want to also let you know, we are taking on a small number of clients on one-on-one health optimisation consulting. If you got a really tricky health situation, if you're not getting the results that you want in the normal world, if you are needing help navigating some complicated situations, then we'd love to help you. We only work with a very, very few people at a time. And that requires quite a commitment from us, from the research side of things in helping people optimise their health or navigate their way back to health. So if it sounds like something like you would like to know about, please email me lisa@lisatamati.com. We only work with a very few people at a time at that level. So just letting you know that that's available.  Now over to the show with Neil Wagstaff in Havelock North. And I hope you enjoy this fantastic interview. Lisa: Hi, everyone, and welcome back to Pushing The Limits. This week, I have my wingman, Neil Wagstaff. Neil, how are you doing? Neil: I'm good. Thanks, mate. I'm very good. How are you? Lisa: It's very hot here. I'm sweating as well. Neil: Here as well. Lisa: Very humid! Right, people. Today, we have a really good webinar for you, podcast episode for you, all around the importance of — this one’s for runners, really — and it's all around runners warm-ups. Why do you need to do one, what's included, why you need to incorporate breathing into that warm-up routine. It's more than just running warm-ups, believe me, you'll get some great value, if you're a runner in this one, or if you're into fitness. And we're going to be talking about the importance of running specific movements to prepare for your run. And we're going to be going over some of our top drills to activate your body and get you ready. So, Neil, we did a fabulous session yesterday on this, and it was so valuable we decided we got to record this for the podcast, so… Over to you, mate. Neil: Thanks, mate. Thanks, and as you say, it is a lot more than just the runners warm-up, but it's… Gone are the days we just lace up your shoes and run out the door. That's what many, you know, we definitely did in the older days. And a lot of our clients we work with do, a lot of people, as you said in the introduction, as well, it’s not just the runners. It's in an exercise environment as well. So we put a lot of emphasis on this in the gym environment. So important, there should be some good nuggets for everyone. So the first thing first before you even think about the warm-up is understanding about what we call your bucket of stress. So the bucket of stress, if you will imagine you've got that bucket sitting in front of you. And within that bucket, there's things that will fill it up. Now some of those things are going to be what's going on in your daily life. They're going to be your kids. They're going to be your work. They're going to be family. They're going to be other stresses that are happening, and then you layer exercise on the top of it. So with the bucket stress, it’s understanding how full yours is. If you're going to go out and do a high-intensity interval run, where you're doing 1K intervals at 80, 90% of your max effort, and your bucket is already overflowing, then that run, those interval runs on top are just going to cause your body more stress or more loads, which will give you a pretty harsh response, which will then result in injuries, niggles and pain. Lisa: Yeah. Neil: On days where your bucket is full, what you want to be doing is really changing your workout or changing your routine to suit how you're feeling. Okay, you know, I've had massive conversations over the years about the bucket. What's your— give us your perspective of it and how you manage your routine a little bit differently now. Lisa: Yeah, and I'm still probably a bad example some days. Neil: You’re a good work in progress. You’re a good work in progress. Lisa: Do what I say not what I preach sometimes. But it's really, I have really adopted the fact that it is important to do a warm-up when you're preparing for a run. And also to understand what we're trying to get across here is that just because stress is good for your body— I mean, sorry, running is good for your body or exercise is a good stressor, if you like, it is still adding to your total stress load. So the level that Neil used to run it when he was not a dad of three little children and had a bit more time and didn't have a massive German, a couple of businesses to run, he could dedicate more intense time to training without breaking himself, if it makes sense. Now, because his energies are split in every which way, he has to be a little bit more careful how he prepares for an event, the time that he takes for it, and the time that he prepares his body.  So if your training plan says today, you should be going out and smashing a really long run or a really intense run, but you haven't got the resources because you had a really shitty night sleep, and you didn't drink enough yesterday, and you didn't eat properly, and the kids have been up all night, and goodness knows what else — you've got a lot of stress and a lot of worries on your mind — then you're probably not going to get to that adaption— adaptation, sorry, when you do that training, which is what you're actually doing it for. It's not just about ticking the box because my coach said or my plan said that I had to do that today. And I've ticked the box, therefore I am good to go. It is about saying, 'Is my body going to respond to this training session today’? Yes or no? Or, ‘Would I be permitted to postpone that really intense workout to a little bit later, maybe tomorrow? And I'll get to bed early tonight. And I’ll drink well, and I’ll hydrate well. An I’ll do all the other bits and pieces as well. And then I might be a bit more prepared for that'. Does it make sense? So you’re not doing things when your body is not going to get the adaptations because that's what training is about. It's not about the actual run where you actually get the results; it’s in the recovery phase. So understanding where your body is at, which is a really good segue into our wellness checklist. Isn't that, Neil? Neil: Yeah. So yes, you go through as well as, just asking yourself each day, where you're at a number of different things and things we get with our wellness checklist. And you can all do it at home as you listen to this. It’s a simple scale of 1 to 10. So 1 to 10 on these things we're going to talk about. How well did you sleep? That's the first one. How well have you eaten, and where you're at from nutrition point of view? Lisa's already mentioned hydration, number three. So how well have you hydrated? How well have you moved? What sort of exercise movement have you done in the past day? On a scale of 1 to 10. And then energy wise, where's your energy score at? 1 being the toilet, 10 being at rock and roll levels, you’re ready to party. And body, any niggles, any injuries? And your stress score, so 1 with the stress will be low and 10 will be good. That gives you a total score. If you've got a score up over 50, and it'd be a good indication that you're ready to go and do a warmup that relates to what's in your program. If it’s saying that, we're doing the example, the 1K, then that puts us in a position that we should be ready to do it. If my score is lower, which some days it is, then I'll look at my program and go right, I've got intervals. But I mean, my score’s down at 40. So those two workouts don't match up then. So what I then do is go, ‘I can still go train, but my training may be a recovery run instead so I feel my energy levels back up’. If you are continuously having low scores with this full stress bucket, it's not a runner's warm-up you want to be considering. It's about— it's really another strategy, which is how am I going to empty some of my stresses out of my bucket? Because your bucket should be managed on a daily basis. So that you, you know, 80, 90% of the time you're doing what your program says, it's just having the confidence and understanding that some days when things don't go perfectly you can tweak it. Okay, so just to recap: sleep, nutrition, hydration, movement, energy, body, and stress, scale of one to 10. 1 being in the toilet, 10 being rock and roll. And we can send the, or add the… Lisa: Yeah, we’ll put this in the show notes, actually, the checklist. Neil: Wellness check to the show notes. Yeah, so that's understanding again really helps you manage your bucket. So before you've even warmed up, you're asking, what's my session I'm going to do? Now, I know what type of warm-up to do. The other bit to consider as well is really, really a little bit about your why. If you are… Many programs out there, what we've looked at over the years, designed by ex-professional runners, often male, without giving them a hard time, and often by men. And in our business, we work with a lot of ladies. Over 70% of our business is working with females. And a lot of our athletes we're working with, mums or dads, and they have got busy work lives, busy family lives. So those programs are running five, six days a week just doesn't work. So ask the question as well, what's your why? And who are you? So for me, personally, as Lisa knows, my three little ones, Ellen, Cameron, Annie, I love the idea of getting dressed up as Superman. Okay, and we shared a couple of pictures of me dressed up as Superman. So it's understanding what your why is and why you're doing it. I want to be a superhero for my kids. Therefore, the type of workout is different now, as Lisa said earlier, than I was doing in my… pre-kids. And when I was back in my 30s, then I was thinking more like a professional parkour athlete and wanted it to be doing. So therefore, the warm-up is going to be different. So what we're trying to do, and the big thing especially from Lisa's perspective as well, is how important mindset is. We're really big on that with what we do as well. So understanding what mindset you're going into this workout in. So for me, I'm going in as a superhero, wanting to be a superhero, for my kids. Some people who are listening will be going in with a professional athlete mentality. So how you prepare your mind is going to be key when you understand your ‘why’ before you warm up. There's no need for me to warm up like a professional athlete if I'm wanting to go and warm up like a superhero. It’s a different mindset as I do that. Does that make sense? Lisa: Yeah, it does make sense. And I mean, like, I'll give you an example out of my sort of, you know, day. So if I'm, like, full on busy with the business all day, and I'm sitting a lot at the computer and meetings, and blah, blah, blah. And then comes five o'clock and I go right, I'm shutting the computer, I'm out the door. And if I go out without any preparation, and we've had arguments with people, they said, ‘Well, I've just slowly increased my pace. Isn't that a warm-up’? No, it's not a warm up. And I'm still guilty of this on occasion when because you're like, you've got half an hour, and you got to get out the door. And you don't want to do a warm-up, and so… But there's a couple of pieces missing out of that puzzle. One, there's a really important reason why you— firstly, you want to shift your mind, you've been in work mode all day. And now you got to, ‘Oh my gosh, I got to go and train’. And the last thing you feel like when you've been sitting for hours in a static position is to go and do a full on workout. So you have to change your mindset because you can fail before you get out the door. And a lot of people have this argument with themselves every single day. It's like, ‘That’s on my list, but I’m knackered from work, and I don't feel like going out the door. And I just want to go home and eat a packet of chips and sit on the couch’. And so there's a couple of tricks that I use to get myself out of that thought process. So the couple of rituals that I do. So when I go and I go, ‘Right, I'm going to get into my training gear, regardless of whether I'm going out the door or not because I'm just going to do that’. And when I just go and do that, I put my training gear on, that is a ritual for me that I am… My body starts to go, ‘Oh, when we're heading for training. We better get ready’. And it gives you enough, a couple of minutes, just to get your mind in that new space. You've been in the work space or the driving space or whatever you've been in, and now you're entering a new phase, and you're bringing yourself into the present moment. You're getting your gear on, and for me, putting my running gear on as always, for me, like putting on my armor, and I'm getting ready for a battle of sorts. It doesn't always have to be a hardcore workout, but I'm getting ready for action. Then the next thing I do once my gear is on, it's like, well, ‘I might as well just do a little bit of a warm-up and see how I go’. Like this is when I'm having those days when I don't want to train, you know, you know those ones. These are the tricks that I do to get myself out the door. So then I start to activate my muscles. And we're going to go through a whole list of things with Neil, right now. But just from a mindset point of view, when I start doing my dynamic stretches and my activation and my thing, and I'm getting my heart rate up. And then by the time I've done that for a few minutes, my mind is ready for the actually going out and then my body is also woken up. So that's just a little bit of a mindset tip to get yourself out the door and bring yourself into the present moment. We also like to incorporate in that some breathing exercises, just, we could talk for hours on breathing. There is so much to learn about breathing. But just to give you just a simple quick exercise that you can do before you go out. So you've just come from work. You're going to do a box breathing exercise, where you're breathing in for four in the inhale, holding it for four, out for four with the exhale — a nice strong exhale — and then holding it for four. And you just do that box rhythm for maybe three, maybe four breaths. And in that time, close your eyes, seem to yourself into your body, start to feel your heart pumping, start to feel how do my arms and my legs feel, and you're just pulling your focus in, and then you'll be ready. Once the time you've opened your eyes, you'll be ready to get underway or get your warm-up sorted. So those are just a couple of little quick mindset tips to help you over that hump, whether it's in the morning and you get out of bed and you're going training or after work or whatever the case may be. Neil: Perfect, Lisa. Let’s go with the breathing just to add in as well, it’s the… often, when you've not just flipping the mindset, you're also flipping things like the diaphragm. A lot of the time, if people have been in a sympathetic state throughout the day, which a lot of us are throughout the day now. Then if we go to, we're breathing through our upper chest and breathing through our shoulders, a lot of people will get massive results, just by them realizing that they can breathe properly into their lungs, and they're actually going out with not having enough energy to run because their breathing patterns, off. So getting that breath going, and as Lisa said, with the nasal breathing is a great thing to add in, a very simple thing to add in as well. As we go through this, this already, we haven't even got to the moving part yet, we've already had quite a long discussion, we want people to realise is we're creating a toolbox for you. That's a toolbox of things that you'll be able to pull out when you need them. Some of you won't need the breathing as much as others, depending on what else has happened in your day already. It's a great thing to do. But some of you may find you've had quite a relaxing afternoon before you go run, and you're already breathing very nicely. So you don't need to use the breathing as much as someone that's been in a stressful situation for the afternoon or is in a very sympathetic state before they head out.  Lisa: Just briefly on the sympathetic and I think I've covered this in a couple of podcasts. But just to recap.. Sorry, took the computer over. You have a parasympathetic and sympathetic nervous system. So you, when you're in a sympathetic state, what we're meaning by that is that you're in a hypervigilant, alert, stressed out state, where you are producing quite a lot of stress hormones. Your cortisol levels might be up. Your adrenaline might be up. And your heart rate might be up, and your breathing, very often, is in the upper third of the chest. And this is telling your body, 'I'm in fight or flight mode. There’s dangerous things happening to me’, even if those dangerous things are just emails and a shitty telephone call from the boss. Yeah, that isn't necessarily a lion or a tiger that, you know, used to be chasing us when we were back in the caveman days. But it's the same response in the body. And so what we’re wanting to do with this breathing exercise is to doing some diaphragmatic breathing, so that's breathing into the belly, and we're going to do sessions on breathing because honestly, that's a couple of bucks worth.  But it's all about flipping it, getting that sympathetic nervous system activated. So you have nerves in the bottom of your lungs. And when you do very good strong exhales are really important in breathing in with the diaphragm, you're actually activating those nerves at the bottom of the lungs and tuning on that parasympathetic state. Now that parasympathetic state is all about rest and digest and recovery and immunity and all those repair processes. Now, we are going into an exercise situation, but to start off in a place of not being stressed is a good place to start. So flipping your mind and flipping your body over from one thing into the next thing. So that's just a very brief touch on sympathetic versus parasympathetic states. Neil: The next piece in the… or the next tool in the toolbox is going to be our rolling or myofascial release. So the tools we use for this are spiky balls, one of our favourites, rolling stick, which like rolling pin and a foam roller. Easy wins and low hanging fruit are always going to be your feet because they spend most of the day wrapped up in a shoe. And generally, our feet don't move as well as they should. Our feet should ideally move like our hands do, and our toes should move like our fingers. For most of us they don't so getting them out, getting them exposed to more neural stimulation and releasing any tight bits in the feet and getting them moving more freely makes a massive difference. You got... Lisa: Can you explain the neural stimulation? I think that's— it’s really why they're activating those fibers in the feet is the connection to the brain and the coordination and… Neil: Connection to the brain. One thing it does, it's like waking your feet up. So if I spent all day with my hand, for example, in a big glove and deprived it of senses and deprived it of being able to feel and touch things, I'd lose connection with what was going on around me. So I start to lose connection with understanding what was hot, what was cold and what things should feel like. If I can have that stimulation through my foot, and the great thing with a spiky ball, we're not going to smash it, is it starts to wake the feet up again. So all I'm saying is, wake up, wake up! I'm sending messages from my feet through my nervous system up to my brain going, ‘Ah, that's how I move my big toe’. Ah, that's the big toe, with running real important. But that's how I move it. And that's how my other toes move. A lot of people find their toes are bunched together and tight. If we can get some movement through those, we start to get more benefit from our running as well. Other people are going to have calves that are locked up and feet that are locked up, everything in your body is connected. So if we start to stimulate the feet, we get massive results with people who've got lower back pain or people who have got shoulder pain or neck pain, because the connection with the fascia in the bottom of your foot, it then runs up the back of your body up across your calf, your hamstrings, your hips, starts to relax a tissue above as well. So simply two things that are going to happen as you do that. One is you're going to get some muscles relax that need to be relaxed. Then the other thing, you can actually start waking the feet up. Okay, depending on where, and it's gonna be very much dependent on where you're at as a person. Some people are carrying loads of tension in their body, and some people are hypermobile. So those that are hypermobile aren’t gonna need these tools as much as those that are rigid and stiff. Yeah, do I make sense? Lisa: Yeah. Neil: You need these tools for what you need. And that's the emphasis we want to make is doing this whole thing when we finish talking about it. And its shortest version would be between five and eight minutes or longer version might be 12 to 15 minutes, but some of you are going to use more tools than others. So some of you, what we've discussed already, may use the breathing more than the rolling. But feet is an easy win, calves are an easy win. Rolling around the hip area, the glutes is a very easy win, the quads and getting those areas both, switching off muscles that needs to be switched off. But also starting to wake up muscles that need to be woken up. And it's easy ways to do that with those tools. Gone are the days of static stretching and standing on the doorstep during your quad stretch, holding. All you're doing there is switching the nervous system off and increasing your likelihood of injury and discomfort. Lisa: So just to explain what static and dynamic is for those who perhaps aren't familiar with that term. So static stretching, where you're holding a single stretch in one position for, I don't know, 30 seconds or something or longer. And that's not a good thing to do prior to a run or exercise because you're actually lengthening that muscle, and you're switching it off and making it too relaxed and then you're going to be able to flop it, for lack of a better description when you go out. And so you want to be waking it up, activating it, getting the blood flowing through it, but not turning it off. The static stretching has its value but that comes after the run or if you're doing, say, a yoga session or something like that, then it's a different thing. But you wouldn't go into a yoga class and then go for a run, for example. That would be a recipe for injury, but you're wanting to activate these different areas. The other thing to note with the foam roller was don't smash the crap out of yourself like, it's not go hard or go home. Cause I used to do that, to be fair, you know, when I first started with foam rolling years ago. It was like, ‘Ah, the more it hurts, the more I have to do it’, and, you know, as with everything, yep, you fight through the pain. But actually, the more we've learned about lymph and all the other stuff that we've learned in activating, you don't need to go full ball hard. If it's that painful, you should be around, what, six and seven, right, Neil, for what you're doing with the foam rolling. And you know, we have lots of videos and stuff on our YouTube channel if anybody wants to check it out, or, of course, joining our club and you'll find out all that sort of detailed information. So that's the activation phase. Your hips, your calves, your feet are a good place to start. Neil: It's a good technique, just simple techniques to work with are released with awareness. So we've already talked about breathing. If you find a sensitive spot, you can apply some pressure to that, getting no more than sort of six or seven out of 10. Use your breath, in through your nose, out through your nose to actually release. Your nervous system, we’ve already talked about and your body is fully connected. So by using my mind to tell my brain and to tell my foot or the muscles in my foot to switch off or switch on, I can have that control over my body. I'm using the spiky ball to stimulate it, which gives me something to feel and then I can say, right, wake up or tone down. So use the breath with awareness or release with awareness by using the breath to actually switch things off. If something feels tight, you can imagine the muscle actually switching off, toning down, almost like it's got a volume button on it and you're turning it down. Okay. The next technique, which is a good one, is a pin and stretch. So if you find a niggly spot, thinking about rolling the calves. I'm sitting on the floor with my calf and leg up on a roller. If I find a niggly spot, then I can actually pin it. And then I can move my foot backwards and forwards. So I'm pinning and then stretching. I'm moving my foot in and out of plantar and dorsiflexion. Okay, and then actually flushing the muscles as well is another great technique. We're rolling up and down and across the muscle and a great way to… almost like imagining like your muscle’s like a sponge, where you're you're wringing it out and then putting it back in a bucket of water so it can absorb again, and wring it out. So you’re flushing out and getting fluid moving backwards and forwards. Lisa: Yep. And so on. Yeah, that's absolutely, that’s key. Neil: Right So next on our list. So now we've breathed, we've worked out where we're at, if we come back from the top, we've worked out more from mindset, breathing, rolling. And now we're going to look at our — the body is all connected — so we're going to look at our fascia. So the body is connected, again, like static stretching — gone are the days where we should be looking at the body in isolation, and looking at warming up or moving specific muscles like our chest on its own, or biceps or triceps on their own, or our thighs on their own. The body is connected from toes to head. So the fact that it’s connected from toes to head, and there is myofascial lines that are running right across our bodies — front, side, back. We want to be in a position that the movements we're doing in our warm-up should help open, lengthen, move. Imagine your fascia like a superhero suit. I love talking about superheroes and the superhero suit. And you can— that superhero suit should move easily; you should be able to move easily in it. So what we're doing with these big fascia movements, is you want to be in a position where you're getting that superhero suit just to fit a little bit better or fit a bit more comfortably. And if you do that, then it fits more comfortably when you start running. You're running more freely, we haven't got any sticky bits. Okay. Lisa: So like, just explain a little bit, you know, in two seconds, it's like the chicken skin is. I know. It's like each of these subjects we could do an hour on that seriously, but the fascia, so we all know we've got ligaments, we've got tendons, we've got muscles, but a lot of people really have a struggle. What the hell is fascia then? And what do you mean it's all over my body? And you get that? Like, you know, that…  Neil: Connects absolutely everything. In two seconds, fascia connects everything. It will connect the tissue, like you described the chicken skin on chicken. It's on the superficial level. It connects muscles, it connects bone, it connects your vital organs. So if there's anything locked up in any of that fascia, it's almost like a, like a web, if you look at it. Lisa: That’s a good analogy. Neil: And have a look at it. And depending on what parts your body you're looking at will depend on how dense that web is. Lisa: Like a spider cobweb’s like. Neil: Exactly, exactly that. You move that to the… To move freely, if I've got something as locked up and my fascia’s sticky, or it's not moving as well as it could, then it could be that I've got a shoulder pain on my left shoulder. And that's actually my right foot. So it’s looking at, and all we're doing with these big fascia movements and looking at myofascial lines, and very simply speaking of the anterior, posterior and downside of the body as well, you’re starting to get that suit to fit more comfortably. We're starting to iron out any of those sticky spots. Now, if you find that as you're moving through some of these movements, that you find that you are stickier in some areas and others, it starts to let you know that you've got some imbalances there. Now on top of that, as part of dynamic movement, you then want to add in some run-specific movements. So if I'm going to run, I'm going to be spending time on a single leg. I want to, at some point in my warm-up, I want to be doing something that ideally is on a single leg and is involving opposite arm and opposite leg, like running will. So the warm-ups and dynamic movements we include as part of our warm-up will include stuff that resembles running, gets blood flow and heart rate up, gets tissue open and ready to move and work and gets me ready for the run. So when I get into the run, I'm not spending the first 2 or 3K trying to iron myself out. Open up my fascia, I'm actually running comfy, my body is now awake; my blood pressure, heart rate, breathing rate and tissue are all up and warmer. And I'm in a position where I can move more freely. Yeah, do I make sense? Lisa: Yep. So without having been able to show you visually here how to do the exercises, what we are working on is giving a little, some sample runner’s warm-ups to do that will show you some of the dynamic movements that we're talking about here to open up and get that fascia going. We haven't got that organised yet, have we, Neil. Hopefully, by the time this comes out, we might have something or coming soon. To give you a bit of an example of the types of things that we're talking about here. So just to recap from the top once again because it sounds like a hell of a lot to do before every single run. But actually, we're talking five to eight minutes. Or if you're doing a really— that's the other thing, if you're doing a super intense workout, you need to warm up longer. Like today I did an interval session, so I spent more time on the rolling and the activating and the getting the heart rate up and doing the drills, which we'll cover in a second. And before I actually went hard, because I don't want an injury. And the harder the training session is, the more I'm going to be engaging all my muscles to sprint, then I need to have everything at operating temperature. If you think about a car on a winter's morning, if you turn the motor off and then jam your foot on the accelerator and tear off, what's going to happen? Your car's not going to be very happy with you because it hasn't been able to warm up, get the blood going or the petrol going or whatever it is in a car, and get it up to warmth, get it up to speed, before you go flat tech if it makes sense. So we've done the mindset, changing your mindset, putting your gear on, getting your head in a good space, tricking yourself into just getting out the blumming door for starters. Then we've covered off some breathing. We've covered off some activation exercises — rolling the feet, rolling the calves, rolling around the hips with the foam rollers and the balls. Then we've gone and looked at some warm-up exercises, which is activating all your fascia or getting your heart rate up and so on. And the last piece of the puzzle — and this should all take you five to eight minutes, 10 minutes if you're doing a hard session — the last part of the puzzle, Neil, what's it? Neil: It’s the drills. So we do some run-specific drills that are same with the dynamic movement. And this becomes part of the dynamic movements, there's quite a lot of crossover here anyways. It's part of that movement. So things like we were talking about — opposite arm, opposite leg movement. So things like, some of our favourite ones are simple things like ball of foot hops, which is like a skipping movement, where we're just bouncing, landing on the ball of the foot with the heel kissing the floor. So warming the body up, starting to get the elasticity and the muscle doing the job it should and getting ourselves ready to roll. We use some other run-specific movements like forward land, which is simple opposite arm, opposite leg movement, where we're starting to really work on the pull of the leg and the action of running. And then another good one that we get some great results with is our carioca, which is a crisscross of the legs. And you can do carioca and have a look, and you'll see that all, we've got videos of these drills, if anyone wants them. Lisa: Yeah, email us. Neil: Please let us know. And the whole idea of these is that, again, everything — hips are open, heart rate’s up, blood pressure's up, we're ready to move. And we've done some movements that are run-specific, so when we go run, we're actually ready to run. So to break it down and give you an example of what my normal warm-up would look like — I'll always run my feet. Okay, I will always go through my breathing, sort of goes from my breathing start and then go through and roll my feet, and I roll my calves, and I roll across the top of my hips and up either side of my back. So they’re my go-tos. From there, I will do three usually big fascia movements, one for the front of the body, one for the solid body, one for the back of the body. And then I go through two or three drills. I’ll go and run. On a recovery run that will take me about five minutes. Okay, on a higher intensity run, as Lisa was saying before, on interval run, that might take me sort of 12 to 15 minutes. But it's you… You take which bits of the tools you want out of the toolbox, and then you start using them from your perspective. The other bit to throw in, just throw the mix, finally, is just looking as well, I'm a big fan of using music. We've talked about this quite a lot before as well as. So music helps me have a cadence. So if I'm doing an interval run, I find music really helps me with cadence to help me keep my cadence up. I'm doing a recovery run, then I don't enjoy using music as much because I'd rather you know, hang out and make it more of a meditative state and chill out from there. So thinking as well about what's in your playlist. Does music motivate you and help add to the mindset? Or does silence help add to the mindset? Working out what you need for each run and should it be part of that session; I use music often in my warm-up. And the music I choose for recovery run is significantly different than one I use when I'm warming up for an interval run. One's going to be really lifting me intensit-wise and mindset wise, the other is going to be letting me know that this is going to be cruising, it's going to be laid back, it's going to be about recovery. Using music as well can make quite a significant difference. Lisa: Because it's… Sorry. It's all about the mind part of the puzzle really. You know, you put, I don't know, Thunderstruck on when you're trying to do an interval session. And you're like, yeah! And you going for it, and the cadence helps you and so on. And that's using your body to activate those that, again, in that case, you're activating some adrenaline and getting that going, which you need for that session. And then you know, you want to calmer ones with you if you're just doing a recovery where you don't want to be smashing yourself and you just want to be cruising, then you want a more cruising music. But just on that note, though, just be aware, if you're in traffic, you know, it can be really dangerous. And I've been hit by a car because I had bloody things in my ears, and I was unaware of the traffic around me. So just being a little bit cautious if you are out running on roads and crossing streets, especially when you come to intersections, and you can’t hear that car coming around the corner. Neil: Pick what you're doing and where you're doing it. Lisa: Be aware, be aware of your environment. Neil: Looking, then you should have that toolbox in place now. Looking at what you're currently doing, who you are and how much of a warm-up — what percentage you use each tool for will be quite different for each person. So as we said at the start, some people will need to spend more time breathing. Some people will need to spend more time rolling. Others might need to spend more time with the dynamic warm-up. You'll all do a little bit of each but it's going to be, the percentage will be different. And when you use each tool, it’s going to depend on what you're doing and what's on your program. Lisa: And one other point here is that you will have — and I promise you this — a much more fun run, and you'll enjoy it more if you've put the time into this warm-up piece of the puzzle. Because I know a lot of us are under time pressure and stress. And we've got like, ‘I've got 30 minutes, I've got to get my running today. That's all I've got, I don't want to spend 10 minutes warming up’. Okay, negotiate with yourself and try to do at least five minutes, because it's better to get that five minutes because that other 25 is going to bring you more than that extra five minutes of running, if that makes sense. Because you— if you talk to runners, most people and if you're a beginner, you might not be aware of this, but the first 20 to 25 minutes are absolute crap for everybody all the time. You know, it's very rare, where you just run out the door, if you haven't warmed up, that you'll be enjoying yourself and your body will be stiff, it'll be sore, it'll be not activated, you won't have a good posture, you'll feel like your heart and your cardiovascular system isn't woken up. All of that can be avoided if you do all of this in the preparation. It's like laying the foundation of a house. If you do it on quicksand, you're not going to have a very stable house. If you do it on concrete and you put your foundations and your poles in properly, you're gonna have a house that stands for a long time. You're going to enjoy your run a lot more. You know, today's session was was a classic example of that, you know, interval session full on, hardcore, big good workout, warm-up prior and the session wasn't nearly so difficult than if I just jumped out the door and done it. So don't underestimate that. Neil: Good polling, Lis. I liked it. Lisa: Don't underestimate a good warm-up. So people, if you've enjoyed this content, please share this with your friends and family. Share it, get it out there, get it out in the world, we really appreciate you doing that. And if you, you know, want to come and join us at Running Hot Coaching, this is what we do. And what we love is to help people with their running journeys and inform people. And as you can see, we take a very holistic approach to our running into our health programs and to all of the programs that we do. Because we look at people as whole people and not as runners or not  as ‘You've got a health issue or specific health issue’. We look at the whole person the whole time so that you can actually get the best performance because there's no optimal performance without optimal health. That's probably a good place to leave it, actually. Neil: I like it. Lisa: Well, thanks for joining us today. Thanks, Neil, for your wisdom as always — epic. Really appreciate you, right. And we'll see you again next week. Thanks, guys! That's it this week for Pushing The Limits. Be sure to rate, review and share with your friends. And head over and visit Lisa and her team at lisatamati.com.  

A well-run and welcoming bookshop can be at the heart of a community. That's the view of Louise Ward, co-owner of Wardini Books in Hawke's Bay, which has been crowned "Bookshop of the Year" at the annual New Zealand awards. She and husband Gary say their shops in Napier and Havelock North have become a haven for book lovers and for those just wanting a break from hectic lives. Ward speaks to Susie Ferguson.

Today on the show you;ll hear us hitting Poo Towns a day early - and we'll be going to Havelock North. Plus we welcome another MAD DOG into the club, and we catch up with Jeremy Corbett of 7 Days and The Project,See omnystudio.com/listener for privacy information.

Te Mata Figs' Murray Douglas and Helen Walker were left with piles of fig waste once they'd made their fig molasses. The waste was initially given to cows as a feed but knowing its nutritional value they've found other uses for it.

Friends of widowed Kylee Guy are fundraising for the family to continue a private investigation into the murder of Scott Guy.Kylee Guy's husband was found shot dead at the end of their Fieling driveway in the early hours of July 8, 2010.The murder remains unsolved.Kylee Guy, wife of murdered Feilding farmer Scott Guy, is comforted by her two-year-old son, Hunter, during an emotional 2010 press conference in Palmerston North following the murder. Photo / FileFunds from the public appeal will pay for private investigation fees and any extra funds will be put towards a trust fund for Kylee and Scott's two sons.Kathie Rifle, the driver behind the fundraiser has known Kylee Guy since 2006.Following the 2012 trial, the Guy family hired private investigators, however in 2015 the family could not continue the investigation due to lack of money.Ewen Macdonald, Guy's brother-in-law and a pall-bearer at his funeral, was charged with his murder in April 2011.He was acquitted at a jury trial the following year but was jailed five years for other offences.Ten years on from the young farmer's death, his widow spoke to TVNZ's Sunday in an exclusive interview.She said the killer is still out there and she has just one message for that person."You are a coward. If you can live with yourself for doing this - taking a father away from his children, who was a good man - you are a coward."Guy met 18-year-old Kylee Bullock, who was training to be an early childhood teacher, at a Havelock North pub after a rodeo.The pair fell in love and married in 2005. At the time of the murder, the pair had a son and a second on the way.The Givealittle page has the goal of rasing $50,000.The fundraising page has had 70 donations in the last day.One donor wrote "May justice be done. You are such a beautiful brave lady.""Let's help Kylee, and their precious sons, get justice for Scott" says Rifle.

The government has announced a multi-million dollar investment to upgrade under-pressure water systems across the country, but there's a catch. A $760 million package will kick-start urgent work to bring drinking, waste and storm water infrastructure up to scratch. For councils to access the money, they will have to commit to the government's wider water reform programme. The Prime Minister made the announcement in Havelock North at a water bore that was the source of a fatal campylobacter outbreak in 2016. Two Hawke's Bay mayors, Craig Little and Alex Walker, speak to Corin Dann.

The Government is pouring money into upgrading the country's drinking, storm and wastewater systems. An investment of $761 million was announced in Havelock North today. But councils will have to sign up to wider reforms to get the cash. Our Hawke's Bay reporter Tom Kitchin has more.

It was standing room only last night in Havelock North as National's new leader Todd Muller made his case to be the next Prime Minister. Although a meeting with farmers near Hastings earlier only attracted about 40, in Havelock North Muller was feeling confident with a boost in the polls and an audience in the hundreds. Hawke's Bay reporter Tom Kitchin went along to gauge the reaction.

Yesterday's Budget was touted as the jobs budget, but how to small business owners feel about it? Steph Van Dusschoten runs Diveworks Charters in Whakatane and Matthew Bennett who owns Nibblish, a baked-fruit company in Havelock North. They speak to Corin Dann.

New Zealand journalist Anna Fifield is the Beijing bureau chief for the Washington Post and last year she wrote the book on controversial North Korean leader Kim Jong Un. She joins the show to discuss Mr. Kim's bizarre disappearance. 

New Zealand journalist Anna Fifield is the Beijing bureau chief for the Washington Post and last year she wrote the book on controversial North Korean leader Kim Jong Un. She joins the show to discuss Mr. Kim's bizarre disappearance. 

We’re wrapping up Season 2 of our EPisodes podcast with Philippa talking to Sue Pommarede, HoD of Languages at Woodford House, Havelock North in New Zealand. “The most important thing is to keep communication with the students”. Sue explains how she has adapted her teaching practice and how she incorporates and maximises a range of online tools. She shares her school’s plans for supporting teacher and student wellbeing, and emphasises the importance of maintaining the element of fun in lessons and with her colleagues.

Author Neil Gaiman has been coming to NZ for appearances for years now, but he never envisaged he'd be locked down here for the better part of a month along with his wife, musician Amanda Palmer and their four-year-old son, Ash. 

Author Neil Gaiman has been coming to NZ for appearances for years now, but he never envisaged he'd be locked down here for the better part of a month along with his wife, musician Amanda Palmer and their four-year-old son, Ash. 

Pastor Jim Daub is pastor of St. Paul Lutheran Church in Havelock, North Carolina. St. Paul's Website: http://stpaulhavelock.com/ (http://stpaulhavelock.com/) St. Paul's Facebook page: https://www.facebook.com/stpaullutheranhavelocknc/ (https://www.facebook.com/stpaullutheranhavelocknc/) Pastor Daub's recommended things to check out: Havelock Tourist and Event Center: https://havelockevents.com/ (https://havelockevents.com/) Read more about the area from Eddie Ellis' books: http://www.edwardellis.com/ (http://www.edwardellis.com/) New Bern, NC: https://www.newbernnc.gov/ (https://www.newbernnc.gov/) check out the governor's palace and more in the town that Pepsi is from Fort Macon: https://www.ncparks.gov/fort-macon-state-park/home (https://www.ncparks.gov/fort-macon-state-park/home) Crystal Coast: https://www.crystalcoastnc.org/ (https://www.crystalcoastnc.org/), see the aquarium there. Beaufort, NC: http://www.beaufortsc.org/ (http://www.beaufortsc.org/) Beaufort air show: http://www.beaufortairshow.com/ (http://www.beaufortairshow.com/) Today's sponsor is Audible, go tohttp://www.audibletrial.com/LutheranCartographer ( www.audibletrial.com/LutheranCartographer) for a free audio book and to try out Audible. If you enjoy the show, please take a moment to rate and review the show on iTunes so that more people will see and listen!

Megan Singleton often does her cross for The Sunday Session from some of the world's most exotic and exciting places.This week, she decided to go a little closer to home - though Havelock North is no less exciting than many foreign cities!She joined Andrew Dickens to discuss the little Hastings suburb that is attracting global talent.LISTEN ABOVE

Andrew and Pam (owner of Poppies Havelock North) talk about selling books and more

In this weeks episode Lisa Tamati and Neil Wagstaff talk about the benefits and disadvantages of using the various technologies available to improve your training results and optimise your performance. From watches to apps and heart rate monitoring they look at the good the bad and the ugly of using these tools. Here is the link to the blog on the Heart Rate Reserve Method of monitoring your training intensity https://www.lisatamati.com/blog/post/45209/A-quick-rule-of-thumb-guide-to-monitor-your-training-intensity/   We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff. Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise? These are just some of the questions you’ll uncover the answers to in the Epigenetics Testing Program along with many others. There’s a good reason why epigenetics is being hailed as the “future of personalised health”, as it unlocks the user manual you’ll wish you’d been born with! No more guess work. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research. The platform uses over 500 algorithms and 10,000 data points per user, to analyse body measurement and lifestyle stress data, that can all be captured from the comfort of your own home Find out more about our  Epigenetics Program and how it can change your life and help you reach optimal health, happiness and potential at: https://runninghotcoaching.com/epigenetics You can find all our programs, courses, live seminars and more at www.lisatamati.com   Transcript of the show Speaker 1: (00:01) Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa Tamati brought to you by Lisa Tamati.com. Speaker 2: (00:12) Hi everyone. Lisa Tamati here at pushing the limits once again with my business partner Neil Wagstaff in Havelock North. How's it going Neil? Speaker 3: (00:20) It's good. Thanks Lis I am good. Speaker 2: (00:22) Good. And we've got another great show for you today. What are we talking about today? Neil Speaker 3: (00:26) We're going to be talking about using technology. Technology is a great thing. It can be a scary thing. It can be something that can, we can use to our advantage but also if it's used inappropriately it can, it can really slow us down with, with getting the results and performance we want. Speaker 2: (00:41) Yeah. So technology and we have to qualify that in regards to training. Now we're talking about, I'm using technology didn't relate here unnecessary evil in our world, but we are actually going to be talking about things like your Watchers, your heart rate monitors and your strivers and net, my runs and, and apps and, and that type of thing. And how to, how to use it and what benefits they bring, the pros and the cons of doing it. And how we use it a little bit with our athletes, with some of them and not with others. And why that is. So Neo, what watch do you use for starters? What's your favorite? Speaker 3: (01:18) I'm a Garmin fan. I've been a karma fan probably for past four or five years now. And it allows, it gives me the information I want and I'll find the, eh, for the length of runs I'm doing it, it gives me, gives me good battery life, a lot of the accuracy and a lot the lot of feedback it gives me. Speaker 2: (01:35) Yeah, I've got a Alma Gammon girl toe Garmin four runner two, three five as my one. And I'm not a big statistic person generally, so like you're a lot more statistics orientated than they may personality wise, but I still find it things like, you know, your sleep and your sleep quality and how deep you are sleeping and some of those sort of aspects. Good. As well as your heart rate monitor when you're training. But I don't get absolutely hung up on all the statistics like some people do and some people that, so that's a benefit. So we're both Garmin fans but there are a lot of other great watches out there, some too well some of the others polar you know, having a watch that as a sport orientated, watch that you can use it whether you're doing lap times, if you want to control your heart rate all of these things can be beneficial. Speaker 2: (02:24) List. Talk a little bit about heart rate monitoring, how you can use that to monitor the intensity of your training. We've just put up a blog on our website, at www.lisatamati.com which looks a little bit, it was a quick meant to the quick guide to how to sort of workout how intense your training is based on your age. And this is a bit of a, you know, a guide, not to be Satan concrete, but Neil, do you want us to discuss that a little bit and how that happened? Yeah, Speaker 3: (02:58) Let me, I mean the beauty of beauty of watches these days is if you're giving the watch tracker your information, so you, when you set up your watch, it'll ask you if you're age and ask you if your resting heart rate ask you for various different types of information. So the watch will give you very good idea on training zones anyway. What we're not so good at a lot of the time is following those. So if your watch tells you you need some recovery, then listen to what it's what it's saying. So the, the idea being that once you got your heart rates in there, then if your program says you should be doing a high intensity interval training session, then you're going to be operating up at 85 90% of your, your max heart rate. If you should be doing a recovery run. And that could be lower down at 55 60 maybe top 65% of your maximum heart rate. Speaker 3: (03:44) So the beauty of the watch is it will give you all that information so you can use the watch based on your programs. So right, these are the designs and areas I want to work in. If you're not using a watch though and you just want a snapshot of how hard you should be working, then you can use some simple formulas out there. We use the heart rate reserve method or Caveda method. And what we're looking at there is I'm just doing a simple two 20 minus your age punched only two 20 minus your age. You then take off your heart rate and so your resting heart rate and work out your percentages from there. And most people would recommend your workout from 60% up to 90% in 5% increments. And then you simply add back on your heart rate so that your resting heart rates that number and it'll give you training zones. Speaker 3: (04:28) So easiest thing to do with that is refer to the blog. Lisa can put that in the show notes just that day and that take you through, walk you through how to do it and it gives you an idea of where you, where you should be working. Where this becomes really useful is if you've been struggling with runs or you feel like you could get more potential out of your body, then actually doing either a full max heart rate test or actually seeing how your heart responds on a run. It's a really useful way to work out. Are you really getting best bang for your buck? Good example is when we, when we ran when we ran across the country for for Samuels trust and a few years back, I'm, I'm notorious for going out quick and really focusing and this is a good example of, of how not to, not to use a be watch. Speaker 3: (05:13) I become very focused on my case per minute. Okay. So I'm flexing, right? I, I want to say that, for example, a five minute case and that's, that's what I want to want to be doing. So if I'm, if I'm doing that, then that's fine. Up to a certain distance. If I need to be running longer than that's gonna hurt me. Yeah. So what we're very, very well for me with heart rate is going right, I need to be operating at a much lower heart rate. So if I am operating at around one 35 one 40 beats per minute and I know regardless of pace I'm going to be good for a long distance because I can, I can hold that. So bringing in heart rate into the mix there really does start to, it made my training more effective. I didn't worry about speed, I worried about right a stand the zones I set my set, my watch to beep if I went above it and then no worries on how fast it was going. Speaker 3: (06:02) I needed to know that I could last a long time and a long, a long period. So use it for your, for your goal. At the moment I'm running a lot shorter and I'm more interested in getting results for my four four and five K times. So I'm more interested now in taking the data out and going, right. I want to know the heart rate zone. I should be pushing hard for some of my runs and it should be up in the 85 90% effort. More importantly, I can keep an eye on how fast my Kayser and then again on top of that from a technique and performance and efficiency point of view, where's my cadence at? So I know if I can push my cadence up, my efficiency is going to get gonna get better and therefore I'm going to be going to be getting closer to my goal. So use the information in particular heart rates we're talking about here to apply it to your goal. Okay. Apply it to your goal. If you're getting warning signs, like you're going out and doing a recovery run and it's showing you that you are 70, 80, 90% of your max heart rate. Something's not right either with the technology or your body. Speaker 2: (07:00) Yeah. And this is actually we, the has a little bit of limitations and I know that I,n my my life is, is I don't actually conform to the, the age thing. So 220, minus my age, I, if I'm running it there and then trying to do 60 to 80% of that, then I'm actually in the anaerobic zone according to that a whole lot of the time. So it's a general rule of thumb and it doesn't always give you a completely accurate results. So sometimes like I'll be operating at a higher heart rate than I should be, but I know that I'm actually aerobic and I know that because I've got enough experience to, to know where my body is going in and out. Speaker 3: (07:43) With a lot of our one on one clients and there's a couple I've done this with in the past. The past few weeks is we send them out to do a max heart rate test. This can be done on there's no need for it to be done in lab conditions, which isn't practical for most people. So we use a field test we put in place, which are people interested in. We'll send you the guidelines on what the field test is and then that will give you a true maximum heart rate. Once you got the true maximum heart rate, then we work out the percentages from there. And in both of these, these clients' cases once we've got the true maximum heart rate, we then started getting more bang for their buck from their interval, the interval sessions in their threshold sessions. Because all of a sudden we were pushing up a beat cause like you were their age, they weren't, they weren't falling into the averages. So if you're interested in that, what you've got to be willing to do with that though is with the field test you've got, you've got to be comfortable, get pretty much going to your, to falling over. Speaker 2: (08:36) Yeah. And which isn't much fun. But yeah, because there is that, that role of some role of 220 minus your age, you know, can be completely skewed if you're a particularly good for your age, hopefully that's what it's showing me and it's therefore not quite appropriate. So just understanding the limitations of the test. And then using it to your best advantage. And the other side of the side of that coin is that you can become so tied up with the science. And we have some, some of our athletes, a lot of stuff, very much, well looking at the genetic profiles, most of them are crusaders like you kneel and I'm very analytical, very do you want to know about those different buyer types? And if your genetics we can take you through that one day. But very analytical, very statistic buys, very wanting to have all that data and want to be able to work completely with data. Speaker 2: (09:30) And that works for some people, but other people, they find that completely intimidating. They don't want to know all that. They just want to be able to run it and joy and you know, and, and sometimes people get a bit obsessive with the statistics and that can become a actual negative as well because you can be so focused on that you're not actually listening to your body and not actually actually feeling how am I actually feeling right now and should I be pushing this? So it's, it's having the, the, the experience and the wisdom a little bit to use a technology to your advantage but not to, not to be a slave to the technology and, you know, Speaker 3: (10:05) Totally, totally agree. One of the ways I've I've overcome my obsession and addiction with numbers is I I, I I no longer plug my, my, my watching, I plug it in to charge it, but I don't save any of the data or download any of the data. I don't actually look anymore at this point in with where I'm at, cause I use the watch to see where I'm at on my run and then I won't compare runs from previous runs or anything like that. I just look at where I'm at on the day. I use our wellness check with all our clients. So you get a subjective view before I leave for my run. Where am I at from a nutrition point of view, a stress point of view or hydration point of view, movement, niggles, injuries. And then I, I take all that and go, right, I'm feel good to go. (10:47) My scores are good and then I'll just keep an eye on Watchers. I'll go, but I won't any more. Use it as a to go back and track track data sometimes. I that's useful. And for some of, as you, so for some of our opponents we do do that because it gets some great results, but it's very important, which is what you're alluding to is that you use it to your advantage. Speaker 2: (11:07) Yeah. You'll personality chart. Yep. You know, and you make it work for you. And the other, the other danger was things like, you know, or I met my run and Cobra and all those apps that monitor your, you know, your kilometers, you're doing the speed, you're doing it at the, the, the road that you're taking and the comparisons to last week. And then you've got all the comp, the competition that comes out through that. And like, I know my husband finds that great. He loves it. You know, he's always putting his stuff up on striver and comparing how he did last week on that road to how someone else's doing. And comparing where he's on the ranks and all that sort of crap. Whereas I just not interested in that. And the, the problem that can come with that is then that you come, you very much come painting every time you go for a training and you're not actually doing what's on your actual training pain, which said you should be going out for cruisy day recovery day and then you're going fast. Speaker 2: (12:01) Cause you don't want anyone, it's think you can only run X amount of minutes per kilometer. And so you get too competitive and you're not actually following the structure of the plan, if that makes sense. And the flip side of that is also that a lot of people just want to collect kilometers for their strava account because if it doesn't, if it's not on, strava it didn't happen. This is a bit like Instagram, you know, life didn't happen if it wasn't on Instagram. And that mentality can also trip people up because you know, you're, you're, you're not doing it for the right reasons and you're not, you competing all the time rather than actually having a benefit. And what's most important is that you realize that strength training and mobility training, which is what we preach all the time, is also iPod and you are training. So if you're if you're getting an extra 10 K's a week, but you've sacrificed to strengthen your mobility, you gotta be way worse as a runner in the long run than if you had done those. Speaker 3: (12:59) And that's the, I mean that's, that's the beauty of our app as well. Cause you can use strava. Yes. That's actually should be our by line. If it, isn't on running hot app it didn't happen. We can connect to our app strava and Garmin. So you can not only see the runs, you see the mobility sessions completed and the and the strength sessions completed as well. But, but getting that balance, getting that balance as you say is, is key. But just want to come back to the personality types a bit as well, if, because again, for some people who are going through the pros and cons and there's not going to be, we're not gonna give you a perfect answer at the end of this podcast saying this is how to do it. Speaker 3: (13:44) We just want to make you very aware that what you should be paying attention to. The other thing that some people get great results from has been part of the community. So as a big part of what our business and running hall is built on, it's been in part of the community where you get support. So the technology can provide that as well. It can help you do that. If you are part of a community, if you are sharing it on Strava, if you're part of a sharing through Garmin, if you're doing it through running halt, then it does, it does definitely help with allowing you to know that you've got that support and accountability around you. Speaker 2: (14:15) Yeah, absolutely. And so once again, using it to your advantage and you know, so without at, so we have a you know, an a mobile friendly app that you can, you have on your phone and you can use it when you go out and you'll get all your mobility workouts, all your strength workouts as well as your run station. So it's not just counting your kilometers and ignoring the other thing. So it's actually quite good when you have it on your calendar. Yup. Tech, tech tech. I did, I did my mobility, I did my strength and I did my actual run stations to where strap variety counselor kilometers. I so that, that's really important. I think. So. what else? You know what I was sort of technology stuff is out there. Neo and what else do you use? I mean like this, you know, running with music, running Speaker 3: (15:00) Well I'll use, yeah, I use when I'm, when we started creating our programs like five years ago, at least as part of creating the programs weren't for the process of checking they were. And one of the, one of the things we built in one of our foundation programs was using a metronome. So for five weeks on our foundation one program, I literally ran with a metronome to make sure that the intervals were putting together the sessions we were putting together. They worked, they did what they said on the packet and they got the results they they should. Once I tested it, we then tested it, well the people and does it work and as we built the, built the programs up, that's that's how it was done. So running with a metronome is great. If you're looking to increase cadence and efficiency and run more constantly injury free, you can download. We use one from frozen eight you can download a simple metronome, put it on if you want to do what I did and remember the beep in your ear. That's reasonably insane. Way to do it. If you'd rather listen to some music on now I now use, I just got onto a Spotify list Speaker 2: (15:57) and I will download run music for 180 beats per minute. Speaker 3: (16:01) You can do it 170 and there's various different options on there. So do a base test, which you can easily do straight away. Go out and count your cadence, how many times you've put such as a four in one minute. Tom's about to, you can do it off your left foot, your right foot, and then see where you're at. If you want to increase it slightly, go and get some music. If you're at one six, eight go and get some music that Speaker 2: (16:21) Susan, one 70. Yeah. So what is the, what is a good cadence? You know, like I'm for people who don't understand what cadences are speeding your feet that are turning over and then the last time you were actually on the ground, the more efficient your running stylists. So if you're planting your foot and again you've got a very slow and big long strides but slow, steep and you're putting all the weight into the ground each time, then you're not going to be as efficient as someone who's just you know, like running on hot coal was a few like and going very fast with the legs. Smaller, smaller steps perhaps, but they're going faster. That's what you call a high cadence. And that coupled with all the techniques, stuff helps you run faster basically in run more efficiently energy. And you know, that's a topic for another day as forms and drills and so on. But so what is a good cadence in your answer? Speaker 3: (17:11) going go on and look now, then they probably get around that they can, well, they work, they get around the 180 plus and some of the stuff that people will read and again, don't, don't get hung up on it. Another example we're talking on technology you shouldn't get hung up on is you know, if the 180 is the sweet spot and anything above that, then great that there's great evidence there that shows that. However, what we'd rather you do is see where you right now. So we are fans of meeting you where you are at right now and then helping you improve from there. We've had great wins with people improving their cadence from one six eight one seven five and now they're running pain free, no injuries. And the pain that they had had is gone. Speaker 3: (17:56) And they're quite comfortable. Do they need to get up to one I80. they might get small wins, but if they're happy where they are, it's about the individual. So please, when you're looking at all your numbers on your watch, your heart rate, your speeds, your cadence, however you're doing it, and whatever type of technology are you using, please use yourself as the baseline. Don't worry about what anyone else is doing and understand, which we've talked about on other podcasts. Your why. So don't worry about, I speak, we speak to a lot of people that want to get here because that's what, that's what the world says I should do. That's what you're told. You do get to where you want to be because it's your purpose and it's your why and understand that yeah. Improving cadence will help. Having a bit of a heart rate will help, but it should be better in relation to where you want it to be too. Speaker 2: (18:43) Yeah. Yeah. We don't want to have to be an Olympic athlete so we can stop. Where we are at, and it's comparing you to you always, and we're very big on that anyway. That it's not about comparing yourself to every other person on the planet. It's about, you know, doing, doing the base for your body at this time and for your goals that you've got. Sit out for us. What other technology? I'm just trying to rack my brain of different technologies that are out there. I mean, what's your take on running with music? In regards, like for safety on like not a great fan of, of wearing headphones or having things in your ear when you're running on roads and stuff. And even on, even in the Bush, like if you've got both ears covered, I sometimes run with like one athletic in one ear. Speaker 2: (19:30) It's, you know, I like to be aware of my surroundings and you're just sometimes with your toe into the music and it can be really motivating. It can be really good, but you watch out for traffic. Right. Cause you know, I have been hit once and, and when I was running through New Zealand in Oakland and I had my things on and I just didn't hear this car come around the corner and hit me. Luckily I wasn't injured, but you know, it could have been different. And that's cause I hate the things in my ear. And even in nature, I like to, there's this subtle things that your brain picks up when it's actually tuned into your environment and when you put in something in your ears and it can broke out that part of the perception that's on their almost subconscious level. And you can, you know, not hear the, somebody coming up behind you or this, you know, those sort of things. So just being aware of your safety or at all times if you have got stuff in your ear. Speaker 3: (20:23) Yeah, correct. That's , and again, it will be very personal. It'd be very much down to people's people's health type profile and where they're at, what weights, what makes them right. But I think the key message there from, as you say, is make sure it's, it's safe. It's and you aware the environments around you. If you really are gonna need your senses, then don't block them. But if you're running in a safe environment that you know, you know where you're going, you know what you're doing, your notes, you know it's very safe then and music helps you then then use it to help you. It definitely helps me. I'm a huge fan of running your music but there's certain times or a one if I'm running certain areas or yeah, place, I don't know. But it does that, it allows me to relax and get into my, in smaller [inaudible] Speaker 2: (21:12) I was just going to go to a, in regards to technology Speaker 3: (21:17) And I've lost my train of thought. I think the, the, the bits we've covered there leaves with the, you know, the, the main ones of what is the main message we wanted people to take away from this was understanding how to use it to your advantage, understand the, how to apply it to your to your programming, to your goal, to your why. And I think what you mentioned there as well, the, the so many apps out there to help you with your, with your running, with your, with your fitness, with your health fits, choose things based on your why. I think it should be the, the clear message. If you're going to add a tool into the mix with your training, the tool should help you get to your why, your goal, your purpose a whole lot quicker. If the tool is you're just adding it in because everyone else is using it, then if it's not going to give you any value, don't use it if it gives you value personally and that's where we can help because for some people with our programming where we're so right, heart rate training is definitely for you. Speaker 3: (22:16) For others, we wouldn't even, some people, some of our clients I've actually told to throw the Watchers way but more, we don't want to put it away in a drawer. You're not using that for the next six months because it's confusing issue. Yep. Others we say, right, you need to go and buy a watch. But that's because it's very relevant to their, to their why and what they want to achieve. So when you make new choices, make it based on what you want to, what you want to achieve. Speaker 2: (22:37) Listening to your body is always a good message. I think that's probably covered that set subject. Any last words that you wanted to put up and then any other areas that you wanted to cover off under this? Speaker 3: (22:50) No, I don't think we were just bringing people back to full circle to what you finished with there on our a wellness check. So do what you're getting from a technological point, technology point of view. Please, please, please listen to what your body's saying. So our wellness check allows you to do that from a very subjective point of view. So going through a simple checklist of where your body is at each day, we'll let you know where you're at. Trust your trust your heart, and trust your gut with your decisions as well. And that's probably a whole, whole another side. Speaker 2: (23:21) That's the whole another subject. At the moment studying. Yeah. Are you Speaker 3: (23:28) Making your decisions? They, your gut will tell you things. Your brain tells you things and your heart definitely tells you things. But those are those three things where you're making your decisions and includes around the technology. The technology might be worth telling you one thing, but the gut, the heart, the brain one, all three might be telling you another, don't stop listening to this because Speaker 2: (23:48) We've got the technology Speaker 3: (23:49) Well, the technology say tell you something. No one knows you better than you. I don't care what any coach says. Any thoughts or any health professional, the person that knows you better than anyone else's you. So you, you've got all the answers. You just need to choose which tools you're going to take to get those answers. Does that make sense? Speaker 2: (24:07) And you need to trust your instincts and your intuition and use the need to understand when you're being just lazy or when you've been actually sensible. You know? And this is what the wellness check helps people do. So for those who haven't heard us talk about our wellness chip before, it's just basically a spritz switch spreadsheet that you look at every day. That ticks off is an eight different areas I think. So hydration, nutrition, sleep your stress levels, whether you got any injuries and you're writing yourself on a scale of one to 10 now one being not so good, 10 being on point. And if your hydration and nutrition and you had a bad sleep and you had been stressed to hell at work and you meet to go out and do a really intense long session, then that's not a good combination. So you might want to shift days around. Speaker 2: (24:50) And so this gives us a a day by day a taste, a few like a quick one minute taste to say, yep, these are my numbers and Whoa, I'm not doing too well today. I'm feeling a little bit often. My hydration wasn't good and I had a really shitty nights and order this for the staff and then I probably shouldn't go and smash my body on top of it. In the past, I used to, if I didn't feel good, I used to go harder. You know, if I, if I had had a couple of drinks a day before, then I'd gone special South, even worse because I'd been bad. There's actually a really dumb thing to do cause your body's already under stress and you're actually overstressing on top of the streets. And the number one intimate of performance is stress. The number one enemy of, of everything alive as stress. Speaker 2: (25:37) If we have too much stress in our bodies, our digestion doesn't work properly, our immune system doesn't work properly. Intuitive nature doesn't work properly. And Brian Stein say everything, it's got tunnel vision. You can't make decisions. All of these things. So we don't want to be adding to the streets liberals in their body. We want to be working with optimizing our performance and this wellness cheek. I'll put a link in the show notes or you can contact us to get one of those as well. But that's a really good subjective way. You know, old SKO, not part of technology but just a subjective way to test everything. Speaker 3: (26:13) But if your technology laces, if you're, the technology you've got is doing the job, it should, when you test you, when you go through that subjective score, you, if you get it right and you've got in tune with your body, and that's the whole point of going through this we want are the people that are working with us and the people that are listening to us to be in tune with their body. If you're in tune with it, then you've got this right and your scores are low, your watch should be telling you you need sleep and rest. If you, if you, if you scored high, then you'll look at your watch and say, yeah, go run and go and go heart. And that's what important want to get. Where we want to get everyone to is that they're that in tune, that they listen to the body, that that needs the technology. But the technology is just confirming that this is, this is, this is good. You're doing well. Speaker 2: (26:55) It's better to go to a yoga session today, then go into a city, Karen maybe, right? Speaker 3: (26:59) Yeah, and vice versa. Sometimes it's best thought. You go out and you do your 30 K run cause everything's stacking up as it should. Speaker 2: (27:06) Yeah. Alright, well thanks Neil. It's been a great little subject for the today's podcast. I hope you enjoyed that. Just a heads up guys. I had the real great privilege them a couple of days ago being on a do at church radio and just want to give a plug to met and a Eugene over at [inaudible]. It's radio. Fantastic Comcast. Make sure you go and check out that episode that I did with them and also all of their other great guests that that had on there. I think the guys are brilliant. I'm going to have them on my show shortly. So watch out for that and yeah, make sure you go back and check out all the other great podcasts episodes that we've done on here. We've had a couple of great weeks with JJ Virgin last week and Tom Cronin, who's the producer of the portal, a massive worldwide huge movie coming out very, very soon. Speaker 2: (27:52) So you don't want to miss out on all that action. And if we can ask you guys a favor, please go and do a writing and review for the show on iTunes. That really, really helps the show get exposure, get a better rating and all those things are really, really important for the show. So if you enjoy that and you like what we do in the content that we've reduced sets away that you guys can help support the show and we'd really, really appreciate it. And there's always, if you want to reach out to Neil awry, you can reach us either via the website. Just go to Lisa@lisatamati.com. Hit us up on the contact buttons here. You can or you can just email me at least the, at least at lisa@lisatamati.com or neil@runninghotcoaching.com. Okay. All of those things will find us. We're pretty easy to reach. We're on all the social media, at least lisatamati on Instagram. Lisa Tamati on Facebook and yeah, really easy to find and please reach out to us if you've got any questions or we can help you with your journey. We'd love to do that. And we'll see you again next week guys. Thanks Neil. Speaker 1: (28:54) That's it this week for pushing the limits. Be sure to rate, review and share with your friends and head over and visit Lisa and her team at least at www.lisatamati.com.

In this episode Lisa does a deep dive into your top rules to live by to achieve your dreams, visions and goals,  to integrate into your psyche. They are a blueprint for achieving what you want in life on your terms. Learn why failure is only a feedback loop, why the naysayers in life can be the biggest blessings you have on your road to success. Why you should never subordinate yourself to the dreams and wishes of others and how to define your own values and hence your own dreams and goals. Why setting "Fantasy" goals will not lead to success but to disappointment and why having a higher purpose is the ticket for getting more out of yourself. We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI        

Ryan Lang is only just turned 22 years old and already his ultra marathon bio reads like that of a very accomplished ultra running 40 plus year old.  With the Moab 240mile race and the Tahoe 200 miler and soon to add the Big Foot 200 miler to the list along with a bunch of 100 milers and 50 milers this young man knows a lot about what it takes to take on big scary goals and to have the self belief and mental strength to see these challenges through.  But it wasn't always that way. You see only 4 years ago Ryan was 235 pound overweight unfit teenager who just got sick of being teased about his weight and decided to do something about it so he started running. First one mile at a time then 2 or 3 and within months he was absolutely hooked. Loving the accolades from people telling him how good he looked he powered on into first marathon then ultra marathon and then bigger and bigger. But he hasn't stopped there besides studying he has also launched a successful hydration pack business www.livegenz.com and uses the lessons learnt from the huge obstacles he has already faced in his races to fuel his persistence when it comes to business. This guy is a young gun but is neither arrogant nor over confident but a someone with a big heart for others and an amazing future ahead and a lot to teach despite his young age.   We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

Josh komen is an incredible young man. At 23-years-old he was set to wear the black singlet, a West Coast athletics star on the rise. However, in a race to the Commonwealth Games the finish line never came as Josh was diagnosed with acute myeloid leukaemia. Hitting rock bottom Josh thought about taking his own life before finding inner-strength and deciding to battle the illness. He chronicles this heartbreaking and painful beyond belief, journey through heart attacks, reoccurring cancer, stem cell transplants and much more. But this is a story of hope and of love and of never giving up. The story of a how a young mans love for his mum saw him through the toughest times and eventually his amazing journey back to health, finding love along the way.  You will be inspired to live your life to the full when you hear this story. His gratitude and love for life is infectious and he will leave you heartwarmed and motivated to live every day.    You can find out  more about Josh at https://joshkomen.com/ where you can also buy his book "The Wind At My Back"  We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI        

Alexa Pedersen was born in a birthing unit in Rotorua and grew up in Havelock North, New Zealand and currently lives in a yurt on a communal farm near Nelson, New Zealand with her partner Benji and 6 month old Mātea. Alexa supports herself by selling well-crafted fairies that she makes out of felt at farmers markets and online. Her business is called ‘Spooning Trees’. Show Notes: Jane & James: https://www.stuff.co.nz/travel/destinations/nz/85923017/for-something-a-little-different-try-a-night-in-a-yurt-on-banks-peninsula Needle Quilting: https://www.mybluprint.com/article/needle-felting-gives-us-all-the-feels-easy-tips-and-tricks-for-beginners Taking Back Birth Podcast: https://player.fm/series/taking-back-birth Shamanic Drumming: https://shamanicdrumming.com/ Crohn's disease: https://www.southerncross.co.nz/group/medical-library/crohns-disease-symptoms-diagnosis-treatment Connect with Alexa Spooning Trees Facebook Page: https://www.facebook.com/SpooningTrees/ Spooning Trees Instagram Page: https://www.instagram.com/spooningtrees/ Untaming Facebook Page: https://www.facebook.com/Untaming-396582437559159/ Untaming Instagram Handle: untaming_podcast Untaming Email: untaming.podcast@gmail.com https://anchor.fm/emily033 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode Run Coaches Lisa Tamati and Neil Wagstaff look at the structure of a good run training system.  The many elements of a holistic program - run sessions, skills and drills, mobility and flexibility work, strength work, sleep and recovery, nutrition and supplementation and mindset. They look at the benefits of video analysis and when to build in technique and drill work and when and how to build in strength training that is specific to running. How mobilty work plays a part and the role of your hormones and rest and recovery and much more.   We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

Guy Lawrence is a coach, speaker, wellness advocate, and entrepreneur. He is the founder of Let It In. A program designed to help people bridge the gap between the life they live and the life they truly want to live. using meditation and the language of neuroscience.  In this conversation Lisa and Guy go deep on meditation, increasing your conciousness, even quantum physics gets a mention. They talk about  altered states of consciousness, and breath work to and much more. Guy’s passion is to demystify the process and to separate the woo woo from practical applications that help create transformation in one’s life. You can find out more about Guy, his retreats and programs and podcast at www.guylawrence.com.au We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

We are all very busy these days and the pace of life sometimes seems insane and it can lead us to feeling overwhelmed when the to do list just gets longer. In this session you will learn about time blocking and priortising what really matters first and why your health, mental sanity and training must be the first things you put in your calendar. They talk about working with your energy flow throughout the day and learning to read what times work best for your physical training or your deep intellectual or business based work.  Lisa and Neil discuss the  different  personality types and how to get the most out of you. Time management, energy management and not being a slave to guilt and overwhelm  We would like to thank our sponsors Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

In today's episode Lisa Tamati and Neil Wagstaff talk about Mental toughness and how to stop those limiting beliefs you picked up somewhere on your journey through life from stopping you achieving those big dreams you have. No matter how scary or daunting they maybe. We have all had things happen to us that make us believe certain stories about ourselves.  Things like you were told as a kid you were useless at sport, that you were dumb and would never amount to anything, perhaps you were teased because you were oveweight, you were uncool or any myriad of bullshit beliefs that were imposed upon you. Perhaps you had things in life too easy as a child, were wrapped in cotton wool and were spoiled and now you don't know how to fight and have resilience.   Whatever you limiting beliefs are, whatever the stories you tell yourself about yourself you are the author of your own destiny and can change the record playing in your head. Change the way you react to the things that happened to you, take back the power over your mind and don't let those things however horrible they were, ruining your future. In this episode Neil and Lisa talk strategies and ways to break out of these belief patterns.   We would like to thank our sponsors  Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI  

In this episode Lisa does a deep dive with mindset and business scaling expert Joe Trodden on what it takes to succeed and scale in business and how to overcome entrepreneurial and mental roadblocks. Joe works with entrepreneurial leaders who have got typically been in business 2-5 years, have their product in the marketplace with an operational team, and are now asking themselves ‘what’s next?’. His comprehensive programmes enable ambitious entrepreneurs to create their next business strategy and accelerate their mindset so they can reach the next level. He has worked with over 300 entrepreneurs in all sectors and he understands the fears, opportunities and blockers that get people stuck at this stage of business. If you want clarity, accountability and to be challenged to level up, then get in touch with Joe at www.mindsetexperts.co.uk We would like to thank our sponsors  Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

Fear can be debilitating. It's natural that we all experience fear and it's part of being human but if we don't want to be limited in our potential by fear, if we want to push outside our existing boundaries and expand our horizons and if we want to to be high performance and to bring our best when it counts then it pays to learn the strategies you need to control your physiology better and how to reframe the stories running in your head. In this episode mental toughness coaches Lisa Tamati and Neil Wagstaff give you their best insights into how to stop fear ruling your life and how they integrate the tools and techniques into their lives.   We would like to thank our sponsors  Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

  Chris Dorris is a Master Mental Toughness coach who has work with thousands of athletes over the past three decades and also many hugely successful business people and corporations. His hard hitting, no BS, tough talk approach really gets results and his insights are mindblowing quite literally. He is the author of a number of internationally published books and a sought after speaker. One of his mantras is Success = Clarity + Courage + Discipline and he describes real world ways we can improve our thinking, "Decide" we are going to change and become whatever we envision. You can connect with Chris at www.christopherdorris.com where you can access his courses, books, coaching and much more    We would like to thank our sponsors  Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI    

Lisa goes on a bit of a rant in this episode sick to death of people putting other people in boxes, imposing their limiting beliefs on others Lisa encourages you find your tribe, your coaches, mentors and friends who will not pull you down and limit your potential but who see the future you and what you can achieve given guidance and support.  To surround yourself with the rescources, people, coaches, books and courses that will get you there and help you stay focused.  Don't let the bastards get you is an episodes for those struggling with people in their environment who are holding them back and for those with an inner critic that is also putting the brakes on you with limiting beliefs. It's time to kick some ass, and take no prisoners. One life live it    We would like to thank our sponsors   Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI  

We have all done it.. set out all excited on a new training regime or nutrition plan then become derailed by something, lost our way, fell off the proverbial bandwagon.  In this episode Ultra Endurance Athlete Lisa and Exercise Scientist Neil Wagstaff give their greatest tips for staying motivated, changing the stories running in your head, getting past limiting beliefs and changing your moods and emotions so you can stay focussed and reach those long held dreams  We would like to thank our sponsors   Running Hot - By Lisa Tamati & Neil Wagstaff If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati You can find all our programs, courses, live seminars and more at www.lisatamati.com    We are also holding another live event on the 31st of August- 1st of September in Havelock North, New Zealand - Its a weekend running seminar  Join us for a weekend of fun, inspiration and education around everything Running Do you want to run with less pain and injuries, avoid burnout and over training? Do you want to have a better running technique? Want to improve your times? Want to learn how to maximise your training time and train efficiently while getting optimal results? If you answered yes to any of these questions then this weekend is for you! Suitable for absolute beginners just starting out on their journey through to elite ultramarathon runners looking to improve their 100 mile times. So come and meet some great like minded people and hang out with the Running Hot Coaching team and completely change the trajectory of your running career.   What's included Saturday 31st of August (9am-4pm + Dinner) Run video analysis and review Drills and skills for runners Core and strength training for runners Flexibility and mobility for runners Nutrition for runners Mindset training Dinner and tales from the trails with Lisa Tamati and Neil Wagstaff (Meal and entertainment included in the package price, drinks extra) Sunday 1st of September (9am-12:30pm) Putting it all together into a programme that works for you 2 hours walk/hike/run on Te Mata Peak (suitable for all abilities) Find out more and register here: https://training.runninghotcoaching.com/how-to-revolutionise-your-running-training?fbclid=IwAR2bFPz6A26CMbzrMhqRyIcdCs9Sgb25mnYv3jTbneouxyyWtzqIx9ZZrKI  

Driving Miss Daisy is a driving and companion service for anyone who requires transport on a one-off or regular basis. Melanie Harper started driving her aunt to appointments in Havelock North, New Zealand. In 2008, Melanie and her husband Jack started thinking about providing the service on a broader scale across New Zealand and developed a business which they named Driving Miss Daisy. This was later extended to the UK. Michael McEwan interviews Ann Overdijking and Christine McIntyre from Driving Miss Daisy in Scotland. Transcript of episode Music Credit: Make your dream a reality by Scott Holmes

Andrew Watson from Beca and Noel Roberts from Water New Zealand speak to Hazel Flynn on the Havelock North waterborne disease outbreak in 2016, and the repercussions of the event.

Pastor Glen Fraser kicks off our theme 'King of Hearts!' This message centres around the birth of Christ and invites us into the story too! Featuring Aaron and Bec Lamborn sharing their testimony of God calling them to Havelock North to be Youth Pastors.