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What are Polyphenols and why you need them?

Polyphenols are a type of anti-oxidant found in plants especially the red, purple and blue parts of plants.They help protect us against cellular damage from oxidation and have protective properties for our mitochondria. Mitochondria  are known as the powerhouses of the cell. They are organelles that act like a digestive system which takes in nutrients, breaks them down, and creates energy rich molecules for the cell. The biochemical processes of the cell are known as cellular respiration. Many...

My Top Biohacking Tips

Bio hacking is the science of changing the environment around you and inside you so that your body and biology will do what you want it to. Biohackers  want to improve how their mind and body functions through techniques, technologies, supplements and exercises. I have always been interested in anything that legally helps me get the most out of my mind and body. High performance, achieving extraordinary feats and operating at an optimal level on a daily basis means you will get further in your...

Why every athlete should wear compression gear

If I told you that you could use one thing to reduce your muscle soreness, prevent injury and enhance your athletic performance you would think I was talking about some magical thing or something illegal? But I am not, I am talking about compression gear which is basically a tight-fitting garment that athletes can wear to stabilise joints and improve muscle performance. That’s not to say that by wearing compression garments you will automatically be a faster runner or can lift more weight but ...

Resilience - The most important trait ever

Life is tough, it's stressful and can be brutal. Lisa Tamati shares tips to build resilience. Resilience, in regards to psychology, is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress - such as family and relationship problems, serious health problems or workplace and financial stressors.It means "bouncing back" from difficult experiences and this is a skill we all need to develop if we are to flourish in this life.Twenty years ago ...

My favourite Podcasts.

I am a podcast addict. I love this way to keep up with the latest research or to learn from inspiring and interesting people and experts in all manner of fields, so I wanted to share some of my favourite shows and to let you know what you can expect to learn on there.You can literally listen to podcasts on every conceivable topic and the calibre of many of the top shows is exceptional and this isn’t just great entertainment, this is fabulous way to find out the latest research, listen to the w...

Mindset skills for athletes, business people and for your personal life

1. Is it in your control?One of the best ways to approach a difficult endeavour whether its a sporting event, a business project or an academic goal is to focus on whats in your control. If it’s something you cant control, like the result of the game or the state of the market or the weather, stop worrying about it. Of course you should prepare for scenarios but once that preparation and planning is done, forget the uncontrollable and focus solely on what you can control. Anything else is wast...

Quick tips to PR your next half or full marathon

Here is some added tips to get you on the right track. It's not meant as a full training guide but as a rule of thumb plan to get you moving a little faster no matter what your start point is.Firstly make sure you are doing two strength based sessions a week either at the gym or body weight exercises, tabata or crossfit are good too and focus on your core (all the core muscles not just your six pack), your hips, your glutes, hamstrings and do some balance exercises for good measure.Secondly...

Higher education in the new age

Most people go to university with the aspiration to better their career prospects and to be able to earn more money over the course of their lifetime. Is this genuinely valid or just our ingrained perception? Are students stacking up debt chasing those perceptions instead of being encouraged to grow genuine skills and to work in a career that can bring them personal fulfillment as well as a solid paycheck? New Zealand universities offer good value for money when compared internationally. Studen...

Actually you can

I started running when I was 36 years old.  Not because I wanted to run, but because something I wanted to do meant I had to start running.  I wanted to join the Army Reserves (back then known as the Territorials) and I was expected to pass a Required Fitness Level (RFL) test.  2.4 kilometres in under 12 minutes 20 seconds to be considered for enlistment.  So I started training for short and fast running.  It was hard and it hurt and before each run I told myself it’s ...

What causes sore feet during long runs.

What causes very sore feet during a long run? How to alieve or prevent some of the pain.A certain amount of pain is normal during a long run, the pounding the musculoskeletal system is taking and especially the feet and the amount of hours and the increased blood flow to the area make it unavoidable to a degree however, there are some things to consider that can help avoid the worst of it or it lessen the pain afterwards.1. Make sure your shoes are the right size. Sounds obvious right but beware...

Ultra-marathon effort in business.

In between running ultra marathons, New Zealander Lisa Tamati has successfully built six companies from the ground up.IN BRIEFLisa Tamati is a successful New Zealand businesswoman who also competes in ultra marathons.Much of Tamati’s success in business comes from having a firm belief in her own self-worth.Tamati is speaking at CA ANZ’s Women in Business conference in May and June.Ultra marathon running has set Lisa Tamati, from Taranaki, New Zealand, on a path filled with both failures and ...

Guest post by Ben Mounsey - a seriously good Fell runner on his adventures in Italy's mountains

 It was set to be the ultimate vacation – planned to absolute perfection. Two weeks of relaxing on the Amalfi coast in the Nastro Azzurro hotel, followed by two weeks of travelling around Northern Italy and racing in the beautiful italian mountains. Firstly in the prestigious Tre-Refugi relay and then the World Mountain Running Masters Championships a week later in Susa. It’s the stuff dreams are made of and needless to say after a month of hard racing in July, my body was definitely re...

Childhood Obesity - A Personal Angle

Childhood Obesity - Our biggest future health challenge.We have all read or heard the facts. New Zealand's’ children are amongst some of the most overweight children in the World. A shocking statistic.  I wanted to look at the reasons behind this problem, the implications for our health system in future and how we can start to turn back the tide  But firstly I wanted to share my personal story and to look at the psychological impact of being overweight can have on a child.As a youngs...

Mental tricks to help runners before a big event.

Why am I doing this?Your mental approach to a race is one of the most important parts of your build up. Before a big event you have to have a good conversation with yourself and ask yourself; 'What am I prepared to go through? How much am I prepared to hurt and suffer to achieve what I set out to? How much does it mean to me? What are my motivators? Who am I doing it for?'You have to know the answers inside out. So when the pain and fatigue set in, you have the answers for The Devil who will si...

Guest post by Ben Mounsey - seriously good Fell runner on Why he runs

It’s dark.I’m alone and I’m tired.I’m cold, wet and hungry.I’m miles from home.My body hurts.I’m dreaming about food and the warmth of my comfy bed.I’m so tempted to quit right now.It would be so easy to give up.This is my choice.Nobody is forcing me to do it.I could stop right now and no-one would ever know. Why am I doing this? Why do I run? I’m not afraid to admit that I’m obsessed with running. It’s an addiction that needs feeding but one that is easily satiated. I’m...

Simple things to improve our health - Checklist of reminders

Simple things to improve your pathway to health, fitness and vitality.Here are some simple things we have probably heard before but perhaps you neglect to do and it's a handy checklist. These things can all  greatly affect our health and wellbeing and this is a timely reminder that I hope will help kick start you on a healthier path.To be performing at your ideal performance level you need to take care of these 5 areas of your life your physical wellbeing, your emotional state, your mental/cogn...

Nutrition for training and racing and how I use OSM bars and snacks.

As an ultra marathon athlete, I have to get really serious when it comes to fuelling for my training and for my races.  Ultra marathons can range in distance from 50km up to 350km so if you don't get it right you won't see the finish line no matter how fit you are or how mentally tough. Our bodies need regular fuelling and that means on the go, while you are still running and that calls for special types of foods.Getting the mix right is tricky business when your body is under extreme dures...

That one question - Why do you do it (ultramarathon running)

There’s one question I get asked by nearly everyone I meet. It’s the one thing they all want to know and the one question I find difficult to answer quickly and succinctly. It is, of course, ‘Why do you do it?’Those five words are really loaded. What I think most people who ask me that mean is something along these lines:‘Why don’t you just give up when the going gets so tough most people would just lie down and cry? Why can you push through pain barriers, and beat all odds, continue...

Getting your fuelling and electrolyte regime right for racing

Getting your fuelling and electrolyte  regime right is critical to race success, especially in long distance events.Electrolyte drinksThere are many pre-mixed or ready made electrolyte drinks on the market, but not all are created equal.   I am not a fan of any of them personally, preferring tablets as a more practical form of covering my requirements.  Many drinks are full of chemicals and straight  simple sugars.  Just because the All Blacks are drinking Powerade (apparently) this doesn't...

Why do women bruise so easily as especially compared to men

Have you ever wondered why some women bruise very easily?  This might be caused by a bump against some furniture that leaves a large purple bruise the next day.  Many of the bruises may be from impascts that are so innocuous that they can not be recalled.  When questioned, the woman may reply along the lines of "Its just the way I am?"My response is that "It does not need to be this way".Easy bruising is caused by weak collagen.  Rather than being bouncy and elastic like quality lycra fabric...

What to eat while running

If you have already completed some distance running - a half or full marathon for example, and are thinking about upping the stakes to completing ultra distances then there is one thing you need to learn how to do.  (And no, it's not just doubling your mileage)  You need to learn how to eat on the run. This is something most of us find very challenging, (go figure, most of the time we eat too much or want to, and just when we need it most we don't want to!) You have approximately two and a h...

Common running injuries and how to arrive at the start line ready despite them

Here are the most common injuries that afflict runnersCalf strain/ Tear and achilles tendonitisCauses Weakening of the muscle fibres, not doing enough recovery work with myofascial release or massage or stretching after training. Why: Toe landingToe push up Tight calves from lack of stretching.Don't neglect to your ankle and knee strengthening programs. Not having enough strength causes the muscles to tear. Landing on the ball of the foot where you can make the most of your muscle elasticity i...

Are you eating right for you

Finding out what food your body needs for optimal health and vitality is one of the greatest things you can learn about yourself. When you get the right ratio of protein, fats and carbs for your body you will increase your energy, mood and satisfaction after eating.We know that there isn’t one correct way of eating for everyone. In this week’s pillar of health, we’ve looked at tailoring your nutrition to include more proteins and fats, or carbs depending on your unique genetic make up. Our...

The move towards Enlightened economics

Can we move into an age of enlightened economics. Changing how we measure our economic success,  our measurements of what a successful business or a sustainable economy looks like.Our traditional economic models have  been focused  solely on  profit and growth, but this can only ever give a part of the picture. Ou reliance on  GDP as our main indicator of economic status and success has to change if we are to flourish and maintain our standard of living and quality of life in future.The pre...

How to avoid getting the runs while running

The runs while running - most of us who have been running a while have experienced this phenomena at one time or another and if you haven’t you can expect to soon.I certainly fear it happening during a major race or even when you are going around the neighbourhood block. It can be highly embarrassing and certainly detrimental to your performance and your chances of  a PB at your next race.So why does it happen so often and to so many.Running - especially long distance running places many ...