By Rachel Grunwell (wellness coach/yoga + mindfulness meditation teacher/author of the book Balance: Food, Health + Happiness, which features 30 global experts sharing advice on how to live healthier and happier as well as 30 nourishing recipes). Buy the book for yourself or someone you love. Click HERE Below are three different types of meditations that are just 1-minute-long each. They’re easy, relatable and quick. They will help you live life more grounded and present in the moment. I love teaching these mindfulness tools to clients. These are brain-training tool that helps you to live life ..read more

By Rachel Grunwell: Wellness Coach, PT, Yoga + Mindfulness Teacher. Author of the book Balance: Food, Health + Happiness. My Book Balance is being showcased during the Penrith City Council Library’s Wellbeing Festival in October for Mental Health Month and they’ve asked me to pen 10 tips to help uplift your mental wellbeing. So here are 10 research-backed tips that I use and I hope you love too. Exercise (in a way that you enjoy) to boost your mood. Better still, do it in the morning to help you build confidence and overcome obstacles, says Psychologist Adam Grant. He says that “on days when ..read more

By Rachel Grunwell – yoga + meditation teacher, wellness coach, author of the book Balance, and co-leader of the Mindful Moments retreats at the Polynesian Spa Here are 5 mindfulness practices that can help to elevate your life. Choose one practice that most speaks to your heart and work on this idea. Or have a go at all five practices if you are super curious. I recommend all of these ideas. I’m personally working on all myself to feel more in balance and happier. Give gratitude. Feel grateful for someone, or something, in your life that makes you smile. It could be your cat, a loved one, a ..read more

By Rachel Grunwell – Yoga + Meditation teacher I love this meditation to help me feel grounded, more aware and present in “the now” I share this with yoga students often. It’s a fave. Sit in a comfortable place and take a few slow breaths. Then notice your senses one by one with these prompts: See. Firstly notice 5 things you can see. Colours. Textures. Take a mindful breath. Touch. Next notice four things you can touch. Notice the feeling. Take a mindful breath. Hear. Notice next three things you can hear. Take a mindful breath. Smell. What are two things you can smell? Take a mindful breath ..read more

By Rachel Grunwell – Wellness expert, Rotorua Marathon ambassador, yoga + meditation teacher, marathoner, coach, PT and author of the book Balance: Food, Health + Happiness This post is kindly sponsored by the Rotorua Marathon event – NZ’s most iconic run event which has a distance option to suit every walker and runner including the Red Stag Marathon, Red Stag Half Marathon, Go Media 10km, First Credit 5.5km. Find out more about the event HERE. Stretch. Stretching will always be my No 1 tip after running. This helps to bring length back to tight muscles and helps you to walk with more ease ..read more

Tips to Manage Stress  By wellness expert Rachel Grunwell – co-leader of the Polynesian Spa’s Mindful Moments Retreats, yoga + meditation teacher & author of Balance: Food, Health + Happiness. Make uplifting your wellbeing the goal for 2023 , doing it one tiny step at a time. Your wellbeing is your true wealth. You could work on how you move, eat, sleep – or how you manage stress. The latter is a common issue for most people. So, you are not alone. Here are some tips to manage stress. I hope one resonates and helps you. Do joyful things because they are mood-lifting and upliftin ..read more

AD/ Here are 20 top run tips in the lead up to the Rotorua Marathon event on September 17 – from an elite runner and three experienced marathoners including a top nutrition expert. If you haven’t already entered this amazing event then there is still time to enter. Join in on the fun by clicking HERE 5 Tips from elite athlete and Rotorua Marathon champion, Ingrid Cree: Be Prepared!  Train hard, taper to freshen up, study & visualise the course, check the weather forecast & adjust your race plan to suit.  Connect! Say hi to someone at the start, share your journey & encou ..read more

By Rachel Grunwell AD/ Here’s a great post-run smoothie recipe. It’s full of real wholefoods goodness that will refuel you well after your run training prep for the @rotoruamarathon event on September 17. If you haven’t got your entry yet… there’s still time. Join me!  Post-run Nut Butter Smoothie Ingredients: 1 ripe banana (remove skin) 1 cup of milk of your choice (I love the creaminess of oak milk in this recipe at the moment!) 1/4 teaspoon cinnamon 1 tablespoon of nut butter of your choice (I use either peanut butter, cashew butter, or almond butter) 1 teaspoon tahini (if you don’t ha ..read more

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