Flow Health and Fitness

Flow Health and Fitness Empowering people through mindful fitness. Merging mind and body at Flow | Health & Fitness

SHIN SPLINTS? TRY THESE 3 THINGS TO REDUCE YOUR RISKShin splints (medial tibial stress syndrome) are one of the most com...
11/06/2026

SHIN SPLINTS? TRY THESE 3 THINGS TO REDUCE YOUR RISK

Shin splints (medial tibial stress syndrome) are one of the most common running and walking injuries, especially when load increases faster than the body can adapt.

The good news: they’re often a warning sign, not the end.

Most cases come down to one thing… too much impact, too soon.

Try this approach:

👟 Footwear
Support your foot mechanics and replace worn-out shoes when needed.

⚡ Cadence
Shorter, quicker steps reduce braking forces through the shin.

💪 Strength
Build resilient calves and lower legs to better absorb impact.

Small adjustments can make a big difference in keeping you moving well and staying consistent with training.

If pain is sharp, worsening, or persistent, get it checked early.

Flow Health & Fitness
Adventure-ready bodies & minds
FLOW | Health
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Best view in Queenstown? Yeah or nah? Comment below ⬇️
09/06/2026

Best view in Queenstown? Yeah or nah? Comment below ⬇️

🌊 World Ocean Day 🌊I’ve recently read Blue Mind by Dr. Wallace J. Nichols, and it’s given me a deeper appreciation for s...
07/06/2026

🌊 World Ocean Day 🌊

I’ve recently read Blue Mind by Dr. Wallace J. Nichols, and it’s given me a deeper appreciation for something I’ve felt for yonks

Water changes the way we feel

Nichols describes “Blue Mind” as a mildly meditative state we experience when we’re in, on, under, or near water. A state associated with calm, clarity, creativity and connection

For me, that’s always made sense

Whether it’s surfing, swimming in a lake, sitting beside a river, or simply listening to the ocean, water has a way of slowing things down and bringing me back to the present moment

In a world that often feels fast, noisy and demanding, the ocean offers something different

On World Ocean Day, it’s worth remembering that our oceans are more than just places for recreation. They support life, inspire adventure, and provide countless people with a sense of wellbeing and connection

So today, if you get the chance, spend a few moments near the water

Notice how it makes you feel

🌊 What does the ocean mean to you?

What gives your life meaning?The Japanese concept of Ikigai is often translated as “a reason for being”. It’s the place ...
06/06/2026

What gives your life meaning?

The Japanese concept of Ikigai is often translated as “a reason for being”. It’s the place where what you love, what you’re good at, what the world needs, and what creates value intertwine

While Ikigai comes from Japan, it resonates with something we see deeply reflected here in Aotearoa through Te Ao Māori

In Māori worldviews, wellbeing isn’t just about the individual. It is shaped by our connections.

Connections to
🌿 Whenua (land)
👨‍👩‍👧‍👦 Whānau (family)
🤝 Whanaungatanga (relationships)
💙 Manaakitanga (care for others)
✨ Wairua (spiritual wellbeing)

Purpose is often found not only in what we achieve, but in how we contribute, connect, and uphold our responsibilities to the people and places around us

Perhaps purpose isn’t something we find

Perhaps it’s something we nurture through the way we live each day

So here’s a question for ya:

What gives your life meaning right now?

One word
One sentence
One whakaaro (thought)

👇 Chuck it in the comments

Connection has been one of the biggest lessons in my own life thus far.For a long time, I thought strength meant handlin...
01/06/2026

Connection has been one of the biggest lessons in my own life thus far.

For a long time, I thought strength meant handling things on my own. Pushing through, staying busy, not being a burden on others.

What I’ve learned is that we’re not built to do life alone.

Whanaungatanga (connection, belonging, and meaningful relationships) is a vital part of our wellbeing.

Research consistently shows that strong social connections can improve resilience, reduce stress, and support both our physical and mental health.

Last week’s Men’s Mental Health Round was a reminder that looking after our wellbeing isn’t just about exercise, nutrition, or performance. It’s also about the people around us.

One of the organisations that has had a significant impact on me personally is

Their work has emphasised the value of genuine connection, vulnerability, and having honest conversations with others as well as a bit of healthy competition.

Those lessons continue to shape both my life and the way I approach therapy and personal training today.

So this is your reminder to:
• Check in with a mate.
• Make the phone call.
• Ask how someone is really doing.
• Reach out if you need support.

Because connection isn’t just nice to have.

It’s part of our health.

Moving house means emptying the clutter drawFound a bunch of finisher medals lying around so decided to put them to useL...
28/05/2026

Moving house means emptying the clutter draw

Found a bunch of finisher medals lying around so decided to put them to use

Little arts and crafts minus the arts
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Stress itself isn’t the problem because as humans we are built to adaptThe challenge is that many of us are living in a ...
22/05/2026

Stress itself isn’t the problem because as humans we are built to adapt
The challenge is that many of us are living in a constant state of stress without enough recovery, connection, or support.
Training can teach us something important: growth happens through cycles.
Push. Recover. Adapt.
This applies to the gym, running, surfing, work, relationships, and mental health.
Nature can help bring us back into balance when life feels loud.
What phase do you feel like you’re in right now?
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Our appearance is a big motivator for people in their trainingBut one thing I’vre noticed with the majority of my client...
28/04/2026

Our appearance is a big motivator for people in their training
But one thing I’vre noticed with the majority of my clients is that if you stick with it, something shifts

You realise it’s not just about lifting heavy and looking good, it’s about feeling capable, grounded, and intentional

It’s clearer thinking after a hard session
It’s showing up when motivation drops
It’s trusting your body to carry you through whatever the day throws at you

Train for strength, yes
But don’t overlook what comes with it

Clarity | Confidence | Resilience

That’s the real goal
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A few friends have been singing the praises of Parkrun recently, and it got me thinking… It’s such a simple event, but i...
31/10/2025

A few friends have been singing the praises of Parkrun recently, and it got me thinking… It’s such a simple event, but it hits each one of the 5 Ways to Wellbeing.
You connect with others, move your body, notice the world around you, learn about yourself, and give back through encouragement and support.
It’s a reminder that wellbeing doesn’t need to be complicated — sometimes it’s just showing up on a Saturday morning, sharing a smile, and moving together.

Leave a comment with your favourite local Parkrun below
✌🏼♥️
🏷️ nz .parkrun

What a way to wrap up my 35th lap around the sun with the Placed 35th the day before my 36th birthday so I’ll claim tha...
22/10/2025

What a way to wrap up my 35th lap around the sun with the
Placed 35th the day before my 36th birthday so I’ll claim that!
Huge thank you to the organisers, volunteers and aid stations - the energy, kindness and snacks kept me going
To the other runners, this was my first ultra and I’m absolutely hooked, everyone was so positive and friendly on course. It was a celebration of individual effort and community all rolled into one.
It’s pretty special seeing what people are capable when they step outside and take on something wild. How good is trail running!!!
Yewwwww can’t wait for the next one!!!
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