EverFit Physio & Coaching

My newest 16 week training plan is now available. The EverFIT Miler plan.

If you want a plan to help you towards running anything from 5km right up to 100 miles check out my range of plans priced from $5-$20.

Any questions please reach out. I’m always happy to chat

EverFIT 16wk MILER (100 miles) ULTRA plan (with swimming and cycling) Everfit coaching to blend training with lifestyle

I’ve just had the privilege of presenting to rangatahi at Poutiri Wellness Centre in Te Puke about the relationship between screens and wellbeing.

We explored ideas from Jonathan Haidt’s ‘The Anxious Generation’ - particularly the shift from a play-based childhood to a phone-based childhood, and what that can mean for connection, sleep, attention, confidence, and mental health.

One point that stayed with me: our focus and time have become highly valuable commodities. Many large technology companies are designed to compete for attention—using notifications, endless feeds, algorithms, and social comparison to keep us engaged for longer.

This is not about blaming young people for using screens. It is about recognising that the digital environment is not neutral, and helping rangatahi build awareness, choice, and healthy boundaries around technology.

Some of the questions we considered were:

- How does screen time affect sleep, mood, and relationships?
- Who benefits when we stay online longer?
- What does intentional technology use look like?
- Is your tech use enhancing you or enslaving you?
- How can we protect time for real-world connection, movement, rest, and play?

I was encouraged by the openness and insight the rangatahi brought to the conversation. Supporting wellbeing in a digital world takes all of us—young people, whānau, schools, communities, and the organisations designing these platforms.

Get in touch ⬇️ if you want a similar presentation to your group of rangatahi

https://www.everfit.co.nz/contact

Three ways to run a 5K:

1. Positive split— go out hard and fight to hold on.
2. Even split— settle into the target pace and stay patient.
3. Negative split — start controlled, then build through the second half.

At the Waikato Bay of Plenty 5km Road Championships, the plan was simple: run an even split and chase a sub-18-minute time.

Instead, I got caught up in the early racing and went out too hard. The tight turns and a course that ran long could make for convenient excuses, but the truth is simple: I didn’t break 18 minutes.

I was still pleased to finish second behind Mike Pugh (50-54yr), but there’s more to take from the race than the placing.

Failure gives feedback. It shows where the plan slipped, what needs work. Curiosity matters most. Maybe the path to getting better is not just training harder, but being willing to change the plan, and race with more patience.

You’re never too old to chase times, test yourself, and stay curious about what might help you improve. Double down on the basics - full body strength, yoga, swimming and change some habits that aren’t serving the goal - poor sleep routine & eating treats after 7:30pm.

The goal is still ongoing. The work continues. 🏃‍♂️

📸 Fay Smith - Athletics Tauranga

SUNDAY Sisu

Here’s one of my favorite reminders that goals don’t have an expiry date.

On Saturday I bumped into Maynard at the Tauranga Park Run. He’s 79—and still chasing performance goals.

Right now he’s working toward:

- Sub-27 minutes for 5km (managed 27:03 on Saturday)

- Next year: sub-2 hours for a half marathon at age 80

What impresses me most isn’t just the ambition—it’s the mindset.

When Maynard was injured last year and couldn’t run, he didn’t stop progressing. He shifted his focus to planking. After 6 months of training, he went on to set a then world-record front plank hold (for his age): 31 minutes.

As a physiotherapist and coach, Maynard is a pleasure to work with because he:

- Keeps training by working around injuries (instead of hitting pause)

- Looks for small, consistent ways to improve

- Stays curious and open to new methods

If you’d like to learn more about how he trained (and the build-up to the record plank), I’ve added links below ⬇️

Worlds Longest Plank for a 78 year old! How long can he go??
https://youtu.be/2YBWJFEAx7I

https://www.everfit.co.nz/articles/can-you-put-muscle-on-in-seventies

What’s a goal you’re chasing right now? Having something to strive for helps create purpose & drives vitality

One of my favourite runners is Sebastian Coe.
I always think about his 3 running tips when I’m trying to run fast and smooth

Check out my latest video for a great track session and Seb Coe’s 3 top running tips

Thanks Adam Hazlett for the help making the vid

Project Break 18min for 5km / Track session / Seb Coe’s tips to run FAST

Project Break 18min for 5km / Track session / Seb Coe’s tips to run FAST Today on EverFIT we’re getting after it: Seb Coe’s 3 simple cues to...

Wednesday Wellness -

Wednesday is my ‘No wetsuit Wednesday’ lunch time swim session.

12:10pm at Leisure Island. Mt. Maunganui (feel free to join us) This habit is a central pillar to my weekly movement & wellbeing routine.

Combining the 1000m swim, time in nature, connection with good people, and the cold is a cost effective wellness combination that delivers so much benefit.

What have you scheduled 📆 in this week to make you well?

Get in touch if you want help with your routine & check out my book 📕 review below ⬇️ on ‘My water cure’. It was published over 100 years ago and along with Wim Hof spiked my interest in the power of cold 🥶

EVERFIT Book review : My Water Cure by Sebastian Kneipp The sub title of the book reads “as tested through more than thirty years and described for the healing of diseases and the preservation of health” It is always so gratifying to read a book that resonates with your own beliefs and wellness habits. The fact this one was written over 130 years ago...

One bonus of speaking events that I’ll never take for granted: it’s not only getting to share my holistic health tips on strength work & positive relationships— it’s the people you meet along the way.

I had the privilege of sharing the stage with two incredible clinicians:

Dr John Cullen

- A true pioneer in joint innovation in New Zealand, including being at the forefront of the country’s first total knee arthroplasty
- Helped introduce early total joint surgeries across the country, with pioneering work in elbow, shoulder, and ankle replacements
- Double Olympian 1960/64 Hockey.
- An extraordinary surgical legacy: 3,000+ total hip replacements and 2,000+ total knee replacements before retiring from active surgery in 2013

Dr. Deirdre Seoighe

- Graduated from the Royal College of Surgeons in Ireland (Honours, 2003)
- Completed a research masters in surgery, helped establish Ireland’s first graduate-entry medical programme.
- Completed specialist registrar training in plastic surgery and achieved fellowship exams in plastic & reconstructive surgery (2015)
- Undertook a burns surgery fellowship at Middlemore Hospital, and is now Clinical Lead for Burns Surgery covering a huge region from Taranaki to Gisborne, while also operating regularly at the National Burns Unit
- Somehow does all of that while being a busy mum of four! Inspiring.

Grateful for the conversations, the shared values, and the reminder that when you step up to speak, you don’t just exchange information — you build community.

Thanks Tamahere Country Club for organising and having us.