INSPIRED SERIES – Vesna Radonich

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World Master Games 2017 Medal Haul

VESNA RADONICH

First name: Vesna Aroha

Surname: Radonich Aka Taravana (Tahitian for crazy)

Is an opens & masters division Paddler from Auckland, lives in Gisborne and has been paddling for 10 years.  She typically participates in sprints and marathon events each year.  And loves coaching juniors.

ROUTINE

Day before race, I think about the kids meals, what we are having for dinner, is the family sorted. Then I focus on me, as I have learnt that for me to be able to focus in I need to know my family are good.

Two days before, I start drinking more water, stretching, mobility and light cardio to keep my muscles relaxed.  Dinner the night before is usually lots of vegetables and lean meat.  Sometimes I buy pizza for the morning of a marathon race, as it’s what I crave the most.

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World Sprints Australia 2016

During sprint racing I just snack on crackers, hummus, kumara, banana, nothing too heavy till after the last race.

Marathons, during racing I have banana pancakes and kumara. On the last leg of a marathon race and on the last sprint final I like cold coffee and dark chocolate for the caffeine and sugar rush.  Not too much a fan of energy drinks and powerades. Prefer the raro with a couple of pinches of salt, does the same thing. Wake up at 5am and eat the usual breakfast, keep it simple, do what your body is used to. As a team or individual paddler it is important to stretch and warm your body to prepare it to preform at its best. For me its usually a jog with mobility stretches. Then when we load on the waka go for a warm up paddle and practice some of the strokes that are required in the marathon or sprint.

MANTRA – don’t think too much, just focus on doing the job

BIGGEST MISTAKE – trying to do too much the night before.

Biggest mistake on a race day, is not speaking your gut feeling when something doesn’t feel right, trust your intuition.

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Champions – World Sprints Campaign Australia 2016 

GRATITUDE

A great big mini to Vesna for taking the time to share a little bit of her knowledge with us all.  She is a super talented, busy athlete and mama and approaches everything she does with so much focus.  I love watching her perform on the water.  Vesna left out the part where she has represented NZ on the international paddle scene for many years in both W6 and V1 racing.  she is also a World Champion V1 paddler.  She has been a paddler I have looked to for inspiration for many years and will continue to do so.

Please show your gratitude by leaving a comment for Vesna and sharing her piece forward with your club and friends.

If anything resonates with you head over to the Facebook page and drop a comment.  It may just create some awesome discussion for us all to learn more from.

Much aroha to you for following my journey and mahi.  If you haven’t already please like my Facebook pages and even my instagram page if you are on there.  Don’t be shy, share the love.

Hiria x

#imagine #believe #achieve

Follow me

Hiria Rolleston Mindset Trainer – to help take you to the next level in your paddling, and life

Eastcoast Paddler Aotearoa – for all your paddle gear, canoes and instructional vids

Hiria Rolleston on insta – to follow where my paddle takes me

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INSPIRED SERIES – Raipoia Brightwell

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Raipoia steering her Gold Medal crew Senior Master Women Long distance nationals 2016

RAIPOIA BRIGHTWELL

I paddle W1 in the Golden Master Women division and W6 in the Senior Master Women division.

My club is Mareikura waka ama in Turanganui a Kiwi, Te Uranga o Te Ra, Gisborne.

Mareikura is the first waka ama club to start in Aotearoa (1985).

Since then, my husband Matahi and I have been relentless in our promotion of waka ama in our role and in Aotearoa, katoa.

I first paddled in the Open division and moved through the divisions in time.  I currently paddle for Ruamata Waka ama club in rotorua.

My husband and I have been competing and coaching at waka ama National sprints since they first started and used to race in everything, everywhere.  However, we don’t do as many races these days as our whanau has grown to 7 beautiful moko (grandchildren) whom I spend most of my time with now.  I usually do Long Distance Nationals as well.  Throughout the years I have medalled in all events entered, whether they be national or international races.  I specialise in the steer position.

ROUTINE

Before a race I tend to isolate myself.  I like training on my own to take the time to kinda melt into the water and my waka so we become one.  I am one who usually loves making sure everyone is ok first, but my racing time is an exception:  There is no one else in the world but me.

I regroup, I recoil, I preserve energy, and run my own race over and over in my head, with a particular attention to what the water could be like on the day so when I am there, I already know it.  Even in a team situation I stand apart, fusing with everyone when the race starts.  No kia ora on the water, no have a nice race ladies…. I know no one…. No stretching, no land warm up, my love of being on the water hits me when I finally get on my waka.  It fills me with anticipation and joy… We’re on….

Oh and on the kai area: eat what you are used to and what you can get.  I don’t get hung up on special meals at special times.  I believe that if you eat with intent, and be thankful for the kai you are able to get it will do the job.

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Gold Medal National Waka Ama sprints 2016

MANTRA

Stay with the water and go with it… and the rest will come… fitness, strength, success, and most of all the happy paddling stuff!!!

BIGGEST MISTAKE

Believe in yourself, but train to the conditions: Molokai solo surfs 2000.  This one I keep rewinding in my mind even as years later.  A huge learning experience to my ego but also sealed my path with the realm of Tangaroa.  A friend had asked to join her in the Molokai Solo Surfski race and I thought ‘Cool – Hawaii, Big waves, island to island, I totally can do it… Minor problem I had no surfski experience – so there goes the surfski training out to sea inTuranga Nui a Kiwa.  Up and down waves, side on, offshore swell, beach surfing – all done.  Three months later was lining up in one of the best line up I ever seen – All surfski and waka ama long course world champions, men and women were there, yeah, an incredible line up.

I was mesmerised, even more eager to just go and do it… Well, the surf WAS much bigger (had to put the brakes on), after 3 hours I hit the wall.  With another 3 hours to ago, it was the longest painful crawl to Hawaii Kai finish line, with the clock showing 6 hours as I went through the finish line in second to last to an old Japanese guy.  The last 3 hours was a battle for survival and a long long time to rethink the poor strategy, get angry at myself, heaps of put downs, and the island which was never getting closer… it’s a good day to die, all that kind of stuff.  I was never able to talk about this race for a long time.  The morale of the story finally, feed the fire within because with this EVERYTHING is possible, BUT also train to the conditions because in the end there is only so far that your belief in yourself, mind power and passion can take you, and your body has to train for it… simple as that.

GRATITUDE

Raipoia is MY INSPIRATION and always has been from the first time I met her, soon after I started paddling.  I’ve always thought, “I want to be like her when I grow up”, seriously.

I remember racing a Rotohoe series and getting smoked by her!  She carries herself with such grace, but so much strength on the water.

Grateful that she shared her story with us and the learning we can all take from it.She is absolutely correct, mindset can only get you so far, you still have to do the work, that daily consistent action to get better and reach your goals.

If anything in here resonates with you please share, and drop a comment on my Facebook page to let Raipoia know what you think.

Much aroha to you for following my journey and mahi.  If you haven’t already please like my Facebook pages and even my instagram page if you are on there.  Don’t be shy, share the love.

Hiria x

#imagine #believe #achieve

Follow me

Hiria Rolleston Mindset Trainer – to help take you to the next level in your paddling, and life

Eastcoast Paddler Aotearoa – for all your paddle gear, canoes and instructional vids

Hiria Rolleston on insta – for daily inspo and follow my journey to world sprints 2018

Long Distance Nationals – Did it live up to the hype you built for yourself?

COMMITMENT

Training for a long term goal can be hard, I know.  Makes you wonder how our Olympians do it right?

How do you stay focussed for so long?

How do you maintain that physical, mental, emotional and nutritional discipline to reach that end point?

Well, it all comes down to how you prioritise your goal. Is it just the end goal, that outcome of making podium, or top 10, or is it about your personal growth?

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A PERSONAL JOURNEY VS OUTCOME

Some may say that the personal growth and journey stuff is teetz, and too airy fairy but the truth is this is what helps you bounce back when you don’t meet those outcomes the first time around so that you can meet them the next time you try.  It builds resilience and that is something missing in todays society, especially with our younger paddlers.

Too often paddlers will give up thinking they have failed.  They put so much hardwork in and didn’t get the outcome they were hoping for so give up.

I can relate to this because its how I spent my first years in sport, not just paddling (although I did think I was the shiz in paddling ha ha, such a newbie).

An outcome goal is not enough to keep you motivated to get out of bed so early in the morning, or commit to such a huge lifestyle change, because thats what it requires.

When you have thoughts of “oh its sweet, after I finish this I can go back to eating like I did, or not training so much”, these kind of thoughts are what will trip you up in your race because when it gets tough out there its this that creates the negative self talk, the lack of belief in yourself.

TOOLS

Keeping a training journal has helped give me the awareness I needed to deal with these thoughts quickly and easily, giving me the tools to be able to kick it during a race (most of the time).

I say most of the time because the thing is, once we are successful with a challenge, another presents itself.   Its how we grow as human beings.

I used to think, “oh sweet once I get over this hurdle I’ll be sweet,” but yeah nah, they keep coming at you in different ways.  But thats life huh, how boring would it be without a few challenges.  The downs make you appreciate the ups so much more.

FLEXIBILITY

Having a routine is needed, because you do need to be able to measure your improvement somehow.  But be flexible with it.  Just because your programme says each day of the week you have to do this, it doesn’t mean you can’t change it a little.  The weather maybe bad, or you might get sick. Beating yourself up over the programme will only give you more brain damage.

Also, try not to let yourself fall into default with your programme, you know, like groundhog day – where you wake up each day and its the same thing over and over and you end up doing it without thinking.  This is not a good space to be in.

BE INTENTIONAL

Make sure you connect in each day, with why you are doing this in the first place, and be deliberate with your actions, taking conscious action because thats where the gold is.  Its those actions that reset your brain to what works for you and not just being an imitation of someone else.  It sets the pattern for you to be able to react the best way possible for you when you hit challenges out on the water.

There’s nothing worse then coming off the water or in from a training session where you feel like you were just going through the motions.  It feels like a waste of time right? Start backing yourself and honour your time and effort by being intentional.

 

WHAT DID YOU LEARN?

Its never failure when you take away the lessons from it, and there are always lessons. If you don’t see that then you need to start digging a bit deeper, into why you even do what you are doing.

MY PERSONAL EXPERIENCE

Firstly, I’m pretty damn stoked with myself for what I managed to achieve and the opportunities I had to paddle with some pretty cool paddlers.  But I am going to admit that I did have a moment where I was upset with myself for not trying harder, giving it my best and letting my own self talk get to me.  In all honesty I still have that nasty dialogue go through my mind when it matters most, but, and this is a big one – I no longer let bring me down. Its important to ‘feel’ those feelings, because if you deny it starts a spiral of downward actions and you will end up at the bottom.

I could have sat and wallowed in my pity but I chose to accept it for what it was, I thought I had a shit race, felt bad for a teeny bit then decided, “this ain’t helping me at all” so I let myself move on.  Too often, especially us females, we can hold on to feelings, and let them rule our present and future. This is not healthy for our paddling at all and it starts to subconsciously show up and then we react to it, usually in the wrong way.  This can present itself by not taking up opportunities, or in the waka focussing on someones else role instead of ours, or by nit picking at somebody because they rub you up the wrong way, when in actual fact you are probably seeing your own reflection of what you need to work on yourself.

This is why mindset is so important in your paddling and sport. It’s the stuff that can either make you or break you and is the key to being your best self.

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Open womens 16km Long distance nationals 2017, Dale Thomas Bronze, Hiria Rolleston Silver, Marianna Hodges Gold.

TIPS

When I started writing this blog I thought about doing it as a personal wrap up from my own LDNs, which in a sense it is.  There are definitely elements in this that I need to pay attention to.  Its where my inspiration comes from, lived experience.  But, from conversations I had while there and the themes coming from it this approach felt better to me.

My daily routine consists of the physical aspects of training and connecting in to my surroundings, atua (gods, guardians) which fills me spiritually too, as well as my mental/emotional well-being by checking in with myself to make sure I am being intentional with what I do and making sure my thoughts and feelings are my own and not me getting caught up in someones else stuff.  I do this by journalling, I have a training journal and a business journal which helps me to work through and process my actions.  I also meditate by grabbing a moment to sit still and ask “where am I right now?”  It always brings me right back into the present and gives me clarity.

So, coming back to the title of this, I’m hoping you are still with me here ha ha, yes Long distance Nationals did live up to the hype for me, but I have a whole new bunch of things to work on now, which I’m grateful for because I know its going to help me grow evermore and is another deliberate step toward my dreams and goals.

I am grateful to everyone who came up to me and congratulated me on my medals, thats very humbling.  But even more so thankful to those people who came up to me to share their thoughts and feelings on this mahi (work) I have been doing around mindset. I have always been pretty open about what I do and share from my own experience.  I do have a Sports Science and Sport Psych background too as was a PE teacher once upon a time, so I do have the academic knowledge to back me up (it’s not all made up lol).

I share because my own journey was so difficult that I want to be able to help others.  We have so much talent out there in our communities going unseen because of our current culture around paddling from grassroots to elite.  Not blaming anyone particular person or group, but reminding us all that if we can be more open and not afraid of sharing that you will actually see it helps lift us all.

Would love to know if anything in here as given you a lightbulb moment.  Please share the aroha, share with anyone you think will benefit from this, and then drop me a comment on here or head over to my Facebook page and drop me a comment.

Sharing is caring

Hiria x

#imagine #believe #achieve

Follow me

Hiria Rolleston Mindset Trainer – to help take you to the next level in your paddling, and life

Eastcoast Paddler Aotearoa – for all your paddle gear, canoes and instructional vids

Hiria Rolleston on insta – to follow where my paddle takes me

 

 

INSPIRED SERIES – Anne Cairns

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Anne paddling for her club team Manuz and Jemimaz

ANNE CAIRNS

This hearty paddler is from Palmerston North, and is an open womens paddler for Manuz and Jemiman from Haeata Ocean Sports.  She has been racing waka since 2010.

Main sport focus is sprint flatware kayaking but have competed nationally and internationally in a number of paddle sports; surf lifesaving, wildwater kayaking, ocean ski racing, waka ama and whitewater rafting.

I asked her if she has any specific events she does each year and her reply was;

Ha ha I don’t really have a typical amount of events per year, it’s really dependent on what my focus is that year or what is happening long term (i.e olympic cycle campaigns where I cut right back on waka or other disciplines in the two years proceeding doing a few waka races and maybe five or so sprint regattas which are Europe based so take time and funding to commit to.  Or post olympics like this year across my varying disciplines of waterspouts where I’ve done half a dozen waka races, surf lifesaving nationals, a couple of rafting events, and ocean ski worlds plus i like to do as many local races as possible in waka, flatwater, and multisport racing too.

ROUTINE

Depends on what type of race I’m doing (which paddlesport and sprint or long distance). For waka though I make sure all my kit and equipment is ready, usually the night before if possible.  Making sure to be hydrated well in the 2-3 days before but thats kinda just standard all the time.

Dinner night before based on what I’m feeling like, often chicken veggies (kumara or taro if I can get some) and maybe some pasta/rice.  And the routine green tea and chocolate before bed.

In the morning I eat a solid kai 2-2.5 hours before, porridge with berries and seeds and keep sipping on electrolyte, listen to music and stay relaxed but feeling ready… strong black coffee about 30 minutes before (especially for sprint racing).

For kayak racing I’ll do a pre warm up about 60-90 minutes before race time with a 20 minute set warm up before the race…  waka is a bit more relaxed, bit of dynamic land warm up and a paddle warm up with some builds/changing intensity… often have a snack of banana and honey on white bread about 1 hour before the race.

MANTRA

 

I don’t really have a mantra, I more try to just focus on the process of what I need to do, the outcome I want, technique, timing, race plan.

Biggest thing I remind myself is to enjoy it, no matter if it’s an olympic start line or a local race I do all the training and everything because I enjoy it and I can.  Not everyone gets to do what they enjoy and have a passion for so I’m unashamedly opportunity greedy and make no apologies for it.

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Anne representing Samoa at the Olympics

BIGGEST MISTAKE

Ha ha biggest mistake is slippery hands!!!  Apply sunscreen early or ideally get someone else to do it for you!  I always roughen up my hands with sand or mud, it’s a crap situation when you’re hands are slipping on the shaft, you grip tighter and it plays on your mind.

GRATITUDE

Again, I have only really got to know Anne through our recent World’s Campaign but knowing she is an olympic paddler and seeing how she trains and her consistency with her focus and nutrition was pretty cool.

I admired her approach to the team and flexibility coming from a predominantly individual paddle background.  She is one hundy chic and someone I totally admire on and off the water.

Our paddlers have given this information freely so please show some awhi (love, support) and go like their athlete pages if they have one or drop a comment on the blog thread on my Facebook post.

If anything resonates with you head over to the Facebook page and drop a comment.  It may just create some awesome discussion for us all to learn more from.

Much aroha to you for following my journey and mahi.  If you haven’t already please like my Facebook pages and even my instagram page if you are on there.  Don’t be shy, share the love.

Hiria x

#imagine #believe #achieve

Follow me

Hiria Rolleston Mindset Trainer – to help take you to the next level in your paddling, and life

Eastcoast Paddler Aotearoa – for all your paddle gear, canoes and instructional vids

Hiria Rolleston on insta – to follow where my paddle takes me

Inspired Series – Marama Elkington

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Interview with Va’a News after Marama’s Gold Medal achievement at World Long Distance Champs Tahiti.

MARAMA ELKINGTON

My name is Marama Elkington.  I’m a paddler from Porirua and I paddle for Hawaikinui Tuarua Waka Ama Club.  I paddle in the Open womens division, and have been paddling for 13 years.

I usually compete in the National Sprints, and some long distance races like the NZ Aito, and Tahiti Aito.

ROUTINE

Before I attend an event I educate myself to my competition.  I watch potential threats in a W6 and strategies.  When I get to the competition I familiarise myself with my course and conditions.

The night before I stretch and have my strategy planned, but adjust it the next day depending on different aspects.

On race day I sleep as much as I can, but also head down to observe the race calls, race starts and things like that.

Before a race I warm up by running, skipping, and exercises.  I also stretch and slap down my body, and keep my body moving to keep the nerves from settling.

However I always have to do a nervous pee before every race (some habits die hard aye).

I don’t have a special diet, I usually snack after a race, and eat when I have enough time between races.

MANTRA

My saying is “Go hundy or go home”.

When I race I leave everything on the water.  I like to remember the feelings I had when I lost to previous opponents and channel that when I both train.

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Gold Medal victory in the Junior Long distance race at World Champs Tahiti 2017.

BIGGEST MISTAKE

I have no regrets leading up to race day, as I feel that is half of the work that goes into a race, being prepared.  During my Open Women’s final in Australia, at the World sprints I however learnt a crucial lesson in racing.  I have always had a bad habit of looking to the side at my opponent while racing.  I looked across with 5ms to go, I fumbled with my paddle, and I lost.

This is probably the biggest thing I regret because I think I would have won.  This however taught me the importance of trusting yourself and truly believing in what you can do, and your training.

GRATITUDE

I have had the privilege to know Marama and train with her in the past and all I can say is wow.  Her presence can be quite intimidating because she is so focussed on the mahi. I have always been inspired by her work ethic and commitment to training and paddling, which clearly pays off.

So much gratitude to Marama for having the courage to step up and share her knowledge and how she makes it work for her.

Our paddlers have given this information freely so please show some awhi (love, support) and go like their athlete pages if they have one or drop a comment on the blog thread on my Facebook post.

If anything resonates with you head over to the Facebook page and drop a comment.  It may just create some awesome discussion for us all to learn more from.

Much aroha to you for following my journey and mahi.  If you haven’t already please like my Facebook pages and even my instagram page if you are on there.  Don’t be shy, share the love.

 

Hiria x

#imagine #believe #achieve

Follow me

Hiria Rolleston Mindset Trainer – to help take you to the next level in your paddling, and life

Eastcoast Paddler Aotearoa – for all your paddle gear, canoes and instructional vids

Hiria Rolleston on insta – to follow where my paddle takes me

You have to back yourself 100% – a year of recovery and transformation

When you get smacked in the face by adversity, will you become resentful or use it as an opportunity to grow?

I was forced to rethink my approach to training when I tore my achilies while weight training in the gym.  I was being my usual competitive self trying to beat the guy next to me in a WOD.

I’d been conditioned to believe that by pushing harder, you get better results.

But from that moment onwards, I was forced to approach my training with a fresh perspective.  I knew that I could get stuck in a victim mindset and let this injury break me, or I could use it as an opportunity to grow.

I had this sense of knowing that my body would back me.  I chose to let go of other people’s fears and worries, and refused to listen to the outside noise that could drain or deplete me.

I chose to focus on being present in the moment, dealing only with the situation in front of me, trusting my own feelings and thoughts and working with “what is” rather than resisting the situation.

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Within days of my injury, I placed 3rd in the Long distance Nationals, Open women’s rudderless Division 2016, in huge swells with my leg in a cast, wrapped in a black rubbish bag.  That’s when I truly understood the power of mindset – and my paddling was transformed forever.

I had spent so long trying to compartmentalise myself, but I now know that what I do inside impacts everything else around me.  I finally understood that I was not alone, and that there is nothing bigger than myself because I am the universe.  When I make the time to connect within, there is no need to be afraid.

Staying connected is a daily practice, a matter of making time to be still, to recognise where I am in this moment.  Am I here? Am I in the future? Am I in the past?

Anger and frustration puts your dreams at risk.  It’s ok to be uncomfortable because that’s where we grow.  You have to back yourself 100% – to find that fire in your belly and be open to the unexpected path.

You have to create space in your head to hear your intuition.  You have to tune into your environment and stay present in the moment.  and you have to work on discovering who you really are, so you can recognise your own thoughts and fears, and let go of everyone elses.

I became conscious of my language, letting go of negativity, comparison, jealousy and over thinking.  Instead I chose to accept the situation and move forward from there, working with what is and focusing what makes me feel good.

Because I was unable to train my lower half, I had to listen to my body to discover what was right for me.  I had to get comfortable with being uncomfortable, to experiment and figure out how my body responded best.  I began recording my observations of my training, noticing how I felt and studying the patterns to learn what worked and what didn’t work for me.

By consciously studying my trainings I became more present and aware and could make changes on the water.  Over time this has become natural and I don’t have to work so hard to get into that space.  I feel I am now so in sync with who I am and my capabilities, that I know my body will back me and I can push myself further, with a sense of ease.

By choosing a different, more conscious and smarter pathway, with less striving, I felt as if I’d stepped into my flow.  My progress accelerated.  I made the Open women’s team for the world Long Distance Champs in  Tahiti.  I am now consistently in the top grouping and keeping up with people whose speed I once envied (still envy).

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Ironically this only happened since I stopped looking at what they were doing and stayed present with myself.  It’s easy to get psyched out by your competitors, but I’ve learned that I’m far more powerful when I’m focusing on doing my thing and making every stroke count.  If I put my focus on where they are in the race – even for one second – my speed drops.  When I bring my focus back my speed picks up.

And now?

I’m a totally different person at home and on the water.  What you see is what you get – everywhere.  I’m less reactive and more in tune, so I don’t fly off the handle so much.  My kids are happier and our household is more settled – and I know things would have been uglier if I hadn’t followed through for myself and pursued my dream.

I have a heightened sense of awareness and I understand that I have a choice in how I respond.  The depression that I’ve carried for 20 years has lifted.

I’m now more loving because I love myself more, and I’ve learned that we shouldn’t be so afraid to show how we feel because it makes people feel better.

Paddling feeds me as a whole person.  When I’m out there on the water, I feel at one with the paddle and the water, connected to everything.  It’s as if I’m giving back, sharing my energy with nature and the universe.  There’s a lightness about me as I glide with the water rather than against it, and a sense of calm that becomes my competitive advantage.

I work with…

People who have hit a wall in their training, are not performing on race day or who have been thrown off course by injury or personal circumstances, and don’t know how to get back on track.   If you are committed to making change contact me on my Facebook page  and lets have a casual chat.

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NB: It’s almost one year since I tore my achilles and we are 20 days out from the next Long Distance Champs.  Follow my lead up to the Nationals on Facebook or instagram.

As always, I am grateful to all those people who believed in me enough to give me a chance and supported me in my recovery, and who continue to do so. You all have a special place in my heart.

 

Hiria x

#imagine #believe #achieve

 

 

 

 

 

 

Five simple hacks to transform your training

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You’ve tried it all huh? The crazy training regimes, the diets, the latest fad and still not getting the results you are after?
There is so much information out there on how to paddle, how to train, what to eat, how much sleep to have its all a bit overwhelming.
Time is important to us all and we don’t want to get it wrong.   So who do we believe?
This is what I learned through my own experience.
1.  Have an open mind.  Listen to those willing to share knowledge. It doesn’t mean you have to do it. Once you have gathered it all up then decide how to make it fit you.  Not the other way around.
2. Put you first.  If you are really wanting success you need to start putting yourself first. Feed yourself, train yourself, educate yourself first because then it gives you the chance to improve and help others. You can’t lead someone somewhere if you haven’t been there yourself.
3. Learn the basics and do them well.  Leave all the tricky shit. Learn the absolute fundamentals based on how your body is supposed to move.
4. Get to know yourself.  This is the only way you will get it working for you.  Dig a bit deeper below what you say you like or think into what you truly feel, not what you do because someone else does it.
5. WHATS YOUR WHY?  This is probably the most important part.  I left it for last because I’m guessing you would have stopped reading if I put it first.  Most people do physical activity or sports as a means of losing weight or making friends, or to bulk up etc.  When it comes to those hard days where you don’t want to get out of bed or drag yourself to the gym after work, these things don’t motivate you enough.  But, if you were to focus more on the kind of character you would be building and look at being the best version of yourself it opens you up to so much more potential you probably didn’t realise you had.  My goal is to be the best damn paddler I CAN BE, and that doesn’t mean I don’t want to win. I have learned that if I want to be my best that I need to do the hard work on my physical training, my eating, my sleep, my emotional wellbeing, taking care of my whole rather than one area alone.  It gives me more chances of success.  Don’t get me wrong, if that old way works for you that’s awesome, but please do try looking at it in a holistic way.  I used to train my butt off for image and weight because thats what I thought I had to do and in the process it made me a bit crazy, and uptight.  I would always feel deprived, whereas this way I feel like I have won the lottery!  My mind is at peace, and I’m making the physical gains too.
If you really want to transform your performance and are over where you are at now try something different.  Don’t give up until you can say you have really tried.
Remember if something in here has given you an ‘aha’ moment jump onto my facebook page and leave a comment.  Your contribution may just help someone else.  Thanks for all the aroha and following me on my journey.
Hiria x
#beyourbest

My top 6 High performance mindset hacks for everyday life

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What if you approached each day with intent and purpose just as elites do, rather than waking up into ground hog day.  And brought out your inner champion in your life or business?

If your first thoughts are,

because its hard work,

I don’t have time

Well, then sorry dear you are in the wrong place so should probably stop reading.

 

Still here?

Then sweet, you are on the right track to making your dreams come true.

Elite athletes have drive, determination, focus and ambition, much the same as anyone who is passionate about what they do.  It makes sense to apply the same logic to your life or business as they do to their sport.  I mean, why wouldn’t you right?

Here’s my tips on having a high performance mindset. Give them a bash and see what is possible for you.

  • be you first.  When you are strong in who you are and your identity opportunities open up to you.  This is where confidence comes from.
  • have a plan or goal. This gives focus and will be your anchor when you hit those tough days.
  • visualise it, athletes use mental imagery a lot to create realness around your goal.  visualise the process, not just the end goal. Visualise how you feel, what the environment is like so that you are prepared mentally and your session plays out as you wish.
  • Take action, daily.  Its the daily act of showing up that matters. it doesn’t always have to be physically, but you do have to pay some attention to your goal daily even if its resting or planning, something that keeps in the front of your mind.
  • Have balance, so learn when rest is needed.  Without sleep our body cannot grow and neither can our mind.  Its just as important as good nutrition and hydration so make sure you do this.
  • seek help or guidance when needed from a coach.  How many top athletes do you know got their on their own? Seriously?  You will always find someone has been at their side at some stage.  A coach is able to offer unbiased, real time feedback and give you that accountability boot when it gets hard and you start to slack off.
  • Attitude. The kind of attitude you approach your goals with will determine the outcome. So if you want good things to happen you need to think good things. Learn how to rewire your brain and mindset to produce positive verbal and body language and thats what you will receive.

If you liked this please share the love with someone else. And thank you for reading.

 

Go get em champion!

Hiria x

 

#imagine #believe #achieve

Three hacks to finding more time to do the things that light you up!

Hey babe,

You are either reading this because you value your time and will do anything to try and find more of it.  Or you are at a loss as to how other people are able to fit so much into their day.

Lets start with time itself. What are your first thoughts or feelings when you hear that word?

I usually get my back up and then my eyes glaze over.

You know why?

Because it seems to be all people talk about today, like it is the single most important commodity that drives humans.

I felt like I didn’t have a hope in hell of finding more time to do what I needed to and wanted to so shut off completely.

Until I stumbled across this great book I was given years ago but just never had the time to read. Well, I sat down and read it one day, from cover to cover.  It set me off on my journey to making things work better for me, by finding other people who seemed like they knew what they were doing and trying it for myself.

This is what has worked for me.

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1.  Get a goal, a clear focus or dream.  Something to use as an anchor everyday.

By having a goal it helps you to have focus and prioritise what you need to do and love to do as opposed to all the shady little great areas in between where we worry about this and that.  It is in this space that we actually waste a lot of our precious time.

2.  Shred the task list and instead work to intentions.  This one totally blew my mind. My business coach gave me this wee tool and it is the single most life changing thing that has helped me across the board. I used to get overwhelmed by task lists and had everything on there that I needed to complete, well so I thought.  The thing is, those tasks were still taking up precious head space even after writing them down. They were staring at me daily and if I didn’t get to ticking them off that day I would feel like crap and useless.  Now I focus on only 3 intentions a day, (not including housework because that is a given and autopilot to some degree, they don’t take up head space).  I list my top 3 activities that I know will get me the most gains in my day toward my goal and anything else I get done after that is a bonus.  It really stops me from fluffing about.

3.  Take action, everyday and use the 5 sec rule.  So yes we all know that taking action is pretty logical right, but what about when you just don’t want to? Thats where the 5 sec rule comes in. I had been doing this all my sporting life but didn’t realise it until I came across Mel Robins Tedtalk on the 5 sec rule.  Basically she says  you have 5 secs to make a decision because after that all of your excuses get the better of you. So nip it in the mud before it even gets a chance. My way to combat this is to remove as many of the excuses as possible, like preparation, of meals or gear I need to get going, or making sure I have all the right information. Its too easy to make an excuse if we have one little piece of the puzzle not at our finger tips right.

All these little hacks have helped me to be way more productive leaving me more energised and just happy which makes me a better person to be around for my kids and family.

Hope they help you too.

As a Mindset trainer I love helping others shift through any mental or emotional blocks that are holding you back from achieving your success, whether it be anxiety, fear, anger and in all areas of life and business.  If you feel you are ready to make some changes and needed a bit of a helping hand flick me an email and lets chat to see if we are the right fit for each other.

Remember, There is nothing bigger than myself!

Hiria x

#imagine #believe #achieve

Email me here

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When you just want to curl up into a ball or crawl back under the sheets – do this!

 

 

 

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You are having one of those days huh?

Something is just not going to plan,

No matter how hard you try.

It probably feels like the end of the world,

Or like you have just lost control of everything and are on the edge of falling off the cliff!

SURRENDER,

Surender to what you are feeling, don’t fight it.

The more you resist what is happening the more emotional you get.

When you choose to surrender it’s not giving up or giving in as such.

It’s acknowledging what you are feeling, whats happening right then and there.

There is a big difference.

Because from doing this brings the clarity you need to make good decisions rather than from a place of panic.

A perfect example of this for me is when I am talking with someone and they are trying to get their point across and get really agitated.

I could push back to get my point across, but that just usually ends up with voices being raised and blood starting to boil right.

And then you lose all focus and its becomes a fight to see who gets the last word.

What I do now is breathe, deeply, and it physically gives me the space to step back and look at the situation with fresh eyes.

Once I see whats really happening I am able to decide if I need to push, or accept that this person is not in a space to discuss this right now so move on without causing anymore upset.

Or another example of this for me is when I tore my achilles, four days before my biggest competition I had been training for. I could have totally thrown my toys out of the cot but I decided to surrender to what had happened and I was able to move through what needed to be done calmly.

This is really great for communicating with family members, friends or even clients!

So next time you feel like you are helpless, surrender to the moment and then make your decisions with clarity.

 

Background: I’ve come through the other side of depression to live a fuller life using the strategies and tools I share in my blogs and on my face book page.  My mission is to help others to see that depression is a gift, not an illness and once you can flick that switch in your head you realise you have the power to heal yourself.  I had tried all sorts and nothing worked, until I got the courage to look within.  Now I help women, and men who suffer from anxiety, overwhelm or depression to take back control of their lives whether it be in business or life.

The catch is I only work with people who are truly committed to change and value themselves enough to start taking action.  If this sounds like you book in for a complimentary 30 min strategy session to see how I may be able to help and if we are a good fit.

Hiria x

#imagine #believe #achieve

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