Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie

In this episode of Masters on the Move, Justin Hill chats with Avilarsh “Avi” Lukhan — senior physiotherapist at Physio Moves East Auckland, health coach, motivational speaker, and former Olympic physio for Team South Africa at both the Rio 2016 and Tokyo 2020 Games.

With over 20 years of experience, Avi shares his insights into how strength training builds resilience as we age, the best exercises for runners, and the importance of mobility and flexibility in staying injury-free. He also discusses how nutrition, mindset, and learning to “be happy daily” contribute to long-term performance and wellbeing.

Whether you’re an everyday runner or a masters athlete, this episode is packed with practical advice and motivation to help you stay strong, healthy, and moving well for life.

Avi can be contacted at: https://nzappts.gensolve.com/physio_moves/clinician/details/avi_lukhan

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Runners are amateur meteorologists — and terrible at taking advice. In this breezy episode, Justin laughs his way through our obsession with checking (and ignoring) the forecast. Rain? “Good mental training.” Wind? “Resistance work.” Blazing sun? “Hydration practice.” Through all the weather-related drama, Justin reminds us that there’s really no such thing as bad running weather — just better stories to tell afterward.

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Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie

In this episode of Masters on the Move, we sit down with Carolyn Smith, one of Northland’s most respected athletes and coaches, whose life has been dedicated to the sport of athletics.

From her own days competing at a high level to her many years of coaching with Athletics New Zealand, Carolyn has seen every side of the sport — the triumphs, the challenges, and the moments that make it all worthwhile. She shares stories from her competitive years, the transition to coaching, and the joy of seeing her athletes grow and succeed — including guiding the Whangārei Girls’ High School relay team to a national title.

Carolyn talks about what keeps her motivated, the lessons she’s learned through decades of involvement in athletics, and how she continues to foster confidence and passion in others.

It’s an inspiring conversation with someone who truly embodies what it means to stay active, stay connected, and keep moving — at every stage of life.

Some of Carolyn’s Coaching Achievements:

400m Representative to the World U18 Track and field champs Morocco

New Zealand senior and junior boys 400m medalist

New Zealand Secondary schools junior boys 100m gold medal

North island junior boys 1500m and 3km titles , and bronze medals

NZ Secondary schools Girls 1500m senior silver medal

Numerous secondary school kids to Auckland track, road, triathlon, cross country titles

Plus age group winners Auckland marathon

Some of Carolyns Running Achievements:

Silver medal age group World Cross Country champs Perth 2016

Silver medal age group World Duathlon Champs in Spain 2011

Multiple New Zealand age group road, cross country and marathon titles over many years!

Silver medal age group World Long Distance duathlon champs in Zofingen, Switzerland 2009

12 or so full marathons best of 3.02 at 41years old

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email justinhillcoach@gmail.com

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