Melissa Smith Total Wellbeing

Melissa Smith Total Wellbeing Registered Nutritionist and Registered Personal Trainer. Health, nutrition, sport, exercise, energy.

Registrations for our Term 2 Youth Athlete Development Programme are now open!Our Youth Athlete Development Programme is...
04/04/2026

Registrations for our Term 2 Youth Athlete Development Programme are now open!

Our Youth Athlete Development Programme is designed to help young athletes build strong foundations in movement, strength, and performance in a fun, supportive environment.

Whether your child is already involved or looking to get started, we’d love to have them join us.

As we head into the winter sports season, we know schedules start to fill up quickly with trainings and games but this is often when strength and conditioning has the biggest impact. When training loads increase, the body needs more support, not just more practice. Strength training helps athletes stay robust, move well under fatigue, and reduces the risk of both overuse and contact injuries across the season. It supports everything they do in their sport rather than competing with it.

⚡ Term 1 athletes will be given priority when confirming spots
⚡ Sessions filled quickly last term

👉 Register here: https://forms.gle/M9sWhKVyMxuY4Le28

After a successful pilot, Strength for Life will be continuing next term and we’re opening up more classes to allow more...
04/04/2026

After a successful pilot, Strength for Life will be continuing next term and we’re opening up more classes to allow more people to be involved.

It’s been great to see the progress over the past six weeks — improved strength, confidence in movement, and people noticing everyday tasks feeling easier.

If you’d like to join for Term 2, you can register your interest via the link below and select your preferred class.

https://forms.gle/3ujWURQFfjuPDkfp6

Places are limited. Those who were part of the pilot, along with those already on the waitlist, will be given priority.

Last night we released our 50 Founding Memberships to our .foundry waitlist… and they sold out 🔥(With a few extra sneaki...
26/03/2026

Last night we released our 50 Founding Memberships to our .foundry waitlist… and they sold out 🔥(With a few extra sneaking in as well 🤭👀)

Our first 25 members also received some added bonuses, including recovery and performance testing 👏

We still have a limited number of memberships available, and our waitlist has another 24 hours to secure these before memberships open to the public at 7pm Friday.

Keep an eye out, as next we’ll be sharing a 3D render walkthrough and photos so you can get a feel for the space.

More information around membership pricing coming to you soon 👀.

We’re excited to get things underway and start building something pretty special here.

Next in my Women in Business talk series is one of the ideas I shared on the day: environment over willpower.So often we...
17/03/2026

Next in my Women in Business talk series is one of the ideas I shared on the day: environment over willpower.

So often we think eating well and exercising consistently comes down to being more motivated and having more willpower. But what I see over and over is that it’s actually about environment.

In business, we build systems. We use calendars, reminders, workflows and processes because we know we can’t rely on memory and motivation alone. It helps to think about food and movement in the same way. Because our environments are not naturally set up for success. We need our own systems to support ourselves.

That might look like:

✔️ Having protein options on your grocery list each week so you have them on hand. Eggs, Greek yoghurt, tinned tuna or salmon, chicken, mince.
✔️ Chopping up veges and keeping them fresh in a🚶🏻‍♀️ container at the front of the fridge so they are easy to add to meals and snacks.
✔️Frozen vegetables in the freezer for quick meals
✔️Cooked protein ready for lunches
✔️Quick carbohydrate options in the cupboard like oats or microwave rice
✔️A couple of simple freezer meals for busy nights
✔️Doing groceries online so random extras don’t end up in the trolley
✔️Keeping easy options like protein powder, nuts, or a bar in your bag, car, or at work

And the same idea applies to movement.

🚶🏻‍♀️Adding exercise to your calendar
🚶🏻‍♀️Booking a PT session, class or movement with a friend so it's an appointment you need to turn up to
🚶🏻‍♀️Blocking out time in your week for a walk or gym session
🚶🏻‍♀️Laying workout clothes out the night before
🚶🏻‍♀️Choosing a gym close to work or home so it’s easier to get there

Busy isn’t going away. So instead of hoping life gets less hectic, it helps to build systems that work when life is busy. Because motivation will only get you so far. Discipline is what keeps you going, and discipline is much easier to build when your environment supports the habits you’re trying to create.

What’s one thing you do that helps set your environment up well for eating or moving better through the week?

The 1st of March quietly marked 5 years since I started my business… and I was so busy I almost didn’t notice.I guess th...
11/03/2026

The 1st of March quietly marked 5 years since I started my business… and I was so busy I almost didn’t notice.

I guess that probably sums up the last few years pretty well.

It started with a handful of sessions at the amazing Movement Hub with Stacey and the team, and a small group of clients, as our youngest Albie was only 6 months old at the time.

As those clients progressed and got stronger, I started looking for a space where we could add more equipment to their programmes and keep building on that work. Thanks to Karina, that led to the move down to the Rowing Club, and eventually taking over the lease there and continuing to grow.

Along the way the business has evolved in ways I probably couldn’t have imagined at the start. We launched our Sport Academy and Youth Athlete Development programmes, working with some incredible young athletes as they build strength, confidence and skills for their sport.

Last year Craig Smith Coaching came on board, which has been a huge step for us personally and professionally. Having him involved has allowed us to dream bigger!

The next stage of that is Athlete Foundry , and we can’t wait to open the doors. And if you're keen to be part of it from the start, make sure you're on the waitlist so you get first dibs on the limited founding memberships when they're released. 👀

Another really cool part of the journey has been being able to support other trainers as well. Ashley Banks PT now runs sessions from the space with her clients, and I’ve also had the chance to support PTs like Ellen as they work through their training and build their own pathways in the industry.

Mostly though, I just feel really grateful for the amazing members, clients, athletes and people who are part of this community.

Five years in… and plenty more ahead. ✨

We’ll celebrate properly once Athlete Foundry opens!

Thanks for being part of the journey! 🫶

At the Women in Business event last week I talked about a few simple ideas that can help us keep showing up when life an...
06/03/2026

At the Women in Business event last week I talked about a few simple ideas that can help us keep showing up when life and work get busy.

One of them was the idea of non-negotiables. Small anchors that you build into your routine to help keep you on track when things get messy. I like to think of them like the bumpers at a bowling alley.

When the ball drifts slightly off track, the bumper helps guide it back into play. Weeks get busy and plans get disrupted. Having two or three small anchors can help keep you moving in the right direction, or give you something to step back into when that happens.

For me, one that works well is making breakfast and lunch the night before. It removes decision fatigue in the morning, saves time, and means I can get a little extra sleep instead of rushing around trying to organise food before the day starts.

It also helps me start the day with a balanced breakfast containing a good hit of protein and fibre, which sets me up with more stable energy for the morning.

But your anchors might look completely different.

🎳 Committing to two walks each week
🎳 Not checking emails before 8am
🎳 Adding protein to breakfast
🎳 Booking a weekly gym session and treating it like a meeting
🎳 No screens after 9pm

Sometimes a non-negotiable isn’t about adding something. Sometimes it’s about protecting something. Saying no to one thing so you can say yes to your health.

The key is that they’re small enough to hold even when things are busy. Because busy doesn’t really go away. So, it's important to remember, that we don’t need perfect conditions to take care of ourselves. Often we just need a few steady anchors that keep us on track.

What’s one small anchor that helps keep you on track during busy weeks?

A walk, prepping breakfast the night before, booking a gym session, or something else?

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Oamaru Rowing Club
Oamaru
9400

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Monday 6:30pm - 8pm
Tuesday 10:15am - 1:30pm
6:30pm - 8pm
Wednesday 10:45am - 1:30pm
Thursday 10:15am - 1:30pm

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