The High Frequency Club
Activity Overview
Episode publication activity over the past year
Episodes
#79 Briana Stephenson: The Person Before the Athlete, The Psychology of Sport, How Athletics in NZ Can Be Improved
18 Sep 2024
Contributed by Lukas
Briana Stephenson is one of New Zealand's most promising and accomplished athletes, specializing in heptathlon. With a résumé that began in hig...
#78 Chad Milnes: "I Resented Boxing!", Addiction to Validation, The Lasting Impact of Chad's Father
04 Sep 2024
Contributed by Lukas
This is one of the most emotional interviews Chad has ever done. Chad Milnes, one of New Zealand’s top amateur boxers, has represented the country i...
#77 Mitch Nairn: "I've Let People Down & I Still Feel Anxious", The Painful Road to The Olympics
22 May 2024
Contributed by Lukas
What was meant to be one of Mitch Nairn's greatest triumphs—becoming a 2024 NZ Olympic Swim Coach—was instead shrouded in anxiety, sadness, a...
#76 Julia Ratcliffe: From Olympic Heartbreak to High Performance, Being Coached by Dad & the Secrets Behind NZ Sports
24 Apr 2024
Contributed by Lukas
Join us in this episode as we welcome Olympian and Commonwealth Silver Medallist Julia Ratcliffe. She takes us through her incredible two-decade journ...
#75 Cathy Fan: The STRESS of Fankery, Negative Feedback & Traditional Parents
27 Mar 2024
Contributed by Lukas
Fankery is one of NZ's most hyped bakeries and for good reason. What started as an outlet during the covid lockdown, it has now grown to a humung...
#74 Anna Squelch: Life Coaching SCAMS! The Dark & Unethical Side of the Coaching Industry...
21 Feb 2024
Contributed by Lukas
An angle rarely ever spoken about when it comes to the coaching world yet most people can vibe it... Anna Squelch is an ex life coach who exited the i...
#73 James Luck: "I Was Lonely and Homeless!", The REAL Elektra Shock...
31 Jan 2024
Contributed by Lukas
The person behind Elektra Shock, a Dancing With The Stars judge and one of NZ's biggest performers who sells out shows around the country - this ...
#72 Becca Percy: Enjoy a Guilt-Free Holiday, The Myth of Motivation, What's a Good and Bad Coach?
20 Dec 2023
Contributed by Lukas
Have you ever felt a degree of guilt while you're on holiday because you're out of your nutrition and exercise routine? This episode is for ...
#71 Luke Kemeys: Improve Your Finances, Earn More Money, Pay Off Debt!
29 Nov 2023
Contributed by Lukas
Luke is chartered accountant, business advisor and host of one of the top podcasts in NZ and today we talk all about MONEY! We all need this tool call...
#70 Carmelle Riley: Break Your Limiting Beliefs and Achieve The Goals You Dream Of!
01 Nov 2023
Contributed by Lukas
Carmelle Riley is an author and meditation teacher who helps people become more aware of the patterns and programs that run their day and ultimately p...
#69 Saraya Lindsay: Pregnancy To Depression, Femmi Empire, Dealing With an Eating Disorder
04 Oct 2023
Contributed by Lukas
Saraya Lindsay is an influential role model in the NZ running community. She's an absolute powerhouse when it comes to racing and is dedicated to...
#68 Ben Channing: The Secrets Around Owning a BFT, "Am I Doing Enough?"
04 Sep 2023
Contributed by Lukas
Ben's work ethic and his decision to start a business has been highly influenced by his mother and the things Ben and his brother experienced dur...
#67 Harry Sanders: Running 100km For Charity, Why Therapy Didn't Work, Pushing Past Pain
21 Jun 2023
Contributed by Lukas
Harry Sanders is a runner, community contributor and primary school teacher aiming to make a difference in young lives by running 100km and fundraisin...
#66 Bonnie Hu: Surprising Myths of the Skincare Industry, What Your Skin Is Telling You About Your Health!
07 Jun 2023
Contributed by Lukas
Bonnie Hu is an entrepreneur, beauty therapist and a leader in helping people redefine their metrics of success around health, beauty and skincare. Bo...
#65 Guy Wills: "I Was a Weekend Alcoholic!", Tips to Manage Your Relationship with Alcohol
17 May 2023
Contributed by Lukas
Guy Wills is an alcohol rehab facilitator who coaches people on building a more conscious and healthier relationship with alcohol. His journey to be t...
#64 Pedro Avila: Founder of Soul Huggers, Being Homeless and Chased by the Mafia
03 May 2023
Contributed by Lukas
Pedro Avila was born in Brazil and migrated to NZ with very little English and very little money. Listen to how cultures, ways of thinking and lifesty...
#63 Adam Sommerville: Overcoming Suicide and Becoming an Ironman Athlete
23 Mar 2023
Contributed by Lukas
Adam Sommerville is an Ironman athlete and the recipient of the Tony Jackson Scholar, awarded to an athlete who has faced adversity and embodies the p...
#62 Filipo Fifita: From Benders to Sobriety, The Hidden Truths of Les Mills Fitness Instructors
01 Mar 2023
Contributed by Lukas
Filipo Fifita is a veteran of the Les Mills group fitness game and an academic in mental health, social work and occupational therapy. Filipo shares t...
#61 Phil Cui: Founder of Yeah Bowl and Icemunity, Power of Community, Action Creates Confidence
08 Feb 2023
Contributed by Lukas
From starting work at 9 years old at his parents' takeaway shop to then saying he'd never work in hospo again and now opening up the most tr...
#60: What Does Personal Training Look Like In 2023? How To Be More Organised, How To Create Content Consistently
25 Jan 2023
Contributed by Lukas
This is the first episode of 2023! And we thought we'd kick it off with just us. We reflect back on the year thats been, how to make the most of...
#59 Mikey Helg: Rugby to Pro Boxing, Identity Crisis, Keeping the Ego in Check
20 Dec 2022
Contributed by Lukas
In this weeks episode we chat to professional boxer "Magic" Mikey Helg. Mikey shares his experience of having to accept that he wasn't ...
#58 Regan Green: Dealing with the Death of a Best Friend, The Stress of Self-Improvement, Going to Therapy
23 Nov 2022
Contributed by Lukas
In this weeks episode we sit down with mental health advocate Regan Green. Regan shares his story of losing his best friend in 2020 and how that took ...
#57 Heather Reed: The Challenges of Owning a Gym, Reconnecting With Her Roots, How To Manage Wellbeing & Work
09 Nov 2022
Contributed by Lukas
In this episode we chat with the soulful and thoughtful Heather Reed. Heather owns Hauora Wellbeing Studio, a hub that encompasses not only the physic...
#56 Michelle McCormack: Co-Creator of The Soul Collective, Boundaries with Alcohol, Nutrition for Performance
19 Oct 2022
Contributed by Lukas
In this weeks episode we chat to the co-creator of The Soul Collective, Health & Wellness Ambassador Michelle McCormack! Michelle talks to us abou...
#55 Tegan Mitai: Co-Founder of Crossfit Mecca, Training Through Pregnancy & Dealing with Perfectionism
05 Oct 2022
Contributed by Lukas
In this episode Tegan discusses how she worked at a crossfit gym for free which then allowed her to find her passion for people and movement. Once tha...
#54 Kevin Pichot: Owner of Fitness All Together, Collaboration VS Competition Mindset, Moving to NZ with No English
21 Sep 2022
Contributed by Lukas
In this weeks episode we sit down with the Owner of Fitness All Together (F.A.T.) Kevin Pichot! Kevin's eagerness put himself outside of his comf...
#53 Kurt McKee: Founder of The Box Office, Committing To a Vision, Business During a Crisis
07 Sep 2022
Contributed by Lukas
In this episode we chat to the Founder of The Box Office, Kurt McKee! Kurt's void of an environment where he could flourish as a boxer led him to...
#52 Katie Fisher: The Period PT, Disordered Eating, Managing Body Image Issues
17 Aug 2022
Contributed by Lukas
In this episode we sit down with Flo Coach Katie Fisher! Katie has extensive knowledge in health and fitness and even more so with educating females a...
#51 Diego Malheiros: Movement & Mental Health, How To Enjoy Running, Learning To Say NO
20 Jul 2022
Contributed by Lukas
In this weeks episode we sit down with Adidas athlete, co-founder of RUN4Auckland, university lecturer and marketing creative Diego Malheiros! In a wo...
#50: Substitutes For Calorie Counting, Strength Training For Beginners, Getting Out Of A Slump
06 Jul 2022
Contributed by Lukas
This week’s episode marks our 50th release so far and to celebrate we decided to do a Q&A ep to answer YOUR questions! Is calorie counting the o...
#49 Nicky Lord: Managing Perfectionism, Normalising Performance Anxiety, and the Surprises of Motherhood
08 Jun 2022
Contributed by Lukas
In this week's episode we sit down with Les Mills National Trainer and Club Manager, Nicky Lord! Nicky is the person that recruited Marwin to the...
#48 Adam Rigby: The Power of Conversation, Deep Thinker vs Overthinker, Mission vs Purpose
24 May 2022
Contributed by Lukas
In this week's episode we sit down with father, husband and Les Mills National Trainer, Adam Rigby. Right from the get go you’ll vibe that Adam...
#47 Sophie Staniforth: How to Achieve More by Training Less, Managing Your Priorities, and Finding Balance with Nutrition
11 May 2022
Contributed by Lukas
In this week's episode we sit down with Les Mills Group Fitness Manager and instructor Sophie Staniforth! Sophie and Shenae actually met back in ...
#46 Kris Madsen: The Power of Community & Connection, and Balancing Work, Rest & Play
26 Apr 2022
Contributed by Lukas
In this week’s episode we sit down with Group Fitness Manager, Instructor and Personal Trainer, Kris Madsen! With over 25 years of experience in the...
#45 Mandi Hirini: Being a Work In Progress, The Power of Intuition and The Art of Listening
12 Apr 2022
Contributed by Lukas
In this week's episode we sit down with mother, educator, fitness influencer and Exercise NZ Leader of the Year nominee, Mandi Hirini (nee Jones)...
#44 Bas Hollander: Work Ethic VS Luck, Struggling with Self-Confidence, Finding Your Authenticity
29 Mar 2022
Contributed by Lukas
In this episode we sit down with one of the most down to earth guys we've had the pleasure of having on the podcast, Bas Hollander.Bas has an eno...
#43: Jason Goodson: How Backyard Roadies Is Breaking The Binge Drinking Culture, How To Put Yourself FIRST
16 Mar 2022
Contributed by Lukas
In this episode we sit down with Jason Goodson, founder of Backyard Roadies a travel experience and tour company in NZ.The impressiveness of Jason&apo...
#42: Rebekkah Burnett: Finding the Balance with Your Passion, Mind and Body Overload, Hypothalamic Amenorrhea Recovery
24 Feb 2022
Contributed by Lukas
In this episode we are joined by new mum and Les Mills trainer Rebekkah Burnett. We discuss Rebekkah’s transition from the arts industry, working in...
#41: PT of the Year Nomination, Retiring from Physio, Looking into 2022
08 Feb 2022
Contributed by Lukas
Welcome back!After our biggest hiatus since starting in Oc 2020 we're super excited to get the ball rolling again.In this episode we explain why ...
#40 Marianne Infante: Handling Social & Cultural Pressures, Glorifying the Hustle, Creative Collaboration
15 Sep 2021
Contributed by Lukas
In this episode we are joined by Filipino (Kapampangan) - Kiwi, Creative Superstar, Marianne Infante. Marianne has made history in the Performing Arts...
#39: Well Basically Podcast: Auditing Your Feed, Process Behind Podcasting, Mission of THFC
09 Sep 2021
Contributed by Lukas
This episode we co-host and co-guest with our friends from over the ditch Well Basically Podcast! This was a fun chat talking about our own creative p...
#38 This Is Collectively: Creating a Sustainable Fashion Brand, How To Live an Eco-Friendly Lifestyle
31 Aug 2021
Contributed by Lukas
In this episode we speak to 2 out of 3 women who make up the fashion brand This Is Collectively - Anna Hinton and Jess Tran.Anna and Jess shed light o...
#37: Post-RISE Event, Delta Variant Lockdown, Understanding Pain
21 Aug 2021
Contributed by Lukas
This episode is brought to you inside the August 2021 lockdown, the delta variant edition! We talk about Shenae's tips on how she managed locking...
#36 Dave Kyle: Mindset Over Aesthetics, How To Show Up As Your Authentic Self, Finding Your Gift
10 Aug 2021
Contributed by Lukas
In this episode we feature ICC Leadership and Gallup Strength Coach Dave Kyle! A special episode for the THFC Team as Dave was our #1 "dream gues...
#35 Ben Evans: NZ Lockdown Memes, Creating Engaging Content, Navigating Social Media
05 Aug 2021
Contributed by Lukas
In this episode we feature content creator and the humour behind NZ Lockdown Memes, Ben Evans! Ben talks about how he generates his creativity, the pr...
#34: We're Not Really Strangers, Transparency VS Privacy , Tips on Mental Grounding
03 Aug 2021
Contributed by Lukas
In this episode we play the extremely popular card game We're Not Really Strangers! This game really brought out some deep answers and behind the...
#33 Lucy Scarborough: Managing An Eating Disorder, Practicing Vulnerability, Doing Things That Scare You
13 Jul 2021
Contributed by Lukas
This episode features Skydiver, Divemaster, Breath work technician, Personal Trainer and perpetual student of life - Lucy Scarborough!Lucy shares extr...
#32 Chris Howard: Journey of Entrepreneurship, Struggling with Work/Life Balance, Combatting Imposter Syndrome
01 Jul 2021
Contributed by Lukas
In this episode we talk to Chris Howard, Founder and Owner of Drift Matsuri and Two Rooks. He shares crazy stories on the start-up of these companies,...
#31: Speeding Up Recovery?, Preventing Injuries, Efficacy of Acupuncture, Dry Needling & Foam Roller
21 Jun 2021
Contributed by Lukas
A Q&A episode featuring audience questions we've received!This is super informative especially in the realm of rest and recovery as Shenae sh...
#30 Dr. Charlotte Connell: The Efficacy of Caffeine and Supplements For Training and the Accuracy of Fitness Trackers
09 Jun 2021
Contributed by Lukas
Our guest for this episode is Dr. Charlotte Connell! We dive deep on the use and effects of caffeine and creatine with training as well practical advi...
#29 Seb Charles: Managing Self Doubt, Quitting A Job That Lacks Purpose, Voicing Your Thoughts
02 Jun 2021
Contributed by Lukas
Super vulnerable episode with Seb Charles - photographer, video producer and content creator for Athletes, Artists and Adventurers. He dives deep on h...
#28: Analysis Paralysis on Creativity, TedX Auckland Review, The Four Tendencies Book
26 May 2021
Contributed by Lukas
In this episode Marwin and Shenae share their experience on the TedX Auckland 2021 event. What surprised us, what we wanted more of and our take outs....
#27 Mikiko Kusuda: Recovering From Disordered Eating and Body Image Issues, Setting Measurable Goals
25 May 2021
Contributed by Lukas
In this episode we have REPS PT of the Year Finalist Mikiko Kusuda! She talks about her journey of disordered eating, how she's unlearned societi...
#26 Amanda Brien: Developing A Positive Relationship With Food, Building Awareness On The Food We Eat
17 May 2021
Contributed by Lukas
Hello!This episode features Public Health Practitioner and Nutritionist on TVNZ's Eat Well For Less, Amanda Brien!A super informative talk where ...
#25 Consie Hookway: How To Do More By Doing Less, Finding Things To Enjoy Outside Of The Gym
09 May 2021
Contributed by Lukas
Hello!In this episode we talk to Personal Trainer and Group Fitness Instructor Consie Hookway!Consie's story, tribulations and journey is so rele...
#24 MJ Thompson: Is Hard Work Really HARD If You Enjoy It?, Cultivating Selflessness, Building Mental and Physical Resilience
03 May 2021
Contributed by Lukas
Hello!A shorter episode featuring our friend, colleague, Personal Trainer and Group Fitness Instructor MJ Thompson.We really wanted to get MJ on becau...
#23 Sam Weeks: Detaching From Calorie Counting, What Is Intuitive Eating, The Transformation of the Fitness Industry
26 Apr 2021
Contributed by Lukas
Hello!This episode features Personal Trainer, Host of Well Basically Podcast and Intuitive Eating Advocate, Sam Weeks!An extremely enjoyable conversat...
#22 Fixing Your Posture, Exercising For Beginners, Dealing With Toxic Friends, Q&A
20 Apr 2021
Contributed by Lukas
Hello!This episode we answer audience questions!Shenae shares her expert physiotherapy knowledge on "fixing your posture". It's the tre...
#21 Juliet Esveld: Separating Self-Worth From Aesthetics, The Mindset Around Bikini Bodybuilding
13 Apr 2021
Contributed by Lukas
Hello!In this episode we have our friend and colleague Juliet Esveld!Juliet has been a Personal Trainer at Les Mills Britomart for 5+ years and also c...
#20 Wim Hof Method, Managing Your Inner Critic, Finding Your Authenticity
31 Mar 2021
Contributed by Lukas
Hello!In this weeks episode we talk about the recent course and seminar we attended- The Wim Hof Method and The Himalayan Trust's: Conquer Your O...
#19 Chad Milnes: The Hardship of Losing, Applying The Boxers Mindset To Life, Value of Planning
26 Mar 2021
Contributed by Lukas
Hello!This weeks episode features the stoic, the elite boxing athlete, NZ Commonwealth Representative, Chad Milnes!Chad shares a heartfelt story on ho...
#18 Tazman-Jack Nesbitt: Staying Resilient In The Music Industry & Finding Creativity
22 Mar 2021
Contributed by Lukas
Hello!In this weeks episode we sit down with NZ musician, songwriter, singer and producer Tasman-Jack Nesbitt!He shares how his dad influenced and sup...
#17 Creating Awareness & Systems Around Habitual Change, Why People Need Coaches
14 Mar 2021
Contributed by Lukas
Hello!In this episode we dive real deep into the content we've consumed and our own personal and professional practices on habit and behavioural ...
#16 Joe Hemi: Bear Crawling 8KM For KidsCan, How To Achieve Difficult Goals, Finding A New Career
10 Mar 2021
Contributed by Lukas
Back in your life!This week's episode features the mentally resilient Joe Hemi!He recently bear crawled 8km's to raise money for KidsCan and...
#15 Cultivating Empathy & Understanding, Finding Credible Sources of Research, Activism
23 Feb 2021
Contributed by Lukas
Hello!In this episode Marwin share's a breakthrough he had while reading the book 'Brain Rules' by John Medina- how our own perspective...
#14 Kate Alex: Privilege and Entitlement in Group Fitness, Dealing with Imposter Syndrome
16 Feb 2021
Contributed by Lukas
New week, new episode!We have the privilege of having a colleague, friend and teammate in our guest seat, Kate Alex!Kate's got a lot of experienc...
#13 Standards of Les Mills GF Instructors, Intentional Journalling, Keeping Accountable
04 Feb 2021
Contributed by Lukas
Hello!Episode 13 gets heated when Shenae drops her perspective on the overall standards of NZ Les Mills Group Fitness Instructors VS Australia Les Mil...
#12 Ben Te Maro: Oversharing on Social Media, Managing Anxiety, Breaking Judgemental Patterns
02 Feb 2021
Contributed by Lukas
Hello!So Ben Te Maro (Clinical Therapist and Group Fitness Instructor) was one of our top downloaded guest episodes in Season 1 that we asked for him ...
#11 Getting Back Into Routine, Tips On How To Get Enough Sleep, Racist Experiences
26 Jan 2021
Contributed by Lukas
We are back for Season 2!Hope you all had a great break and enjoyed the holiday season :)After 4 weeks off we're kicking back on with topics on h...
#10 Audience Q&A, Showering Before Working Out, Morning Routines & Rituals
15 Dec 2020
Contributed by Lukas
Hello!We’ve reached the end of Season 1! How time flies..We’ve gotten into another Q&A sent in by you guys.We talk about showering before work...
#9 Kelly MacDonald: Creating Les Mills Stretch, Tunnel Vision Mindset, Helping the Next Generation
08 Dec 2020
Contributed by Lukas
Hello!Another banger of an episode with our final guest of the year, KELLY MACDONALD.Kelly shares her experience and insightful knowledge around her r...
#8 Audience Q&A, Overcoming the Inner Voice, Managing Burnout, Having Hard Conversations
01 Dec 2020
Contributed by Lukas
Kamusta!We're back with with our FIRST EVER AUDIENCE Q&A!Thank you so much to everyone who sent their questions in. We didn't even get t...
#7 Ben Te Maro: Managing a Perfectionist Mindset, Dealing with Sadness, The Functionality of Love
24 Nov 2020
Contributed by Lukas
Hello!Welcome back! Thank you for tuning in :)This episode is EXTREMELY valuable. Our guest speaker is Ben Te Maro, a Clinical Therapist who is specia...
#6 Overtraining, How To Build A New Habit, How We Got Into The Fitness Industry
17 Nov 2020
Contributed by Lukas
Welcome to Episode 6!Woah, we can't believe its been 6 weeks since we released our first episode.. time flies when you're learning and havin...
#5 Grace Tocker: The Cosmos & Astrology, Our Birth Charts, Self-Acceptance
10 Nov 2020
Contributed by Lukas
Hello!This episode features our friend Grace Tocker AKA @cosmic.and.grace who has a side and passion business on intuitive astrology, guiding people t...
#4 Managing Your Mental Fitness, Taking Radical Ownership, How Easy It Is To Talk Shit About Others
03 Nov 2020
Contributed by Lukas
In this weeks episode we talk about going to see an international speaker on mental health called Jimi Hunt.We took away SO many golden nuggets of wis...
#3 Serge Brazhnikov: Overcoming Alcohol & Drug Abuse, Toxic Friends, Tools For Generating Gratitude
27 Oct 2020
Contributed by Lukas
Introducing our first Guest on the podcast, Serge Brazhnikov!A friend, colleague, Trainer, brother and someone many of us look up to.He shares his ama...
#2 Personal Beliefs & Labels, Politics, Co-Dependency in Relationships
20 Oct 2020
Contributed by Lukas
Welcome back for Episode 2!We talk about hot topics on how beliefs can empower us or limit us, how we've navigated the political landscape here i...
#1 Setting Personal Boundaries, Drinking & Peer Pressure, Filling Your Cup - Ep 1
14 Oct 2020
Contributed by Lukas
Hey! Marwin & Shenae here, we've been working on this project for a few weeks now and we really hope you're able to find some value in ...