Geoff Alley D.C - Chiropractor/Health and Wellness Coach

22/11/2025

On my ‘Road to Hyrox’ my training plan will consist in large parts of ‘Zone 2’ training for extended time.
This morning it was 90 mins on the treadmill aiming for that zone ( between 131-142 bpm) but missed the mark so a good learning for next time.
I Kept pace between 5.8 and 6.4kmph and incline between 4 and 12 on the treadmill with 5kg weights each arm, alternating speeds, incline and weights to try and keep the heart rate solid.

Zone 2 training refers to aerobic exercise performed at a moderate intensity, typically 60-70% of your maximum heart rate (or where you can comfortably hold a conversation, often called the “talk test”). This is the effort level where your body primarily burns fat as fuel while producing minimal lactate buildup. It’s become hugely popular (thanks in part to experts like Dr. Iñigo San Millán, coach to Tour de France winners, and longevity advocates like Dr. Peter Attia) because it delivers outsized benefits for both performance and long-term health with relatively low stress on the body.

In short, Zone 2 isn’t flashy or exhausting, but it’s the highest-return investment in your training time. Most people undervalue it because it feels “too easy,” but the adaptations compound dramatically—many runners/cyclists report dropping minutes off race times just by prioritizing it. Aim for 2-5 sessions per week (30-90+ minutes each), keeping the bulk of your total training volume there for optimal results.

Zone 2 training is absolutely essential for Hyrox athletes — often more important than for pure runners or traditional CrossFit athletes.

My Road to Hyrox has 9 weeks and 5 days left… 🔥

19/11/2025

5 weeks until Christmas Day! Don’t delay 😬

It is that time of year again and hasn't it crept up on us so quickly.
Just 5 weeks until Christmas. And in 6 weeks we will all be looking for our 'new beginnings' and making New Years resolutions.

Don't wait. Make positive changes in your life TODAY. Start by looking after #1...YOURSELF!

Get in to see us for a Full body makeover and finally get on to that niggly pain you've been experiencing. Or get in for your pre-Xmas 'Warrant of Fitness' check. (we offer FREE spinal evaluations)

Your body is your temple. Look after it and it will look after you. We only have one spine so best you take real good care of it.

Give us a call now on (09)4786578 to avoid the rush before the holidays.

"When your spine is in line, you'll feel fine"

07/11/2025

In life we just have to have the strength and belief to just do it. Dismiss fear as a product of the thoughts we create and put it aside as not real. Be comfortable being uncomfortable and challenge ourselves continuously.

I’ll be 59 in February. I’ve got dodgy knees and ankles and I’m a ‘biggish’ unit tipping the scales at 101kgs on a good day.

I’ve got all the excuses.

But being sedate and not having goals to aspire to aren’t in my DNA! I need the challenges…Add to that my desire to spread the word about health, wellness, nutrition and fitness and to lead by example for my patients and especially to my children and grandchildren has led me to commit to a solo Hyrox…

What have I done? 🤣🤦‍♂️

It’s time to knuckle down and take on the challenge. “Jump, and the net will appear”

JUST. DO. IT. I’m doing it because I can, until I can’t.



Open Men – 8 Stations (after each 1 km run)
1. SkiErg: 1,000 m
2. Sled Push: 152 kg × 50 m
3. Sled Pull: 103 kg × 50 m
4. Burpee Broad Jumps: 80 m
5. Rowing: 1,000 m
6. Farmers Carry: 2×24 kg × 200 m
7. Sandbag Lunges: 20 kg × 100 m
8. Wall Balls: 6 kg to 3 m target × 100 reps

04/11/2025

I’m truly blessed for my Wednesday mornings. This is my time. My time to work on ME and for ME. It’s not selfish. It’s absolutely necessary… not just for me but for everyone.

If you don’t take time for your wellness today then you’d better prepare for your sickness tomorrow.

I start in my clinic at 2pm on Wednesdays. I’ve set myself up like this since the COVID years. I still set my alarm and wake early as usual. I’ve already had my 8+ hours sleep. I have apple cider vinegar with cayenne pepper first thing on an empty stomach ( loads of health benefits here) I stretch, have a spa then make a coffee and write in my journal. I create my day and write down all that I’m grateful for. I write my “to do” list then have a light breakfast…this morning it’s two boiled eggs. Plenty of H2O then it’s off to the gym.

I’ve started training for a Hyrox event so my trainings are pretty specific now. After about 50 minutes hard yakka I’m done, then drive to Waiake beach for a cold swim, although it’s a lot warmer now than a few months ago in the middle of winter! 🤣 I visit my mate Jargo in his coffee cart and get the ‘Brain Power’ coffee 🔥 Then sit on the beach and wonder at this beautiful world.

Home for a high protein, low carb meal and to do a few chores then I’m in to clinic, fired up and ready to serve my community ❤️

We all need to make this time for ourselves. Just do it any way you can. You’ll be saving yourself physically and mentally.

If you are an employer then I’d recommend giving this time to your employees. You’ll be rewarded ten times over for their productivity and longevity and they’ll be loyal employees forever.

In safety drills on aircraft, they’ll say if the oxygen mask drops down, to put it on yourself FIRST. Not your kids or your partner because if you lose consciousness then you are good for nothing and of no help to those who need it or who you want to give it.

Work on yourself. You deserve it and those around you and closest to you will get the best version of you. It isn’t selfish, it’s essential.

30/10/2025

Saw my two Champs in clinic today for pro-active tune ups before their respective fights at in 4 weeks. and are looking sharp and they’re ensuring no stone goes unturned in their preparation. Is essential for good mechanics, optimal nervous system function, muscle strength and co-ordination between all the body systems. Getting the edge over your opponent is the name of the game and I’m committed to these guys being at their very best on fight night 🔥 For tickets click here https://www.eventfinda.co.nz/2025/shuriken-fight-series-22/auckland/wairau-valley

29/10/2025

These protein bars from are the absolute BOMB 😋 Genuinely the best in the world.
Here is what the AI review says…Key Takeaway: Among 2025’s healthiest, Nothing Naughty holds its own—it’s leaner and lower-sugar than whole-food heavyweights like RXBAR or Rise, which trade density for natural chewiness (and higher calories). It outperforms on fats/carbs for low-energy-density needs (e.g., weight loss) but has slightly less protein than ultra-high options like Pure Protein. For gluten-free/low-sugar focus, it’s a top contender; savory fans might prefer Epic.
Overall Health Assessment

• Strengths: Excellent for portion control (small 40g size), post-workout recovery (high protein-to-calorie ratio), or diabetic-friendly snacking (low glycemic load from 4g fiber offsetting carbs). Reviews rave about taste without “chalkiness” or aftertaste, and its NZ-sourced, additive-free formula boosts appeal.

• Drawbacks: Protein isn’t the absolute highest (if you need 20g+), and at ~37% calories from protein, it’s not as “pure” as isolates in some bars. Not vegan (whey-based).

• When It’s Healthiest: As a daily snack (1-2x/day) over candy or chips—far superior to averages. Pair with fruit/nuts for a meal. For broader diets, it’s healthier than 70-80% of bars due to balanced macros.

23/10/2025

As I’ve aged I realise the importance of movement. It’s not about looking good but feeling fantastic. It’s not about achieving personal bests but more about keeping my range of movement. I’m not motivated by cheering crowds or adulation, my motivation comes from being active for my family and closest friends, especially my children and grandchildren. My greatest gift would be to still be able to squeeze them with strength and shower them with so much love from an old guy that can still move well into his 80s and 90s. I’m not going anywhere. I’ll be here for a while yet.

15/10/2025

Great article if anyone is looking for a challenge or is already competing in one or the other.
At the end of the day…. JUST. DO. IT.
“Motion is the lotion”

Get after it and have a great day 🔥🔥

The fitness community has found itself split into two camps: committed CrossFit loyalists and newly converted Hyrox fans.

Between CrossFit and Hyrox, both modalities require a high level of athleticism. However, an exercise scientist explains that the underlying demands on your body couldn't be more different.

Head to the comments for all the details + why training for one won't necessarily prep you for the other 👇️

05/10/2025

Breathe in for 4 seconds.. hold for 4 seconds… out for 4 seconds… hold for 4…. REPEAT.

The 4-4-4 breathing technique, also known as the "box breathing" method, offers several benefits, including:

1. *Reduced stress and anxiety*: By focusing on the breath, you calm the mind and body.
2. *Improved respiratory function*: Regulated breathing can increase oxygen capacity and efficiency.
3. *Lowered blood pressure*: Slow, controlled breathing can help manage blood pressure.
4. *Increased focus and concentration*: The technique requires mindfulness, which can improve mental clarity.
5. *Better emotional regulation*: By calming the nervous system, you can respond to situations more thoughtfully.

Give it a try and see how it works for you!

Calming the mind and body. Try it ❤️

30/09/2025

Welcome aboard Nick Laurie

18/09/2025

Happy Birthday to 🙌

Happy 130th Birthday Chiropractic!

On September 18, 1895, D.D. Palmer performed the first chiropractic adjustment on Harvey Lillard in Davenport, Iowa and the chiropractic profession was born!