The O-Studio Podcast

Gut Health & Bowel Cancer | Why Talking About It Saves Lives

Wed, 25 Mar 2026 07:00:00 +1300

More New Zealanders die from bowel cancer than prostate and breast cancer combined. Yet most of us still feel uncomfortable talking about it.

In this episode, we’re joined by Alice Fitzgerald, CEO of the Gut Foundation, for a conversation that could quite literally save your life.

We break down:

Why NZ has some of the highest bowel cancer rates in the world
The simple signs you should never ignore
Why embarrassment is costing lives
The alternative to colonoscopy most people don’t know about
How 30 grams of fibre a day can dramatically reduce your risk

This isn’t about fear. It’s about awareness, empowerment, and simple actions that make a massive difference.

If you care about your health — or someone else’s — this episode matters.

Talking about poo might feel awkward.

But as you’ll hear… talking sh*t saves lives.

Chapters

00:40 Meet Alice Fitzgerald, CEO of the Gut Foundation

02:05 Alice’s journey from real estate to gut health advocacy

07:22 What the Gut Foundation does: research, education and awareness

11:34 Gut health explained simply

12:34 Explaining gut health to kids: “gut buddies”

15:54 What unhealthy gut health can look like day to day

16:26 Why checking your poo matters

19:49 What changes in your poo to watch for

22:45 Tim’s story: blood, fear and getting checked

25:46 Why men are at greater risk

27:02 Why acting early matters

28:24 Real story: delayed testing and stage 4 bowel cancer

30:31 Why bowel cancer is rising in younger people

33:17 Why New Zealand’s bowel cancer rates are so high

34:33 The good news: bowel cancer is highly treatable if caught early

35:21 What stops people from going to the doctor

38:10 Public vs private care and long waitlists

39:15 CT colonography vs colonoscopy

42:45 Why you need to advocate for your own health

46:27 The Gut Check campaign: self-check, professional check, social check

48:56 Other warning signs beyond bowel changes

50:34 The power of fibre for gut health

52:14 30 plants a week and easy ways to get more diversity

54:32 Simple food swaps and breakfast ideas for fibre

58:48 Gut health misinformation, diet trends and diversity

01:00:52 Lifestyle factors: exercise, stress and meditation

01:03:07 The gut-brain connection

01:04:40 Why gut health is highly personal

01:09:23 Gut health for kids and fussy eaters

01:10:27 Why gut issues are becoming more common

01:11:48 Ultra-processed foods, advertising and willpower

01:17:35 Personal responsibility vs food environment

01:20:49 Focus on adding good foods, not eliminating everything

01:22:30 Final takeaways: review your poo, get checked, eat more fibre

01:25:35 Closing thoughts and thanks to Alice

01:26:16 Outro: Follow OStudio and learn more

10 Lessons From 20 Years in Business | What We Wish We Knew Earlier

Wed, 11 Mar 2026 07:00:00 +1300

In this episode of the O-Studio Podcast, Tim and Matty break down 10 lessons from 20 years in business, the wins, mistakes, and hard-earned insights we wish we’d known earlier.

From building the right product and culture to creating leverage, managing energy, and making better decisions, this conversation is packed with practical advice for business owners, founders, and leaders.

Whether you’re just starting out or scaling an established business, these lessons will help you build something that lasts.

Topics covered:

• Why business is really about people

• How to create leverage in your company

• Systems that set you free

• Important vs urgent decision-making

• The real rewards (and challenges) of entrepreneurship

• Leadership, energy, and sustainability

Listen to the full episode:

https://ostudio.co.nz

Follow OStudio: @OStudioGlobal

Our purpose is to make recovery and wellbeing as accepted, understood, and practiced as physical fitness - through premium wellness hubs across New Zealand

Own the moment.

CHAPTERS

00:00 Intro – 10 Lessons From 20 Years

01:20 Why This Episode Matters

02:45 Lesson 1: Build the Right Product

05:50 Lesson 2: Business Is People

10:25 Untouchable Lessons & Experience

12:50 Lesson 3: Reach & Trust

17:55 Being Courageous in Business

22:50 Lesson 4: The Power of Leverage

29:55 Important vs Urgent Work

32:10 Lesson 5: Systems Set You Free

36:55 Harder Than You Think, More Rewarding Than You Imagine

41:05 Lesson 6: Energy & Leadership

44:20 Attitude + Effort = Results

48:00 Execution Beats Strategy

50:10 Learning From Others

52:40 Final Reflections

55:00 Outro

Let's Talk About Death | How Mortality Gives Life Meaning

Wed, 25 Feb 2026 07:00:00 +1300

Death is something we all face, yet it’s one of the least talked-about subjects in everyday life.

In this episode, the team opens up an honest, thoughtful conversation about death, grief, and mortality. From sudden loss and fear, to the way becoming a parent reshapes how you see life, to stoic philosophy and the idea of memento mori, remembering that we will die. This discussion explores why death feels so uncomfortable and how facing it can actually bring clarity, gratitude, and meaning.

The conversation also touches on legacy, how we live on through others, cultural approaches to grief, and why reflecting on mortality can help us prioritise what truly matters, without being morbid.

This episode isn’t about fear. It’s about perspective, connection, and making the most of the time we have.

CHAPTERS

00:00 – Why We Avoid Talking About Death

Why this conversation matters and what death can teach us about living

02:00 – Personal Experiences With Loss & Fear

How often we think about death and the moments that shape that relationship

05:00 – Perspective: Does This Really Matter?

Using mortality to reframe stress, conflict, and everyday worries

07:45 – Family, Love & Gratitude

How thinking about death changes how we show up for the people we love

11:00 – Grief, Meaning & Memento Mori

Remembering mortality as a way to find meaning, not fear

14:45 – If You Knew Your Time Was Limited

How priorities, actions, and values shift when time feels finite

18:30 – Legacy: How We Live On Through Others

Passing values, essence, and influence beyond our own lifetime

21:45 – Final Reflections: Living Well Now

How talking about death can help us live fuller, richer lives

The Real Reason You’re Not Losing Fat | With Medical Nutritionist Pete Smith

Wed, 11 Feb 2026 07:00:00 +1300

Pete Smith returns to the O-Studio Podcast for his fifth appearance and this time we go deep on weight management and why so many people struggle to lose fat (and keep it off).

We unpack the difference between weight loss vs fat loss, why “calories in, calories out” is only part of the story, and how things like thyroid function, hormones, stress/cortisol, insulin resistance, sleep, fasting habits, and even alcohol can quietly block progress, no matter how hard you train.

Pete also breaks down what actually works long-term: small calorie reductions without triggering rebound, smarter approaches to fasted training, the role of muscle in fat loss, and why your best starting point is a personal benchmark because everyone responds differently.

If you’re heading into a new year wanting a better plan (not another short-term reset), this episode gives you practical, science-backed clarity.

CHAPTERS:

00:00 Intro + Pete Smith returns (5th appearance)

01:25 Why weight management is getting worse (NZ stats + modern lifestyle)

06:45 Calories in/out: true, but incomplete (why weight gain isn’t “just willpower”)

08:00 Weight loss vs fat loss (why scales & BMI can mislead)

10:20 The hidden roadblocks: thyroid, hormones, stress/cortisol, insulin resistance

14:10 Fuel hierarchy (alcohol → glucose → fat) + why it matters for fat loss

22:10 Keto/carnivore + fasting: benefits, risks, and “organised variation”

28:30 Exercise for fat loss vs muscle gain (fasted training + mTOR + protein timing)

35:30 Habits that sabotage progress (snacking/MMC, digestion, consistency)

41:10 Cold plunge & fat loss protocol (shivering, thermogenesis + women’s considerations)

46:15 Where to start: benchmarks, personalised plan, simple calorie reduction

56:10 Best tracking tools: height-to-waist ratio + metabolism temperature check

01:04:40 Wrap-up + how to contact Pete + outro

Goal Setting That Actually Sticks | Simple, Realistic, and Fun

Wed, 28 Jan 2026 07:00:00 +1300

In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode).

They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life.

And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story.

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Chapters

00:00 – Welcome to The O-Studio Podcast

01:30 – New Year’s resolutions vs real goal setting

03:30 – Forgetting what you once wanted (hedonic adaptation)

05:10 – Why reflecting on progress actually matters

06:30 – Is pain or pleasure the stronger motivator?

08:25 – Goal setting in professional sport

10:35 – Never being satisfied vs enjoying your life

12:25 – Responsibility, meaning, and ambition

14:45 – Journey vs destination vs the people you do it with

16:00 – Turning 40 and setting personal milestones

17:55 – Skydiving, fear, and unreasonably fun goals

20:45 – Events, fitness goals, and running challenges

22:30 – Chasing feelings instead of tick-box goals

24:00 – Morning routines and setting up your day

28:10 – You don’t need to wait for Monday or January

30:00 – Letting go of over-optimisation

32:40 – Life “dimmers”: work, family, social and health

36:50 – Seasons of life and shifting priorities

39:05 – One simple tip for goal setting

40:40 – Do something unreasonably fun

41:55 – Final reflections and wrap-up

The Year That Was | Growth & O-Studio’s Journey in 2025

Wed, 14 Jan 2026 07:00:00 +1300

As we wrap up 2025, we’re taking a moment to pause, reflect, and look ahead.In this episode, we share honest reflections on the year that was, personally and professionally. Including the lessons we’re leaving behind, the habits that helped us most, and what we’re intentionally carrying into 2026.

We also unpack a huge year for O-Studio: new studios, new communities, major milestones, and the continued mission to make recovery and wellbeing as accepted, understood, and practised as physical fitness.If you’re looking for a moment to reflect, reset, and head into the new year with clarity, this one’s for you.

Listen, reflect, and take what you need into 2026.

CHAPTERS

00:00 – Welcome to the O-Studio Podcast & setting the tone for the 2025 wrap

01:10 – “What are we running?” Energy check & breaking the fourth wall02:20 – Why we’re reflecting on 2025 (and inviting listeners to do the same)

03:00 – What we’re leaving behind in 2025 (perfectionism, pressure, pace)05:10 – Aging, perspective & gratitude for getting older

07:20 – Creating space, intentional living & “being where your feet are”10:05 – Small habits and rituals that made a difference this year

13:30 – Connection before productivity: how people make everything better16:45 – Podcast reflections & why these conversations matter

18:50 – 2025 at O-Studio: new studios, communities & growth

22:40 – Innovation, studio learnings & owner collaboration

26:30 – Expansion, milestones & looking beyond New Zealand

30:45 – Looking ahead: personal intentions for 2026

35:10 – Family, relationships & new seasons of life

39:20 – O-Studio’s mission, brand intention & the future

44:50 – Final reflections, encouragement for listeners & sign-off

Holiday Survival Guide | How to Enjoy the Moment

Wed, 10 Dec 2025 05:30:00 +1300

Today we’re wrapping up 2025 with a light, honest, end-of-year Christmas episode. No deep dives, just real chat.

Tim, Elizabeth and Sophie reflect on a massive year for O-Studio: new hubs, new people, new lessons… and the chaos and joy that always comes with the holiday season.

They share:

• What they’re personally looking forward to this summer

• How to handle the financial + emotional pressure of the holidays

• Why simplicity is the secret to a great break

• Their top three holiday season tips

• Fun games, routines, and ways to slow down and reset

• Why “tan lines on your feet” = the sign of a good life

You’ll walk away with practical reminders, some laughs, and a nudge to create a holiday season that actually feels good — not stressful.

If you’re looking for a simple, meaningful gift this year, pop into any O-Studio for a wellness experience someone will actually use.

Sauna, ice bath, float, massage - the gift of time, space and calm.

The Mind Body Connection with Rebecca Thompson | O-Studio Owner Series

Wed, 26 Nov 2025 07:00:00 +1300

As part of our O-Studio Owner Series, we’re sitting down with Rebecca Thompson - or as most of us know her, Bex.

Each of our owners has a unique story of how they came to love recovery and wellbeing, and ultimately why they chose to bring those experiences back to their community. Bex’s journey is a powerful place to begin.

Soon to open O-Studio Mount Maunganui with her husband, Russ, Bex shares a raw and honest story of pain, healing, resilience, and the mind–body connection that completely changed the direction of her life.

A special episode to kick off a special series.

Stay up to date with O-Studio The Mount on Instagram and sign up to their community here.

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Owen Franks | Discipline, Dedication & the Drive to Be the Best

Wed, 29 Oct 2025 07:00:00 +1300

From Christchurch Boys’ High to 100 All Black Tests and two Rugby World Cups, Owen Franks’ story is one of relentless discipline, mindset, and self-belief.

In this episode, we talk about the vision that drove him from a 14-year-old with big dreams to one of the most respected props in world rugby. Owen chats to us about the habits that set him apart, the role his family played, lessons in consistency, and his journey beyond the game, including his recent battle with cancer and what truly matters to him now.

A powerful conversation on mindset, discipline and high performance.

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We’re Taking O-Studio to Australia | Why, How, Who, When?

Wed, 15 Oct 2025 07:00:00 +1300

In this episode, we dive into the story behind O-Studio’s move across the ditch - why now, how it came together, who we’re partnering with, and what really went into the decision.

If you're in Australia or know someone who is, let them know... O-Studio is coming.

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Finish Strong | How to Make the Most of the Rest of the Year

Wed, 01 Oct 2025 07:00:00 +1300

With spring in full swing, we thought it was the right time to share a theme we always come back to at this point in the year - finishing the year strong. In this episode, we’ll share our best tips and practical steps to help you close out the year with clarity, energy, and momentum.

We'd love to here what you do to finish the year strong, tell us in the comments.

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Building Community Through Fitness | Matt Bateman's Journey & The HIIT Squad

Wed, 17 Sep 2025 07:00:00 +1300

Today, we’re joined by Matt Bateman. From his early days in the fitness world to founding the HIIT Squad, Matt has built more than just a training space - he’s created a community. In this episode, we dive into his journey, the importance of connection and community, the challenges he’s faced, and how recovery and resilience continue to shape his work and his life.

Connect with Matt here.

Check out the HIIT Squad here.

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Real World Tips You Can Use NOW to Master AI | with Data Expert Cameron Mair

Wed, 03 Sep 2025 07:00:00 +1300

Artificial Intelligence is no longer just hype - it’s reshaping how we live, work, and connect.

In this episode, we sit down with Cameron Mair, Head of Data and AI Enablement at the University of Canterbury, to go beyond the buzzwords and explore what AI really is, where it’s heading, and how it’s already embedded in our everyday lives.

From the opportunities to supercharge productivity and wellbeing to the ethical challenges and fears about the future, Cam breaks down complex ideas into clear, relatable insights. We talk practical tools, the skills that will matter most in an AI-driven world, and how we can lean into this technology without losing our human connection.

We'd love to hear your thoughts! Leave a comment below.

Connect with Cameron here.

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Quick UPDATE | Podcast Schedule

Tue, 02 Sep 2025 12:00:00 +1300

We're excited to keep bringing you quality episodes while we continue to explore the art of feeling better, every second Wednesday.

Own the moment.

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The Truth About Grief & How to Build Your Recipe for Resilience| With Dr. Lucy Hone

Wed, 13 Aug 2025 07:00:00 +1300

In this deeply moving and insight-packed episode, we sit down with Dr. Lucy Hone who is a globally recognised resilience and wellbeing researcher, author, and speaker.

We explore what it really means to flourish, even in the face of life’s toughest moments. Lucy shares powerful, practical tools for building resilience, why “bouncing back” is a myth, and how to turn adversity into purpose without toxic positivity.

She opens up about her personal journey through unimaginable loss, the science that guided her, and how we can all develop our own unique “recipe” for resilience. This is a conversation about hope, meaning, and finding a way forward - no matter what life throws at you.

Connect with Dr. Lucy:

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What It Means to Be Intelligently Lazy in the Kitchen | With Two Raw Sisters (rerelease)

Wed, 06 Aug 2025 07:00:00 +1300

In this episode, we sit down with Margo and Rosa, the inspiring duo behind Two Raw Sisters. Discover their definition of wellness and the profound impact food can have on all aspects of life. They candidly share their experiences with health issues and how cultivating a positive relationship with food transformed their wellbeing.

Learn what it means to be intelligently lazy in the kitchen, making delicious, nutritious meals with ease. Plus gain insights into their strategies for managing a high-performing business while trying to maintain a good work-life balance. Hint: yoga and meditation play crucial roles!

Check out their podcast - Two Raw Sisters

Connect with them on Instagram

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EVERYONE Should Know This | Hormone Health with Sara Widdowson (rerelease)

Wed, 30 Jul 2025 07:00:00 +1300

Listen as Matty, Tim, Soph, and Sara Widdowson, a dietitian and women's Health Expert, delve into the world of female hormone health and why everyone should seek a deeper understanding.

From demystifying menstrual cycles to navigating peri-menopause and menopause, Sara provides invaluable advice and support whether you're personally experiencing these changes or supporting someone who is.

"I've learnt more in the last 50 minutes than I have in the last 37 years" ~ Matty

Get in touch with Sara here 👉🏽 https://www.yourmonthlyclub.co.nz/

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How to Travel Well | Our Top 3 Tips for Travelling

Wed, 23 Jul 2025 07:00:00 +1300

In this quick-fire episode, Matty and Elizabeth share their top tips for stress-free travelling. Whether you’re planning your next getaway or just dreaming of one, these simple hacks will help you travel well and come home feeling truly refreshed and recharged.

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Mid-Year Wake-Up Call | with Coach Di Foster (rerelease)

Wed, 16 Jul 2025 07:00:00 +1300

In this powerful episode of The O-Studio Podcast, we sit down with Di Foster, a remarkable woman who has faced the unimaginable and emerged with profound wisdom. Diagnosed with terminal secondary breast cancer, Di was given just a year to live, yet well over a decade later, she's here to talk with us about radical responsibility, the power of mindset and living with intention.

Di opens up about how she navigated her diagnosis, the mindset that has sustained her, and the importance of listening to your inner voice. This episode is a testament to the power of living fully in the present moment while also preparing for the future. Di shows us how important it is to embrace life's challenges with grace and determination.

Di’s story will leave you reflecting on your own life choices and inspire you to live each day with purpose.

Find Di on...

LinkedIn, Instagram, TikTok, Website or email at di@difoster.com

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Dame Sophie Pascoe Unfiltered | Pressure, Identity, & the Power of Self-Kindness

Wed, 09 Jul 2025 07:00:00 +1300

In this episode of the O-Studio Podcast, Matty Lovell & Tim Bateman speak with retired New Zealand para-swimmer, Dame Sophie Pascoe, about her journey through identity, motherhood, and the challenges faced during the COVID-19 pandemic.

Sophie shares her experiences of navigating an identity crisis as an athlete, the importance of mental health, and the realisation that love and self-worth extend beyond achievements.

The conversation delves into the weight of expectations on Sophie, the rigorous work ethic required to succeed, and the transition to life after competitive swimming, highlighting the ongoing challenges of motherhood and disability.

Dame Sophie Pascoe shares her journey of overcoming adversity, the pursuit of perfection, and the importance of self-kindness. She reflects on her experiences as an athlete and how they shaped her understanding of what it means to be 'enough' in life.

Sophie discusses the societal pressures of perfection, the significance of embracing differences, and the balance between personal identity and public persona.

Chapters

00:00 Introduction to Wellness and Identity

01:00 Navigating New Roles and Identity

05:59 Identity Crisis and the Impact of COVID-19

12:27 Mental Health and Self-Discovery

15:56 The Value of Love Beyond Achievements

19:01 The Weight of Expectation

27:21 Work Ethic and the Journey of an Athlete

36:27 Transitioning to Life After Swimming

39:36 Navigating Daily Adversity

41:08 The Pursuit of Perfection

42:32 Understanding Enough vs. Perfection

45:54 The Journey of Self-Kindness

47:33 Embracing Differences and Body Image

49:54 Expectations vs. Reality

52:38 The Balance of Identity

55:12 The Layers of Self

01:00:27 Learning from the Journey

01:06:02 A Message to My Younger Self

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Infrared Sauna 101 | Detox, Longevity & Everyday Health

Wed, 02 Jul 2025 07:00:00 +1300

This is a re-release of one of our most popular episodes - and for good reason.

In this conversation, we sit down with Johannes Kettelhodt, CEO of Clearlight Saunas, to unpack everything you’ve ever wondered about infrared saunas. From detoxification and longevity to EMF safety, sweat science, and the difference between traditional and infrared saunas. Packed with insights, this is a must listen (or re-listen).

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Feel Better About Money | Budgeting, Investing & Financial Wellbeing Made Simple

Wed, 25 Jun 2025 07:00:00 +1300

In this episode, we sit down with CFO and chartered accountant Kirsten Farrelly for a practical, empowering conversation about financial wellbeing. From understanding where your money goes to building a solid financial foundation, Kirsten shares clear, actionable advice on how to manage your finances and shift your money mindset.

Whether you’re in debt, feeling overwhelmed, or just want to sharpen your financial literacy, this episode offers guidance to help you feel more in control, reduce stress, and build a future you’re excited about.

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Understanding You | The Neuroscience of Human Behaviour with Nathan Wallis (rerelease)

Wed, 18 Jun 2025 07:00:00 +1300

We're rereleasing this insightful episode, where we were joined by renowned neuroscience educator Nathan Wallis to explore how the human brain really works, and why it matters for your everyday life.

Nathan breaks down complex neuroscience into practical, relatable insights, showing how our early experiences shape the way we think, feel, and behave. From brain development and emotional regulation to simple tips for boosting brain function and wellbeing, this conversation is packed with “aha” moments.

Whether you’re a parent, teacher, or just curious about how your brain ticks, this episode will leave you better equipped to understand yourself, and others. A must-listen.

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The Evolution of O-Studio | The True Story Behind the Name & Our Most Loved Service

Wed, 11 Jun 2025 07:00:00 +1300

Ever wondered how O-Studio came to be? In this special behind-the-scenes episode, we dive into the real story behind the brand, how it started, what’s changed, and where we’re headed.

From the true story behind the name and early decisions made around Sophie’s kitchen table, to the creation of our most-loved services, Tim and Elizabeth reflect on the highs, lessons, and purpose that fuel O-Studio today.

If you’re a true fan of the brand or curious about what it really takes to build something meaningful, this episode is for you.

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The Science and Power of Cold Immersion | with Pete Smith (rerelease)

Wed, 04 Jun 2025 07:00:00 +1300

In this episode, we’re joined by medical nutritionist Pete Smith to explore the real, science-backed benefits of cold immersion. From firing up your metabolism and calming inflammation to sharpening mental clarity and building resilience - cold therapy isn’t just a trend, it’s a wellbeing game-changer.

Whether you’re curious, cautious, or already converted, this conversation unpacks the why, the how, and the incredible impact of cold exposure on both body and mind, plus practical tips for getting started safely.

Get in touch with Pete Smith here: https://anthempre.com/world-leading-people/

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Thriving in Winter | Our Top Tips to Feel Better This Season

Wed, 28 May 2025 07:00:00 +1300

Winter’s here, and with it comes the cold, the dark and the urge to hibernate. In this episode, Tim and Elizabeth share their favourite tips for not just surviving, but thriving through the colder months.

From setting your heat pump timer and layering up, to cold showers, saunas, and even Tim Tam slams, this episode is packed with easy ways to stay well, feel good, and embrace the season.

Plus, they share exciting updates from O-Studio locations across Aotearoa. Tune in for inspiration, laughs, and simple ideas to keep your energy and wellbeing high all winter long.

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Jason Gunn | Parenting, Public Speaking & Personal Growth (rerelease)

Wed, 21 May 2025 07:00:00 +1300

We're bringing back a listener favourite!

In this heartwarming episode, we sit down with the legendary Jason Gunn - a familiar face from childhood TV screens and a man with wisdom well beyond the spotlight. Jason opens up about life behind the scenes: navigating career shifts, parenting challenges, grief, health, and how he’s found strength through it all.

We explore the power of storytelling, the importance of presence, and why kindness is never wasted. Whether you’re craving a dose of nostalgia or just looking for a laugh or two this one’s for you.

Is the Way You Breathe Holding You Back? | With Breathing Physio Abby Stewart

Wed, 14 May 2025 07:00:00 +1300

What if the way you're breathing is at the root of your brain fog, fatigue, anxiety, or chest tightness and you’ve never even realised it?

In this episode, we’re joined by Abby Stewart, a Senior NZ Registered Musculo-Respiratory Physiotherapist and certified BradCliff Breathing Practitioner. Abby helps people retrain dysfunctional breathing patterns to feel calm, confident, and in control again. Abby unpacks the surprising impact of breathing on everything from panic attacks to persistent neck pain.

We explore why bigger breaths aren’t always better, how to assess your own breathing at rest, and why so many people are unknowingly over-breathing. Whether you’re an athlete or just tired of unexplained symptoms, this episode is a must-listen.

Check out Abby's website or connect on Instagram or email at abby@breathingphysio.com

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Thinking about owning an O-Studio? Learn more here.

The Truth About Stress | How to Live (and Feel) Better with Pete Smith - Rerelease

Wed, 07 May 2025 07:00:00 +1300

We had to bring this one back - our 5th ever episode released but it's a goodie. Whether you’re a busy parent, juggling work and life, or just feeling a bit off lately, this episode is for you. Medical nutritionist Pete Smith joins us to break down what stress actually is, how it silently impacts your body, and why it could be the hidden reason behind things like low energy, poor sleep, mood swings, or those nagging health issues that just won’t seem to go away.

Listen to this episode for practical ways to feel better, every day.

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How to Move From Knowing to Doing | With Behaviour Change Coach Matt Williams

Wed, 30 Apr 2025 07:00:00 +1300

Coach and behavioural change expert Matt Williams joins us to break down why most of us only change when we hit rock bottom and how to do it sooner. You’ll learn how to move from knowing to doing, the role discomfort plays in lasting change, and practical tools to shift habits, mindsets, and even how you can help others make the changes they want too.

If you’ve ever felt stuck, overwhelmed, or frustrated by your own patterns, this episode is packed with useful takeaways you can apply today.

Enjoyed this episode? Send it to someone who you think might benefit from listening too!

Get in touch with Matt through his website or email him at bettertrainingnz@gmail.com

Check out his book here.

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Everything You Need to Know About Floating | Sensory Depravation

Wed, 23 Apr 2025 07:00:00 +1300

Ever feel like your brain just won’t switch off?

In this episode, we dive into the science and experience behind float therapy at O-Studio - why it’s not just about relaxation, but a powerful tool for mental clarity, nervous system recovery, and physical wellbeing. Whether you’re stressed, overstimulated, experiencing pain or just curious, this one’s for you.

Plus, we share practical tips for first-timers and unpack what actually happens when you’re left alone with your thoughts. Spoiler: it might just be life-changing.

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Book your an O-Studio Float experience here.

If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot!

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The Speech That Inspired a Nation | Strength & Resilience with Jake Bailey

Wed, 16 Apr 2025 07:00:00 +1300

At just 18, Jake Bailey delivered a speech as Christchurch Boys' Head Boy that would go on to inspire a nation. Now, a decade later and as New Zealand's youngest #1 bestselling author, he joins us to reflect on life after cancer, what resilience really means, and the tools we all need to get through tough times.

From redefining strength to navigating adversity with humility and humour, this episode will stay with you. Listen to learn about Jake’s “four S’s” of resilience and the power of standing alongside others.

Check out Jakes book 'The Comeback Code', his website and LinkedIn.

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If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot!

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O-Chats | The Let Them Theory

Wed, 09 Apr 2025 07:00:00 +1300

What if the key to less stress and more peace was just two words: Let them?

In this episode, the team dives deep into the viral “Let Them Theory,” exploring what it means and how we feel about it. Can it transform relationships, parenting, and daily challenges? We discuss when to apply it, when not to, and how it could help you reclaim your energy and power.

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Want to learn more about owning your own O-Studio - click here.

Find a studio near you here.

If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot!

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Highs and Lows of High Performance with Brooke Hayde | O-Studio Owner Series

Wed, 02 Apr 2025 07:00:00 +1300

Former Olympian and Black Sticks hockey star Brooke Hayde joins us to share her journey from elite sport to holistic wellness. Brooke gets vulnerable as she speaks about the highs and lows of high performance, the importance of mental health, and why she’s passionate about supporting young athletes through her own wellbeing business.

This episode is full of insight on identity beyond sport, finding purpose after the podium, and how wellbeing services played apart in supporting that.

We're lucky enough to have Brooke as part of the O-Studio team as she prepares to open O-Studio Hamilton later this year with her husband Cam!

Stay updated with their progress here and follow them on Instagram & Facebook.

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Find a studio near you here.

If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot!

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Self-Leadership & The Art of Becoming Who You Truly Are | with life coach Elle Nagy

Wed, 26 Mar 2025 07:00:00 +1300

Who are you really - and who do you want to be?

In this episode, life coach and author Elle Nagy challenges us to rethink self-leadership, tune into our true selves, and challenge our limiting beliefs that can hold us back. We explore how to cultivate deep self-awareness, shift from external validation to internal alignment, and create a life that feels authentic and fulfilling.

From rethinking fear and success to embracing personal evolution, this episode is a must-listen for anyone feeling stuck, searching for clarity, or ready to take ownership of their life.

If this episode resonated with you share it with someone who also needs to hear it!

Get in touch with Elle on LinkedIn and check out her new book here.

Learn more about owning an O-Studio here.

Check us out on…

Life in Transition | How we adapt, grow & thrive through life’s biggest changes

Wed, 19 Mar 2025 07:00:00 +1300

Life is full of transitions - some we choose, others we don’t. In this episode, we dive into the challenges and opportunities that come with change, from moving cities and career shifts to becoming a parent or adjusting to an empty nest.

Tim, Soph and Elizabeth explore the mindset, strategies, and support systems that make transitions smoother, touching on the six key factors that impact how we navigate them.

Whether you're stepping into something new or supporting someone who is, we hope this episode will help you embrace change with confidence.

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How to Improve Your Sleep & Unlock Better Health | with Pete Smith

Wed, 12 Mar 2025 07:00:00 +1300

Struggling with energy, brain fog, or restless nights? Pete Smith is back again to break down why sleep is the foundation of good health - and what’s really happening in your body while you rest. We cover the science of deep sleep, its role in brain detox, and why both quality and quantity matter.

Learn how to optimise your sleep cycle, fix common disruptors and implement daily habits that will help you wake up feeling refreshed and perform at your best.

Get in touch with Pete at pete@anthempre.com (mention O-Studio in the subject line)

Want to listen to our other episodes with Pete? Just search "Pete" in the search bar.

If you enjoyed this episode please give us a 5-star rating and follow for more episodes like this!

Learn more…

Cancer, Recovery & Choosing a New Path | with O-Studio Wellington’s Kate Twigg

Wed, 05 Mar 2025 07:00:00 +1300

After facing two cancer diagnoses and a stem cell transplant, Kate Twigg, owner of O-Studio Wellington, shares her powerful story of resilience, self-discovery, and change. She opens up about navigating treatment, telling her family, and the role that holistic wellness practises had in her recovery.

Kate also reflects on her relationship with alcohol, why she ultimately quit, and how it transformed her day-to-day life. This inspiring episode is a must-listen for anyone rethinking their health, habits, or how they approach life’s toughest challenges.

Follow Kate & O-Studio Wellington.

Join the O-Studio Wellington database to stay updated with their journey to opening.

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Follow O-Studio Global here

Want to own and O-Studio? Learn more here.

How to Improve Your Metabolism, Boost Energy & Reach Your Goals | with Pete Smith

Thu, 27 Feb 2025 07:00:00 +1300

Metabolism isn’t just about burning calories - it’s the foundation of your energy, mood, and long-term health.

Medical Nutritionist, Pete Smith is back to teach us what metabolic health really means, how it impacts everything from brain function to building muscle, and the small daily habits that can make a big difference.

Whether you’re looking to boost energy, loose or gain weight or simply optimise your health, this episode is packed with insights you can use today!

Get in touch with Pete at pete@anthempre.com (mention O-Studio in the subject line)

Want to listen to our other episodes with Pete? Just search "Pete" in the search bar.

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O-Chats | Tips and tricks that make our lives better pt.2

Wed, 19 Feb 2025 07:00:00 +1300

We're back with more game-changing life hacks! From travel tricks and grocery shortcuts to productivity hacks and unexpected kitchen tips, we’re sharing the small changes that make our lives easier.

Plus, the biggest lessons we wish we’d known earlier - like investing young, building better habits, and staying curious. Packed with laughs, practical takeaways, and a few controversial opinions (helmets? towels?), this episode is a must-listen! Got a life hack? Let us know in the comments 👇🏽

If you enjoyed this episode please give it a 5-star rating 💚

Learn more about owning an O-Studio here.

Help us shape our future episodes - answer a few questions here.

Pressure vs Care | Are we too soft?

Wed, 12 Feb 2025 07:00:00 +1300

How much pressure is too much? And how much is not enough?

In this episode we explore how childhood experiences shape long-term success and ask the big question: Should we push our kids more, or step back and let them find their own way.

We chat about the delicate balance of pressure vs. care - whether in parenting, sports, or life in general. We reflect on personal experiences, from teaching kids to ride bikes to navigating professional challenges, and discuss when pushing someone builds resilience versus when it becomes overwhelming.

We'd love to hear your thoughts in the comments 👇🏽

Learn more about owning an O-Studio here.

Help us shape our future episodes - answer a few questions here.

Parenting Your Parents | Let's chat about it

Wed, 05 Feb 2025 07:00:00 +1300

At some point, the roles between parents and children start to shift. In this episode, Matty, Tim and Elizabeth explore the emotional and practical challenges of supporting parents while managing their own busy lives.

From navigating physical health and technology struggles to the bittersweet realisation that independence fades over time, this conversation is both raw and relatable. With personal stories and reflections, they unpack what it means to show up for our parents and cherish the time we have with them.

We'd love to hear your thoughts in the comments 👇🏽

Learn more about owning an O-Studio here.

Help us shape our future episodes - answer a few questions here.

A Year of The O-Studio Podcast | Our favourite (and not so favourite) episodes

Wed, 29 Jan 2025 07:00:00 +1300

Please take a minute to answer a few questions that'll help shape our future episodes - click here.

Find out what our most popular episodes were as Tim, Matty & Elizabeth share their favourite episodes, the ones that didn’t quite hit the mark, and what topics they'd like to explore in future episodes.

Whether you’ve been with us since day one or this is your very first listen, we thank you for making us part of your week. Here's to a year of great conversations and feeling better together!

Our Top Performing Episodes

Richie Mo'unga | Behind the scenes and inside the mind of a rugby great
Gut Health Explained | A Medical Nutritionist's tips for a healthier body and mind
Two Raw Sisters | Margo & Rosa's approach to food, business and life
Environments for Success | Owen Eastwood on belonging and unlocking potential
The Power of Infrared Saunas | With Clearlight Sauna CEO Johannes Kettelhodt

Tell us in the comments what your favourite episode has been and/or what topics you'd like us to explore next...

Interested in owning an O-Studio? Learn more here.

Find a studio near you here.

Navigating the Wild World of Modern Dating | with Hannah Davison

Wed, 22 Jan 2025 07:00:00 +1300

Hannah Davison from the Untidy Podcast is back to chat about the highs, lows, and unexpected turns of modern dating. From her experiences with dating apps to hilarious misadventures and deeper insights into what people truly seek in relationships, this episode explores it all.

Whether you’re navigating the dating scene or just curious about how it’s evolved, Hannah’s raw honesty and humour make this an enjoyable conversation for everyone.

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Check out the My Big Moments books here and used the code 'OSTUDIO' for 15% off your order.

Stay updated with the Untidy Podcast here.

You can find Hannah on Instagram here.

Interested in owning your own O-Studio 👉🏽 Learn more here.

Life at Full Speed | How to optimise your wellbeing and perform at your best

Wed, 15 Jan 2025 07:00:00 +1300

In this episode, we look at how taking care of yourself is the ultimate key to showing up as your best self in all aspects of life. Join us as we explore our take on wellness and performance, using the analogy of a car...

If you enjoyed this episode please send it to someone else who you think will also enjoy the listen!

Find an O-Studio near you here.

Learn more about owning an O-Studio here.

Goal Setting | Let’s chat about it

Wed, 08 Jan 2025 07:00:00 +1300

Join the whole team as they discuss the concept of goal setting... whether you’re someone who loves creating detailed goals or prefers a more intuitive approach, this conversation offers something for everyone. We explore personal reflections on goal setting, the concept of a ‘North Star’ to guide your decisions, and how aligning your values with your goals can lead to a more fulfilling life.

So, take a moment to reflect, and join us for an honest and thought-provoking conversation. We'd love to hear what you think! Leave your thoughts in the comments 👇🏽

Learn more about owning your own O-Studio here.

Happy New Year | Bring on 2025

Wed, 01 Jan 2025 07:00:00 +1300

Like last week... we're sticking to our regular scheduling. The team is currently recharging for another big year ahead. But we hope you enjoy this easy listen where Soph, Matty and Tim reflect on previous New Year's and their traditions.

A big thank you to everyone who has joined our journey in 2024 ⛵️ You're helping us make holistic wellbeing as accepted, understood and practised as physical fitness.

2025 is going to be an epic year 💪🏼

Merry Christmas | Meri Kirihimete

Wed, 25 Dec 2024 07:00:00 +1300

We wanted to stick to our regular schedule with an easy-to-listen episode on Christmas Day where Soph, Matty and Tim chat about their holiday traditions. What they did in the past and what they do in the present.

We hope you're taking time to relax and recover wherever you're listening. The busy season may not be the happiest for everyone so please take care of yourself and those around you.

Meri Kirihimete from the O-Studio team 💚

O-Chats | The best of 2024

Wed, 18 Dec 2024 07:15:00 +1300

As the year comes to a close, we sit down to reflect on 2024 - celebrating the wins, learning from the challenges, and sharing the moments that stood out most.

From personal highlights to team milestones, this episode is all about looking back and taking stock of how far we’ve come. Whether you’re reflecting on your own year or just here for the laughs, this conversation is an easy listen to wrap up the year that's been.

Don't worry we're not going anywhere over the holidays - yes, we'll be releasing an episode on Christmas and New Years.

Bone, Joint, and Muscle Health | with Physiotherapist Grace Coombs

Wed, 11 Dec 2024 07:00:00 +1300

In this episode, we sit down with physiotherapist Grace Coombs, to explore the essentials of bone, joint, and muscle health. Grace dives into the importance of strength training, busts common myths like “running is bad for your joints,” and explains how hormonal changes impact physical health for both men and women.

From practical tips to avoid injury and enhance performance to advice on how to build resilience through movement, this conversation is packed with valuable insights for everyone looking to stay strong and active at any stage of life. Whether you’re a runner, a parent, or simply interested in maintaining your mobility, this episode has something for you.

Follow Grace at @she.runs.physio

Check out @fourphysio

Learn more about the Femmi App here

🎙️ Listen to our episode with Dietitian Sara here

Brain Food | The connection between diet and mental health with Dr. Julia Rucklidge

Wed, 04 Dec 2024 07:00:00 +1300

In this episode, we sit down with Professor Dr. Julia Rucklidge, a world-renowned expert in nutritional psychology, to explore the powerful connection between nutrition and mental well-being. Julia shares her groundbreaking research on how micronutrients can prevent and treat conditions like anxiety, depression, ADHD and stress.

We discuss how modern diets can often fail us, the dangers of ultra-processed foods, and practical steps to nourish your brain and body through food. Whether you're curious about the science of food or looking for actionable ways to improve your mental health, this conversation is packed with insights that could change how you think.

Go in the draw to win The Better Brain Book here!

Check out the University of Canterbury courses here.

Find Julia on Facebook, LinkedIn or email her lab at mentalhealthnutrition@canterbury.ac.nz

Enquire about owning your own O-Studio here.

The Power of Grit | Passion, perseverance, and long-term goals

Wed, 27 Nov 2024 07:00:00 +1300

In this episode, we explore the concept of grit - what it means, why it matters, and how to cultivate it in your everyday life. Drawing inspiration from Angela Duckworth’s research, we break down grit into its core elements: passion, perseverance, and long-term goals.

The team shares personal stories, thought-provoking insights, and practical strategies for building mental resilience in the face of challenges. Whether it’s a change of mindset, staying consistent, understanding your passion or fostering grit in kids, we hope this conversation prompts you to think about what role grit takes in your life.

Books that we mentioned;

Listen to our episode on Embracing Adversity here, Spotify or Apple.

From Cricket to Connection | Todd Astle on mental skills and building better men

Wed, 20 Nov 2024 07:00:00 +1300

Tell us what you think makes a better man in the comments!

Todd Astle, former professional cricketer turned mental skills coach and a founder of BetterMan shares his incredible journey from high-performance sport to empowering others through mental fitness and meaningful connections.

We dive into Todd’s experiences on and off the field, his transformation into a leading wicket-taker, and how it shaped his career and life philosophy.

We also chat about the great stuff that Better Man, a charity dedicated to supporting men’s mental health and building stronger communities, are doing and why it's so important.

Check out these links below for more! 👇🏽

Connect with Todd on LinkedIn.

Check out Better Man's Instagram & website.

Click here to learn more about Innerspin.

BetterMan v Movember Charity T20 cricket match.

Hagley Oval under lights, Sunday December the 8th, first ball bowled at 5pm.

Captained by Canterbury sports legends Todd Astle and Kieran Read, both sides will be filled with former and current sports stars, including Joey Wheeler, Marty Banks, James Marshall, Will Hall, Colin Slade, Mike Lane, Ben Hurley, Aaron Mauger and more.

Tickets include a beverage on arrival thanks to Speight's, light catering, a half-time Q&A with special guests emceed by the ACC, a charity auction, post-match debrief with the captains and more.

Given the mental health stats for our youth are some of the worst in the OECD, and there's a lot of talk in this space and often not a lot of action - all funds raised will go towards BetterMan running wellbeing workshops for Christchurch's club athletes that will not only help them deal with the stresses and pressures of sport, but more importantly help them cope with the ups and downs of life.

Corporate package for 5 tickets is $555 (available here: https://events.humanitix.com/betterman-vs-movember-charity-t20) gets 5 people access to the Hadlee Pavilion Miles Partner Lounge to enjoy an evening of hospitality and cricketing entertainment.

5 Tips to Survive the Festive Season | Balancing family, finances, and self-care

Wed, 13 Nov 2024 07:00:00 +1300

In this episode, we have 5 tips to hopefully help you thrive this festive season. Tune in for practical advice on navigating the holiday rush while still savouring those special moments.

From managing finances and family expectations to finding time to look after yourself so you can also be there for others, we cover practical ways to keep your holiday season joyful and avoid unnecessary stress.

Click here to book a session at an O-Studio near you!

O-Chats | Books, recipes and life moments - what’s got us excited

Wed, 06 Nov 2024 07:00:00 +1300

In this episode where no work chat is allowed, the O-Studio HQ team—Tim, Matty, Sophie, and Elizabeth—come together to chat about what’s keeping them inspired and excited right now (We Excite, is one of our values after all!).

From tv shows, books, and apps we’re loving to the life moments we’re looking forward to, we hope you’ll discover something that sparks a little joy too. Whether you’re here for fresh inspiration to wrap up the year or just to unwind, we hope this conversation adds a dose of excitement to your day.

If you're enjoying our episodes please don't forget to follow us and give us a 5 star rating, it helps us more than you know 💚

Check out our socials here to share what's exciting you!

Clearing the Mental Mess | with Mental Health Coach Rico Gomez

Wed, 30 Oct 2024 07:00:00 +1300

We sit down with Rico Gomez, founder of NeuroFit and a high-performance mental health coach, to dive deep into overcoming mental barriers. Rico shares his journey from battling chronic anxiety and depression to finding the tools that helped him break free from the mental mess. Now, he’s helping others do the same by guiding people to tackle challenges like self-doubt, anxiety, and past traumas.

We explore Rico’s unique brain-based approach to mental fitness, discuss the real causes behind the “mental mess,” and how focusing on long-term brain change can make a lasting impact. This episode offers powerful insights for anyone looking to break free from limiting beliefs and take control of their mental well-being.

Check out NeuroFit here.

Connect Rico on LinkedIN here.

Take the Mental WOF here.

Children's Lives Are Harder Than You Think | with principal of 34 years Matt Bateman

Wed, 23 Oct 2024 07:00:00 +1300

Matt Bateman, otherwise known as Tim and Soph's dad join us as an experienced educator and former principal, to dive deep into the challenges facing kids today. From the increasing isolation many children experience to the pressures of social media and bullying, Matt shares the shiftt he's noticed from decades of working with young people.

Explore how kids today navigate a vastly different world from previous generations and what parents can do to help them build resilience, empathy, and social skills. Matt’s blend of personal stories and professional expertise offers a valuable perspective on how we can better support the next generation.

Dealing with bullying? - click here.

The Business Behind O-Studio | Growing a brand with purpose

Wed, 16 Oct 2024 07:00:00 +1300

In this episode, we pull back the curtain on O-Studio and explore the business side of building a successful wellness brand. Join Tim, Matty, and Sophie as they dive into the origins of O-Studio, the challenges of franchising, and what it takes to balance a thriving business with staying true to their mission - making holistic wellness as accepted, understood and practised as physical fitness.

From managing customer experiences to the values guiding every decision, this conversation gives a behind-the-scenes look at how O-Studio is dedicated to helping people feel their best while growing a stable brand.

🤝🏼 Learn more about owning your own O-Studio here!

🎙️ Listen to The Origin Story here.

Gut Health Explained with Pete Smith | A Medical Nutritionist's tips for a healthier body and mind

Wed, 09 Oct 2024 07:00:00 +1300

In this episode, Medical Nutritionist, Pete Smith, delves into the critical role gut health plays in our overall wellbeing. Discover the intricate links between gut health and key body systems, including mental health, immune function, and even the prevention of chronic diseases.

Pete provides a clear explanation of the gut microbiome, why it matters, and practical strategies for nurturing or restoring gut health. From daily habits that can enhance your gut to common pitfalls that may harm it, this episode offers actionable insights for maintaining a balanced and healthy lifestyle in today’s world.

Get in touch with Pete at pete@anthempre.com

Check out Anthempre online here.

Don't forget to like and follow for more episodes like this!

Check us out on…

O-Chats | Tips and tricks that make our lives better

Wed, 02 Oct 2024 07:00:00 +1300

Join the whole O-Studio HQ team as they chat about their practical tips and personal insights on what makes their life easier. From deep reflections on maintaining quality relationships to simple hacks like ironing your clothes with a hair straightener, this episode covers a range of helpful tips and tricks.

We'd love to hear yours - head to our socials to share.

Check us out on…

Don't forget to like and follow for more episodes!

Environments for Success | Owen Eastwood on belonging and unlocking potential

Wed, 25 Sep 2024 07:00:00 +1300

Tim, Matty and Soph sit down with renowned performance coach and author of 'Belonging' author Owen Eastwood. Owen has worked with elite organisations like the England Football Team, the Royal Ballet, NATO and world-renowned brands like Adidas.

Owen is passionate about the power of whakapapa - a Maori concept of belonging and identity - and how it plays a vital role in fostering high performance. He shares valuable insights on how leaders can create environments that enable success and how individuals can connect with their past to unlock their true potential.

This episode provides practical wisdom on building a culture of trust, belonging, and high achievement.

Enter the giveaway here.

Get Owens book here.

Watch Tim's Culture Compass video series here - All about your values and anchors.

Follow Tim on LinkedIn here.

Supporting High Performing Young People | With teacher and coach Dan Vann

Wed, 18 Sep 2024 08:30:00 +1300

Today we explore the complex world of high performance, particularly when helping children navigate pressure in sports, academics, and other activities. Dan Vann joins us to share his perspective as a teacher and coach on the challenges kids face.

Together, we discuss practical strategies for healthily supporting young people, how to recognise parents' own anxieties, and ensure that performance pressures don’t overshadow peoples' wellbeing.

Dan provides a valuable perspective from the outside looking in on balancing ambition with mental and emotional health.

Check out Dans' workshops and get in touch with him here or on Instagram.

Listen to the other podcast episodes that were mentioned here;

Tom Walsh | Inside the mind of a world class athlete

Wed, 11 Sep 2024 07:00:00 +1300

Tim and Matty sit down with Olympic medalist and World Champion shot putter, Tom Walsh. Tom shares his journey from a small-town kid with big dreams to becoming one of the country's top athletes. We delve into the mindset that has driven his success, the challenges he’s faced along the way, and the importance of mental resilience in high-pressure situations.

Tom also opens up about his training routines, the support systems that have kept him grounded, and the lessons he’s learned through competing at the highest levels. You'll even find out what Tom keeps on his phone screen to stay motivated and keep himself in check.

Whether you’re an aspiring athlete or just want to know what it takes to get to the world stage, this episode is packed with valuable insights and motivational stories everyone will enjoy.

Listen to our episode with Quinny here.

Listen to our epsiode with Codie Taylor here.

Japanese game show picture here.

Sam Whitelock | Rugby, consistency and leading from the back

Wed, 04 Sep 2024 07:00:00 +1300

This week, the team sits down with rugby legend Sam Whitelock, the most capped All Black in history! Sam takes us on a journey through the pivotal experiences and influential people that shaped his path, from his early days on the farm and formative childhood moments to becoming a world-class athlete and leader.

We delve into the mindset and values that fuelled Sam's success, his 'rewiring' process after rugby, and the essential leadership skills he honed throughout his career—skills that anyone can apply in their own life. Tune in to hear the invaluable lessons Sam's learned, along with a few hilarious stories thrown into the mix.

Get Sam's book here.

Crusaders vs Lions game.

Captain Class Book Sam mentioned, see here.

Listen to our episode with Nathan Wallis here.

No Work Chat Allowed | Let’s talk about fame

Wed, 28 Aug 2024 07:00:00 +1300

We're mixing it up this week with a light-hearted episode where Soph, Tim, Matty and Elizabeth chat about the strange concept we call fame. You'll be a fly on the wall during the O-Studio HQ team's monthly catch-up where work chat is off-limits.

Join the team as they share stories of famous encounters, discuss who they'd like to meet and and try to unpack the complexities of celebrity culture.

We hope this episode helps you relax, have a laugh, and maybe feel better.

Head to our socials to let us know if you enjoyed this new type of episode, share your opinions on fame and suggest a name for the series!

Listen to our episode with Richie Mo'unga here.

Listen to our episode with Jimmy Marshall here.

Hormonal Health and High Performance | Sara Widdowson on amenorrhea

Wed, 21 Aug 2024 07:00:00 +1300

Soph & Matty welcome back Sara Widdowson, a renowned dietitian and women’s health expert, for her third appearance! Sara dives deep into the topic of amenorrhea, a condition that affects many women, especially those who are high achievers or athletes. She explains the impact of over-exercising, under-eating, and chronic stress on menstrual health, and shares practical advice on how to recognise and address this issue.

Whether you're a parent, an athlete, or just want to know more about female health, this episode offers valuable knowledge on how to maintain a healthy balance and support hormonal health. We hope Sara’s expertise can support you in navigating this complex issue.

Don't forget to check out our other episodes with Sara...

👉🏽 Understanding Female Hormones | Tips & advice with Sara Widdowson

👉🏽 Understanding the 'Second Spring' | With dietitian and women's health expert Sara Widdowson

Get in touch with Sara here.

Follow her on Instagram here.

The Answer to Dying is Living | Taking radical responsibility with Di Foster

Wed, 14 Aug 2024 07:00:00 +1300

Di’s story will leave you reflecting on your own life choices and inspire you to live each day with purpose.

Find Di on...

LinkedIn, Instagram, TikTok, Website or email at di@difoster.com

Separation & Co-Parenting | The honest messiness with Hannah Davison

Wed, 07 Aug 2024 07:00:00 +1300

In this episode, we're joined by Hannah Davison, co-founder and author of the My Big Moments children’s books, co-host of the Untidy podcast with Matilda Green, and a dedicated co-parent. Hannah shares her journey through separation, offering a candid look at the confronting emotions involved, how to navigate co-parenting, and the challenges and joys of dating again.

Her openness and honesty provide refreshing insights and practical advice for anyone facing or contemplating significant life changes. Learn how Hannah found strength, resilience, and community in the midst of upheaval, and how she continues to thrive by embracing authenticity and vulnerability.

Don't forget to share this episode with anyone you think it may help.

PS: Keep your ears peeled for a discount code for My Big Moments!

Enter the Giveaway here 🌟

Check out these pages 👉🏽 Hannah Davison, Untidy and My Big Moments

🎙️ Listen to our episode with Nathan Wallis here.

Learn more about owning an O-Studio here.

The Power of Community | Sunrise beach yoga with Jess Campbell

Wed, 31 Jul 2024 07:00:00 +1300

In this episode, we sit down with Jess Campbell, one of O-Studio Christchurch's amazing yoga teachers who has built an incredible community through her regular beach sunrise yoga sessions. Jess shares her journey from Dublin to New Zealand, her transition from working late nights at a bar to full-time yoga teaching, and the profound impact of building community through wellness practices.

We discuss the power of connecting with others through shared activities, the importance of accessible and sustainable yoga practices, and the unique challenges and rewards of practising yoga. Jess’s experience is a testament to the power of yoga and community.

You'll hear her insights on creating meaningful connections and fostering a sense of belonging through yoga.

O-Studio Survey Respondents said...

100% of respondents felt benefits from our yoga classes
93% of respondents felt improvement in mental wellbeing from our yoga classes
84% of respondents felt a clear improvement in their stress levels from our yoga classes
91% of respondents experienced an improvement in their mobility from our yoga and pilates classes

Follow Jess here.

Check out She Blooms here.

Learn more about owning an O-Studio here.

15 Lessons from Professional Rugby | How they apply to business & Life pt.2

Wed, 24 Jul 2024 07:00:00 +1300

We're back with 8 more lessons from Tim... if you haven't listened to part 1 👉🏽 check out the episode before this and then come back!

Take the speed dotting test here.

Learn more about owning your own O-Studio here.

15 Lessons from Professional Rugby | How they apply to business & life pt.1

Wed, 17 Jul 2024 07:00:00 +1300

Join Soph and Tim as they delve into the key lessons that Tim learnt throughout his professional rugby career and how he applies them to everyday business and life.

Tim has studied full-time while being a professional athlete, moved overseas with his daughters and wife, Laura, supported them through health struggles, opened Cloud-9 Float Club and then O-Studio and now successfully growing them. Tim has used skills from his rugby career to help him navigate these times in his life.

These lessons have propelled Tim to where he is today and will provide valuable insights to help you navigate your own journey. We couldn't fit all 15 lessons into one episode so part 2 will come out next week! Make sure to follow and turn on notifications to be the first to know.

Learn more about owning your own O-Studio here.

Richie Mo'unga | Behind the scenes and inside the mind of a rugby great

Wed, 10 Jul 2024 07:00:00 +1300

Dive deep into the life and career of one of rugby's greats, Richie Mo'unga. From his early days in Upper Riccarton, Christchurch, to his performances on the world stage as an All Back, Richie shares intimate stories about his journey and the important people who have helped him along the way.

It wouldn't be a convo with Richie without his signature humour and fun stories weaved throughout to help you get a behind-the-scenes look at his life. Gain insights into his winning mindset and the skills that have propelled him to the top of his game.

For anyone interested in understanding high performance in all aspects of life, this is a must listen episode. Whether you're a professional athlete or not, you'll take learnings from this chat that you can apply to your own day-to-day life.

Codie Taylor Podcast 👉🏽 https://open.spotify.com/episode/3qo4WXTbc86EeyarD3lYfK?si=c6ee6d0ee007466d

John Quinn (Quinny) Podcast 👉🏽 https://open.spotify.com/episode/2WF8JdvId1kIxxhUO0iTEm?si=867eb9c3680745fe

Win a Ukulele signed by Richie 🌟 https://www.instagram.com/p/C9N1d7FSG3D/?igsh=Nnh0cW12dDA2MWdk

The Power of Infrared Saunas | With Clearlight Sauna CEO Johannes Kettelhodt

Wed, 03 Jul 2024 07:00:00 +1300

In this episode Tim, Soph and Matty chat with Johannes Kettelhodt, CEO of Clearlight Sauna.

Learn about the benefits of infrared light, why sweating is good for you, the importance of choosing quality over cost and how to best use the sauna to enhance your wellbeing. Johannes stays current with the most recent infrared sauna research, which helps us to understand saunas' role in detoxification and longevity.

If you'd like to know how to improve your overall health, this episode is for you!

BONUS EPISODE | Guided breathing exercise with Josh Komen

Thu, 27 Jun 2024 03:00:00 +1300

Join the team as they practise their breathing with Josh Komen. It's short but sweet, perfect to save and come back to when you need!

If you haven't listened to our full conversation with Josh make sure you check that out in our previous episode.

Own the moment.

Josh Komen | The power of breath work and cold immersion

Wed, 26 Jun 2024 07:00:00 +1300

Josh Komen was one of the fastest runners in New Zealand until his health took a turn and he was diagnosed with leukaemia, twice. Over the following years, he dealt with depression, multiple heart attacks and many other complications. Yet, Josh survived cancer and amidst all these struggles, he made the most of life, climbing Mt. Everest, completing 200 skydives, and becoming a loving husband and father.

While many podcasts focus on his remarkable story (just search his name to learn more!), in this episode we wanted to understand the crucial role breath work and cold exposure played in his recovery and how it continues to support him on his journey.

Josh's story is one of resilience and strength. Tune in to be inspired to overcome your own challenges and find strength in adversity.

To get in touch with Josh click here 👉🏽 https://www.joshkomen.com/

To book a Sauna & Ice session click here 👉🏽 https://www.ostudio.co.nz/find-a-studio

Find the books mentioned in the episode here 👉🏽 https://www.ostudio.co.nz/community/josh-komen-the-power-of-breath-work-an-cold-immersion

Train Your Mind For Success | A conversation with Olympian Mental Skills coach John Quinn

Wed, 19 Jun 2024 07:00:00 +1300

In this episode, we dive deep into the world of mental skills coaching with John Quinn, a seasoned expert who has worked with high-profile teams such as the Crusaders, Black Sticks Hockey, and prominent athletes like Tom Walsh, Eliza McCartney, and Hamish Kerr.

He shares his insights on the critical role of mental preparation in achieving peak performance. The team explore how John’s approach helps athletes and professionals alike to master their craft, manage stress, thrive in high-pressure environments and build resilience.

You don't need to be an athlete to take something away from this conversation.

Get in touch with John here 👉🏽 https://www.performancewellbeing.co.nz/contact-us

Learn more about owning your own O-Studio here 👉🏽 https://www.ostudio.co.nz/own-a-studio

BONUS EPISODE | A quiz to test your Second Spring knowledge

Fri, 14 Jun 2024 07:00:00 +1300

If you haven't listened to our last episode with Sara Widdowson make sure you do that. Then come back here to test how much you could remember!

Listen to our first episode with Sara here 👉🏽 https://open.spotify.com/episode/37JApLnv4OLMQi5LLJzhNL?si=983ce9fb5e91412a

If you're enjoying our episodes please give us a 5 star rating, it helps more than you know! 💚

Understanding the "Second Spring" | With dietitian and women's health expert Sara Widdowson

Wed, 12 Jun 2024 07:00:00 +1300

Join Sophie and Matty as they welcome back Sara Widdowson, a dietitian and women's health expert. In this insightful episode, Sara dives deep into peri-menopause and menopause, shedding light on the physiological changes, common symptoms, and practical strategies for managing this significant phase of life.

Whether you're experiencing these changes or supporting someone who is, this episode is packed with valuable information and real-world advice to help navigate this journey with understanding and compassion.

Listen to learn how to embrace the "second spring" and maintain a high quality of life during and after these transitions.

Get in touch with Sara here 👉🏽 https://www.yourmonthlyclub.co.nz/

Follow her on Instagram here 👉🏽 https://www.instagram.com/yourmonthly/

Two Raw Sisters | Margo & Rosa's approach to food, business and life

Wed, 05 Jun 2024 07:00:00 +1300

Hannah Jensen Fox | Passion, paint and parenthood

Wed, 29 May 2024 07:00:00 +1300

Join us in this fun and insightful episode as we sit down with artist Hannah Jensen, a dedicated yoga class attendee at O-Studio Christchurch. Discover how Hannah's innovative paint carving technique has captivated audiences worldwide as she shares her unique journey of turning her passion into her profession.

Throughout the conversation, we explore topics like creativity, parenthood, health, nature, yoga, and more. From the challenges of navigating motherhood to the inspirations behind her intricate artwork, Hannah's story is one of resilience, hard work, and authenticity.

Check out the giveaway here 👉🏽 https://www.instagram.com/p/C7h3v80SLL3/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Currency of Time | Ambition vs. contentment, and the journey to fulfilment

Wed, 22 May 2024 07:00:00 +1300

We often say time flies, but how are we ensuring we make the most of it? Join Tim, Matty, and Soph as they delve into the precious commodity of time, discussing the art of balancing reflection, living in the moment, and planning for the future.

The team shares their experiences navigating ambition and contentment, assessing if you're spending your time wisely, and the importance of perspective. They also explore the potential pitfalls of comparison and expectations while sharing some tips and insights on finding joy in everyday life. It's time to Own the moment.

Learn more about owning your own O-Studio here 👉🏽 https://www.ostudio.co.nz/own-a-studio

Beyond the Shiver | The science of cold immersion with Pete Smith

Wed, 15 May 2024 07:00:00 +1300

Dive into the chilling yet transformative world of cold immersion in this episode featuring medical nutritionist Pete Smith. Discover the profound effects of cold exposure on physical and mental health—from boosting metabolism and reducing inflammation to enhancing mental clarity and resilience.

Cold immersion isn't just a fleeting trend; the benefits are backed by science, making it a powerful tool for enhancing your wellbeing. Whether you're a wellness enthusiast or a sceptic of the shivers, join us as we explore the science, debunk myths, and share actionable tips on safely integrating cold exposure into your routine for maximum benefits.

Get in touch with Pete Smith here: https://anthempre.com/world-leading-people/

Enquire about owning an O-Studio here: https://www.ostudio.co.nz/own-a-studio

Decoding Your Brain | Neuroscience educator Nathan Wallis's insights & tips

Wed, 08 May 2024 07:00:00 +1300

Delve into the fascinating world of neuroscience with Nathan Wallis. Nathan's ability to translate complex but important topics into plain, digestible information is incredible. So, join us as we unravel the mysteries of the human brain and explore how our past experiences shape who we are today. Listen to intriguing insights on why we think the way we do and learn some practical tips for optimising brain function to enhance your overall wellbeing.

Nathan has lectured in Human Development at the University of Canterbury and was also a board member and senior trainer with the national body responsible for the dissemination of neuroscientific research to professionals. He hosts many talks around the country, stay upto date with him here.

Learn more about owning your own O-Studio here.

What A Lad | Balancing rugby, family, and podcasting with Jimmy Marshall

Wed, 01 May 2024 07:00:00 +1300

In this episode the team chats with Jimmy Marshall, host of the popular NZ podcast What A Lad, coach for the Crusaders rugby team, and devoted father of three (soon to be four!). Join us as we delve into Jimmy's journey, from leveraging determination to transform his passion for rugby into a thriving career, to navigating the inevitable bumps in the road.

Throughout the conversation, we explore the delicate balance of managing family, health, and career aspirations. Jimmy shares intriguing insights from his interviews with numerous successful athletes, offering valuable perspectives on high performance, resilience and perseverance. Additionally, he opens up about the challenges of prioritising self care and the importance of self awareness.

Breaking Barriers | Confronting the stigma around men's health & wellbeing

Wed, 24 Apr 2024 07:00:00 +1300

Join Tim, Matty and Soph as we navigate the complex landscape of men's mental and physical wellbeing, discussing the unique challenges men face in prioritising themselves and the societal expectations that can hinder seeking help.

We talk about the devastating facts, open up about personal experiences and explore the actionable steps we can all take to break down barriers, encourage wellness practises and foster a culture of openness and support.

If this conversation resonated with you, start the ripple effect and please share it with someone you think it could help too.

Studies Referenced

https://menshealthweek.co.nz/mental-health2/

https://umbrella.org.nz/mens-mental-health-in-new-zealand-social-norms/

https://www.stats.govt.nz/news/new-zealanders-mental-wellbeing-declines/

Jason Gunn | This one has something everyone needs to hear

Wed, 10 Apr 2024 07:00:00 +1300

Step back in time to your childhood TV days with the iconic Jason Gunn in this must-listen episode. From sharing nostalgic memories to offering invaluable tips, Jason and the team dive deep into the importance of family, your wellbeing, and effective communication.

From transitioning careers and navigating parenting to overcoming health challenges and navigating grief, Jason shares invaluable insights on resilience and mental wellbeing.

We also touch on self-confidence, public speaking, and the profound impact of kindness! Tune in for a heartwarming and enlightening conversation that's sure to resonate with anyone and everyone.

Check out Jason's communication workshops here https://easilysaid.co.nz/

Learn more about owning your own O-Studio 👉🏽 https://www.ostudio.co.nz/own-a-studio

The Impact of wellbeing on performance and easy strategies for optimisation

Wed, 03 Apr 2024 08:00:00 +1300

Contrary to popular belief, high performance isn't exclusive to professional athletes—it's a mindset and lifestyle accessible to all! In this episode we explore how you can elevate your performance in all aspects of your life, whether it's at work, in parenting, pursuing hobbies, or personal growth.

Discover practical strategies and insights for optimising your mental, emotional, and physical wellbeing, remembering that perfection isn't the goal—progress is.

Own an O-Studio: https://www.ostudio.co.nz/own-a-studio

NZIER Wellbeing & Productivity Report: https://www.xero.com/content/dam/xero/pdfs/reports/nzier-wellbeing-and-productivity.pdf

Understanding Female Hormones | Tips & advice with expert Sara Widdowson

Wed, 27 Mar 2024 07:00:00 +1300

Listen as Matty, Tim, Soph and Sara Widdowson, a Dietitian & Women's Health Expert, delve into the world of female hormone health and why everyone should seek a deeper understanding.

"I've learnt more in the last 50 minutes than I have in the last 37 years" ~ Matty

Get in touch with Sara here 👉🏽 https://www.yourmonthlyclub.co.nz/

Confidence | How to take a step closer to your full potential

Wed, 20 Mar 2024 07:00:00 +1300

Confidence and self-awareness can hinder or escalate your journey towards reaching your full potential. Understanding the dynamics of self-confidence and discovering actionable methods to boost it is crucial.

Life's events and challenges constantly influence our confidence levels, making it essential to continuously work on bolstering them. Tune in to this episode as we delve into strategies and insights aimed at nurturing your journey toward enhanced self-awareness and confidence.

Please rate this podcast and follow us - it helps us more than you know!

Instagram: @ostudio_global

Embracing Adversity | "The unchallenged beliefs you have about yourself are your biggest barrier to your potential"

Wed, 13 Mar 2024 08:00:00 +1300

Join us in this powerful episode as Matty opens up about his personal experience during the 2011 Christchurch Earthquake and his wellness journey afterwards. Adversity is an inevitable part of life, but how we respond to it shapes our future. Gain insights into taking control of your mind and body, empowering you to navigate life's challenges with resilience and determination.

Wellness Wearables | Tim loves them, Soph hates them and Matty's on the fence

Wed, 06 Mar 2024 08:00:00 +1300

Tune in to this episode where Tim, Soph, and Matty share their candid opinions and personal experiences with wellness wearables. From fitness trackers to smartwatches, they discuss the pros and cons, how these devices have positively or negatively impacted their behaviours and whether or not they find them helpful in achieving their overall goals.

We'd love to hear your thoughts and experiences - answer the Q&A below or comment on any of our related posts here 👉🏽 https://www.instagram.com/ostudio_global/

Navigating Stress | Tips and insights from Medical Nutritionist Pete Smith

Wed, 28 Feb 2024 08:00:00 +1300

Join us while we delve into the world of stress with medical nutritionist Pete Smith. Learn about the effects of stress, how to recognise its symptoms, and most importantly, learn practical and easy-to-implement tips to manage stress effectively. Whether you're feeling overwhelmed or simply seeking ways to enhance your wellbeing, this episode offers valuable insights to help you navigate stress in your day-to-day life.

To chat with Pete, check out his website here.

How Float Therapy Changed Our Lives | Busy minds, improved sleep and creativity

Wed, 21 Feb 2024 08:10:00 +1300

We're thrilled to have Float expert, Natalie, join Tim and Soph on the podcast. They explore the reasons and methods for floating, sharing personal insights and captivating client stories along the way.

If you're someone with a busy mind, this one is for you!

High stress, toxic positivity and finding calm | Why people use O-Studio

Wed, 14 Feb 2024 08:00:00 +1300

From stress management to simply wanting a challenge there are a range of motivations behind each unique person in our community.

Listen to Sophie, Tim and Matty chat about the top 5 reasons why people visit O-Studio and how we support them in their journey to discovering their best self, however that looks for them.

Want to be part of something special? Learn more about owning your own O-Studio online at ostudio.co.nz/own-a-studio

Codie Taylor | All Blacks, parenting and the lessons along the way

Wed, 07 Feb 2024 08:00:00 +1300

Listen while Tim and Matty sit down with Codie Taylor, All Blacks legend, for an insightful conversation.

They touch on a range of topics, from playing professional rugby and the loss of the 2023 Rugby World Cup to parenting and finding the little things you can do that'll make a big difference.

In this episode gain exclusive insights into Codie's journey and the valuable lessons he's learned along the way, both on and off the field.

Codie Taylor & Dane Coles Video: https://rb.gy/cvt6x1

Crusaders 2023 Win Video: https://rb.gy/ofj4a2

Thank you for listening, don't forget to follow us here and on our socials to stay updated!

Learn more about owning your own studio here.

The O-Studio Origin Story

Wed, 31 Jan 2024 08:00:00 +1300

Join Matty as he chats with Tim, founder of O-Studio, about how O-Studio came to life. Tim's career from a young age in professional rugby, including captaining the Māori All Blacks and playing with legendary teams like the Crusaders, provides a unique lens into effective leadership.

Tim speaks about the challenges of his wife Laura's health struggles and their mission to find wellness practices that would help them both physically and mentally. Leading to the creation of O-Studio, a well-being centre dedicated to mental performance and physical recovery.

Join us as Tim shares his passion, learnings, and the truth behind the evolution of O-Studio!

To learn more about owning your own O-Studio check out ostudio.co.nz/own-a-studio

The O-Studio Podcast Trailer

Fri, 19 Jan 2024 09:00:00 +1300

Visit ostudio.co.nz to learn more!