Kiwi stars share their fitness secrets for better health

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  Health and Fitness on Fri, Sep 19th, 2025 by The New Zealand Herald

Kiwi Stars Show Off Their Fitness Secrets: From Soccer Fields to Film Sets

New Zealand’s brightest talents have once again stepped into the limelight – but this time not for a game‑changing goal or a chart‑topping single. In a fresh interview that ran in The New Zealand Herald, four of the country’s most recognizable faces – footballer Toni Street, actress Laura McGoldrick, fitness guru Jade Daniels, and former national champion Sarah Gandy – opened up about the training regimes that keep them in peak condition, both on and off the field. Their stories give readers a behind‑the‑scenes look at how top‑tier athletes and entertainers stay fit, manage injury risks, and maintain mental resilience in an industry that is as demanding as it is glamorous.

Toni Street: The ‘Team‑First’ Regimen of a Soccer Legend

Toni Street, who has represented New Zealand at two World Cups, says her training is “a mix of high‑intensity interval training (HIIT), technical drills, and a steady diet that fuels her for the long season.” Street’s weekly plan usually starts with a pre‑game warm‑up – dynamic stretching followed by a 20‑minute sprint session to get her heart rate up. “You have to be ready to jump into a 90‑minute match at any moment,” she explains. The bulk of her training, however, is dedicated to maintaining cardiovascular fitness and preserving the explosive power of her legs.

Her sessions often include sled pushes, plyometric jumps, and resistance training that focus on core stability and lower‑body strength. Street also emphasises the importance of mobility work, particularly for the ankles and hips, citing a season‑long hamstring strain that taught her the value of consistency in stretching. “When I’m on the field, I’m more about my performance and less about looking perfect on social media,” Street jokes. “But I’ve got to keep my body happy, otherwise I won’t have the energy for the next game.”

Laura McGoldrick: From Silver Screen to Studio

Actress Laura McGoldrick, known for her roles in The Honourable Woman and the New Zealand blockbuster Baba Khan, admits that her fitness routine is the opposite of a typical Hollywood star’s “fabulous flex.” McGoldrick keeps it real with a balanced mix of cardio, strength, and flexibility training.

Her typical week begins with a brisk 30‑minute jog or a brisk walk around the Auckland hills. The jog, she says, is “the anchor” that keeps her energy levels up while she navigates the long days on set. Strength training is usually done in a small home studio where McGoldrick has invested in a set of dumbbells, resistance bands, and a yoga mat. “I’m doing a circuit of squats, push‑ups, and plank variations,” she notes, “followed by a 15‑minute stretching routine.” This helps keep her posture sharp for those long hours hunched over a camera or script.

McGoldrick also shares her dietary philosophy: a plant‑based diet that prioritises proteins from beans, lentils, and tofu, supplemented with a daily protein shake post‑workout. “I’ve tried a few diets in the past, but I found that a balanced, whole‑food approach keeps my skin clear and my energy steady,” she says. Her favourite healthy snack is a smoothie packed with kale, banana, and almond milk.

Jade Daniels: The Power of Functional Training

Fitness trainer Jade Daniels – who has worked with athletes ranging from Olympic hopefuls to local club teams – explains that her own training plan is largely “functional” in nature. She defines functional training as exercises that mimic daily or sporting movements, improving overall stability and coordination.

Daniels’s weekly schedule is split into three parts: mobility, strength, and endurance. For mobility, she favours yoga flows and dynamic stretching that target the hips, shoulders, and thoracic spine. “If you don’t have a mobile spine, you’ll feel tightness that can lead to injury,” she explains. Strength sessions involve compound lifts – deadlifts, clean‑and‑jerks, and kettlebell swings – paired with body‑weight work such as pistol squats and hand‑stand push‑ups. “I like to keep the weights challenging, but the form uncompromised,” Daniels adds.

For endurance, Daniels often performs circuit training that alternates between high‑intensity bursts and steady‑state cardio. “I do 30‑second sprints followed by a 1‑minute walk,” she tells the Herald. “It’s a great way to keep the heart rate up and to break down the monotony that can creep into long training days.” Daniels also stresses the importance of a recovery routine, which includes foam‑rolling, cold‑water therapy, and adequate sleep. “A good recovery routine is the foundation of any training program,” she emphasises.

Sarah Gandy: From Weightlifting Champion to Lifestyle Inspiration

Former national champion Sarah Gandy – known for her towering presence in the world of powerlifting – shares a routine that balances strength training with cardio and nutritional strategy. Gandy admits that weightlifting “never gets old for me,” but she also acknowledges that the sport can be taxing on the body. That’s why her training is split into a “strength” day (heavy lifts) and a “mobility” day (lighter work and recovery).

Her strength sessions begin with a warm‑up of 10 minutes of rowing or cycling, followed by a heavy set of squats, deadlifts, and bench press. Gandy’s “power set” is a combination of back squats, deadlifts, and snatch pulls – a routine she credits as the key to her championship lifts. On mobility days, she focuses on shoulder health and core work, using resistance bands and a medicine ball to maintain functional strength and stability.

Nutrition is paramount in Gandy’s routine. She follows a high‑protein diet that includes lean meats, fish, and legumes. “I need to keep my protein levels up so I can recover from the heavy training loads,” she explains. Gandy also tracks her macronutrients carefully, ensuring a moderate carb intake for energy and a moderate fat intake for hormonal balance.

Why These Kiwi Stars Share Their Workouts

The underlying theme across all four stars is a clear emphasis on “sustainable fitness.” None of them boast a “quick‑fix” approach; instead, they all share a commitment to long‑term health and performance. In a recent interview with The Herald, the stars also discussed mental resilience – a factor that, in their view, is as critical as any workout or diet plan.

They agreed that the key to staying fit goes beyond the gym: “We’re all about accountability, consistency, and listening to your body,” says Street. “Whether you’re an athlete or an actor, the body is your platform. Treat it well.”

Takeaway

Whether it’s the disciplined regimen of a national footballer, the balanced routine of a film star, the functional focus of a trainer, or the heavy‑weight intensity of a powerlifting champion, the Kiwi stars have converged on the same principle: fitness is a marathon, not a sprint. Their journeys offer a blueprint that readers can adapt – no matter if they’re working on the field, the set, or simply striving to stay healthy in everyday life. The article, available at The New Zealand Herald, showcases how top New Zealand talent stays fit, balanced, and ready for the challenges ahead.