Wāhine Toa: Are You Stage-Fit & Performance Ready?

1. Warm Up (before each of your sessions below)

 Māori Movement (see video, right) is a unique health and wellbeing programme that brings together the traditional training of warriors (both male and female) into a modern interpretation.

2. Cardio Conditioning (3x per week)

Kapa haka is a full-body sport! Build aerobic endurance with:

· HIIT, stair sprints, or steady-state jogging (20 - 30 mins) 

· Focus on stamina for singing while moving 

· Test: Can you recite a waiata while jogging? You're getting there! 

2. Strength & Mobility Training (2x per week)

Strong legs and a stable core = better posture, pūkana and poi power.

· Bodyweight circuits (lunges, squats, planks) 

· Functional movement (haka stances, poi arm flows) 

· Yoga or stretching to stay supple and avoid injury

· Test: Can you hold a squat and swing your poi? You're getting there! 

1. Skincare Routine

You’re under bright lights – healthy skin helps you glow naturally.

· Cleanse, tone, moisturise – AM + PM without fail

· Exfoliate 2x per week, use SPF daily (even in winter!)

· Sheet masks or hydrating serums 1–2x per week pre-performance

2. Haircare Prep

Hair must hold, look healthy and complement your mahi.

· Deep condition weekly; avoid heat styling leading up to the event

· Style rehearsal: test your pātea-ready style early (braids, buns, natural curls, etc.)

· Secure baby hairs and frizz with eco-friendly gels or oils

Join Miria Flavell in the video here (right) as she shares powerful insights, practical tips, and real talk to help young wāhine thrive on and off the kapa haka stage. 

 1. Hydration & Balanced Nutrition

Glowing skin and high energy starts with kai and wai.

• 2–3L of water daily (more when training)
• Prioritise kai ora: lean proteins, fresh veg, complex carbs
• Avoid heavy kai, sugar and fizzy drinks at least 48 hrs before show day

2. Sleep & Recovery

Sleep is where the magic happens – both physically and mentally.

• Minimum 7–9 hours a night
• Power naps (20 mins max) can boost alertness pre-performance
• Use magnesium spray or baths to relax muscles and aid sleep

3. Light Snack (1-2 Hours Before Your Performance): If needed, a small, easily digestible snack like a banana, fruit toast with jam, or a small bowl of cereal with fruit can provide a quick energy boost. 

4. Foods to Avoid: Fatty foods (like fried foods or excessive amounts of cheese), spicy foods, and foods high in fiber (like beans or raw vegetables) can cause digestive issues during the performance. Also, avoid caffeinated drinks and sugary snacks that can lead to energy crashes. 

1. Mental Toughness & Tikanga Grounding

You’re not just performing; you’re uplifting your whakapapa.

· Practice mindfulness, karakia, journaling, or mirimiri

· Learn your group’s tikanga, pūrākau, and kupu inside out

· Visualise your performance daily – from side stage to final stance

2. Rehearsal Etiquette & Team Energy

Be coachable, present, and uplift your rōpū.

· Arrive early, stretch together, warm up together

· No gossip, no ghosting rehearsals – be dependable

· Positive vibes only – the energy you bring affects everyone

3. Performance Simulation

Practice how you’ll perform – not just the moves.

· Full-dress run-throughs with makeup, uniform, lights

· Rehearse recovery: how you breathe between waiata, reset between items

· Get feedback, record, and refine – aim for excellence, not perfection