North Harbour Bays Athletics Inc

XSquad April 2021 Newsletter​​​​​​​​​​​​​​

Winter training has started, so here is an update on days and times!

We have changed our days around a bit to mix things up. We hope everyone can make it at least twice per week, although we know that once Term 2 starts it may clash with winter sports.

Athlete Development are helping with the core and strength sessions on Mondays and Wednesdays, while Dave and I are taking the Tuesday and Thursday sessions. The sessions will be more winter based, which are designed to prepare you for the summer of school athletics days, NISS and NZSS Champs.

Throughout the programme, athletes’ interests and potential will be identified. Training and help within the XSquad will then be programmed towards developing these individual strengths. The wider goal will be for the coach to match individuals with an event specific coach, or high-performance squad.

During the winter we will have a competition of sorts once per month for a bit of fun, distances to be advised but one will be shorter and one longer! We may even incorporate some handicap races which are always fun, so people go off at different distances or times!


Monday 5.30pm to 6.30pm - Core and Strength.

Tuesday 5.30pm to 6.30pm - Fundamental skills and training for all events.

Wednesday 5.30pm to 6.30pm - Core and Strength.

Thursday 5.30pm to 6.30pm - Fundamental skills and training for all events.

Bethells Beach training will hopefully be on Sunday 6th June. We didn’t have quite enough available for this Sunday to make it worthwhile, lots away due to the start of the school holidays.


Well done to those who competed at the Auckland Junior Club Champs, the Grade 12 to 13 Interprovincial Champs, and the North Island Secondary Schools champs. Lots of great results so please go to the Athletics Auckland link here:

Events Coming Up:

Cross Country Southland Centennial relays - Saturday 17th April at Sacred Heart College.

What do bring for trainings:

Warm gear, drink bottle, both running shoes and spikes if you have them.

Recipe for the month from Emma Young, thank you!

Cranberry, Date & Cashew Bliss Balls

Prep Time 20 minutes Total Time 20 minutes


  • 1 Cup Dried Cranberries, 150 grams
  • 1/2 Cup Dried Dates, 75 grams
  • 1 Cup Cashews, 125 grams
  • 2 Tablespoons Cocoa Powder, 12 grams
  • 1 Tablespoon desiccated coconut (plus more for rolling)
  • 1-2 Tablespoons Coconut Oil (15-30mls) (I found 1 was plenty) - If you do not wish to use coconut oil, leave this out completely as it is quite a sticky mixture - or use a TBSP of honey or Rice Syrup if you prefer.


  • Zest of 1 Orange


  1. Place the cranberries and dates in a small bowl and cover in boiling water for a 2-3 minutes to soften then drain off water.
  2. Put the cashews in a food processor and pulse until they are blitzed into tiny bits.
  3. Add the cranberries, dates, cocoa powder and coconut and blitz to form a paste.
  4. Add the melted coconut oil slowly while pulsing the mixture until it comes together to form a sticky dough - I found 1 Tablespoon was plenty sticky enough!
  5. Roll the dough into small balls and roll them in coconut to coat the outside then place on a tray.
  6. Freeze for 30 minutes then enjoy!
  7. Store in an airtight container in the fridge until you are ready to eat them.

Anyone 11-14 is welcome to join.

So let’s get ready to go for winter, Get Set Go!

Carolyn:   0212098116


​​​​​​​XSquad March Newsletter​​​​​​​​​​​​​​

Training for the summer months is almost over.  With winter around the corner, we wanted to let everyone know what is on the horizon!

We hope everyone is enjoying the sessions and learning heaps while training and having fun.

Winter training will start from Tuesday 6th April and will continue right through the school holidays, we never stop, only a short break over Christmas. Mondays and Thursdays will be of similar theme, but more winter base work, and with Club and club coaching nights stopping until next summer we are introducing Tuesday and Wednesday nights as other options to train.  These nights will also incorporate some age-appropriate strength and conditioning with AUT Millennium involved.


Monday 5.30-6.30pm

Tuesday… 5pm to 7.00pm

Wednesday …  5pm to 7.00pm

Thursday 5.30-6.30pm

Bethells Beach trainings Sundays 18th April and 6th June


Owen Lamb new Club record Boys 12years 100m 12.15s

Well done to Leo Wright, bronze in Boys 12 1500m at Auckland champs last weekend and good luck to everyone competing this weekend at the children’s champs at Papakura.

Events coming up: 

Athletics NZ grades 12 and 13 Interprovincial Palmerston North

North Island Secondary Schools 10-11th April Porritt Stadium Hamilton

Berrilicious Smoothie

Serves 1


Throw 1 banana, ½ cup frozen berries, ½ cup plain unsweetened yoghurt, 1 teaspoon honey, and ½ cup milk into blender.  Yum, breakfast in glass!!!  If you don’t have a blender, mash fruit together then put everything in a shaker-shake until fluffy, pour and enjoy!!!  For extra good fats add 1 tablespoon of a mixture of linseed, sunflower almonds ground, a good source of dietary fibre.

What do bring for trainings:

Warm gear, drink bottle, both running shoes and spikes if you have them.

Anyone 11-14 is welcome to join.  We cover all events and the programme is endorsed by Athletics NZ, NSA Coaching, AUT Millennium and North Harbour Bays Athletics.

So lets get ready to go for winter, Get Set Go !


“AAP (now XSquad) has been essential to my development in becoming a senior athlete. With APP’s roots set with a long-term focus, the programme has given me the building blocks to reach my potential as an athlete”

Matthew Gould – 2020 NZSSAA senior 800m 3rd

Carolyn - 


                    021 2098116