Dr Heidi Ward-McGrath: Strength, Recovery and Representing New Zealand
The incredible Dr Heidi Ward-McGrath joins Janet to talk about life as an emergency veterinary surgeon, a 53-year-old elite CrossFit athlete, and a three-time CrossFit Games competitor preparing to represent New Zealand on the world stage.
Just one month out from the Games, Heidi speaks with pride, humility and excitement about what it means to wear the silver fern, represent her country, and be part of the CrossFit community. For Heidi, achievement is never something we do alone. It is built through family, coaches, colleagues, staff, training partners, and the people who keep showing up beside us.
Throughout the conversation, Heidi and Janet talk about resilience, women supporting women, and why fitness is fundamental for women over 40. Heidi shares how her strength journey and how progress is not built overnight. It is built rep by rep, meal by meal, recovery by recovery.
Heidi also opens up about injury, online criticism, and the responsibility she feels to care for her body well. From a serious motorbike accident to a shoulder injury during semi-finals, she has learned first-hand how important it is to support the body with real food, smart training, movement, and recovery. As Janet and Heidi discuss, movement is medicine, food matters, and that the body can do remarkable things when it is given the right building blocks.
Homegrown Primal has become part of Heidi’s training and recovery rhythm, she currently uses both Mojo and Collagen and is excited to get started with Complete Beast. She talks about the importance of pure nutritional support, protein, and whole-food nutrients, especially for women who are training hard, ageing well, and wanting to stay strong for life. Heidi also shares why women often under-eat protein, how poor breakfast choices can shape the day, and why real nutrition matters far more than synthetic shortcuts.
This is a grounded and honest conversation about performance, ageing, injury, strength, nutrition, and what it means to take responsibility for your own health. Heidi represents so much of what Homegrown Primal stands for: resilience, real food, strength in simplicity, women backing women, and building a body that can keep showing up.
Watch the full interview below:
You can follow Dr Heidi on Instagram @drheidiwardmcgrath
