Can you feel it in the air? There’s that joy that the warmer months are so nearly here, the evenings are lighter, but… looking through your calendar across the next few months might also leave you feeling a bit breathless. Christmas is… so soon?! HOW??!
We’re rocketing towards that time of year when deadlines loom, your to-do list seems to be multiplying, the kids have 10,000 events on and everyone seems to be losing their cool finding a carpark outside the mall.
Now is really the time to take some moments to look after yourself, so you’ve got enough in the tank to get through to end of year. But… how?!
Rachel Grunwell is a mum, wellness coach, PT, yogi, and author of the book Balance: Food, Health + Happiness and she has a whole lot of experience in helping Kiwi women find a bit more zen, calm and good health in their lives!
Here, she talks us through an end-of-year plan to feel less stressed and in better health by making small changes – many of them are entirely free!
The End-of-Year Crunch has Started. It’s Beginning to Look a Lot like… Stress!
This time of year can feel like a sprint, but you don’t have to run yourself into the ground. Slow down and be intentional – either you design your days, or you fall through them!
Start by choosing one or two small things that genuinely lift your wellbeing — a walk, more sleep, or adding more fibre to your plate. Personally, I love lifting weights — it boosts metabolism, strengthens bones, muscles and even your brain, and leaves you feeling amazing.
For you, that could mean adding more plants to your plate? Keeping a two-litre water bottle on your desk as a reminder, or walking with a friend or your kids after work! One of my clients did exactly that — daily walks with her kids. She got fitter, her mood lifted, and the connection with her children deepened. It cost nothing but the gains were life-changing.
Another client, a CEO, blocks out Tuesday 5.15 p.m. every week to lift weights in her garage with her daughter. She tells her team not to book meetings at that time. Her health has transformed because she made herself a priority.
Prioritise your health daily in ways that feel doable and nurturing rather than punishing. Think “progress, not perfection”: 2,000 steps still has huge benefits if 10,000 isn’t realistic. Add more nutrients where you can, then don’t beat yourself up for enjoying a treat. Speak to yourself with the same kindness you’d use with a child or a close friend.
Balance is key this time of year: movement and rest, whole foods most of the time but have space for treats too. No one is a robot. I’m certainly not!
Carve Out Some ‘Me Time’ Every Single Day – Even if it’s Only 10 Mins!
Do something that genuinely calms or uplifts you. For some that’s meditation, but it could also be breath work, yoga, tai chi, a few pages of a great book or even just sitting quietly with a cuppa and cuddling a pet.
Every night I take a blissful hot bath — the only time of day I’m still. I also set a 10 pm bedtime during the week because sleep is my non-negotiable. It’s free, it’s the best “supplement” you’ll ever take, and it supercharges your energy.
In the mornings I move my body. It’s not selfish; it’s self-care. My kids might not always listen to what I say, but they watch what I do. They see that fitness is part of life for mental as well as physical health.
I once dated a guy who criticised my early morning fitness routine. I explained that this was crucial to my body, mind and soul and this was a non negotiable. I’d rather ditch a dude than abandon myself.
Be Careful Who You Spend Your Time On
Guard your energy this time of year, because Unhealthy relationships are more toxic than sugar. Limit time with people who drain or judge you and lean into those who lift you up! We’re never too old to make new friends who truly help us feel we belong too.
Notice how people and situations make you feel. Design your life to avoid toxic relationships. Spend less time judging and more time lifting others, chasing your dreams, helping or simply enjoying life. It’s a much better use of energy.
Stress literally accelerates ageing — my book Balance: Food, Health + Happiness explains how chronic stress shortens the protective “caps” on our chromosomes called telomeres. Long, healthy telomeres = slower ageing.
Look After Your Gut
Start small. Add more gut-friendly foods gradually: brightly coloured fruits and vegetables, kimchi, sauerkraut, fibre-rich foods. Even a simple swap like choosing bread with visible grains over white makes a real difference.
The Gut Foundation calls the gut our “second brain” because it influences mood, energy and stress resilience. Wholegrain breads, vegetables and fruit are my go-tos because they give me lasting energy and feed my gut bacteria.
I love showing coaching clients that small swaps add up. For example:
• Swap white bread for a high-fibre, wholegrain loaf like Ploughmans Glorious Grains.
• Swap a pastry-heavy meat pie for one with a potato top.
• Swap evening ice cream for protein-rich yoghurt topped with blueberries (I keep frozen berries on hand to save money when they’re out of season).
Not all carbs are “bad”. In balance, they’re brilliant for energy. It’s about choosing smarter sources that also feed your gut.
I’m all about balance. I eat burgers, drink wine and love dark chocolate — just not all the time. It’s what you do 90% of the time that matters.
I teach clients which foods make them look and feel their best, and which ones drain their energy (like excess sugar, alcohol, or too much caffeine). Personally, I enjoy two coffees a day and a glass of wine on date night. I savour treats without guilt, because occasional indulgence doesn’t derail your health.
And on food: you don’t need fancy supplements. Focus on nourishing whole foods — things that grow in the ground, on trees, or move (if you’re not vegetarian). Limit the stuff in boxes with barcodes. Eat like your great-grandparents would have eaten.
Oh, and drink more water! Almost every client I see is under-hydrated. Water is crucial for gut function and overall wellbeing, and it costs nothing.
