Well By Design

23/04/2026

We’ve been taught that if we want more… we should do more.
➡️ Work harder.
➡️ Try harder.
➡️ Push harder.

But more doesn’t always come from doing more.

It comes from alignment. From doing things that fit with who we are - as parents, workers, friends, supporters.

When it's there, you can feel the shift.
And others see it too.

🔸 energy lasts longer
🔸 impact goes further
🔸 fulfilment runs deeper

Over the next few days, notice when you feel energised, satisfied, content.

Is it when you’re learning?
Solving problems?
Supporting others to grow?
Connecting?
Planning?
Creating?

These moments offer clues.
They show you where your “more” lives.

Notice them.
Then find ways to do more of them -
for the good of you, and the people around you.

Enjoy. 🧡

11/03/2026

When 'working hard to make it happen' was no longer an option.... 🧡

09/03/2026

Sometimes we need that sit-in-the-weeds-with-me friend. They don’t have to say anything, do anything – just be there.

Our gardens always have a bit of a rural look, but after a month away from home, the weeds had taken that look to another level!

Trying to tame the thigh-high greenery was going to take a looooong time. It felt a lot. But when Maxi came and plonked himself down, relaxed into his possie, accepted the debris around him (and on him) – his calm was infectious.

It reminded me to reach out and find that friend when the weeds feel a bit much (literally or figuratively), let them sit with me in my chaos. It helps. 🧡

21/01/2026

Welcome 2026! 🎉

No matter how we ease ourselves back into the work year, it can sometimes take a while to get into gear - and that’s ok. Transitioning from one thing/season to another often takes time. Particularly if the sun’s still shining!

But there’s nothing like the anticipation of spending time with a group of aspirational young people to get things moving! And it did!

The session with the Mātai Summer Interns was such a great start to 2026. I appreciated so much ….

👌 being invited into a team that are boldly and courageously striving to make a lasting impact on the health and wellbeing of our communities through medical research, education and innovation - Mātai Medical Research Institute

👌 being with the Mātai Interns, young people determined to build lives that are true and strong

👌 standing alongside someone who is incredibly passionate about sharing stories that may help create shifts in others 🧡 Alicia Hoskin

One of my favourite things to talk about is how we, as unique humans, create the environments that allow us to live, love, and lead WELL. Interestingly, I often feel like I walk away with most of the gems when I have these conversations with young people! ✨

📢 Our tomorrows are in good hands people!!!

Go well Mātai Interns, we’re with you - you’ve so got this! 💪

10/12/2025

Final group session for 2025 - and what a way to finish up!

Last week, and I spent time with paddlers and coaches from the Cook Islands and Samoa, coaches from Aussie, and crew from the Oceania Canoe Association exploring easy-to-access superpowers that lift performance on and off the water... uniqueness, mindset, nourishment ✨

I love seeing the joy and stability that comes when we lean into who we are and what we love. Alicia is a storyteller, she’s someone who thrives on challenge and growth, she’s all about team, and she has a contagious enthusiasm for life. When she gets to share this; she wins, we win. I love win-wins!

What we each bring will always look uniquely different - that’s the whole point. The magic happens and the win-wins are created when we figure out:

⭐ what we love to do
⭐ what we’re naturally good at
⭐ what we want to do with that - for ourselves and for others

…. and do more of it!

One of the paddlers nailed it - “I’m curious. I love asking questions so I can understand why things are what they are. It helps us all understand the rules better too.”
That’s such helpful information for any coach!! A win-win wouldn’t you say?

Knowing who we are isn’t just personal insight, it’s fuel for performance! 💥

❓ What’s one thing you’d love to do MORE of in 2026?

24/11/2025

We're wired to move! Here's what happens when we do:

⭐ stress drops
⭐ mood lifts
⭐ brain clears
⭐ body awakens

It could be a stretch, a wander, a walking hui, a dip in the ocean, a jog... ANYTHING!

🌳 And if you move it outside, into nature, that's a double dose of goodness!

No matter how you choose to move, know this, movement has the ability to change the course of your day! It'll set the tone for everything else that follows. 🧡

So, if you're tired of being tired, take yourself off.... step into nature. 🥰

19/11/2025

Hey you guys, have you seen this? What a weekend!!! 👏👏

Tāne Tū, Tāne Ora is coming up this weekend!

The weekend is full of activities that focus on men's well-being, connection, and community, held in collaboration with Whiti Ora Tairāwhiti, Hikitia! Tāne Ora and local providers.

Some activities require registration, while others you can just rock up. All the events are free. The events can be found on our page.

So, check out the calendar, grab your mates, dads, or sons and connect through wellbeing.

14/11/2025

We did it! 🖐️ Five days, five focus areas, and one big reminder:

▶️ wellness doesn’t have to be complicated, it’s built on the simple things we do every day - the things that restore us, grow us, energise us, and keep us connected to the amazing humans we are.

Well By Design’s focus areas sit at the heart of every conversation I have with individuals, groups, or teams — the context may change, but the message stays the same.

✨ Be more of who you already are.
Understanding who we uniquely are and appreciating the value this brings to the world is a wellness and relational hack!

✨ Find movement the matters.
Movement that lifts, fits, and feels good. ANY movement is good movement! But the best? The sort you enjoy that makes you want to move again tomorrow.

✨ Be kind in your mind.
Good talk, real food, quality rest. Our brains and bodies produce really powerful feel-good chemicals when we do this stuff!

✨ Find your people.
Social connection has a huge impact on wellness. It has an immediate and significant impact on our mental and physical health! Every time!

✨ Find your fun.
Fun is a legit wellness tool! It restores, resets, and reminds us of who we are beneath all the adult-doing. Whatever it looks like for you - make space for it.

And remember...

🧡 wellness doesn’t have to be perfect to be powerful, it happens in the little things.

Need a nudge? Try 30 DAYS OF WELLNESS! Little moments, just for you .... choose one a day, no rules, no pressure. 🥰

💌 If you'd like a copy of 30 Days of Wellness or want to chat, message me, I'd love to hear from you.

Take great care x

13/11/2025

We made it to Day Five - the fun one!

Why is it that somewhere along the way, fun started to feel like a luxury?

As kids, it came so easily - we laughed, created, and moved just because it felt good. But as adults, we came to believe everything had to be productive, useful, or have a goal attached.

Who said it had to be this way?

Let’s hold tight - fun is fun, but it’s also our fuel. It restores, resets, and reminds us of who we are underneath all the doing.

Play and laughter trigger dopamine and endorphins (more of our feel-good chemicals) which help reduce stress, lift mood, and boost creativity. How amazing are our bodies, they always reward us for the good stuff!

Fun is a legitimate wellness tool!

So whatever fun looks like for you today:
✨ belly-laugh fun
✨ challenging fun
✨ sweaty fun
✨ creative fun
✨ quiet fun
✨ playful fun...

Take a load off and give yourself permission to do more of it. And if today’s fun looks different to tomorrow’s fun, kei te pai! It’s all good. 👌

Today’s Challenge:
Choose one - or more!
🎶 Put on your favourite song and get your groove on.
🌿 Do something you used to love as a kid - draw, skip, build, sing, play.
💬 Message a friend who always makes you laugh.
🌊 Get outside and play - splash, climb, wander, breathe.
💛 Schedule something that’s purely for fun - no goals, no purpose, just joy.

Enjoy x

12/11/2025

Day Four is all about your people. 🧡

We’re not meant to do life alone.

👉 We’re wired for connection - it’s not just emotional, it’s biological!
👉 We’re designed to live in community – we need others, they need us.

The quality of our social connections is one of the strongest predictors of our happiness and our health. Some research even suggests that social connection influences health as much as our exercise routine! 🫢

BUT our connections must be MEANINGFUL.

Spending time and engaging with people who get and value us, triggers the release of Oxytocin, another of our ‘feel good’ hormones. This ‘bonding hormone’
✔️ fosters a sense of belonging,
✔️ reduces stress and anxiety, and
✔️ even helps us to live longer!
It’s our body’s way of saying “You are safe here.” So good!

Connection is one of the most powerful wellness tools we have - free, available, and deeply human. The way we connect is as unique as we are – but what matters is that connection.

So, make time for your people.
Reach out, show up, let them know they matter.

When we find our people, we find our STRENGTH. 💪

Today’s challenge:
Send a message, make a call, plan a catch-up with someone you’re thinking about.

✨ Remember.... Connection doesn’t have to be fancy, loud, or long. It just has to be REAL.