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Staying healthy this winter

26 May 2021

Hello everyone,

I hope 2021 is finding you well so far. As we move into the winter months, it’s more of a  struggle to get out of bed and it’s tempting to be less active.

Try to find ways to keep up your levels of physical activity. Research shows that exercising with other people leads to better outcomes because we tend to motivate each other to get out of bed and hold each other accountable. So finding an exercise buddy is a good thing to do.

Running healthy lifestyle

To get the right workout buddy, you’ll want to make sure they are on the same page around goals, schedule and level of commitment. That way, you’ll both benefit. The right workout buddy will make you feel good about working out and you will want to hit the gym, park or wherever it is you like to work up a sweat.

Potential workout buddies are all around you. They could be your flatmate, co-worker, girlfriend/boyfriend or someone you have got to know at the gym. Don’t forget your pets – your dog still needs walking on cold winter mornings – and they don’t talk back!

There are heaps of Apps and websites with workout tips – Pinterest has endless links to workout plans and ideas. Most gyms will have an App with workout plans that you can tap into. They’ll also usually give you a free session with a trainer to work out what you need to focus on.

If you fancy working out alone occasionally, make sure you have a wicked playlist on Spotify or iTunes to get you through.

Healthy soup

From a food perspective, this is a great time for soups and stews which are easy to cook in bulk and freeze. That way you can take something out of the freezer in the morning and heat it up when you get home. Much better than grabbing takeaways when you’re tired and cold.

The Heart Foundation has a great Healthy Eating section on their website, with loads of downloadable recipes and cookbooks. There are plenty of options there for every taste and every budget – including cheap nutrious eats, family recipes and a super-healthy Pasifika Tastes cookbook. Check it out for some fresh ideas at around $3-$4 a serving.

This Winter Beef Casserole is one of my favourites – and I love a good soup. Make sure you throw in heaps of winter veggies to stay healthy.

Kia ora,



Kereama Carmody is the resident wellbeing coach for Master Plumbers members and Masterlink apprentices.

Kereama is a registered social worker with extensive experience working in mental health and the alcohol and drug treatment field. He is passionate about wellbeing in the workplace and helping people develop the strategies and tools to stay well and healthy.

He is on hand to assist with:

  • Communicating with staff about difficulties affecting work and home
  • Helping navigate struggles with substance abuse
  • Resources for creating simple wellbeing practices at work
  • Tips on how to build supportive relationships among your team
  • General queries within the wellbeing space.

Find out how to contact Kereama.

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