Self-care in the New Year
Sarah McGuinness is a wellbeing disruptor, burnout awareness advocate and Founder/CEO of Revolutionaries of Wellbeing. ROW helps wellbeing leaders to be change makers and to create better workplaces, together.
She draws on her honours degree in psychology and degree in communication, training in health behaviour, coaching, fitness and facilitation, plus a 15+ year career in the corporate sector specialising in leadership and organisational development in Australia and New Zealand. She is a passionate mental health and wellbeing champion and is one of Nelson’s own, growing up here and attending Nayland College before embarking on her career. She kindly wrote this piece for Nelson Magazine about the power of reflection.
Lessons from a tough year: the power of reflection
I was recently sick in bed with a gnarly bout of sinusitis. And it gave me time to reflect on the year that’s been. 2024 was a strange year and, for the most part, it seemed to feel darker than years before. Amongst the gloomy recession, redundancies and restricted economy, wins were a few and far between.
Of course, not everyone has been impacted the same way but if you’ve been feeling like it’s been an uphill battle – you’re far from alone. From my work in New Zealand, and around the globe, struggling has been an almost universal experience.
While tough moments can feel heavy, they can also provide us with incredible insight. Difficult times and challenges play an important part in human development.
Ancient Roman philosopher and Stoic, Seneca, once said, “I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent - no one can ever know what you are capable of, not even you.”
As life advice, his words hold a lot of truth. Researchers have found that reflecting on challenges helps us reframe them, uncover strengths, and build resilience. It’s not about reliving the hard stuff - it’s about stepping back, processing it, and finding lessons or opportunities we might’ve missed.
Reflecting on tough times can also help us understand how those experiences have shaped us, building emotional intelligence and self-awareness - both essential for navigating life’s future ups and downs.
Reflection has also been linked to better decision-making, improved emotional regulation, and a stronger sense of purpose.
So with all of that in mind, I spent my time in bed reflecting on 2024 - navigating a divorce, an upended business, illness and the normal challenges of trying to be a good parent, partner, family member, and friend. It would’ve been easy, and probably understandable, to feel entirely overwhelmed. And I won’t lie – It was for parts.
But with the benefit of time, here are three lessons I’m taking away from the year:
- You don’t have to keep being who you were:
I’ve spent way too long holding on to ideas and habits that haven't served me - as a founder, a mum, a worker - all of it. At 40 -something, I’m finally learning to trust myself, let go of old ideas and expectations, and start listening to what I actually need. Took a while, but we're getting there... - Uncertainty and the fragility of stability:
Like so many people, I’ve had the brutal experience of seeing just how close we all are to the edge of financial instability and life-altering challenges. It’s reminded me of how fragile things can be - and how important it is to appreciate what we have, like food on the table. It’s been a big wake-up call. - You never know who will show up when the chips are down:
I’ve been in awe of the incredible people who’ve shown up when I needed them most. It’s a humbling reminder that sometimes, the support you need comes from unexpected places. To all of those people, I would say thank you for the laughs, tears, wisdom, and patience you've shared with me this year. You've all been a good reminder that this world is going to be ok. Who knows what 2025 will have in store for us all. There will no doubt be twists and turns ahead, but I’m also confident we’ll find brighter days. If you find yourself with a moment for reflection at the beginning of this year, here are some questions to help you reflect either on your own or with someone you trust:
• What were your greatest challenges last year? How did they shape your outlook or actions?
• What insights have you gained, or lessons learned?
• What helped to keep you going when things
got tough?
We’ve got this. Wishing you a fabulous start to the new year.
Read on to find out about leading health and self-care services in our region:
Nurturing your health from the inside out
At Thrive Therapies, owner Shanti Smith believes prevention is better than cure. Living on a half-acre permaculture paradise in Golden Bay, Shanti operates out of the Nelson Wellness Space on Thursdays and Fridays. She specialises in gut health and the microbiome, seeing it as the foundation for overall wellness. “The gut is the engine room of the body; everything stems from there,” she says. A qualified naturopath and herbalist, Shanti uses natural remedies and functional testing to address nutritional gaps and guide clients toward thriving health. Her ethos focuses on living positively within our bodies, highlighting that food can be the best medicine or the worst poison. In addition to naturopathy, Shanti offers iridology and reflexology, helping clients harness the power of holistic healing. With a mission rooted in natural wellness, Shanti is passionate about helping people achieve optimal health and balance.
thrivetherapies.co.nz
Lover’s luxury getaway at Maruia River Retreat
Escape to Maruia River Retreat for the ultimate romantic getaway this summer. Just two hours from Nelson, this serene sanctuary is the perfect haven for couples to unwind, reconnect, and rejuvenate.
Indulge in the Lover’s Luxury Getaway, crafted to offer a harmonious blend of intimacy, relaxation, and indulgence for you and your loved one. For a limited time, save $300 on all bookings for stay dates from now until March 31, 2025, with this exclusive offer. Use code SUMMERHOLIDAY at checkout. Promo ends January 20, 2025.
Treat yourselves to the magic of summer at Maruia River Retreat and create cherished memories that last a lifetime. Book now to experience the ultimate in self-care and romance.
2314 Shenandoah Hwy, State Hwy 65, Tasman | maruia.co.nz
Navigating menopause naturally
Led by Liz van Beek, Holistic health practitioner, Nature’s Effusion supports women through menopause and perimenopause, and men through andropause/male menopause. Liz offers years of international experience blending lifestyle adjustments, nutrition, and trauma care to help women manage symptoms and rediscover balance. Focusing on nutrition for brain health, she offers tools to reduce anxiety and enhance mental wellbeing.
Through services like lymphatic drainage and acupressure, Liz helps clients alleviate symptoms such as stress, hormone imbalances and insomnia.
Monthly chat groups in the Nelson area provide a safe space for education and shared experiences. Grounding techniques and nutritional insights further empower women on their journey.
To learn more about Nature’s Effusion, contact Liz at to explore natural, tailored solutions for this life stage.
021 644 402 | natureseffusion.com
Discover natural wellness
Located in Montgomery Square, Bodywise Herbal Dispensary is your go-to for natural health and wellness. They offer personalised over-the-counter natural remedies for acute and chronic relief of many conditions, and their herbal remedies are formulated especially for you in their herbal dispensary.
Explore a wide range of practitioner-standard nutritional supplements, organic skincare, makeup, and body care products alongside their range of general health products.
Their team of qualified naturopaths and medical herbalists provide supportive and caring guidance for mental, emotional, and physical wellbeing.
With personalised mini consultations, Bodywise can help you find the best natural remedies or refer you to trusted practitioners in Nelson for further care.
03 546 8611, 117G Hardy St | bodywiseherbaldispensary.co.nz
Empowering personal growth
With over 20 years of experience, Kathy of Radiance Coaching combines her passion for helping others with her expertise as a newly qualified sexual wellbeing and life coach. Kathy offers a trusted space for clients to explore challenges and embrace individuality. This role feels like a natural progression for Kathy, whose calm, empathetic demeanour helps clients feel comfortable discussing life’s most vulnerable topics. “Many people fear being judged or think their feelings don’t matter,” she says. “But the transformation of a client’s journey can be incredible.”
Kathy offers face-to-face, online, and phone sessions, tailoring her guidance to individual needs. A complimentary ten-minute session allows potential clients to connect and outline goals. Kathy’s holistic approach is invaluable for fostering clarity and confidence.
Specialising in life transitions, intimacy challenges, menopause coaching, and gender identity support, Kathy empowers clients to turn obstacles into opportunities for growth. Contact Kathy to uncover inner radiance and embark on a journey of self-discovery.
027 215 3775 | radiancecoaching.co.nz
Movement for every body
Revive Fitness is a boutique Reformer Pilates studio in the heart of Nelson’s CBD, owned by Serena Hobson, a fitness enthusiast with over 25 years of industry experience. The studio provides a welcoming space where people of all abilities can thrive.
Serena’s background in gym management, personal training, and sports event management ensures a professional and tailored experience for every client.
At Revive, each class is designed to support the needs of the clients. Whether you’re recovering from an injury or looking to boost your strength and fitness, Revive’s expert instructors guide you with genuine care, creating a safe, happy environment to work on your mental and physical health. Clients often share stories of reduced pain, improved balance, enhanced mobility and increased strength. Offering group classes, private sessions and a strong sense of community, Revive is a place where positive transformation begins. You’ll soon wonder why you didn’t start years ago!
22 Achilles Ave, Wakatu Square, Nelson | revivefitness.co.nz
Relax, unwind and recharge
“It is almost forty years ago that my parents established Kimi Ora Eco Resort as a very special place for people to relax, unwind and eat well,” says Angelika Mant. Only minutes from Kaiteriteri Beach and close to Motueka and Nelson, Kimi Ora feels like a world away with its bush-clad twelve hectares and abundant native bird life.
“It offers a chance for our guests to relax and recharge from the stresses of life. We offer an indoor heated pool, an outdoor pool, spas, sauna, steam room and an infrared sauna. Our Wellness and Beauty Spa on site offers exquisite pampering with a range of body spa treatments.”
The Views Restaurant has fresh and delicious vegetarian meals which include vegan and gluten free options.
03 527 8027, 99 Martin Farm Road, Kaiteriteri | kimiora.com
Unwind and revitalise at Mabin House
Mabin House is a sanctuary for relaxation and rejuvenation, offering an exceptional range of treatments designed to pamper and restore. From luxurious soapy baths paired with a glass of bubbles to tailored skincare journeys, Mabin House caters to every need with a personalised touch.
Their bespoke packages ensure each experience is uniquely yours, whether you’re celebrating a special occasion or simply indulging in self-care. After your treatment, retreat to the tranquil chill-out lounge – a soothing space to savour the benefits of your visit before stepping back into the world.
Their recently launched membership packages elevate the spa experience further. Begin with a complimentary consultation, collaborate with a dedicated beauty therapist, and receive regular check-ins to track your progress. Enjoy exclusive perks designed to enhance your wellness journey.
At Mabin House, every detail is designed to leave you feeling refreshed, revitalised, and cared for.
03 539 0699, 98 Nile St, Nelson | mabinhouse.co.nz
Reset and Rejuvenate with Tina
Seeking relief from stress, tension, or aches and pains? Tina Fox Gonzalez specialises in treatments designed to relax and restore.
With her expertise in Japanese acupressure, integrative massage, and fascia therapy, Tina helps clients reset their nervous systems, alleviate discomfort, and reconnect with their bodies.
Louise, 49, shares, “One word... amazing! Tina not only eased my neck and shoulder pain but also provided exercises for recovery. Her intuitive care helped me navigate emotional challenges. Highly recommended.”
Tina also offers Holistic Pulsing, Angelic Reiki, and Yoga, ensuring a holistic approach to wellness. Treatments start at $60, making self-care accessible. Contact Tina to embark on your journey to renewed wellbeing.
027 325 1991, 17 Collingwood St, Nelson | tinafoxgonzalez.com
Discover serenity at Bodyhaven Spa Nelson
Nestled in the heart of Nelson, just a few steps from Trafalgar Square, lies Bodyhaven Spa – a sanctuary of tranquillity housed in a beautiful historic building. Their luxurious spa features four serene treatment rooms and a divine relaxation lounge that opens onto a lush garden setting, perfect for special occasions.
The Bodyhaven Spa team offer a range of services, from rejuvenating facials to soothing massages and body treatments, all designed to restore balance and vitality.
In today’s fast-paced world, self-care is no longer a luxury – it’s a necessity. Take time to nurture your wellbeing and experience the profound benefits of relaxation and renewal. Visit Bodyhaven Spa Nelson, where your journey to bliss begins.
03 548 7972, 14 Nile St, Nelson | bodyhaven.co.nz
A journey to joy and renewal through breathwork
“I wake up with extraordinary energy, ease, a joyful spirit, and unshakable resilience,” says Omana Eve, founder of Connected Breath. “This is my new way of being. Decades living with autoimmunity robbed my vitality; leaving me in chronic pain, anxious, depressed and disconnected from my potential. At my lowest point, I committed to a practice of breathwork. Within weeks pain diminished, energy levels optimised, I found my joy, and inspiration. I’ve combined my skill as a naturopath, transformational hypnotherapist and coach alongside breathwork to create a unique system to unwind anxiety, pain and fatigue and uplift mood. You too can reclaim your health and wellbeing unlocking your potential. In these challenging times we need strength, energy and resilience to navigate daily pressures. We need joy to motivate us to grow and support those we love. Take a radical action of self-care, and join me on this path of renewal and reconnection.”
connectedbreath.life
Make 2025 the year you thrive!
Ready to break free and create the life you deserve? Whether it’s losing weight, overcoming anxiety, building stronger relationships, finding love, or growing your business, I’m here to help with coaching tailored just for you.
I’m Caron, your Personal Development Advisor and Mindset Coach. Since 2011, I’ve faced challenges like PTSD, a marriage breakup, losing my parents, and menopause. But I’ve learned to rise stronger, and I’ll show you how.
True change starts with you—and my proven strategies will guide you there. Like seeing a hairdresser or dentist, professional guidance makes all the difference.
Together, we’ll uncover what makes you feel alive and help you step into the life you’ve always dreamed of.
What choice today will move you closer to your best self?
Receive $50 off your first session or package. Contact me now and start living the life you deserve!
021 1457 162, [email protected] | lifecoachnelson.co.nz
A unique path to wellness
Daisy Doppenberg, founder of Nourished by Nature, is transforming the way we approach health and wellbeing.
Specialising in health testing, in particular gut, hormone, allergy and heavy metal testing, Daisy takes a unique approach to uncovering the root causes of health concerns. “Our testing approach is very different from anyone else in the field, ensuring a thorough investigation into where the issues truly lie,” she says.
By combining proper diagnostics with nutrition and naturopathy, Daisy provides personalised, targeted treatment protocols tailored to each individual’s needs. Whether addressing gut imbalances, hormonal disruptions, allergies or chronic health conditions,
Nourished by Nature offers a comprehensive roadmap to better health through a client focused approach. All laboratory testing, including blood tests, are available to the public.
87 Atawhai Drive, Nelson | nourishedbynature.co.nz
A breakthrough therapy for healing and growth
As a Brainspotting and EMDR practitioner, Zoe Lopes is passionate about supporting clients to heal themselves, saying, “Many Kiwis have heard of EMDR, a therapy that is effective in working with trauma, but few are aware of Brainspotting. This brain-body therapeutic technique offers a unique approach to healing, as well as personal and spiritual growth. While both therapies address trauma, Brainspotting can heighten selfawareness, enhance creativity, and unlock a deeper connection to one’s spiritual essence.”
By locating and gently focusing on specific eye positions that correspond to an experience, Brainspotting can feel like a gentler approach, as the therapist follows the needs and pace of the client. Clients often find clarity, resilience, a deeper connection to self, and a sense of purpose moving forward.
If you’re ready to embark on a transformative journey of healing and growth, get in touch with Zoe today.
17 Collingwood St, Nelson | mindshifter.nz
Celebrating the goddess within | A NOURISHING NOTION BROUGHT TO LIFE
Hannah Barnes is a woman of many layers. A former nurse with 12 years of experience, a mother of four, and a passionate advocate for self-care and holistic health, Hannah has transmuted personal trials into a thriving business dedicated to wellness. Alongside her signature product Goddess Greens, Hannah has created a brand that resonates with women seeking vitality and balance in their lives. After years of navigating health issues, Hannah sought ways to heal herself from within. This led to her exploring modalities outside of conventional medicine. While caring for her mum, who was diagnosed with cancer, Hannah began making a mix using the finest organic NZ barley grass, Ceylon cinnamon, and matcha green tea, and Goddess Greens was born.
“I wanted to create a daily drink for mum, that was simple yet deeply nourishing,” Hannah explains. Crafted with care, Goddess Greens supports digestion, energy, gut health, and hormonal balance.
Leaving nursing to become a holistic health coach, Hannah says, “I’ve always been fascinated by human vitality – what makes people truly thrive. So many of us are conditioned to give and give, often at the expense of our own well-being. My role is to help women reconnect with themselves, to rediscover their worth and their joy.” Hannah’s warmth and openness make her sought-after as she supports clients to overcome low self-worth, navigate parenting challenges, and build healthier relationships.
“My role is super fulfilling and has given me passion and purpose in life. To help people that are struggling or are at rock bottom is a privilege. I don’t preach perfection; my coaching is about creating a safe space for women to be real and to grow.”
Hannah and travel broker Sarah McDonald host wellness retreats that are designed to rejuvenate and inspire. The fully immersive experiences offer a complete physical, emotional and mental reset. “The retreats are a chance to pause, reflect, and rejuvenate,” she says. “I’ve grown a lot as a person over the last six years, and I want to show other women that it’s never too late to create a life you love. Our retreats allow people to fully switch off from daily life and be completely looked after. You can feel the energy shift from day one, it’s truly amazing, I can’t put it into words. The emotional and mental weight just falls away.”
The follow-on benefits are fantastic too, says Hannah, as people go home with more direction and greater mental and emotional strength. “Our retreats have a ripple effect. By choosing yourself in this bold and beautiful way, you positively impact your relationships, too.”
Running A Nourishing Notion involves the online retail of a range of products, transformational coaching, and wellness retreats, but Hannah is bringing her journey full circle, by scaling things back in 2025. “I thrive on variety, but as a mum, I have figured out that less is more. This year, I will be wholly focused on the retreats and coaching, while still offering my Goddess Greens product through a New Zealand supplier. I am ‘walking the talk’ and look forward to living a simpler life.”
anourishingnotion.co.nz