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February Wellness Guide: Thriving Through New Zealand's Summer

Welcome to the heart of summer in New Zealand! February brings the promise of long, sunny days and balmy evenings, perfect for exploring new ways to enhance our wellness journey. At PWR Fit Studios, we believe in the power of movement and nutrition to transform our lives. This month, let's explore comprehensive strategies for staying active, tips for sunshine, and dive into a nutritious recipe that will leave you feeling satisfied and revitalised.

Embracing Outdoor Fitness Adventures

Diverse Outdoor Activities for Everyone

New Zealand's landscape offers a playground for a variety of activities. Consider trying something new this summer:

  • Water Sports: Take advantage of our beautiful coastlines and lakes by trying stand-up paddle-boarding, surfing, or kayaking.

  • Mountain Biking: Explore local trails with breathtaking views. It's a fantastic way to improve cardiovascular health and enjoy the thrill of the ride.

  • Fitness in Nature: Do a workout session outdoors, or even an at home yoga session on the deck! Take yourself outside for a hilly walk with a friend or your family. Make the most of movements outdoors and indoors whilst we have all of this incredible vitamin D at our fingertips!

Safe Sun Exposure

Incorporating safe sun exposure into daily routines, especially before 9 a.m. for at least 20 minutes, can significantly enhance vitamin D levels and support natural melatonin production, essential for health and sleep regulation. Research underscores that while sun protection is vital for reducing skin cancer risk, avoiding sun altogether can lead to vitamin D deficiency, potentially increasing the risk of chronic diseases. A balanced approach to UV exposure, without causing sunburn, is thus beneficial for maximising vitamin D synthesis! So before you slip slop slap and wrap don't forget to give your body a natural dose of vitamin D!

Hydration is Key

In the summer heat, staying hydrated is essential for maintaining energy levels and ensuring your body functions optimally. Incorporate hydrating foods into your diet, such as watermelon, cucumbers, and strawberries, which are not only refreshing but also provide vital nutrients. As well as drinking enough water, if you are more active on some days than others, you may want to give yourself a water with some electrolytes in it too boost hydration!


We have an abundance of fresh fruit and vegetables all at a really great price at the moment, so make the most of getting in your micronutrients with consuming more vegetables and fruit. make salads of all kinds and serve them up with your favourite source of protein.

Even better if you know someone who goes fishing often and can provide you with fresh seafood to accompany your yummy veges!

Salad Idea: Makes for a great lunch or dinner!

Grilled Vegetable and Quinoa Salad:

This salad is a great combo of summer flavours and nutrition. Here's how to elevate it further:

Choose a protein source like grilled chicken, lean steak, fresh snapper or tofu to go with the salad.

Make the salad in one large bowl and serve with your appropriate serving of protein.


  • 1 cup quinoa, rinsed

  • 2 cups water

  • Assorted vegetables (capsicums, zucchini, eggplant), sliced for grilling

  • Olive oil

  • Salt and pepper

  • Lemon juice

  • Fresh herbs (e.g., basil, parsley)

  • Optional: feta cheese, cherry tomatoes


  • Cook quinoa in water until fluffy, about 15-20 minutes, then let cool.

  • Grill vegetables with a bit of olive oil, salt, and pepper until tender.

  • Whisk together olive oil, lemon juice, salt, pepper, and chopped herbs for the dressing.

  • Combine quinoa, grilled vegetables, and additional ingredients if using, in a large bowl.

  • Drizzle dressing over the salad, toss to combine, and serve.

  • For the dressing, use the following quantities: Adjust the quantities based on your personal preference or the size of your salad. This combination should yield enough dressing for a salad that serves 4-6 people.

  • 3 tablespoons of olive oil

  • Juice of 1 lemon (about 2 tablespoons)

  • 1/4 teaspoon of salt, or to taste

  • 1/4 teaspoon of black pepper, or to taste

  • 2 tablespoons of fresh herbs, finely chopped (basil, parsley, or a mix)

Mindfulness and Rest: Balancing Activity with Relaxation

Remember relaxation is a right ! You don't need to earn it!

Mindfulness Practices

Engaging in mindfulness practices such as meditation or deep breathing exercises can enhance your overall well-being. These practices help in managing stress, improving mental clarity, and enhancing emotional resilience. Make sure you are consciously making time for yourself too and not just filling up your social calendar, you don't want to burn the candle at both ends this summer. Be sure to take the time out to do things for yourself. If you said you were going to do a workout on a Sunday morning, but your friend was begging you to come out and have a couple of drinks , remember its okay to set a boundary and say no because of the plans you set for yourself. Especially if you just genuinely don't want to. Remember you can not pour from an empty cup.

Quality Rest

Ensure you're getting enough sleep. The body repairs itself during sleep, which is crucial after active days. Create a restful environment by limiting screen time before bed and keeping your bedroom cool and dark. It can be harder to sleep as the nights are hot and getting comfortable can be hard. Be sure to set up your sleeping space so you are cool and get the rest your body needs.

February in New Zealand offers a unique opportunity to focus on our wellness, with endless possibilities for outdoor activities and fresh, nutritious eating. By taking steps to stay active, and nourish our bodies with healthy foods and sunshine, we can make the most of this beautiful season. At PWR Fit Studios, we're here to support you on this journey, providing the motivation and community to help you thrive. Let's make this summer unforgettable, filled with joy, health, and unparalleled wellness.

Happy Wellness Feb !


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