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Claire Chitham

Early Bird Business: Sunrise is a powerful time to set intentions for the year ahead.

Early Bird Business: Sunrise is a powerful time to set intentions for the year ahead.

With the holiday celebrations winding down, it’s time to shift gears a little. And while any time is a good to start focusing on personal and spiritual growth, there’s no better moment than in the first month of a
brand-new year. Why? The New Year is essentially, a beginning. A fresh start. A new chapter.

It’s why, over the past few years, we’ve been focusing on the good habit of setting New Year rituals. What we’ve learnt by laying these puppies down in the first month of a new year is that they become really powerful tools for manifesting the shit that really matters.

These are the 10 good things we’re utilising to help us glide into 2019 with the support and structure we need to set intentions, adopt healthier behaviours and, ultimately, create our most awesome lives.

We hope they’ll inspire you to start a New Year ritual practice too.

10 Really Powerful New Year Rituals

  1. Daydream in nature - go to your favourite place in nature and relax, do nothing and just daydream about the stuff that makes you go “hmmmmm”.

  2. Surrender to the sun - Sunrise and sunset are powerful times to sit in nature, surrender and let the silence help you identify your intentions for the year ahead.

    Did you know that early morning light exposure can also help to sync your circadian rhythms (your sleep/wake cycles) and regulate your metabolism? One study has proved that those who get light exposure between 5am - 7am have a lower BMI (body mass index).

  3. Put your desire in a universe box

    Thanks to Gabrielle Bernstein, we trialled her spiritual practice of putting your desire in a universe box last year. We did this practice for 30 days and found it to be a really good thing. In fact, it is such a powerful way to attract energy, we’re doing it again this year.

    Basically, you need to finding a box. Anything will do. We used an old teak jewellery box but you could decorate a shoebox, as per Gabby’s suggestion. You then write your desire on a piece of paper and add it to the box. One week later, you take it out and burn it. PS. You can do a universe box any time, but it’s especially potent during the New Year or new moon phases.

  4. Work with 108
    All over the world, the number 108 represents wholeness or the totality of existence in a spiritual sense. It has significance in Eastern-based religions and yoga and dharma practices. This is because Vedic astrologers determined that the average distance between the sun, moon, and Earth is 108 times their respective diameters.

    The sacred number is accessed in many ways by different cultures. For example, in Japan, at the end of each year, a bell is chimed 108 times in Buddhist temples to finish the old year and welcome the new one. 

    You can access the power of this number to super-charge your intentions for the year ahead by meditating with a traditional mala bead necklace. A mala has 108 beads, plus one guru bead around which the other 108 beads turn like the planets around the sun. If you don’t have a mala, you can try a yoga practice that uses 108 kriya (prayer).

  5. Write it down - get out an old-fashioned piece of paper and your favourite coloured pencils and pens and make a mind map of your goals. Neuroscience has proven that when you write out your goals in ways you can clearly visualise, you are much more likely to achieve them. In fact, according to Forbes, “People who vividly describe their goals are 1.2 - 1.4 times more likely to successfully accomplish their goals.”

  6. Use sound therapy to clear energy - one of the easiest ways to clear energy blocks is to engage in sound therapy. You can do this for free by listening to your favourite music.

    Or you could try prānāyāmā. This is yogic breathing. Start simply by lying down on your yoga mat - with a support (such as a bolster or blanket) under your head and legs. Close your eyes and tune into the rhythm of your breath. Do this for one or two minutes.

    Then take a long, slow, quiet exhalation (breath out) until your lungs are empty. Breath in with a deep inhalation. Concentrate on filling both lungs evenly and expanding the chest up and outwards. When you exhale, synchronise the breath so both lungs empty together. Focus on the sound of your breath - creating an “ahh” sound as you breath in and “ssss” as you breath out. Continue breathing slowly like this for 10 minutes then relax. This breathing exercise soothes the nerves and calms the brain.

  7. Make a ‘good ‘n’ grateful’ list - Reviewing and reflecting about the things you felt grateful for last year is an awesome way to get into a “manifesting mindset” for what lies ahead. As with goal-setting, it’s all about getting that pen to paper and writing down what really rocked your world.

  8. Try colouration - If you find sitting down or lying down to meditate a bit too challenging and your mind wants to wander, try an active meditation instead before setting your intentions. A good way to do this is called colouration. Basically this is adult colouring-in.

    Source a decent colouring-in book from your local stationery shop or order a pretty cool illustration book online, pick up some pencils, find a quiet spot and get shady. One study found that five minutes of colouring in decongests the brain in a way similar to undertaking one hour of conventional meditation practice. We’ve tried it and it’s a fast route to market!

  9. Get dirty - Not only is starting a garden good for your tummy and the planet, planting a few vegetables can also have an excellent effect on our immune systems. It’s why at the start of the year we try to get a few good veges in the ground, even if, like now, it’s just a couple of pots of herbs on the windowsill. The point is to get dirt under the fingernails and to enjoy the satisfaction that comes with growing your own good food for the year ahead. For more on why getting dirty is really good for you, check out the work of Dr Maia Shetreat Klein.

  10. Wash it away - If you’re wanting to adopt a new health practice for the year ahead, why not try salt therapy. You can do this easily by nasal cleansing - where you add salt to warm water and flush it out your nostrils each morning, by swimming in the ocean or trying a float. Salt helps flush toxins from the body to renew and rejuvenate you for the year ahead.

Box It Up: Write down your desires for the year and put it in a universe box… then burn one week later.

Box It Up: Write down your desires for the year and put it in a universe box… then burn one week later.

Do you have good rituals you love that really work for you? We’d love you to share them with the GFU community so we can all raise each others’ vibrations. Post your intentions on social and tag us @goodforyoutv


Claire Chitham

It's fun to learn with your friends, but there's a serious need for these skills... Check our vid below!

It's fun to learn with your friends, but there's a serious need for these skills... Check our vid below!

Whether you ever have to use the tools or not, learning techniques around self defence fill you with a sense of power, confidence and hopefully the strength of mind to walk taller in the world. 

Recently Reebok NZ held a free Self-Defence class to over 150 women in central Auckland. Our GFU crew member and friend Zoë Bell was an inspiring hostess with the most-ess who opened the session and helped demonstrate all the techniques taught during the class.  After a twenty minute warm up from the legendary Les Mills Body Combat trainer Rachel who got us all psyched and energised - we then embarked on a forty minute lesson taught by master trainer Charlie Riley from SAFE. He travels the length of New Zealand teaching self defence techniques to women, men, in schools - to whoever will listen! He was a fast and effective teacher, focusing on three particular techniques for our class since we had such a short time span to learn them in. 

We put them into practice - safely - on each other, and got used to employing the most important principles Charlie asked us to focus on. The main aim is not to engage in the fight should there be one. The main aim is to get away as fast as possible from the danger. RUN. If that is difficult because someone has a physical hold on you  - then grab, maul, scratch, kick, elbow, slap, punch, gouge as MUCH as you can in order to DISABLE them - you only need the smallest moment -  then RUN. 

So Hurt them to Disable them, then get the hell out of danger. 

Women will often be the physically weaker or smaller one in a fight, thats what bully's do right? But learning techniques like this and having a stronger mental attitude towards the idea of being attacked or in physical danger - such as 'I can get myself out of here' instead of a victim mentality is an empowering thing to carry around with you. 

We highly recommend Charlie as a teacher - get him to your workplace, school, group of friends. Spending an hour learning something you hope you'll never have to use, but know is a powerful thing to have in your personal toolbox is VERY VERY GOOD FOR YOU :) WATCH OUR INTERVIEW WITH ZOË BELOW !! 


Claire Chitham


One of the best ways to create balance in life is to live more mindfully. It's something we strive hard for at Good For You. But life ain't always a bed of roses, sometimes things get rocky, right?. These are the five easy and effective self-care rituals we use when we need to heal:

1) Meditate for 10 minutes morning, night (or both!)

Meditation is an amazing tool to get focused, clear your head and ditch any resentments. Buy noise-cancelling headphones, roll out a mat or towel, lie down and find a quiet spot. You can recite a mantra to stay on track (we love 'SA TA NA MA'), try mala beads (which you count as you meditate) or listen to a guided meditation or soothing music. The more you practice, the easier meditation gets and it's also scientifically proven to boost your brain power. 

2) Write it down

Journalling is an excellent way to work through stuff by handwriting out your biggest fears and greatest desires. Find a journal that inspires you, put aside five minutes each day or half an hour each week and get writing. You'll be surprised at how quickly the process will help crystallise your thoughts and get in touch with your emotions.

3) Be your own cheerleader

It may sound a little too simplistic but speak to yourself as you would to others. Be accommodating and kind. Big ups yourself when you do a good job and be more lenient on yourself if things don't go your way. Turn the self-talk in your head into a positive conversation by literally giving yourself a BREAK!

4) Move for 30 minutes

You don't have to step into a gym or run lots of kilometres to enjoy the physical and mental benefits of exercise. Instead, just thinking of MOVING. And  aim to do that for 30 minutes a day. It doesn't matter whether you surf, swim, cycle, do yoga or pilates or just get outside for a walk, get those endorphins pumping by moving in a way you love every day. 

5) Tune in, drop out

We're all so connected in this 24/7 world that sometimes the best thing you can do for your self-care is to "drop out". Turn off your phone or wi-fi, ditch the screens and read a book or do some colouring in or get out into nature. Often the vastness of nature helps us re-connect with what matters and makes us perceive whatever problems we're facing with a truckload more clarity.


Claire Chitham


Good For You expert Susie Cleland is head trainer and co-owner of Suna Pilates. Susie's also a qualified holistic nutritional coach, Paul Chek and qualified TBM (Total Body Modification) practitioner. Luckily for all of us, she'll regularly be sharing lots of good-for-you tips and tricks about how to live your best life. The cool thing is the ideas are so easy 'n' quick you can EVEN do them in the car. Check out  on how to get your breathing under control when life seems a little overwhelming.