Wellness with Waz

Hello there,

Well my Long Run (Walk) is progressing well this month.

Walking through my local bushland most mornings is such a great way to start each day. My body feels great and my mind is sharp ready to face the challenges of the day.

Thank you to everyone who has supported my cause to date (I will reach out personally shortly to say thanks). From 8.00am on Thursday, 24/09/26, your donation may be matched (up to a total of $50000), so if you are in a position to help, your support is appreciated.

I understand it is difficult to give to everyone you know doing an event like this because it seems someone is doing something like this every week. If you're like me, I support the events that have either impacted me and/or family close to me, so I get it if you can't offer financial support.

I am sharing my story in the hope that it may make a difference to even one man's life if it encourages him to get checked.

Stay Well
Waz

Eat, Move, Think & Sleep Well

The Long Run Help love go the distance and support Aussie men and families living with prostate cancer. Register for The Long Run or donate today!

Words of Wisdom with Waz on Wednesday

This week I want to talk about legacy.

Last Sunday evening in Melbourne, some of Australia’s and the world’s music stars came together to celebrate the music, career and legacy of Australian icon John Farnham.

It was also shown live in Hoyts cinemas, and I was there, watching from my recliner.

John was unable to attend in person due to his health, but the love, respect and admiration in that room was clear.

And it got me thinking.

What does legacy actually mean?

And maybe more importantly...

what legacy are we leaving behind?

Now, your legacy does not have to be enormous.

It does not have to fill stadiums.

It does not have to include hit songs that people will still be singing for generations.

Remember, it is not a competition.

Your legacy might be that you were a good friend.

Someone people could count on.

Someone who listened.

Someone who showed up.

It might be that you were a loving partner.

A present parent.

A caring grandparent.

A brother, sister, son or daughter who made others feel valued.

Maybe your legacy is found in the way you made people feel.

The encouragement you gave.

The kindness you showed.

The time you made for someone when they needed it.

The small gesture that meant far more than you realised.

Sometimes we think legacy has to be loud.

But maybe legacy is often quiet.

It is built in ordinary moments.

The phone call.

The hug.

The advice.

The forgiveness.

The example.

The way we treat people when there is nothing to gain.

And here is the question that sat with me.

Will the legacy we leave behind be the one we hoped to leave?

Or will we look back one day and wish we had loved more, laughed more, helped more, forgiven more, or simply been more present?

None of us knows how much time we have.

But we do get to choose how we use the time we have now.

So my question this week is simple.

Have you thought about the legacy you would like to leave behind?

And is it the same as the legacy you are actually building?

Stay Well
Waz

Eat, Move, Think & Sleep Well

Words of Wisdom with Waz on Wednesday

Well, it looks like routine, or the lack of one, got me again this week.

So instead of the world-changing words of wisdom you usually get from me...

today’s message is simple.

Take care of your relationships.

Family.

Partners.

Friends.

The people who matter.

With school holidays about to start for some, it can be easy to think we need to create big, expensive experiences to make memories.

But we don’t.

Go to the park.

Walk along the beach.

Visit the local museum.

Have a picnic.

Kick a ball.

Play a board game.

Sit outside and have a chat.

Sometimes the memories that stay with us are the simple ones.

The ones where people felt seen.

Heard.

Loved.

Included.

We have our grandchildren visiting for two weeks, so I’m looking forward to creating some beautiful memories with them.

Probably noisy ones.

Probably messy ones.

And hopefully a few magical ones too.

And if you’re in a relationship, take care of that as well.

Play nice.

Be kind.

And if things feel a little rough at the moment, maybe pause and remember what first drew you to that person.

What made you smile.

What made your heart soften.

What made you think, “Yes, this one matters.”

Look for that sparkle again.

Life gets busy.

Routines fall apart.

Plans change.

But relationships are where so many of our best memories are made.

So this week, maybe make a little extra time for the people who matter.

Stay Well
Waz

Eat, Move, Think & Sleep Well

During September I am doing the Long Run for Prostate Cancer.

Tomorrow is double donation day. Every donation made to my page tomorrow (Thursday 10/9) will be matched in effect doubling your support for men and families affected by prostate cancer.

https://www.thelongrun.org.au/fundraisers/warrenkavanagh/the-long-run-2026

Words of Wisdom with Waz on Wednesday

Well, I was back for one week...

and then I forgot to post the next week.

Clearly my routine and I are still in negotiations.

This got me thinking about routine and spontaneity.

Routine is important.

It helps us get things done.

It helps us make time for movement.

It helps us create better sleep habits.

It helps us eat better, think clearer, and remember to take a little “me” time before we completely run out of steam.

A good routine can be like an anchor.

It keeps us steady when life gets busy.

But here’s the thing.

We can also become so locked into routine that life starts to feel like a checklist.

Wake up.

Do this.

Go there.

Eat that.

Tick the box.

Repeat.

And while routines are useful, I’m not sure we were meant to live every day like a spreadsheet.

Sometimes we need to leave a little room for spontaneity.

Wake up with no plans and go for a drive.

End up somewhere you didn’t expect.

Go and see a movie just because.

Skip cooking breakfast and let someone else do it for a change.

Visit a local park.

Walk along the beach.

Find a nearby bush trail.

Wander through the Botanic Gardens.

Be a tourist in your own town and see what you discover.

And no, spontaneity doesn’t have to be expensive.

Sometimes it is just choosing to do something different.

A different path.

A different view.

A different conversation.

A different way to spend an hour.

Routine helps us build the life we want.

Spontaneity helps us remember to enjoy it.

So yes, have your routines.

Make time for the things that matter.

Move your body.

Protect your sleep.

Eat well.

Take care of yourself.

But don’t forget to leave a little space for fun.

A little space for surprise.

A little space for “why not?”

So here’s my question for you.

What could you do this weekend without overthinking it?

Stay Well
Waz

Eat, Move, Think & Sleep Well