Parramatta Times - June 2024

ADRAFT 25-year vision that charts the transformation of Parramatta to a global powerhouse by 2050 and invites individuals and businesses to “start their story” in the City is now on public exhibition. Parramatta 2050 outlines a bold

long-term vision for the City that leverages Parramatta’s existing strengths, advocates for new opportunities and investment and articulates Parramatta’s offer to a global audience. “This is Council’s pitch to secure Parramatta’s position on the world stage,”

l 46,000 Facebook followers

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said City of Parramatta Lord Mayor Cr Pierre Esber. “We want to see Parramatta recognised internationally as a place where people gather to share their ideas and collaborate, create firsts and where great ideas can build momentum. Full story: 4.

l Multiple packages available www.jobswesternsydney.com.au

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REDESIGNED RIVERSIDE OPENS 2028

Bringing finest Broadway shows

„ ELIZABETH FRIAS

THE highly anticipated reconstruction of Riverside Theatres begins next year following a $188M Western Sydney Infrastructure Program joint funding by the Parramatta City Council and NSW government.

Opening in 2028, the premier performing arts centre in Sydney’s second CBD showcases the reimagined theatres with nearly 3,000 seats and entertainment facilities all set to accommodate a new generation of visitors.

It is designed by internationally acclaimed Cox Architecture, 3XN Architects, designer Aileen Sage, Turf Design Studio and Bangawarra who put their talents together for the winning final product.

NSW Minister for the Arts, John Graham said the redevelopment of Riverside Theatres hinged on its rich history in Western Sydney, adjacent to another significant landmark, the Powerhouse Museum.

“It will open across the river from the Powerhouse, two significant landmarks that will transform and reimagine Parramatta’s cultural precinct,” Mr Graham said.

“The redevelopment will ensure people across Western Sydney have a new and reimagined performing arts

centre that will allow the arts community and audiences to enjoy more performances on a far bigger stage.

“I’m also excited about the flow-on benefits for the nighttime and visitor economies, particularly with the opening of the Western Sydney Airport [in 2026].

Parramatta Lord Mayor Pierre Esber said the Riverside redevelopment is a monumental step in Parramatta’s journey into a global city with the iconic venue as a world-class performing arts centre, welcoming more than 400,000 visitors per year.

“Once completed, Riverside Theatres will be a world-class performing arts centre featuring state-of-the-art facilities and enhanced public spaces that will double its capacity and supercharge the City’s night-time and visitor economies,” Mayor Esber said.

“The reimagined Riverside Theatres will attract talent to Parramatta as we become an epicentre for creativity with our deep roots in arts and culture alongside the new Powerhouse Parramatta.

“Our community will soon have access to a state-of-the-art facility that will attract major Australian works and the best of Broadway, and the West End shows to Parramatta for the first time.”

The features include new 1,500seat Lyric Theatre, 760-seat Riverside Playhouse Theatre, an all-new 420-seat black-box drama theatre and stateof-the-art 80-seat digital studio and cinema and enhanced public spaces.

The Cox Architects design was chosen from a field of five entries by internationally acclaimed design teams.

Riverside Theatres director Craig McMaster said the new venue ushered beginnings from its “35 years history as an award-winning cultural anchor for our community” and “opens the door to bringing the best in international and Australian performances directly to audiences from Parramatta and across NSW.”

Premium land release coming soon

Set in one of the fastest growing LGAs in Australia, Oran Park is a thriving, peaceful, master planned community of new homes, wide open spaces, exceptional new schools and expanding dining and retail precincts.

Premium land is scheduled to release soon and there’s a lot to fit every budget and lifestyle.

• Well positioned near the rapidly expanding Oran Park Town Centre

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Visit the Sales Office today and discover all Oran Park has to offer. Scan the QR code to register your interest to be informed about future land releases.

The winning Cox Architects design of the new Riverside Theatres funded with $188 million from Parramatta City Council and NSW Government’s Western Sydney Infrastructure Program.

Arts Minister John Graham and Parramatta City Lord Mayor Pierre Esber unveils the new Riverside Theatres design.

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ISSUE 50 JUnE 2024

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ARTISTS CALL PARRAMATTA HOME

New studios come to Granville

TWELVE talented artists have been selected to call Parramatta Artists Studios (PAS) home at its new facility in Granville.

Ranging from diverse backgrounds and stages of their career, the artists have a flexible space to work towards exhibitions, refine their creative practices and to make career-defining connections with leaders in the contemporary art sector.

City of Parramatta Lord Mayor Cr Pierre Esber said the PAS program offers emerging and established artists an opportunity to share their creative experiences.

“We’re excited to see what these artists can achieve as they connect with each other and Parramatta’s wider community while contributing to our vibrant culture,” Cr Esber said.

“Since 2006 PAS has provided hundreds of aspiring and recognised artists with opportunities to develop their studio-based practices, a rarity across Sydney.

“Some have earnt international recognition for their work, such as contemporary artist Serwah Attafuah, from PAS’ Rydalmere studio program, who

exhibited work at Amsterdam’s Felix Meritis last year and is in the Biennale of Sydney this year.”

Local emerging artist, Bonnie Huang will be working on their first solo exhibition while at PAS and looks forward to connecting with other artists and the wider community.

“For me, PAS has been a huge factor moving into arts more professionally and I’m excited to be among many diverse and intergenerational artists as we connect and support each other,” Huang said.

Pakistani-Australian interdisciplinary artist, Audrey Newton is a dedicated arts practitioner combining art and writing in her artwork and is excited to have a workspace for her upcoming exhibition interstate.

"I’m looking forward to connecting with the other artists and working in a larger scale space with new material,” Newton said.

Audrey and Bonnie will be joined by fellow artists, Marian Abboud, Kirtika Kain, Celine Cheung, M. Sunflower, Anney Bounpraseuth, Keg de Souza, Morgan Hogg, Monica Rani Rudhar, Ali Tahayori and Abdullah M. I. Syed.

An official opening of the Granville site will take place in the coming months followed by a program of public workshops, tours and events.

The 12 new studios at Granville are in addition to the six existing PAS studios at Rydalmere, expanding the City of Parramatta’s support for artists from Western Sydney and beyond.

Opening of the studios.

PARRAMATTA’S BOLD PITCH TO THE WORLD

ADRAFT 25-year vision that charts the transformation of Parramatta to a global powerhouse by 2050 and invites individuals and businesses to “start their story” in the city is now on public exhibition.

Parramatta 2050 outlines a bold long-term vision for the City that leverages Parramatta’s existing strengths, advocates for new opportunities and investment and articulates Parramatta’s offer to a global audience.

“This is Council’s pitch to secure Parramatta’s position on the world stage,” said City of Parramatta Lord Mayor Cr Pierre Esber.

“We want to see Parramatta recognised internationally as a place where people gather to share their ideas and collaborate, create firsts and where great ideas can build momentum.

The draft Parramatta 2050 vision outlines the Council’s commitment to six city shaping initiatives including to become:

• Western Sydney’s job engine creating an additional 150,000 jobs.

• An epicentre of creativity, building on the reimagined Riverside Theatres and Powerhouse Parramatta with a new world-renowned contemporary art gallery, live music venues and enhancing Parramatta’s night-time economy.

• The home of festivals, sports and

entertainment including the E-sports capital of Australia with a multi-purpose indoor arena and making Parramatta the home base of national sporting teams.

• A world leader in First Nations partnerships.

• The most globally connected university city in the nation with a new university campus at Westmead; and

• An unrivalled River City with a continuous green corridor between Lake Parramatta and Sydney Olympic Park.

The vision identifies potential for

five globally relevant districts across the city – each with their own distinct identity and jobs focus and linked by the Parramatta River and improved transport connections including the Metro.

It includes:

• Health and Innovation District in Westmead and North Parramatta that’s a world leader in medical research, technology and well-being.

• Headquarters District in the CBD that is home to some of the world’s biggest businesses and key government departments.

B E P A R T O F T H E A L I V E

• Model City District around Camellia and Rosehill that sets the standard for green jobs, green infrastructure and regeneration.

• Future Jobs District in Silverwater that will be a hub for new industries; and

• Celebration District at Sydney Olympic Park where people gather for major sporting and cultural events.

The draft vision also proposes creation of a new body, Parramatta International, to foster economic development of the City’s key industries and work with State and Federal agencies to seek international investment.

“This vision is about better connecting Parramatta to the world – through business relationships, through cultural connections and with transport including to a new international airport in Western Sydney,” Cr Esber said.

Cr Esber said the exhibition period was an opportunity to help shape a strategy that will impact the city for generations.

“We want our community to have their say on what our city’s future looks like and how we want to be seen by the rest of the world,” Cr Esber said.

The draft Parramatta 2050 document will be on public exhibition until Friday July 19. To have your say, visit Participate Parramatta.

Celebrating 11 bllion returns

RETURN and Earn in NSW has celebrated recycling 11 billion bottles, cans, and cartons since its 2017 inception. The scheme has returned $1.1B in refunds to the public and raised $54M for charities and community groups. It has helped alleviate cost-of-living pressures and supported organizations like Little Wings. The initiative, partnered with TOMRA Cleanaway and funded by the beverage industry, contributes significantly to Australia’s circular economy.

Surgical wait list reduced

The NSW Government is reducing the surgical wait list by embracing short stay and same-day surgeries. The Same Day and Short Stay Joint Replacement Program allows patients to go home the day after surgery when appropriate. Based on research, this program supports home recovery with prehabilitation and post-operative care. Early results show promising increases in same-day surgeries, improving patient experience and hospital capacity.

The pilot aims for faster recovery and reduced hospital pressure.

Urgent servicescaredeliver

SINCE mid-2023, NSW’s Urgent Care Services have had over 55,000 visits, reducing emergency department pressure. By April 2024, there were 10,628 visits to GP-led services and 44,555 to Local Health District-led services. The NSW Government has opened 16 Urgent Care Services, with

plans for 25 by mid-2025. Gregory Hills Urgent Care Service, open since February 2024, has had 580 visits, offering non-emergency treatment daily.

Pay rise for ATFE teachers

TAFE NSW teachers will receive their largest pay increase in two decades with a 4% salary and allowance rise, following the NSW Labor Government’s removal of the public sector wages cap. Starting salaries will increase from $88,842 to $92,396, and top-scale salaries from $105,362 to $109,576. This one-year agreement begins February 2024 and aims to address the skilled worker shortage and enhance TAFE NSW’s attractiveness for industry professionals.

Call for review of hardship

THE Australian Financial Complaints Authority (AFCA) supports ASIC’s call for lenders to better assist customers facing financial hardship. ASIC’s report highlights lenders’ shortcomings in providing adequate hardship support. AFCA’s data shows a 25% increase in financial difficulty complaints in 2023, with a third related to home loans. AFCA urges lenders to offer individualized assistance and avoid “cookie cutter” responses. AFCA continues to monitor these trends to address systemic issues.

Seatbelt rules camera enforced

STARTING July 1, 2024, Transport for NSW will enforce seatbelt rules using mobile phone detection cameras. A new advertising campaign

launching Sunday will remind drivers of this change. Secretary Josh Murray emphasizes the serious consequences of not wearing seatbelts, citing 150 fatalities between 2019 and 2023 due to improper restraint. The campaign will highlight correct seatbelt use and the importance of driver responsibility for passenger safety.

Pizza Hut fined $2,502,500

PIZZA Pan Group Pty Ltd, trading as Pizza Hut Australia, was fined $2,502,500 for breaching Australian spam laws by sending over 10 million unauthorized marketing messages from January to May 2023. An ACMA investigation found that Pizza Hut sent 5.9 million messages to customers who had not consented or had withdrawn consent and 4.4 million without an unsubscribe option. Pizza Hut has committed to a three-year compliance review and regular reporting to ACMA.

Coles top ranked for inclusion

COLES Group has been ranked number one in the Access and Inclusion Index 2023 by the Australian Disability Network for its commitment to closing the disability inclusion gap. Coles’ initiatives include expanding Quiet Hour, implementing Disability Confidence Training, and launching an Autism Support Hub. With 7.6% of its 120,000 employees identifying as disabled, Coles continues to enhance workplace inclusivity and accessibility for customers and employees with disabilities.

MAGAZINE

SCHOOL’S BOOSTS ENROLMENTS WITH TECH APPROACH

Transforming the student experience

„ ELIZABETH FRIAS

CUTTING-edge technologies for 21st century teaching has caused a school in Western Sydney dramatically grow its enrolments.

Australian Christian College in Marsden Park recently unveiled its high-tech learning hub wing with the latest features delighting its 650 secondary students who will be taught how to utilise them.

The hub has two film production studios where they can shoot and edit footages, two podcast studios, a Virtual Reality lab, separate Robotics and Mac labs – where students are shown every tech tool they need to produce media genres used in today’s world of digital technology.

Opening the hub is meant to upskill the students even before they start an arts or STEM degree at university, making the school attractive to families with enrolments “incredibly growing” three times since 2019, ACC principal Brendan Corr said.

“These new facilities put us in an ideal position as educators to prepare our students for the rapidly changing workforce they will enter,” Mr Corr said.

“They’ll have access to a teaching environment that will engage, challenge and delight them.”

The hub comes at a time when the world of education is embracing 21st century innovative teaching methodologies and integrating technology as tools into the classroom, Mr Corr said.

The school’s new hub became a reality through the Building Grants Assistance Scheme program funded by the NSW government.

At the opening, Mr Corr invited the NSW minister for education and early learning, Prue Car, Blacktown City Council members, school officials, teaching staff and the excited students with their families to celebrate the opening.

Mr Corr toured them to the three-storey high-tech learning hub fitted out with a range of learning facilities to accommodate over 650 students enrolled in the secondary school section of ACC which caters for students from Kindergarten and Primary school levels.

The new hub building will accommodate secondary students and even younger students whose interests are include the innovative technologies at the school.

“While the Secondary building will accommodate over 650 students, both are welcome additions to the community and will continue to ensure that students are well known, well-loved and well taught,” Mr Corr said.

“We’re thankful to the State Government for the funding assistance to provide our school community with these campus enhancements.

“Students will have access to the buildings immediately, getting their hands on high-tech equipment and brand-new classrooms with the support and oversight of fulltime industry professionals.”

The school applied for the grant to upgrade their teaching facilities following the wishes of parents in Western Sydney surveyed by McCrindle Research in 2019, Mr Corr said.

More than 73 percent of parents whose children are enrolled in various schools in Western Sydney are “looking for the integration of technology and critical thinking skills into their child’s education,” Mr Corr said.

The school in Marsden Park is among the 13 campuses run by the ACC across the country which also accepts students enrolling in distance education pathways.

This article first appeared in www.relevancemagazine.au

Have your say on the future of the site north of St John’s Cathedral

The Department of Planning, Housing and Infrastructure wants your feedback on the proposed changes to the site on the northern side of St John’s Cathedral, Parramatta.

The changes are outlined in an ‘explanation of intended effect’ document, which is on our website: planningportal.nsw.gov.au/stjohns

Have your say by 5pm Monday 24 June 2024.

The facilities at ACC’s high-tech learning hub are igniting the interest of many students who are wired to technology as they learn arts and STEM.

in Western Sydney Lowering your D ABETES RISK

Western Sydney is a known diabetes hotspot with rates far higher than the NSW average. The region is home to over one million adults, and NSW Health estimates 13% of them are diagnosed with type 2 diabetes and 38% are at high risk of developing diabetes1

Western Sydney Diabetes (WSD) is a collaborative initiative led by the Western Sydney Local Health District, Western Sydney Primary Health Network, Diabetes Australia, and the Department of Planning, Housing and Infrastructure.

This year WSD is celebrating 10 years and is dedicated to enhancing diabetes prevention and management efforts through a series of partnerships and innovative programs. The WSD team provide educational resources to educate the community on the high rates of type 2 diabetes in Western Sydney, prevention and how they can detect it early.

What is Diabetes?

Diabetes is a condition where there is too much glucose (blood sugar) in the blood. This is normally due to low insulin levels or ineffective insulin which normally helps break down the glucose. Over time, high blood sugar levels can cause long-term damage to your heart, kidneys, eyes and feet.

If people with prediabetes lose 2kg and keep it off, then one in three people will not progress to getting diabetes.

If people with diabetes lose 10% of their bodyweight, in the first six years of diagnoses, 80% of them can achieve remission.

The haemoglobin A1C (HbA1c) is a blood test used to assess how well your glucose has been controlled over the previous few months. If people with diabetes can keep their HbA1c levels less than 7% and other heart risk factors low, they can reduce their risk of complications from the disease, similar to those without diabetes.

1 Western Sydney Diabetes – Year in Review

Year in Review - Western Sydney Diabetes

Lowering Your Risk

More than half of Western Sydney’s population could be at risk of developing type 2 diabetes. It is important to be aware of things you can do to lower your risk of developing diabetes. You can lower your diabetic risk if you:

9 Eat a balanced diet of whole foods

9 Exercise regularly

9 Manage your weight

9 Limit consuming processed sugars and fats

9 Avoid smoking

9 Have regular health check ups

Are You at High Risk of Diabetes?

If you fit any of the following criteria, you should go to your GP and consider getting tested for type 2 diabetes:

9 Have a family history of diabetes

9 Have an inactive lifestyle

9 Are overweight or obese

9 Had diabetes during pregnancy

9 Have a Pacific Island, Indian subcontinent, African, Asian, South Asian or Aboriginal and Torres Strait Island background

Healthy Living Options for Western Sydney is a guide to free or inexpensive programs which aim to help Western Sydney community members stay fit and healthy.

Resources and Education

WSD has produced numerous educational resources, including 100 videos delivered by staff specialists about diabetes impact on hearing, feet, also diabetes prevention, diet and different diabetes medicines. They have also developed multicultural videos delivered in Chinese and Tamil.

Visit the WSD resources page to watch these videos.

Ongoing Activities

Workers Blacktown run free weekly line dancing classes on Wednesdays from 2:30pm . No partner is required, this is a great way to get active and have fun whilst meeting new people.

National Diabetes Week

During National Diabetes Week the WSD team will spend a week at Workers Blacktown promoting early diabetes detection and prevention from Monday 15 to Friday 19 July.

with Emma Wilson

Jindabyne’s

premier accommodation

THIS chalet is authentically styled as a European chalet and the perfect place for families or couples to spend a weekend or a week exploring the Snowy Mountain area. With 12 boutique rooms, mix of queens and quad beds mainly with ensuites, it is elegantly luxurious with stunning furnishings and thoughtful touches such as keep cups and slippers.

Bathrooms are kitted out with sustainable and local Snowy Mountains Soap Merchants products and your host is friendly and loves to share info on where to ski, hike, shop or dine. Breakfast sourdough is

sourced from the local Snowy Mills bakery with freshly made bircher muesli and homemade puddings. Graband-go breakfasts (bacon and egg wraps, fruit, muffin and juice box) are also ready for early-bird skiers. It’s a relaxed fireside family environment, great for children but it’s also good for a romantic getaway and if you’re not skiing the chalet’s book-filled lounges are the perfect place to relax and it’s just a 5 minute walk to the heart of town.

Book directly through chaletalpina.com.au.

Lonely Planet book Epic Snow Adventures of the World

THE team at Lonely Planet have done it again with a book of 150 of the most thrilling winter adventures. If you want ‘organised’, this is it, as each adventure is rated easy, harder and epic and divided into geographic regions. There is

every winter adventure you can think of, from fat bike tours, dog- sledding in Europe, or Arctic Polar Bear safaris in Churchill Canada. Lonely Planet, $44.99 is available at your favourite bookstores or contact www.shop.lonelyplanet.com

Best snow transport to Perisher, Thredbo

LEAVE your car at home in winter as the mountain shuttle bus up to Thredbo and Perisher resorts ($10 each way) has a bus stop directly across the road from Chalet Alpina. Alternatively drive to Jindabyne’s

Station Resort and leave your vehicle there while you enjoy the snow. Buses come regularly and are just $10 per person one way. This means you save on National Park fees and you get to relax on the bus and enjoy.

with Emma Wilson

Hidden gem of Sydney CBD

What a find! Walk along bustling Kent St in Sydney’s CBD and you’ll discover an award-winning architecturally designed Skye Suites hotel by Koichi Takada. This hotel has a suave and sophisticated theme and stunning indoor swimming pool and spa area, gym and foyer. Located within the rejuvenated pedestrian area where diners are absolutely spoilt for choice for

coffee, cocktails, Japanese and French fusion, it is the perfect CBD getaway or overnight treat combined with dining or a theatre visit. Hotel rooms are generously sized and gorgeously styled modern studios, one- and two-bedroom suites and the hotel has packages to suit visitors enjoying the nightlife with late check out and mini-bar inclusions. Head to skyesydney.com.au/

EN Hotel, Shibuya, Tokyo Japan

Alovely hotel to explore colourful Shibuya town on a stopover in Tokyo. Clean and tidy rooms with a cool bar in the basement and a different Japanese cultural theme of every floor. Read the full article of what to do in Shibuya in digital magazine www. snowaction.com.au

Women in boating and yachting

DID you know only 7.9% of the 216,317 boats registered with NSW Maritime are registered to females and only 14.7% of boat licenses are held by females?

Fortunately, incredible progress is happening and if you’re keen to learn about career pathways or recreation in the marine industry and meet exciting changemakers in person, head to the Sydney International Boat Show 1- to 4 August 2024 at Darling Harbour.

There will be stage speakers and panels during these four days, as well as opportunities to check out the vast range of boats. Lisa Blair is an Australian adventurer who recently set two new World Sailing Speed Records for the fastest time Sydney to Auckland and first woman setting a solo monohull record.

and those keen to get more involved.”

Nic Douglass, ‘Sailor Girl, is a threetime Open World Champion in fleet sailing with two Olympic Grade Ones in Match Racing and feels hopeful women’s participation in the marine industry will improve. “We had the first female, Elizabeth Hovey, win the America’s Cup this year. I think if you see it, you can be it. We must have open and inclusive conversations and say –hey come along? Or – have you ever thought about doing this? (sailing or boating in some capacity)”.

Little Piece of France on Sydney Harbour

TAKE a drive to Sydney’s Harbour’s hidden destination, L’Heritage Chowder Bay or catch a water taxi from the CBD. This gorgeous renovated French bistro will transport you to France with its elegant decor, excellent selection of wines and one hat status. Frenchborn chef Julien started his career in busy Parisien kitchens and has worked side by side with leading French chefs and is passionate about his menu of classic French dishes and new creations. L’Heritage has a Sunday Roast deal with a glass of wine and mid-week three course specials, bookings essential 99681658.

Tracy Souris, Marina Manager of Sydney’s largest Dry Stack Facility and Marina, Sydney Boathouse, also sits on the Boating Industry Association Board and Chairs the Women in Boating Committee, will be at the show and says, “This committee was established to promote female involvement in recreational boating and provide career pathways into what has been traditionally a very male-dominated space. The key is visibility, seeing women at marinas, on the water, getting involved and having a go.

“Working towards a value mindset, will see the industry valuing women’s contribution regardless of experience, position or achievement. The committee hopes to build better connections between people already in this industry

David Kurchee from Freedom Boat Club (FBC) is thrilled to see female memberships slowly growing (75,000 members in 415 locations worldwide including Sydney). “Women are not just sitting beside their husbands anymore but driving the boats and enjoying the experiences.

I think because the process is made so simple, you join through the app and just show up and make memories out on the water. We help with everything from getting a boat licence to training, you don’t even need to clean up!” FBC has a stand at the Sydney International Boat show, so come and have a chat.

Adult tickets to the Sydney International Boat Show are $25 + booking fee (pre-booked early bird till July 17th) or $29.50 + booking fee from July 18th (children under 16 with a paying adult are free) and tickets go on sale on June 5th. Early bird ticket purchasers also have the chance to go into the draw to win AUD$10,000 in ‘Boat Show Dollars’ to spend with an exhibitor at the Show. Visit: www.sydneyboatshow.com.au

Tracey Souris.

STAY FIT WITHOUT THE GYM

8 tips for home workouts

STAYING fit and healthy doesn’t require a gym membership or expensive equipment. With a bit of creativity and commitment, you can achieve and maintain fitness at home, in your neighborhood, or even at the office. Here are several effective ways to stay fit without setting foot in a gym.

1. Embrace Bodyweight Exercises:

Bodyweight exercises are a fantastic way to build strength, flexibility, and endurance without any equipment. Exercises such as push-ups, squats, lunges, and planks can be done anywhere and provide a full-body workout. Start with basic variations and gradually increase the intensity by adding more repetitions or trying advanced versions of these exercises. For instance, progress from regular squats to jump squats or from knee push-ups to full push-ups.

2. Incorporate Cardiovascular Workouts:

Cardiovascular exercise is crucial for heart health and overall fitness. You don’t need a treadmill or elliptical machine to get your heart pumping. Simple activities like brisk walking, running, cycling, or jumping rope can effectively improve your cardiovascular fitness. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. If you’re short on time, high-intensity interval training (HIIT) can be a highly effective alternative. HIIT involves short bursts of intense activity followed by brief recovery periods and can be done with exercises like sprinting, burpees, or mountain climbers.

3. Utilize Home Fitness Videos and Apps:

There is a plethora of fitness videos and mobile apps available that offer guided workouts for all fitness levels. Platforms like YouTube, fitness streaming services, and mobile apps provide access to workout routines ranging from yoga and Pilates to kickboxing and dance. Following a structured program can help keep you motivated and ensure you are working out effectively.

4. Practice Yoga and Pilates:

Yoga and Pilates are excellent for building strength, flexibility, and mental focus. They require minimal equipment—just a mat and some comfortable clothing. These practices emphasize bodyweight resistance and controlled movements, making them ideal for home workouts. There are many online classes and tutorials available that can guide you through various routines, whether you’re a beginner or more advanced.

5. Engage in Outdoor Activities:

Outdoor activities like hiking, swimming, kayaking, or even gardening can provide a great workout while also offering the benefits of fresh air and nature. These activities often engage multiple muscle groups and improve cardiovascular health. Plus, spending time outdoors can boost your mood and reduce stress.

6. Stay Active Throughout the Day:

Incorporating more movement into your daily routine can significantly impact your fitness levels. Take the stairs instead of the elevator, walk or cycle to work, or do quick stretching exercises during breaks. Even small changes, like standing instead of sitting while working or walking during phone calls, can add up to improved fitness over time.

7. Create a Home Workout Space:

Designating a specific area in your home for exercise can help you stay committed to your fitness routine. This space doesn’t need to be large—a corner of a room will suffice. Equip it with a mat, resistance bands, dumbbells, or any other small fitness equipment you have. Having a dedicated space can make it easier to stick to a regular workout schedule.

8. Stay Accountable:

Finding ways to stay accountable can help you maintain your fitness routine. Consider working out with a friend or family member, joining an online fitness community, or keeping a workout journal. Setting specific, measurable goals can also keep you motivated and track your progress.

QUICK CROSSWORD

1 The Hoysala Empire ruled in the south of what country between the 10th and 14th centuries?

2 In the children’s cartoon Tom and Jerry, what sort of animal was Jerry?

3 US singer/songwriter Henry John Deutschendorf, Jr was better known by what name?

4 True or false: elephant seal bulls can grow to 7m long?

5 The Scandinavian Peninsula covers which three countries?

6 Which Australian band released a remix of the ABC News theme song in 2010?

7 Before Mick Malthouse, who was the coach of the Collingwood Football Club?

8 In Roman mythology, who was the god of love?

9 In what year did Frank Sinatra (pictured) release the song My Way?

10 Not including Australia, how many countries have a flag that is only red, white and blue?

ENTERTAINMENT CROSSWORD

ACROSS

2 Big-budget adventure starring Alexander Skarsgård as the title character, The Legend of – (6)

4 2014 British drama starring Max Irons, – –Club (3,4)

9 John Ford classic starring John Wayne and Maureen O’Hara (3,5,3)

11, 25-down British actor and comedian behind fictional radio and TV star Alan Partridge (5,6)

Insert

12 Dystopian series based on the novel by Margaret Atwood, The – – (9,4)

29 Actor who plays Neil Armstrong in the 2018 bio First Man (4,7)

30 Actor who portrays Dryden Vos in Solo: A Star Wars Story, Paul – (7)

31 Superhero played by Paul Rudd (3-3)

DOWN

1 US reality series looking at plastic surgeries gone wrong (7)

2 Robert De Niro and Anne Hathaway’s (pictured) 2015 comedy (3,6)

No. 042

15 The voice of King Julien XIII in the Madagascar films, Sacha Baron – (5)

16 Jim Carrey’s 1997 fantasy comedy (4,4)

18 2013 drama starring Naomi Watts and Xavier Samuel (9)

20 Action movie starring Bruce Willis and his daughter Rumer (7)

21 Actor (pictured) who plays old school tycoon Reuben Tishkoff in the Ocean’s film series, –Gould (7)

23 Debate forum hosted by Jenny Brockie (7)

24 Star of the title role in Scott Pilgrim vs. the World, Michael – (4)

25 See 11-across

27 Actor who played Harvey Dent in The Dark Knight – Eckhart (5)

HIDDEN WORD

Multiplication and division are performed before addition and subtraction.

13 Actor who plays Dominic Toretto in the Fast and the Furious franchise, Vin – (6)

15 Star of Shopgirl and Stardust, – Danes (6)

16 Gerard Butler action thriller, – Has Fallen (6)

17 Star of Steven Soderbergh’s Logan Lucky, – Swank (6)

19 Star of 8-down, –Judd (6)

22 Australian TV presenter and sports commentator, – Meadows (6)

26 Black comedy starring Edward Norton as identical twin brothers (6,2,5)

28 Japanese actor who plays Hogun in the Thor movies, Tadanobu – (5)

3 Acting siblings Patricia, David, Richmond, Rosanna and –Arquette (6)

5 Series starring Esme Creed-Miles, based on the film of the same name (5)

6 English comedian, actor and author, – Brand (7)

7 Nigerian-born star of cop show Shades of Blue, Dayo – (7)

8 Musical biopic based on the life of Cole Porter and starring 19-across (2-6)

10 Johnny Depp and Benedict Cumberbatch’s crime drama, Black – (4)

14 American musician who plays Cinna the stylist in the first two Hunger Games films, – Kravitz (5)

1. In which year was Cumberbatch born?

1980

2. Which prestigious school did Cumberbatch attend?

Harrow B. Eton C. Westminster D. None

3. For which series did Cumberbatch win an Emmy Award?

A. Sherlock B. Parade’s End C. Patrick Melrose D. None

4. Which animated character did he voice on film?

A. Simba B. Buzz Lightyear C. The Grinch

D. Mowgli

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