Sydney MamaMag Aug/Sep 2023

Aug/Sep 2023

WIN

A 5-NIGHT STAY AT PARADISE RESORT GOLD COAST

Health & Wellness

Sophie Guidolin

Gorgeous Gold Coast

Digital balance

Putting kids to work

Support and fun for the Sydney mum

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WINTER WONDER

While Jun/Jul was meant to be our party issue, it was far from a party in my life. In mid-June my worst nightmare happened. I lost my mum to cancer. I've often wondered how people manage without their own mum in their life. My mum was both a mum, a grandmother and my best friend too, especially the last 11 years as she helped me navigate single-motherhood and supported me in every aspect of my life. Without partners we were each other’s sounding boards for basically everything and I still daily think about texting her or calling to discuss something.

It had been a long two months of daily hospital visits, and sitting by her beside all day, so by the time she left us it was almost a relief. Not that it made the pain any easier. Almost serendipitously I had a trip to the Gold Coast planned with the kids and we left the day after Mum's funeral. It was exactly the break and distraction we needed and arriving on a 27-degree day in the middle of winter made it all the sweeter.

Destination Gold Coast treated us to three amazing places to stay, a host of fun activities including meeting this divine dolphin, and we popped in to see our friends at Paradise Resort who have kindly given us a 5-night stay to give away to one lucky reader. So make sure you hit the enter button on the next page!

I'm so grateful for such a wonderful holiday with my two kids and even more grateful for having had such a wonderful mum in my life for 45 years.

Sarah Cavalier Editor - MamaMag - @thecavaliermama

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CONTENTS

Entries are open to Australian residents only. 5 nights for 2 Adults and up to 2 Children (0-12years) in a Superior Resort Room plus continental breakfast daily. Flights not included. Competition starts Aug 1st 12.01am 2023 and closes Sep 30th 2023 at 11.59pm. Conditions: This prize is valid for travel until 15 December 2024 and excludes travel in high and peak periods. Bookings are subject to availability and vouchers may not be accepted on all dates. This prize includes one kids club or teen club session per child. The prize is not transferable and may not be exchanged for cash. Any unused portion will be forfeited. Vouchers will not be extended past the expiry date. All other expenses will be the responsibility of the prize winner including but not limited to current passports, spending money, transport to and from departure and arrival points, transfers, activities, gratuities, services charges, travel insurance, pre and post accommodation, optional activities or excursions and all other ancillary costs. Travel insurance is not included in the prize but is highly recommended. Visit www.mamamag.com.au/competitions for full terms and conditions.

Click here to enter

The opinions expressed herein MamaMag are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of Mama Creative Group. Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner. Some articles may contain affiliate links for which MamaMag may be paid a commission when readers shop these links. Shopping affiliate links makes no difference to the price you pay but helps fund MamaMag allowing us to provide our family-friendly resource to you for free.

WIN a 5 night family escape at Australia’s favourite family resort, Paradise Resort Gold Coast.

FLOURISH WITH SOPHIE

If you’re looking to improve your overall health and wellbeing or fix your work/ mum life balance, then mum of four Sophie Guidolin is the gal that has all the expert advice and experience that can help! An NLP master practitioner, published author, fitness model, qualified trainer (she has her own online platform THE BOD), nutritionist and wellness advocate, Sophie is passionate about empowering and inspiring other women to be fulfilled and aligned with their purpose. Her mission is to help provide the tools and guidance to restore your belief that the world is in your hands, you are in control of your life and you do have the power. Sophie says it’s a dream to be on this journey with women, especially mums, and this is just the beginning of what’s to come.

Sophie... tell us a little bit about you and your kids.

I’m a mama to four kids. Two boys and one set of girl twins. Early this year I gave birth to a daughter, Pixie, who was still born.

That’s a heartbreaking loss. How are you working through it?

I’m focussing on the smaller things in life like making my kids breakfast, running, training with The BOD, baking, ice baths, breathwork, meditation, saunas, sunrise beach walks, ocean swims and working on my new exciting work projects.

And when you’re not parenting you are…

I am a qualified NLP Practitioner, I have two apps (the Bod & Flourish and Fulfilled) and I have numerous books also. All of these projects came out of passion and love for fitness, mindset, Nutrition, health and wellness. I wanted people to have the tools to help them wherever they maybe in life.

How did you get into fitness?

I gained 20kgs with my first son Kai, through inactivity and poor nutritional choices and I ended up with gestational diabetes. I soon

became pregnant again with my second son Ryder so I never really lost that first pregnancy weight.

Whilst pregnant with Ryder, I started walking and I grew to love the feeling that exercising gave me. I decided to study fitness and nutrition whilst working two jobs and then decided I would start training for fitness competitions.

I grew massive shoulders and carved obliques because they were the only body parts I knew how to train! I burned up hours on the treadmill in a bid to get leaner, and I was under-eating, although I didn’t know that at the time.

Over time I learnt smart ways to incorporate structured weight training and tracking macros. I began eating WAY more and became healthier and got way better results. This led me to creating The BOD app.

You then went on to launch Flourish and Fulfilled in 2020. Tell us a bit about that and how it helps women.

I created Flourish & Fulfilled as I want to empower women to know they have everything they need to live a life of total fulfilment within themselves. I created our signature course Fi’nd Your Purpose’ where we dive into proven step-by-step formulas to discover what it is you truly need, uncover powerful lessons in self-love, learn how to set kind boundaries, regain power and ultimately get clear on what your life purpose is. It's basically a whole toolbox to live the best life possible!

How do you juggle kids and the many aspects of your businesses?

I have a really great support system and I have a great team in my business. I believe that having a great morning ritual helps me get prepared for the day alongside movement and a clear path of what my day/week and year will look like. I live for my diary.

What are your top 5 quick-tips for getting back into a routine in 2023?

Guided meditation

Meditation is such a powerful practice for the mind and can help us focus, shift negative thoughts, and regain a sense of calm.

Move your body

Exercise isn’t just for your body. Regular exercise can help to reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.

Practice gratitude

Practicing gratitude reminds you of the beauty in the little things in life that you currently have. It helps you look at situations in a more positive light, build stronger relationships with people you love, and helps improve your mental and physical well-being.

Limit your screen time

Unplug and just enjoy being present with your loved ones. It's incredible how being glued to our phones can cause added stress. You’ll be amazed at how much time you free up by not hopping onto Instagram every hour to have a little scroll.

Allow some alone time

Dedicate time to self-care every day, even if it’s just for 10-mins doing something just for you. Go on a walk by yourself, journal, watch a movie you want to watch or simply sit and do nothing. Self-care allows you to maintain a healthy relationship with yourself so you can properly take care of your mental health and well-being during this overwhelming time.

When you’re not working where will we find you?

At the beach, with my kids, having a margi with girlfriends or travelling!

And where can we find you online?

sophieguidolin.com.au

thebod.com.au

flourishandfulfilled.com.au

THE GORGEOUS

If you're thinking fun, family holidays, it's hard to go past the idea of a visit to the Gold Coast. It's affordable to fly to from most parts of Australia, it's packed full of fun and it's simply got something for everyone, no matter your budget.

I hadn't been to the Goldie since 2019, and a lot can change in four years. Both the age of my kids, hence the suitability of certain activities, but also things to do. Being one of the best tourist spots in Australia there is always new things opening. So of course when Destination Gold Coast asked if we'd like to come up for a visit, it was a resounding yes from me and the kids. But this wasn't going to be any old visit where you book into the one hotel for a week and get out and about exploring. This was a unique taste test of several styles of accomodation alongside some of the best attractions this sunny destination has.

The Gold Coast has so much more to offer than just the glitz of Surfers Paradise, so our first stop was to head for the hills. High up in the mountains, about an hour's drive from Surfers is Tambourine Mountain, home of Cedar Creek Lodges. Cedar Creek is located amongst 114 hectares of subtropical rainforest and the open woodlands of Thunderbird Park. What a stunning location packed full of fabulous fun. We started our adventure checking into our glamping tent accommodation. We'd never glamped before but let me tell you, we will again. It was so fun. We were lucky enough to snag The Woodlands Family Luxe Tent, complete with a private plunge pool, sun deck and an outdoor kitchen and BBQ which we cooked a scrumptious dinner on. These cute as a button tents are so well

equipped and the plunge pool, being mid-winter, was heated to a delicious spa temperature. Thunderbird Park, known as Australia’s largest adventure playground, is home to multiple offerings making a glamping two night stay here perfect as there is so much to see and do. After breakfast in the Rainforest Restaurant we hit the TreeTop Challenge high ropes and zip line course. This high ropes adventure offers you adrenaline-pumping action as well as stunning rainforest views from various heights amongst the trees. There are multiple skill levels ensuring every age and capability is catered for as well. And boy was it a great workout too! Thunderbird Park is also home to some other exceptional kids' activities. Dig It mini excavator park (it's adorable), Laser Skirmish, Adventure Mini Gold, Thunderegg Crystal Mine, rockpools, pickleball and birdfeeding. So you'll need more than a day to take it all in. We snuck in a lovely lunch at the Eagle Heights Hotel, with what I'd say is the best view on the mountain (see above), before our next stop as we heading back into Surfers Paradise, Jetboat Xtreme. Time for some high-powered action! We kitted up in waterproof coats and boarded our jet powered boat, ready to pull some thrilling 360's on the beautiful Broadwater. A word of warning, you will get wet! We must have looked quite a sight when we drove straight to check in at Sea World Resort with dishevelled hair and skin covered in salt! It was such a fun experience though and well worth a place on your to-do list.

I've always wanted to stay at Sea World Resort, ever since it opened when I was about 10! I think 10 and under is the perfect age as the Spongebob Aqua Play area is totally awesome for younger kids. We checked in to a Premium Broadwater Suite which had had a lovely renovation, as had the main entrance and restaurant/bar area, but the room wing foyers had a distinct 'I was built in the 80's' vibe! We drove up to the Southport Yacht Club for dinner where I opted for a good old garlic prawns and rice dish. Something about lots of the Gold Coast still screams 80's/90's to me so this dish felt right at home. Was totally delicious too.

The Sea World Shoreline Restaurant breakfast buffet was a hit with the kids. Pancakes, soft serve and a giant pump size Nutella jar. What's not to love? The perfect way to fill the morning before Sea World's gates opened at 9.30am. The best part of staying at Sea World Resort is walking straight into Sea World and missing the queue. We started our morning off at the Ray Reef where you can pat these cuties as they float past. But with two teens in tow, they were keen to check out the new Leviathan ride. I didn't realise it at the time, but this was to be the first of many rollercoasters I would tackle this week, something I hadn't done in a long time. At just under 1km long, this brand-new wooden rollercoaster was SO much faster than we expected, and we squealed and giggled in delight!

But the highlight of our day at Sea World was our dolphin experience. First the Affinity Dolphin Presentation at the Dolphin Beach Stadium where six magical creatures and their handlers put on the most amazing show, followed by an in person dolphin encounter. I often look at the price of these types of

special animal encounters and think they are a bit outrageous, but in the scheme of the cost of the entire holiday, it's practically nothing compared to the excitement and joy you will get out of a live animal adventure. The handlers were so amazing and made sure we got to touch, enjoy and photograph this once in a lifetime experience.

As fun as our day was, it was like every day on the Gold Coast kept getting better and better. If Sea World Resort was my dream destination as a kid, JW Marriott Gold Coast Resort & Spa is hands down my dream destination as an adult, and I was not wrong thinking this. Situated on the Broadwater, this beauty has its own beach and sea water pool. That stunning green pool you see here >> is full of fish that you can snorkel with and they even have daily feeding sessions. That's what drew me to this hotel, but oh mama, there was so much more to love, I don't even know where to start.

Our stunning King Executive Suite and Interconnecting Ocean Room on the 25th floor was incredible. That view down over the pool, as well as the sun rising over the ocean, was to-die for. The kids declared the beds the comfiest they'd ever slept in. The styling was beautiful and the pools, OMG. The long pool area by the river weaves in and out of rocky grottos with a hidden spa, waterslide for the kids, and pool side bar. Plenty of sunlounges in all different areas too. We were spoilt with food options and loved our teppanyaki experience at Misono Japanese Restaurant. Our chef was hilarious, throwing food and dancing along to hit songs. Breakfast at Citrique Restaurant daily was a massive hit with all three of us and their à la carte dinner was a beautiful fine dining experience.

We spent the afternoon taking in some Funlab fun with Hijinx Hotel, Archie Brothers & Holey Moley. Hijinx has just come to Melbourne but we had yet to experience it, so were super excited to check this out. It is made up of fast-paced challenge rooms where players work together to complete challenges and score points on the leaderboard. Mama highly recommends. Topped off by mini golf and some bowling, it was a fun but exhausting afternoon out!

For our last full day it was time for some Warner Bros. Movie World fun. Can you believe I've been to the GC four times and never ever been here? But I can see why this is Australia's number one theme park. I've been missing out. It was seriously action packed and with our fast passes on hand we decided to hit every rollercoaster! We started with the Superman Escape thinking it would be the easiest then decided if that was the easiest we didn't want to do the rest! Eeek! But we put on our big girl panties and carried on regardless.

The Green Lantern Coaster was next and as I had the outside seat I was basically overhanging air! But the DC Rivals Hypercoaster was the real terrifier. It's the tallest, longest and fastest HyperCoaster in the Southern Hemisphere with a terrifying vertical drop and much to mama's dismay, no straps over your shoulders. But they were all awesome and we had the best day out.

I feel like we hardly scratched the surface of Surfers Paradise (see what I did there!) and the Gold Coast. This is such a brilliant family destination. Make sure you jump onto Destination Gold Coast's website to help plan your next Gold Coast adventure.

PUTTING THE KIDS TO WORK

From a young age my son saw that I was ‘doing work’ at home. I worked at the kitchen table, in our home office and, eventually, in my backyard shed. I always had an ‘open door’ policy so he could wander in and see me tapping away at the computer, even though it was challenging at times.

My son accompanied me to the post office to send parcels. He helped me unbox my books and branded goodies. He posed dutifully for shots with my I LOVE SEO

cookies and featured in videos for my children’s book Wobbly Jim and a Parrot Named Sue. From as soon as he could write, he was keen to help me with envelopes, carefully writing out addresses and sticking on stamps (ever so cute for my members to receive a parcel with his huge handwriting scrawled across the envelope).

At around age eight, because I honestly had no choice, I took him to a conference (thank you Elle from Artful Business). He sat and played on his iPad while I spoke, and a kind friend (thanks Jo) took him to the zoo for a few hours so I could focus on my talk. After that, we explored Adelaide – a great combination of work and fun.

As a pre-teen he was less embarrassed by everything I did and told me he was proud of me (but, unsurprisingly, unimpressed by my low YouTube follower count).

But, in all honesty, it wasn’t until my son was around 11 or 12 that he started to take a real interest in my business – not because he suddenly found it fascinating, but rather because he wanted to save up for muchdesired things. This coincided with COVID, a drop in income for my son’s dad and a decision by both of us that we would no longer be buying him anything, other than at Christmas and birthdays.

As discussed in Chapter 16, my son already does set chores around the house just because he’s a member of our family and gets small blobs of pocket money for things like mowing the lawns. But he decided he wanted a supercomputer with all the bells and whistles, and his desire for money overrode his naturally lethargic teenage demeanour.

How we began

At age 12, my son already had a keen interest in videos (he’s from the TikTok generation), so I started off teaching him how to use my video editing software (Camtasia) and asking him to edit some testimonial videos for me. He did an excellent job, improving on my efforts and learning new tips and tricks I hadn’t known existed (thanks to YouTube); and he was fast, so fast. I’m not sure if this was down to less overthinking or if modern children are just built better.

I shared a few of his videos with my membership and a few members offered to give him some work. He then went on to make several videos for other people, which he enjoyed. He even scored a regular social media job for an Aboriginal Education company, Koori Curriculum (thanks Shannon and Jess).

But he didn’t like the budget-quoting bit, the back and forth and the amends. (Welcome to freelance life, buddy!) He also didn’t want to go to the effort of building a website and all that jazz, which is totally understandable.

So, after he’d shown this wasn’t a passing fad, I decided to take him ‘in-house’ as a proper worker in my business. At first, he just did bits and bobs, and I gave him extra pocket money. But then I decided to make him a fullblown employee.

Why? Well, because he was racking up more hours, and it was becoming a legitimate business expense that I could claim. Also, I saw it as a way to give him a better understanding of money.

We took the following steps to get him set up:

1. We went to the bank and got him an online bank account (he can’t use his card for online purchases until he’s 14 but was able to set up an everyday and savings account).

2. I set him up with a tax file number (for the non-Australians, this is how we register with the Australian Taxation Office to pay tax).

3. I helped him implement a simple Profit First-style money split: 50% into long-term savings (for car and university), 25% into short-term savings (he puts some of this into a Raiz account, which I set up for him) and 25% spending money.

4. We agreed on a set number of hours he has to commit to; he wanted to do eight, but I thought it was unrealistic, so we settled on five. So far, that’s worked out just right.

As a salaried casual employee, he gets paid twice a month upfront, so he must learn to put away the money and budget for things he wants. He also has to keep track of his hours in a time sheet so he doesn’t go wildly over or under – if he does, we balance the time in the following month. With the videos, the social media and work from me – as well as some money from his grandparents – he was able to save up enough for his computer in about a year. He built it with my partner over a long weekend and the result is kind of amazing. He also managed to save more to buy a new desk and chair and even fancy bedding. His bedroom is now a state-of-the-art gamer’s paradise and much the envy of his friends – and, better still, he has the LED glow of knowing that he paid for every little bit of it.

The positives

I have found so many good things in employing my son in the business:

1. Financial literacy: My son has better financial literacy at 13 than I had in my late 30s. He has the ability to split out his money and

know exactly what is his, an understanding of long and short-term savings, and a grasp of the differences between investing in shares and in a traditional savings account.

2. Confidence: My son is confident talking to other members of my team: he filled out his tax file number declaration form online via Zoom with my bookkeeper, my Digital Manager Kat takes him through his social media jobs and he interacts with everyone via our Slack channel. He’s also happy to go to the post office and chat to staff, which is a biggie for a teen boy.

3. Communication: Although still occasionally a monosyllabic teen, my son has learned the art of writing a short, polite email, of explaining his processes and of articulating anything he’s struggling with in a clear way.

4. Ease: On my side of things, I know I’m providing my son with great life lessons, but I don’t have to drive him to and from a job (saving me a lot of time); this also gives me huge peace of mind given I’m a bit of a helicopter parent.

5. Quality time: Remember how I dismissed the notion of quality time back in Chapter 5? We talked about how all time could be considered quality, not just trips to the zoo. Well, here’s another example. You might not think sitting together addressing envelopes or working out why our social media tool isn’t connecting properly is quality time, but it most definitely is. We’re working together on a common goal, working out issues, arguing sometimes and having a giggle.

6. Reduced workload: My son working five hours a week is now five hours I don’t have to work myself. Obviously, at first it wasn’t a huge time saving – I could have done it quicker myself and I was investing time in helping him through things. But now he’s up to speed and much faster than I am. My post (I send a lot of parcels) was always last on my list, and physically having to go to the post office felt like a huge drain in my day. So, as well as it being a great bonding experience, it genuinely

The challenges

Of course, not everything is smooth sailing, and there have been challenges along the way:

1. It’s a bit of a faff: Him doing the odd job and me giving him pocket money was, of course, easier than setting him up as a casual employee. We had to organise tax, WorkCover, time sheets and payroll. It took some time for us to get all our paperwork ducks in a row and I needed the help of my bookkeeper to do it all properly, which was a cost to my business.

2. We don’t always agree: Obviously, at 13 my son knows everything about everything and often questions why I’m telling him to do things a certain way. This can be challenging when you just want to get things done, and even more challenging when you realise he’s right and has far better ideas than you.

3. I sometimes have to nag: While my son is mature – possibly because he’s an only child – he is still a teenager and, while he talks a big talk about wanting to work five hours a week, in reality, when the work needs doing, he’d much prefer to be out with his friends or gaming. I do sometimes have to remind him to get it done, which causes friction when he’d rather lie on his bed, but generally we work it out.

4. It’s too easy: Having been brought up with a ‘you won’t have it handed to you on a plate’ mentality, I do sometimes feel I’ve made it a tad too easy for my son. He hasn’t had to apply for a job, work with odd people or deal with a difficult boss. (Okay, scratch that last one – I’m a super difficult boss.) And perhaps he’ll have a rude awakening when he goes out into the ‘real world’. Or possibly not; even working in my small team he’s learning how to be diplomatic, communicate and meet other people’s expectations. I guess we’ll see in a few years’ time.

5. It’s not social: Other parents have questioned my plans because of the lack of social interaction and the fact that the work is majority screen-based. My belief is that my son gets plenty of social interaction at school, and plenty of exercise both there and in our gym visits. As far as the screen is concerned, I don’t see working in a shop or cafe as any more wholesome than working in front of a computer.

This is an edited extract from Six Figures in School Hours. How to run a successful business and still be a good parent, by Kate Toon. Published by Major Street Publishing.

In Six Figures in School Hours, award-winning digital marketing coach and business mentor

Kate Toon shares practical and doable tips for parents to run a successful business, make serious money and not burn themselves to a frazzle in the process. A resident expert on Kochie’s Business Builders, Kate was named Australia’s Most Influential Small Business Woman and one of Australia’s Top 50 Small Business Leaders in 2022.

DOCTOR GOOGLE

A family’s friend or foe?

We’re all guilty of it – going down an internet rabbit hole trying to find the reason our child has warts or their poo is yellow. But is Dr Google helping, or harming us?

The internet can be a useful tool when it comes to the health of your family, if you follow a few simple rules.

If used correctly, seeking health information online can provide users with anonymity and information to increase the possibility for self-care.

It can also empower users to seek help and increase their understanding of their medical conditions to improve interactions with their GP. However, if used incorrectly, selfdiagnosing through the internet can be bad for your health because it puts you at risk of anxiety and incorrect diagnosis.

You might end up believing you have a lifethreatening condition when it might actually be harmless, or you might dismiss a condition as non-threatening when it actually deserves urgent medical attention.

To remedy this, Healthdirect created a Symptom Checker that guides users through a set of easy questions to help them understand symptoms and provide advice on what to do, and when to do it.

Instead of providing a diagnosis, the Symptom Checker advises users what to do next and provides information for the patient to give their treating physician – should they need one.

You may be advised to ‘see GP within three days’, to manage the condition at home, or to call an ambulance.

Even with all the positive outcomes that the internet offers, searching for specific information can cause many difficulties and disadvantages in relation to the reliability and quality of health websites.

Healthdirect has been created to give people easy access to trusted advice in 15 languages, with information on everything from medications to surgical procedures, and additional functions including the Service Finder to help people locate providers and book appointments.

While Healthdirect is Australia’s trusted source for health information, when people wanted to look further afield, there were some common mistakes that could be avoided:

Problem: Wrong keyword or phrase selection

The accuracy of the results you get while searching for medical information online varies based on your search query. If your keyword or medical phrase is not exact, you may be directed to unnecessary or irrelevant topics.

Solution: Keep it simple, but specific

It’s better to search using the basic keywords of your symptoms – rather than put in the ‘worst-case scenario’ which can give you biased results.

Use a medical term if you know it - for example, instead of ‘tummy ache’ search for ‘abdominal pain’ - this way you are more likely to get authenticated results from medical websites.

Good keyword selection is as much about excluding the irrelevant as it is about including the relevant. Being as specific as possible will yield the best results. Since no single search tool will supply all your needs, use at least two or three different tools regularly.

Problem: Relying on a single source for information

People tend to draw conclusions after reading one link. Even if you find a website that gives a reasonable explanation of your symptoms, it’s worth reading through several others to balance the information.

Solution: Find more sources

Refer to at least five to seven websites before you draw a conclusion. Even if you find a website that gives a reasonable explanation of your symptoms, it’s worth reading through several other websites to corroborate the information.

Problem: Not authenticating the source

While some information is provided by reputable authorities, others are marketed by unscrupulous people wanting to draw traffic, using click bait to lure unsuspecting online consumers.

Solution: Do you due diligence

Make sure to read about the source and research behind the information. Get to know the website or the source by clicking on ‘About Us’ and reading the ‘reviews’ section.

Always seek and refer to the government or health association-approved sources, such as Healthdirect, where information is collected and updated through reliable sources with the credentials to back up their capabilities.

By Dr Nirvana Luckraj, chief medical officer of government-funded website Healthdirect. For more info, visit Healthdirect.gov.au

CYCLE THE CITY

Sydneysiders in the saddle as bike riders’ soar

Record numbers of Sydneysiders are choosing to travel into the city on two wheels, with recorded bike trips in some locations up to six times higher than in 2010.

Sydney Lord Mayor Clover Moore attributed the increase to the expansion of cycling infrastructure throughout the city.

“Since 2007 we have delivered 25 kilometres of safe, separated cycleways including pop-ups, 60 kilometres of shared paths and 40 kilometres of other cycling infrastructure."

In the past year, we’ve opened new separated cycleways on more than 15 streets including at Waterloo, Erskineville, and Green Square.

Over the next year we’ll be adding to this network with the highly anticipated Oxford Street cycleway and the extension of existing cycleways on Castlereagh and Liverpool streets, among others.

The City’s busiest intersections in 2022/23 were:

• Oxford Street/Flinders Street/Bourke Street – 2,701 trips per day during peak hours

• Oxford Street/Lang Road/Moore Park Road/Queen Street – 2,378 trips per day during peak hours

• Pyrmont Bridge Road/Murray Street/ Pyrmont Bridge – 2,057 trips per day during peak hours

• King Street/Kent Street – 2,037 trips per day during peak hours

Trips by bike across the local area were up 18% at peak hours compared to last year.

The permanent 24-hour counters on some of our cycleways show similar increases for total daily trips. For example, Bourke Street cycleway in Surry Hills has a daily average of 1,616 bike trips this year, up 41% on last year and higher than all previous years. Castlereagh Street cycleway has a daily average of 862 bike trips this year, up 47% on last year.

We’ve made some of these cycleways permanent because they proved so popular. As workers and visitors returned to the city post-pandemic, even more these remarkable figures show many of them continue to ride in and out of the city while others have joined the two-wheel revolution.

Several intersections showed a huge increase in bike path use since counts started in 2010:

• Campbell and Euston roads intersection, up by 609%

• Kent and Druitt streets intersection, up by 602%

• Castlereagh and Goulburn streets intersection, up by 449%

• Wellington and George streets intersection up, by 435%

• Liverpool and George streets intersection, up by 427%

“It

is fantastic to see so many of our residents and workers using active transport to commute and travel across our city."

Our 2022-23 budget sets aside over $69 million for bicycle related works over the next four years, spending on average $17.35 million per year on cycle infrastructure.

The network has even gained international attention with Denmark’s Crown Princess Mary requesting a tour of the cycleways on a recent trip to Sydney.

“We were delighted to welcome the Crown Princess to our city and show the ‘Copenhagenisation’ of Sydney. The Princess enjoyed a safe ride with City staff from Hyde Park to Circular Quay. ”

For those interested in making the switch to bike-riding, the City offers confidencebuilding cycling in the city courses, and bike care and maintenance classes at the Sydney Park Cycling Centre.

View more details more about cycling in the city: https://www.cityofsydney.nsw.gov.au/ cycling

“People really embraced cycling as a means of active transport during Covid, when we added to our network with pop-up cycleways to help people get around the city during the pandemic."

really

DIGITAL BALANCE

Screens and devices are now firmly part of our world. We all use them to work, play, learn and socialise – and so do our children. Your child knows what you expect from them in your home and when in public, and it is important that expectations around screen use are included in these rules.

Establishing a healthy approach to technology

While there are recommended guidelines for daily screen time, it can be more helpful to focus on the type of screen use, especially as these guidelines distinguish between sedentary screen time and educational activities.

Comparing it to food, we understand that some foods are more nutritious than others, even though they all provide energy. Similarly, moderation is key.

Instead of imposing complete bans on screen time, monitoring screen time can help strike a balance. Of course, certain activities and content should not be accessible to children, but apart from those, setting rules enables your family to find a harmonious relationship with technology.

Signs that the balance isn’t right

If you notice any of the following behaviours in your child, it may indicate that the balance between screen time and other activities needs adjusting:

• Feeling tired during the day due to latenight device use.

• Becoming agitated or angry when asked to switch off their device.

• Sneaking their devices to avoid detection.

• Neglecting other toys or play activities.

• Lacking physical exercise due to excessive screen time.

Discussing or engaging in games that involve mature concepts or characters beyond their age appropriateness.

Technology platforms like Microsoft, Apple, and Google which design the operating systems that run iPhone, iPads, and most other phones have built-in family controls that allow parents to set screen time limits and content restrictions on platforms like YouTube.

Game platforms like Xbox also offer similar family controls. They will also generate screen time reports showing the games and apps most used and when.

Taking action: become a screen smart family

Creating a Screen Smart Plan is crucial for maintaining a healthy balance, and involving the whole family in its development increases the likelihood of success.

The Alannah & Madeline Foundation have created a downloadable template that your child can use to build their own screen smart plan – access this at the end of the article.

Consider the following components for each family member:

• Define where screens and devices can and can’t be used within the household. Lounge rooms can be designated as suitable areas, while bedrooms may be off-limits.

• Establish a process for seeking permission before accessing new games or shows. Ensure your child understands why age restrictions are in place and research these together.

• Determine appropriate time limits for each tech activity and establish priorities such as completing homework or household chores before screen time.

• Identify shared activities that the family can enjoy together to foster a healthy relationship with screens and model balanced screen use.

• Don't hesitate to introduce incentives to encourage adherence to the rules, particularly in the early stages of implementing the agreement. Offering enjoyable alternative activities during breaks from screens can make the transition more palatable.

Importantly, remember that you are a member of the family too! While your approach to being screen smart may differ from your child's, it's essential to demonstrate your commitment to the agreed-upon rules.

By modelling the desired behaviour, you convey the seriousness of maintaining a balanced approach to screen time.

Key takeaways

1. Set clear boundaries

Establish rules and guidelines for screen use within the family, including designated areas for tech usage and restrictions on screen time in certain spaces like bedrooms.

2. Prioritise communication

Engage in open and honest discussions with your child about the purpose and importance of age restrictions for accessing new games or shows.

3. Strike a balance

Encourage a healthy balance between screen time and other activities by defining appropriate time limits for tech use and ensuring that tasks such as homework and chores are completed before engaging with screens.

4. Foster shared experiences

Identify activities that the whole family can enjoy together, both involving screens and promoting offline interactions, to model a balanced and positive relationship with technology.

5. Lead by example

As a parent or caregiver, it's crucial to adhere to the established Screen Smart Plan and demonstrate responsible screen use – modelling the desired behaviour reinforces the importance of maintaining a balanced approach to screen time for everyone in the family.

Download the resource

Help your family to become screen smart by creating a plan together. Use our guide to plot our a Screen Smart Plan – print it out and put it in an easy to access place in your home to remind everyone what you have agreed upon.

For more tips and tricks to help keep your kids safe online visit the Alannah & Madeline Foundation’s online safety hub, supported by Telstra. www.digitalk.org.au

Download Screen Smart Plan

A STATE OF CALMING PLAY

Mother Joanne Tarasuik loves exploring nature with her son Harrison, who is four years old.

Oftentimes, we are looking close up at our lives. Like a painter with a big canvas, we are deeply concentrated on the detail. We spy imperfections, parts to be changed and altered. Yet, upon standing back, getting a new viewpoint, the beauty of creating something afresh appears. Perspectives, both here and beyond, remind us, and gift us, with what it is we need. Moments of play and calm.

Diving into the sea, salt and cold merge to renew. The fragrance of a plant transports you back to your own childhood. Freshly made toast lets you know someone is home. Basking in the morning sun with an expanse of time ahead of you. Kicking the footy with a friend, all movement and laughter. Painting in the great outdoors. A moment of immersion, following a child at play. These acts in the sensory world, allow us moments away from thoughts, from ourselves and our obligationsto be. In the moment. In a state of play.

Children, they inhabit this world, eager and enthusiastic. They put the brakes on speed, stopping to examine and wonder the smaller fragments of the world. They implore us: look, listen and feel. For the times they challenge, they reward. The way their affection is always close, the way music is in them and how stories never get old. So much of what gives life meaning is located in these seemingly small moments of play.

Together they live in the Mornington Peninsula with Jo’s Mum. Seemingly simple things connect them. A wander to the playground, takeaway coffee, searching for imaginary Pokémon characters in their local area, eating fish and chips together.

Jo said they are drawn to the beach, especially in the Wintertime.

“It’s amazing when you walk on the beach, how things seem easier. Whether it’s the smell of the salt water or the sound of the waves or the fact that you can’t see any cars or buildings, I don’t know but everything is easier. You just focus on each other- and nature.”

Jo observes the ways that nature allows them to become immersed, how nature “gets our imaginations flowing.”

Often they find representations of other things in their surrounds. New meanings reveal themselves and they create new ways of thinking. Jo tells the story of Harrison and a few local boys. They dammed the part where the rainwater goes out into the bay. “Little engineers,” she said with a smile.

In the great outdoors, the play possibilities are wide-open and Jo continues to watch her son

“It’s the things we play with and the people who help us play that make a great difference in our lives.”- Fred Rogers

“My Dad used to take us exploring and now I get to take him exploring to some of the same places.”

wander into those new spaces, seeing things from his point of view and from her own.

May Morshedy has a 2-and-a-half-year-old son and seven-year-old daughter. She finds herself increasingly seeking out green spaces to reconnect with herself and her family.

“There is something magical and transformative about a child’s perspective and how it connects you to your inner child. My toddler’s excitement about a trip to the zoo, for example, never seems to fade. While strolling through those long bamboo trees and watching animals play and eat- it can be quite spiritual, experiencing that through my child makes it even more enjoyable and calming.”

May has created play spaces in her home and outdoors that encourage imagination and creativity. She enjoys hearing her daughter on the piano and is moved by her son’s artistic expression. Her children remind her of old passions she had as a child. They are still alive within her and she pulls them closer. She longs to write and read more. She endeavours to carve out more time for those things that make her feel most at ease.

Alongside her children, May leans into her old self, recapturing fragments- songs, memories, ideas, hopes.

There is power in taking a pause and slowing down to appreciate all that is already there, as children beckon us to do. There is joy in taking their hand, following, letting them lead us there- to play and to the wonder of the world, always reliably there.

By Sinead Halliday, Playgroup Victoria https://www.playgroup.org.au/

“Seeing the world through my children’s eyes helps me stay present and makes every minute of play enjoyable.”

SNEAKY SUPERMARKET TRICKS

With the cost of living on the rise, consumers are being more money conscious. What tactics do supermarkets use to get consumers to spend more money?

Ever walk into the supermarket to buy milk – and come out with a trolley full of stuff you didn’t even know you needed? Welcome to supermarket consumer behaviour, where supermarkets implement strategies to get consumers to buy more items unknowingly.

Australia is currently experiencing one of the worst cost of living crises recorded according to recent data from the Australia Bureau of Statistics. With high inflation rates and stagnant wages, there is no doubt that working Australians are very price conscious. The rising inflation and increasing costs are impacting everyone in the supply chain, from manufacturers to retailers, and are then being passed on to consumers. Consequently, prices are a lot higher than they were a few months ago. How can consumers cope with these escalating costs and price hikes in the current economic climate?

Supermarket consumer ploys to steer clear of

There are some key tactics to watch out for when supermarket shopping. She says that these tricks are all based on consumer psychology, designed to trigger reminder or impulse purchases for the consumer.

Locked-in deals: These are commonly identified by bright red labels on items and typically present a capped price until a specified date. Consumers may be misled into believing that purchasing the item before the deadline offers greater costeffectiveness due to the deal. However, the price of the locked-in deals is often the same as the original price of the item.

Store layout:

Supermarkets design the layout of the store to purposely put staple foods such as milk and bread far away from each other – and usually at the back of the store. This tactic is designed to make a consumer walk through the store and spend more time.

Bigger-sized carts: Studies have shown that some trolley sizes in supermarkets have doubled in size since first being introduced. This has resulted in consumers typically buying 40 per cent more food items.

The idea behind this is that consumers are tricked into thinking their shopping trolley appears to be missing food items.

Music:

Have you ever wondered why supermarkets typically play more relaxed, slow-paced music instead of fast and upbeat tunes? It’s not a coincidence. Supermarkets strategically choose calming music to create a relaxed atmosphere and encourage customers to stay longer, enhancing their shopping experience and getting them to buy more.

Store deals: the ‘buy two, get one free’ deals and similar schemes may initially appear as an excellent opportunity and a cost-effective method of saving money if it's an item you buy regularly. However, if it’s an item that has a short expiry date, is it realistic that a consumer will consume all three items before the expiry date? Furthermore, certain supermarkets show, for example, ‘buy two for $10.00’, making it appear as a deal and misleading the consumer by implying that you are saving on cost. However, upon closer inspection, you might find that the price of one item is just its regular price, that is, half of the price of two.

The obvious answer to why supermarkets use these tactics is that their purpose is to sell more, that’s their job, they are storing lots of goods. They want you to buy more than what you have on your list.

The current environment: multistore shopping and loss leaders

The current environment with high cost of living is causing consumers to be more price conscious.

With the cost-of-living crisis soaring, it would be in the interest of consumers to shop at different stores to get the best deals, if they have the time.

You could go to one shop to get your meat and then another to get your veggies because you as a consumer have taken the time to research and know where the best and cheapest products are.

However, most consumers won't have time to complete multi-store shopping. It’s all dictated by the basic idea that consumers

find processing information at the store or beforehand costly, and this is where supermarket tactics come into play.

How many of us will research which product is the best price and do comparison shopping and so on?

Consumers protect their cognitive resources and tend to go on autopilot. As a result, supermarkets give consumers ‘cues’, which might make it look like a product is on a deal. A lot of the tactics are based on getting the consumer in, because once they're in, they will likely end up buying a lot more than they expected.

Another supermarket tactic is the ‘loss leader’ concept – where supermarkets will lure you into their shop with an attractive deal and bet on you doing the rest of the shop there.

What all supermarkets are guilty of is advertising some products which are desirable to the consumer and where they are competitive, and most supermarkets won’t make any profit on the item – these are known are loss leaders.

Usually, supermarkets will place loss leaders at the front of the store to allow consumers to see from a distance because they know that once you come in, you are likely to buy everything from them or at least, a lot more from them than planned.

If you're going in and you're saying oh, they're selling bananas at $1.99 per kg and Coles is selling it at $4.00 per kg, suddenly that's a great deal. But the thing is, how many of us are going to get the bananas from one store and then get the other things from Coles?

In summary, it’s best to be aware of the consumer psychology that supermarkets use to market their products. If consumers are more aware of these tactics, they can be more mindful of where they want to rely on these and where they want to be wary of such tactics. It’s also important to note that this is not just relevant to in-store supermarket shopping. Online shoppers should be wary of similar tactics too.

Professor Nitika Garg is from the School of Marketing at UNSW Business School.

IT'S A STRETCH

As busy parents, it's easy to overlook the importance of taking care of our bodies. We often prioritise kids, work, and daily tasks over our own well-being. However, incorporating a daily stretching routine into your life can have a significant impact on your long-term health. It not only improves flexibility and mobility but also provides many benefits for the body and mind. Here's some reasons why a daily stretching routine is so beneficial and how it can enhance your well-being:

Improved flexibility and range of motion: One of the primary benefits of regular stretching is improved flexibility. Flexibility refers to the ability of your joints and muscles to move through their full range of motion. Engaging in a daily stretching routine helps to lengthen and loosen tight muscles, increasing your overall flexibility. Enhanced flexibility not only allows you to perform daily activities with ease but also reduces the risk of injuries and muscle strains.

Enhanced blood circulation: Stretching improves blood flow throughout your body via several mechanisms. When you stretch, your blood vessels dilate, allowing for increased circulation. Improved blood circulation means that vital nutrients and oxygen are efficiently delivered to your muscles and organs, promoting their optimal functioning. Additionally, proper blood flow helps to remove waste products and toxins from your body, contributing to improved overall health and well-being.

Stress relief and relaxation: Stretching helps release tension in your muscles, reducing physical stress and discomfort. As you stretch and elongate tight muscles, the body's natural response is to relax, leading to a sense of ease and comfort. It activates the parasympathetic nervous system, which counteracts the "fightor-flight" response and encourages relaxation. The deep breathing associated with stretching also helps to calm the mind, reduce anxiety, and improve mental clarity.

Posture improvement: Many people spend hours sitting at desks or hunched over screens, leading to poor posture. Regular stretching exercises can significantly improve your posture. Stretching these muscles helps to alleviate tension, reduce the risk of chronic pain, and promote proper alignment of the spine. Improved posture not only enhances your appearance but also reduces the strain on your muscles and joints.

Injury prevention: Engaging in a daily stretching routine plays a crucial role in preventing injuries, especially during physical activities or exercise. Stretching helps warm up your muscles, making them more pliable and less prone to strains or tears. It also improves your body's ability to withstand sudden movements, reducing the risk of accidents. By regularly stretching major muscle groups, you can maintain better balance, coordination, and overall stability. Take some time each day to stretch your body and mind, and you will reap the rewards of increased mobility, reduced stress, and enhanced physical performance.

Remember, a flexible body leads to a flexible and resilient mind, contributing to a healthier and happier life.

By Pascal Sedgwick, The Fast 800 Exercise Manager & PT. The Fast 800 provides exercise plans and guided workouts tailored to you,

along with weekly meal

plans,

shopping lists, more than 700 recipes, mindfulness and an online community. Sign up at thefast800.com

WELCOME TO SEX

Having a crush

When you have a crush on someone, you think about them a LOT and your heart races when they look at you or brush past you. Things seems boring when they’re not there, and you feel sick when you think about them kissing someone else!

Welcome to Sex is a frank, age-appropriate introductory guide to sex and sexuality for teens of all genders, from the creators of the best-selling guides Welcome to Your Period, Welcome to Consent and Welcome to Your Boobs.

This little book is packed with honest advice on everything you need to know about sex: how to know when you're ready and reasons not to have sex, exploring pleasure on your own to becoming sexually intimate with others, contraception and staying safe, how to communicate about sex, wobbly starts and awkward moments (including talking to your parents about sex).

Here's a little sneak peak of how it begins. Feelings, flirting and falling in love...

Sometimes when you’re on the wild rollercoaster ride that is puberty, it’s good to slow down and just feel. Connecting with another person always begins with feeling something. Those feelings can be intensely distracting, crushingly sad or magically happy. They can be Big Feelings or small feelings. From crushes to sexual attraction to falling in love, getting to know your feelings is as important as getting to know your body ... you can’t really separate them.

Attraction

Attraction is a feeling of intense like towards, or interest in, someone else. That feeling might be deep and long-lasting, or it might be shortlived. We can be attracted to people of any gender, and that can change over time.

Crushes are about emotional experiences AND physical ones. It’s A LOT! Having a crush on someone might be your first experience of what romantic infatuation feels like. A lot of us get crushes on someone we’re never likely to meet, like a celebrity or famous athlete. Or it could be someone from real life, but who would never consider us as a partner! We tend to idealise the person we’re crushing on – we consider them to be EXTRA wonderful, amazing, clever and attractive, even when, realistically, no-one is perfect.

Having a crush on someone doesn’t mean you will, or even that you want to, have sex with them. But it’s part of growing up: crushes are like a practice go at love!

Sexual attraction

Sexual attraction, or ‘having the hots’ for someone, is a new experience for many teens. It’s different from a crush (although the two things can overlap) because there are tingly or just plain HOT feelings that are intensely physical. The desire to ‘get physical’ can be much stronger than wanting to just vibe with someone who’s smart, or funny, or kind. Your body reacts when they’re around, and it can feel like heat is emanating from your undies! You might feel like you want to touch or BE touched by the person – often both. Sometimes sexual attraction can be so intense that it overtakes other feelings, such as romance, love or like, or even dislike.

Sexual attraction and feelings

Even when sexual desire is intense, for most people, emotions still play a big part in pleasure and enjoyment. Sure, you might

There’s no denying it –sex can be pretty tricky ... and talking about sex with your kids can feel weird and o uncomfortable. But it doesn’t have to be that way!

be thinking a LOT about having sex with a particular person, but your brain’s emotional response to the person can change your sexual attraction dramatically. Someone you’ve just shared a deep, soul-shaking laugh with could be the person with whom you have an amazingly pleasurable sexual experience. But if they acted like a jerk, or you’re not getting the same ‘hot’ vibes from them, or you’ve had a mild disagreement with them, it can dampen your desire.

Flirting

Flirting is a playful way of communicating with another person. It’s meant to be fun. It can communicate to the other person that you’re attracted to them, you like them, or you want their attention. It can have a sexual energy, but it doesn’t necessarily mean you want to have sex with the other person, or that you’re even thinking about sex!

Falling and being in love

Falling in love is real. It can happen in your teens or when you’re 100, and it can be a powerful emotional ride! Falling in love triggers the release of a whole bunch of

brain chemicals and hormones that can give us energy, make us lose our appetite, sleep less and feel exhilarated. The state of ‘falling in love’ is really energetic, but the brain chemicals involved settle down after somewhere between six months and a couple of years. (Brain scientists and psychologists believe this is because we would probably burn out!)

After that time, if you’re still with the person you fell in love with, you might switch to ‘being in love’, which is less intense. Being in love involves feeling a deep connection or ‘attachment’ to someone – similar to how we feel towards close friends or family members, except that there’s also an element of romance or sexual intimacy.

This is an extract from Welcome to Sex

written by Dr Melissa Kang and Yumi Stynes. Text copyright © 2023 Dr Melissa Kang & Yumi Stynes. Illustration copyright © 2023 Jenny Latham. Design copyright © 2023 Hardie Grant Children’s Publishing. Published by Hardie Grant Children’s Publishing.

MAMA CAN COOK

Corn & black bean fritters with tomato salsa

Serves 4 / Prep 10 minutes / Cook 20 minutes

Ingredients:

2 large corn cobs, husks intact

4 eggs

400 g can black beans, drainedand rinsed

½ cup chopped fresh coriander

2 tomatoes, finely chopped

2 Lebanese cucumbers, finely chopped

2 tablespoons lime juice

Method:

Rinse corn under cold running water. Place wet cobs in microwave. Microwave on High (100%) for 6 minutes.

Carefully remove cobs from microwave with tea towel or oven mitts.

Trim ends and remove husks and silk. Cut kernels from cobs. Process kernels in a food processor to form a coarse puree.

Whisk eggs in a large bowl. Add corn puree, beans and half the coriander. Season with salt and pepper. Mix until well combined.

Lightly spray a large non-stick frying pan with oil and heat over medium heat. Add 3 x ¼ cup portions of corn mixture

to pan, allowing room for spreading.

Cook fritters for 2 minutes each side or until golden and cooked through. Transfer to a large plate. Repeat in 3 more batches with remaining corn mixture, lightly spraying pan with oil between each batch, to make 12 fritters in total.

To make salsa, combine remaining coriander, tomato, cucumber and lime juice in a bowl. Season with salt and pepper. Divide fritters among 4 serving plates. Serve topped with salsa.

To bump up the veggie count, add 1 chopped avocado to the salsa.

Harissa Middle Eastern spice blend is a mixture of paprika, coriander, salt, garlic, mint, caraway, cumin and chilli. Find it in the spice aisle of major supermarkets. To tame the spicy flavour, serve soup topped with a dollop of 99% fat-free plain Greek yoghurt.

Spiced lamb & rice soup

Serves 4 / Prep 10 minutes / Cook 20 minutes

Ingredients:

1 brown onion, finely chopped

4 celery sticks, cut into

1 cm pieces

2 carrots, cut into 1 cm pieces

3 teaspoons harissa Middle Eastern spice blend (see tip)

200 g lean lamb mince

2 teaspoons chicken stock powder

1/3 cup (65 g) basmati rice

Shredded fresh mint, to serve

Method:

Lightly spray a large saucepan with oil and heat over medium heat. Cook onion, celery and carrot, stirring, for 5 minutes or until onion has softened. Add spice blend and cook, stirring, for 1 minute or until fragrant. Add mince and cook, breaking up lumps, for 3 minutes or until browned.

Stir in stock powder, rice and 1 litre (4 cups) water and bring to the boil. Reduce heat and simmer for 10 minutes or until riceis tender. Serve topped with mint.

TO REFRIGERATE: Store leftovers in a reusable container in the fridge for up to 3 days. Reheat soup in a saucepan on the stovetop or microwavesingle portions until hot, adding a little extra water if too thick.

Instead of using this mixture to bake muffins, it can also be cooked in a 12 cm x 22 cm lined loaf tin at 180°C for about 40 minutes or until cooked when tested with a skewer. Cut into 12 pieces to serve.

Quick & choc-berryeasymuffins

Serves 12 / Prep 15 minutes / Cook 25 minutes

Ingredients:

3 eggs

¾ cup (115 g) self-raising fl our

¼ cup (25 g) cocoa powder

2 tablespoons sugar-free maple syrup

1 teaspoon vanilla essence

3 bananas, mashed

¾ cup (115 g) frozen mixed berries

Method:

Preheat oven to 180°C. Place a 12-hole ½ cup (125 ml) capacity silicone muffin tray on a baking tray (or line a 12-hole muffin tray with silicone muffin cups or paper cases).

Whisk eggs in a large bowl. Add flour, cocoa, syrup, vanilla and banana. Stir until combined.

Gently stir in ½ cup (75 g) berries. Spoon mixture evenlyinto prepared muffin holes. Sprinkle remaining berries on top.

The 20-Kilo Challenge by ww, published by Macmillan Australia RRP $39.99, photography by Jeremy Simons.

Bake for 20–25 minutes or until a skewer inserted into centre of muffin comes out clean. Stand muffin in tray for 5–10 minutes before transferring to a wire rack to cool.

TO REFRIGERATE: Store muffin in a reusable container for up to 5 days. Serve at room temperature or warm in microwave, if preferred.

TO FREEZE: Store, as above, for up to 2 months. Thaw at room

The NSW Strategic Plan for Children and Young People

2022-2024

The NSW Advocate for Children and Young People is committed to building a future where all children and young people have:

Hope for the future Love, connection and safety Health and wellbeing

A good standard of living

Environments for joy and fun

To find out more about the plan and how you can be involved, visit acyp.nsw.gov.au/strategic-plan-2022-2024

Respect and acceptance

DISCUSSING DISCS

5 reasons to educate your teen on menstrual discs...

As parents, we want to make sure that our children are supported and empowered through life’s biggest changes. One of the best ways to do this is by talking openly and honestly about what they’re going through.

So why, when it comes to period talk, does the conversation often still feel awkward?

Never before have we seen a generation that is more socially aware, environmentally conscious, and generally informed. Supporting your teen on their period journey will not only allow them to find a solution that fits their values and lifestyle but is an amazing opportunity to evolve your relationship with them by better understanding their needs.

These conversations won't just help them manage bleeding – it can also empower them to make informed choices for their bodies and lifestyles.

Help them find their perfect fit

There are so many period products on the market these days, from traditional options like pads and tampons to period cups, menstrual discs, reusable pads, and period undies. The evolution of these products points to a truth that for so long was swept under the rug: when it comes to period products, one size does not fit all.

If they want something that allows them to comfortably exercise, swim, or manage a heavier flow, a menstrual disc is a great option. For younger people or those who aren’t comfortable inserting period products, reusable pads or period underwear is a sustainable and comfortable alternative.

When it comes to finding the right fit, it may take a few tries to find what really works for your teen. To help with this, many high-

quality brands offer personalised support and guidance to teenagers. We love helping teens find out more about their bodies and often have mums message us in Hey Zomi’s online chat to determine if a disc will be right for them.

Navigating the stigma around menstruation

Adolescence is already a time of great change and uncertainty, and the taboo surrounding menstruation can exacerbate these feelings. By opening ourselves up and normalising the conversation, we can remove the uncertainty and embarrassment that often accompanies periods.

When I was a teen, periods weren’t talked about much in my friend group, and while I had a very supportive mum, the resources and options we have today simply weren’t available. I, like all my friends, defaulted to pads before eventually moving to tampons, all the while feeling intense social stress around changing pads and tampons at school. My mentality was to just survive my period each month. Looking back, it was such a missed opportunity for me to better understand my body at such a young age.

Having open, vulnerable discussions about menstruation is the only way to remove the stigma around menstruation. Talking openly can reduce the risk of potential health issues like leaving a tampon in for too long or experiencing period pain that indicates a more serious issue.

Choosing the more sustainable option

Today's generation is more environmentally conscious than ever before and looking for ways to make a positive impact on the world around them. With research showing that a menstruator will send anywhere between 5,000 and 15,000 pads and tampons to landfills over the course of their lifetime,

sustainable period products are an excellent way to reduce waste and contribute to a healthier planet.

Encouraging your teen to consider menstrual discs or other reusable period products will allow them the opportunity to align their personal choices with their beliefs. No longer does the sustainable option mean a sacrifice to comfort or lifestyle. Many high-quality, medical-grade menstrual discs can last up to 10 years with proper care, making them a great alternative for the environmentally conscious teen.

Minimise pain as much as possible

Wearing a period product should not be a painful experience. While many menstruators are simply used to dealing with discomfort while on their periods, what it really comes down to is finding a comfortable, pain-free product that allows you to enjoy your lifestyle while wearing it.

For many people, a menstrual disc can be the most comfortable option as it sits underneath the cervix and moulds gently to the body's shape. Unlike tampons that are universally thought to be uncomfortable, or single-use pads that can cause chafing and leakage, menstrual discs come in multiple sizes, can be safely left in all day without leaking, and are made from soft, flexible medical-grade silicone that adapts to your body and does not use any suction to stay in place.

Empower your teen’s period journey

The teenage years are an intense period of physical and emotional change. Prioritising open conversations around the topic will help your teen understand how they can take control of their menstrual experience.

As parents, we have an amazing opportunity to empower our children with a sense of agency and autonomy when it comes to their bodies. By making yourself vulnerable to be open about menstruation and helping them explore their options, you will provide your teen with the necessary information to make educated choices that suit their specific lifestyle and body – both now and in the future. Who knows, you may even improve your own menstrual well-being in the process!

By Zoe Fehlberg, Co-Founder Hey Zomi.

Zoe is one half of the dynamic sister duo behind Australia’s first reusable menstrual disc, Hey Zomi. Hey Zomi liberates those who menstruate by helping its customers have periods on their terms, embrace the flow, and live unapologetically. Designed to fit your body and manage your flow better than other period products on the market, Hey Zomi is a driving force behind Australia’s period care revolution. https://www.heyzomi.com/

"Never before have we seen a generation that is more socially aware, environmentally conscious, and generally informed"

TIME TO CHAT

As a working parent, juggling the responsibilities of work, parenting, and life admin can often feel overwhelming. The never-ending list of tasks, from scheduling appointments to managing household chores, can leave you feeling like there's never enough time in the day. But fear not! Here are five ways you can use ChatGPT as to simplify your busy family life and free up valuable time.

5 ways parents can use ChatGPT to free

up time

The Virtual Assistant

ChatGPT can act as your virtual assistant, helping you with various administrative tasks. For example, if you have any day-today correspondence that you either don’t have the time to think about, or perhaps are stuck on where to start, ChatGPT is your go to support. It can even help you prepare for a tricky phone call.

Example Prompt: A product I have purchased came with a broken part. I have been unable to reach the store by phone. Write me a polite, yet firm, email asking them to contact me about the situation.

The Virtual Menu Planner

Many of us have been faced with, “What’s for dinner?” when they are tired and struggling from decision fatigue making answering that simple question a challenge.

You can ask for meal ideas based on specific dietary needs, such as gluten-free or vegetarian options. If someone in the family doesn’t like peas or salmon, you can ask it to exclude those ingredients. It can even generate customised shopping lists based on your preferences, helping you stick to your budget and avoid unnecessary purchases.

Example Prompt: I'm trying to cut down on food waste and save money, but I'm not sure how to make the most of my ingredients. Suggest some recipes and cooking techniques that can help me use up [enter what is in your fridge or cupboard]?

The Virtual Travel Agent

Planning a vacation that satisfies the needs of all involved, and on a budget that is affordable can be time-consuming, but ChatGPT can serve as your personal travel agent.

By providing information on budget, travel destinations, hotels, and activities based on your interests and preferences, ChatGPT simplifies the process of organising leisure time. It can help you create detailed travel itineraries, suggest transportation options, and even find flights and accommodations through plug-ins like Expedia. With ChatGPT's guidance, planning a well-deserved holiday becomes a breeze.

Example Prompt: Help me plan a budgetfriendly, two-week-long caravanning holiday for a family of four with two children aged eight and ten based on the Australian east coast?

The Virtual Homework Tutor

Homework assistance is a common challenge for parents, but ChatGPT can be an excellent resource to support your child's learning. By asking specific questions related to a subject or concept, ChatGPT can explain steps, provide additional practice problems, or suggest creative ways to approach assignments. It can also engage in conversations about historical events, scientific concepts, or current events, helping your child develop critical thinking skills and broaden their knowledge. ChatGPT becomes a valuable study partner, reinforcing learning and sparking curiosity.

Example Prompt: I’m studying the Russian revolution. Ask me a series of questions to test my knowledge.

The Virtual Shopper

Finding gifts for others can be challenging. We are always at risk of buying stuff we would like, rather than thinking about things from the receiver’s perspective. Let ChatGPT be your personal shopping assistant.

It can help find the perfect gift for any occasion, or suggest new products based on the interests and preferences of your friend or family member, saving time and avoiding the frustration of endless online browsing.

Example Prompt: I need a gift for my sisterin-law who is 36 years old. They like cooking, cookbooks and gadgets, and dislike spending too much time on meal preparation. Gifts they have liked in the past included famous chef cookbooks, Japanese knife sets and cordless appliances. Give me 10 gift ideas.

Whenever you are stuck, ChatGPT can become your “phone a friend”. Whilst the advice is not always useful (same with your human friends), it can often spark inspiration for a solution to your problem or situation.

Donna McGeorge is a global authority on productivity, and best-selling author of the "It's About Time" book series. Her latest book, "Join the ChatGPT Revolution” (published by Wiley) is set for release in July 2023. Find out more at www.donnamcgeorge.com

new on the shelf

When You're A Boy by Blake Nuto

A powerful and moving exploration of what it means to be a boy from an exciting new author-illustrator talent. Nuto gently unpacks gender expectations and dissolves ungelpful ideas of masculinity, encouraging children to embrace their whole selves.

Wander through forests, cross rivers and climb mountains in this powerful and moving exploration of what it means to be a boy.

Published by Affirm Press. RRP $24.99.

Billy the Kid Makes it Big by Dolly Parton

French bulldog Billy the Kid was born with an ear for music. And not just any music. He loves barking to the beat of country music! So Billy sets out to Nashville to sing his heart out. But when he meets some big bullies at the Battle of the Bow-wows, Billy worries he's barking up the wrong tree. He'll need his favorite songs ('Jowlene' and 'I Will Pawlways Love You', of course), a group of scrappy new friends and his favorite country music star to regain self-confidence and be the star he always knew he could be.

Published by Puffin. RRP $19.99.

Who Lives Here? by Julia Donaldson

A charming lift-the-flap story book! One little boy is very excited when he receives an invitation to go and play at his friend Dan's house. But there's just one problem, he doesn't know which house on South Street Dan lives in. Along the way he meets some very interesting neighbours, including a cook, a pirate and ghost. But which door does Dan live behind? A wonderful game of dressing-up awaits. Will he ever be able to find the right house?

Published by Macmillan Children's Books RRP $26.99.

The King's Hats by Sheila May Bird

A picture book about the reign of King Charles III, with gently rhyming text for children to explore all the roles the king might have to take on through the hats he will have to wear.

King Charles the III is now King of the United Kingdom and the Commonwealth, but he is finding his new crown just a little heavy to manage and he is worried that he might not be as beloved as his dear mama, Queen Elizabeth II. But his good friend Tom the gardener is on hand to show him that kings must wear all sorts of hats and that he must be brave and allow himself to be the king he was born to be.

Published by Welbeck. RRP $14.99.

Being Jimmy Baxter by Fiona Lloyd

A gently funny yet powerful coming-of-age middle grade novel about surviving the odds, unlikely friendships and the magical music of Elvis.

It’s not eggsactly easy being Jimmy Baxter 'cause: The real Jimmy's hiding inside, Ned Kelly’s giving him the evil eye, Mum’s stopped going to work and stays in bed, There’s no eggs in the fridge — or anything else and there’s new jobs, bad-at-school brains and a whole lot of trouble called Duke.

Published by Puffin. RRP $16.99.

Amber & Blue and the Hunt for DNA by Claudia Flandoli

Meet identical twins, Amber and Blue, and their lovable tour guide, Chirp. Together theyare going on an epic quest to find – and understand – DNA. After being shrunk down to microscopic size, they explore a cell filled with stubborn repressors, inexperienced ribosomes, versatile proteins and a host of other funny molecules and cellular structures that play key roles in the fundamental processes of genetics. This lighthearted, easy to navigate and factual graphic novel from Claudia Flandoli is the perfect introduction to genetics and a great accompaniment to science studies.

Published by Affirm Kids. Age 8-12 RRP $24.99.

One Song: Sometimes a song presses pause on the world

by A. J. Betts

Aspiring singer-songwriter Eva has one last chance to enter Triple J Unearthed High and break into the music industry. But after three failed attempts, she needs some help. Cue the band: perfectionist Eva, charismatic Cooper, easygoing Ant and moody Ruby. Plus fly-on-the-wall Mim, who's filming them for her school Media project. Five people who have nothing in common but music. One emotionally and creatively charged weekend. Can they record the most important song of their lives?

Published by Pan Australia. 13+ RRP $19.99.

Ghost Book by Remy Lai

July Chen sees ghosts. But her dad insists ghosts aren't real. So she pretends they don't exist. Which is incredibly difficult now as it's Hungry Ghost month, when the Gates of the Underworld open and dangerous ghosts run amok in the living world. When July saves a boy ghost from being devoured by a Hungry Ghost, he becomes her first ever friend. Except William is not a ghost. He's a wandering soul wavering between life and death. As the new friends embark on an adventure to return William to his body, they unearth a ghastly truth – for William to live, July must die.

Published by A&U Children's. Age 8 - 12 RRP $19.99

Beer Drinker’s Toolkit by Mick Wust

With the rapid rise of Aussie craft and non-alcoholic beers, a new book provides an insider’s guide to help you boost your beer knowledge. Passionate beer writer Mick Wust doesn't take himself or beer drinking too seriously and helps readers navigate the world of beer drinking – from the history, types of beer, best food pairings, non-alcoholic varieties, and how beer drinking is different around the world. Lavishly illustrated and accessibly written, think of this like the schoonerversity you wish you went to. Perfect timing for Father's Day gifts too!@

Published by Gelding Street Press RRP $32.99.

Born for You by Magdalena McGuire

Inspired by her experiences, McGuire delves into the lives of women at the crossroads of change. With twelve distinct but interconnected stories, Born For You reveals the myriad of ways that women are compelled to reinvent themselves and to confront how who they were intersects with who they have become. With each story McGuire peels back the myths surrounding the domestic space to reveal how much of a transition it requires from self to mother, from child to adult, from certainty to uncertainty.

Published by Ultimo Press. RRP $32.99.

Lunchbox Boss by George Geogievski

Packing the morning lunchbox is about to get a whole lot easier, with more than 50 quick and delicious ideas from the School Lunchbox Dad,.Discover new ways to feed your children well, with wraps, jaffles, savoury balls and muffins, simple bakes and hot thermos options, as well as bite-sized healthy treats. Every recipe includes tips on how to omit gluten, dairy and other common allergens, as well as clever ways to veganise, tempt fussy eaters or sneak in extra veg.

Published by Plum/Pan Macmillan Australia RRP $26.99.

The Life Swap by Barbara Hannay

Tess is feeling burnt out from her uninspiring job and her busy city lifestyle. Even her personal relationships make her feel as if she’s simply drifting through life rather than living it to the full. Her godmother Luna, who leads a very simple existence in a rustic cottage in the North Queensland rainforest, is also at something of a crossroads. Keen to expand her jewellery-making business, she needs the new connections that a bustling city offers. When she suggests to Tess that the two of them might swap homes for an extended period, it seems the perfect solution.

Published by Penguin Random House. RRP $32.99.

SUSTAINABLE SOURCING

As a Food Technologist, it’s always exciting to see what culinary delights and trends will emerge each year. Last year it was bite size portions and mini versions, old-school favourites and the infamous salmon rice bowl thanks to Emily Mariko’s viral video. There are numerous factors that influence food trends, be it emerging technology, environmental factors such as cost of living or dietary requirements.

This year, consumers are becoming more conscious not only about what’s on the label but also what’s in their food. As a result, we’re seeing an influx of people making sustainable choices, better on their wallet and really taking on a ‘do-it-yourself’ attitude.

So whether you're a foodie, a home cook or simply interested in exploring the latest fads, from plant-based proteins to sustainable sourcing, here are a few food trends to watch in 2023:

1. Sustainable Sourcing: To reduce carbon emissions consumers are seeking out farmers markets, local markets, and larger produce markets to decrease the distance food travels to the dinner table. . Markets are the closest you can get to buying direct from the farmer and produce that is in season and naturally abundant at a cheaper price. The added benefit is that the quality is far better when produce is consumed during its natural growing season.

2. Bulk-buying is back: We’ve all fallen into the trap of popping to the supermarket for one item and leaving with a trolley-full. Simply buying supermarket frozen foods can often be a cheaper alternative to fresh produce and means you always have supplies ready on hand in the freezer.

3. ‘Home-away’ challenge: Known for being a tasty time-saver, takeaways are a typical weekend treat for all. However, the “home-

away” challenge is gaining in popularity, simply by making your favourite takeaway meal at home. I love using our The Why Meat Co.Mini potato cakes to create the Friday night classic fish & chips at home for the family.

4. Plant-based protein: Whether it’s dietary or financial reasons, plant-based proteins are unsurprisingly gaining traction. Lentils are super cheap and can be substituted for mincemeat in dishes like shepherd’s pie, lasagne and spaghetti bolognaise. Chickpeas, borlotti beans, black beans, split peas and pinto beans are perfect alternatives to meat for slow cooked meals and casserole dishes. Not only cheap, beans and legumes have health benefits including low in fat which helps reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.

5. Don’t forget your roots! In true DIY fashion, Aussies are taking things into their own hands… literally. Growing parsley and basil can save you $8 a week and they can be grown easily in a pot. If you have the time, consider starting a veggie patch as this can save you hundreds a year if successful. Be mindful, you will need to invest time and tend to the veggie patch.

6. All Hail the Air Fryer: Known as the compact and convenient sister of the oven, the air fryer has skyrocketed in popularity so much so that there are cookbooks dedicated purely to refining the art. Without the wait time to pre-heat and the absence of oil – the healthier option is great for whipping up all kinds of snacks from our Sausage Rolls & Party Pies to roasted vegetables!

By Emma White, Food Technologist and Founder of The Why Meat Co. Emma is a skilled food technologist with 18years of industry experience in both the food and complimentary medicine sectors. https://whymeatcompany.com.au/

Win a Frixion erasable pen pack!

You’ll love Frixion erasable pens and markers because if you make a mistake or have a change of mind, just erase it and start again. Perfect for craft, school, work and home. From gel ink, highlighters and felt tip colours, Frixion features thermo-sensitive ink that literally vanishes without a trace when you erase it with the built-in eraser on the end of the pen. There’s no streaks, no icky rubber bits – just a clean page and your best work. Enter online at mamamag.com.au/frixon and send us in your best colouring in for

ALLERGY ANGUISH

Australian children are reported to have the highest prevalence of food allergy in the world, with 10% of children aged under one having a proven food allergy. Research now shows that early introduction to allergens can help reduce the risk of developing a food allergy.

Food allergies can be life-threatening, and they can develop at any time, so early and ongoing introduction of allergens is crucial in reducing the risk of food allergies in children. The current best practice guidelines recommend introducing all of the common food allergens before 12 months of age. As doctors, we know how important it is to introduce common food allergens early on, but as parents, we also know how challenging and overwhelming it can be. We’ve done the research and simplified this process for parents.

Figuring out the allergen behind the reaction

When your baby has an allergic reaction, it's super important to figure out which food caused it. This is one of the hardest jobs for us doctors, when we see children with or following allergic reactions. Here are some tips to help you identify the culprit allergen: Keep a food diary: Jot down what your baby eats, when they eat, and any reactions they may have. This can help you and your healthcare provider spot patterns and potential allergens.

Introduce new foods one at a time: As you start offering new foods to your baby, give them just one allergenic food at a time. This makes it much easier to pinpoint the cause of a reaction if one occurs. That's where Taste Bubs comes in! Our product introduces 7 of the most common food allergens, one at a time, to help you safely identify any potential allergies.

Spotting the signs of allergic reactions

Now, let's talk about how to recognise if your baby is experiencing an allergic reaction. Here are some signs to look for:

Skin symptoms: Hives, redness, itching, or swelling

Tummy troubles: Vomiting, diarrhoea, or abdominal pain

Respiratory symptoms: Coughing, wheezing, or difficulty breathing

Other symptoms: Irritability, lethargy, or a sudden drop in blood pressure (which can lead to pale or bluish skin, weakness, or fainting).

Remember, reactions can range from mild to severe, and they can happen quickly or take some time to develop.

What to do if your baby has an allergic reaction

If you suspect your baby is having an allergic reaction, here's what to do:

Stay calm: It's easier said than done, but staying calm will help you think clearly and act quickly.

Remove the allergen: If your baby is still eating the food, gently take it away from them.

Call your doctor or seek medical help: If the reaction seems mild, call your family doctor or paediatrician for guidance. If it's more severe or involves difficulty breathing, call emergency services or head to the nearest hospital immediately.

Call an ambulance immediately if there are signs of a severe allergic reaction (anaphylaxis), such as difficult/noisy breathing or your baby becomes pale and floppy, or if there is tongue swelling.

Allergic reactions usually occur quickly, within minutes to two hours, while other reactions to foods may be delayed.

It is important to note that minor redness around the mouth is most often due to skin irritation and is not usually due to an allergic reaction.

Introducing possible allergens

Understanding food allergies in babies is crucial for every parent. Knowing the types of allergies, how to identify the allergen, recognising the signs, and taking appropriate steps during a reaction will help.

To help make this process simpler for parents, Aussie doctors Dr. Mariam Chaalan (a family GP) and Dr. Rob McLeod (a Doctor specialising in children’s health and early development), created Taste Bubs, a hassle-free, four-week cycle program. Taste Bubs aids the early introduction of food allergens by easily introducing little tummies to cashew, peanut, egg, soy, sesame, almond, and walnut, once a baby is ready for solids. Each pack contains 28 powdered allergen sachets – with no additives or sugars – that can easily be mixed into age-appropriate baby food (purée, mash, cereals etc.)

“The idea came about because day after day Dr. Rob and I were having appointments with parents and carers who were overwhelmed and under informed about introducing allergens to their children. Unfortunately, the outcomes were usually parents and carers delaying the introduction due to their fears, or putting additional pressures on themselves and inadvertently causing unneeded stress and anxiety. There wasn’t an easy introduction solution available on the market, so that’s why we created Taste Bubs” said Taste Bubs’ co-founder Dr. Mariam.

“We dove headfirst into research and development, testing every powdered allergen available to find the purest, most nutritious, and sustainable ingredients possible. With the help of a renowned food technologist, who also has food allergies, we finally found our perfect mix of ingredients and are excited to launch Taste Bubs to market.”

Find out more at https://tastebubs.com.au/

STOP YOUR BAD EXERCISE HABITS

4 bad exercise habits & how to stop them

Finding the time and motivation to exercise amongst the business of life is already a feat on its own. If you’re being active and keeping at it, take a moment to pat yourself on the back because you’re doing great. However, we are creature of habits and with time, even with our best intentions, we fall into traps that can work against us. No matter how hard we train, at one point or another we reach a

plateau, a comfortable spot where if we don’t take action we can actually start undoing all the amazing work put in so far. You might feel like you’re not progressing, your focus is just not there anymore and you can’t even remember why you’re exercising in the first place. Time for a little “shake up”. Let’ look at how to do it.

1. You are on autopilot

It is quite easy to fall into a lull: your body follows a routine like it’s second nature, the mind is turned off and you find yourself running the same 5km track on autopilot. What you don’t necessarily know is that when your body does the same exercise every time, it is actually de-conditioning. Thankfully, you only need a few tweaks to wake up from the trance and progress again. Pick one thing in your exercise routine that you can rejig and give it deliberate attention: it could be run a different route (or change directions), walk somewhere different, join a different class, exercise with a friend, increase your time once a week or your distance. Keep it fresh so you can wake your mind and body.

2. You are overcommitted

It’s only human to want something, to want it badly and to want it now. So we throw ourselves at it 110% with great expectations and enthusiasm, but life is hectic and often we can’t sustain it all. The secret to overwhelm is to ‘slowburn’, find your own pace. Ask yourself if your expectations and exercise goals are realistic and achievable with what is on your plate at the moment. Ultra marathon runners are the kings of slowburn, they think long term, they train incrementally, they know they can only go the distance if they build their skills and condition bit by bit, over time. Think of training as a long term game, something you want to keep doing forever.

3. You are out of synch

Our external world can be pretty fixed as far as time goes: we work 9-5, we eat at 12:30pm, we exercise around those times, when we can fit it in. Our body though has an internal clock that runs to its own beat and so it is easy to get out of synch. The research on circadian rhythm has now mapped out when it’s the best time to exercise: too early in the morning and you’re not quite ready yet, too late in the evening and you can disrupt your

sleep. The early afternoon is when activity levels, coordination and power are at their peak so that’s the ideal time to train. If you are restricted by fixed working hours, maybe take your lunch break a little later and exercise when you’re more in synch with your internal clock.

4. You are not investing in recovery

If you’re exercising chances are you follow a routine, or at least you try to stick to a regular schedule. You have days when you are active and “days off” when you can rest. Truth is, those quieter days in between are more than just times when you can take a break, they are your recovery days, a key aspect of your training. Recovery means exercising in a lower gear and with less load so you can work on nuances of your performance and reinforce good habits. As we get older your recovery days become a greater priority to help maintain muscle strength and continue to progress without using all your precious resources. So if you love cycling for example, have a spin day as recovery: you’ll still be doing the same movement turning your legs over but at different intensity. If you are a runner maybe go for a walk or hike on terrain, even the beach.

No matter what exercise habit you inevitably fall into, just remember that going back to the reason why you are exercising will always steer you back in the right direction. It could be for health reasons or because you want to be the best for your family. It could be because you want to challenge yourself or bring a bit of change into your life. Your why is gold because it resonates with you, because it is you, and will always make you focus on what really matters.

Dr Brett Lillie,

author of Rediscover

Your Athlete Within, is a sought-after speaker, coach and rehab professional who helps people rekindle their love for movement and find their mojo so they can live their best life. To find out more about Dr Brett’s programs, go to his website www.brettlillie.com

1-30 September

Join the ride that gives back

Be part of the Starlight Tour de Kids challenge this September and ride as a family, individually or as a team. Not only will you have fun, feel good and improve your health, but you’ll also be helping sick kids!