PakMag Mackay & Whitsundays - Jan & Feb 2023 - Issue 93

PakMag Founder and Editor-in-Chief Bree James

If your life is like mine, 2022 was a complete blur even though I was very intentional with how I wanted the year to flow. Although I planned lots of weekend trips, family holidays and got lots of projects done, the entire year was go, go, go.

So 2023, please be a year where we can live life slowly and enjoy time with our families. Please be a year of great health and lots of laughter and connection with the people we love. Please be a year where we live humbly and with a sense of gratitude for the life we lead, and please be a year where we can all feel safe, loved and passionate.

Sure, there were lots of challenges over the last couple of years that forced us to dig deep. But instead of crumbling under the pressure, we need to be like flowers; survive the rain and use it to grow.

With that in mind; this edition is designed to help you set up your year for success – at school, at work, and in life. The team and I are sure you will enjoy this edition.

May each of you have a bright, healthy and peaceful new year. Until next time, happy reading and remember to tell everyone you read it in PakMag.

IT Support Trent

p 4053 3331 e admin@m2f.com.au a PO Box 7433 Cairns Qld 4870 www.pakmackay.com.au • www.pakmag.com.au • www.m2f.com.au

Our Global Parenting Channels PakMag Online pakmag_national PakMag The Give It A Go Group For Parents PakMag TV The PakMag Parents Podcast

Our North Queensland Channels

PakMag Mackay Parents of North Queensland pakmag_nq Parents and Kids of North Queensland

PakMag would like to acknowledge the First Nations people of North Queensland; the first storytellers and Traditional Custodians of all the lands on which we work, live and enjoy. We pay our respects to their Elders, past, present and emerging.

Disclaimer: No part of this magazine, including the advertisements within it may be reproduced, in part or in whole without the expressed permission of the editor.

Whilst the greatest of care is taken to ensure that the information in the magazine is correct at the time of going to press, readers are advised to check details before visiting. The publishers cannot accept responsibility for errors, inaccuracies or omissions. The ideas expressed within PakMag are not necessarily the views of the publishers, but those of individual writers. We have done our best to ensure all events and information was correct at the time of going to print. Please check with individual businesses and authorities.

Net distribution per issue: 10,000.

families f i

The Thing Is with Bree James

A new year is here, and after the shemozzle of 2020, 2021 and 2022, it’s understandable why sometimes we wish things were easier, when in fact we need to wish we were better.

Personal growth is the development of skills, knowledge, wisdom, habits, behaviour and personal qualities. This growth allows us to reach our full potential, be our best selves and live our happiest, most successful life. If there was ever a time to invest in your personal growth, it’s now. When we speak of growth, we speak of advancement, expansion, maturation, blooming and rising beyond our current state.

The thing is, in our quest to grow, we’re bound to hit speed bumps, fall, get lost, discouraged, lose prized possessions and even lose a few relationships. Suffering is an inevitable part of life, from ageing and death to heartbreak and disappointment. If you felt happy all the time, you wouldn’t recognise it as happiness. You need to experience the opposite end of the spectrum sometimes to be able to truly recognise and appreciate happiness.

The term “personal growth” is misleading because it sounds like it’s going to be fun. But if we called it “deliberately making yourself uncomfortable by challenging and being honest with yourself so at times it’ll feel like you’re dying”, nobody would do it.

Our world is rapidly changing. Most parents have so much on their plate that the plate is more like a buffet with a pile of crap you don’t enjoy eating.

This new year, we need to get more comfortable and at peace with pain and suffering. As parents we try so hard to not let our children feel pain, and we also avoid it for ourselves, but if we do this - we take away opportunities

for growth. It’s not nice seeing our children hurt or upset from being rejected, or in pain from being disappointed or having their heart broken. But the earlier they learn how to deal with pain, the better. Suffering can make us more resilient and better able to endure hardships. Just as a muscle, in order to build up, we must endure some pain, so our emotions must endure pain in order to strengthen.

Growth happens not by shielding you from sorrow and pain, but by strengthening you to bear it if it comes.

Growth happens not by making your path easy, but by making you sturdy enough to tread any path.

Growth happens not by taking hardship from our life, but by taking all cowardice and fear from our heart as we meet hardships.

Growth happens not by granting us unbroken sunshine, but by keeping our faces bright even in the shadows.

My wish for you this year is not for it to be a year of rose coloured glasses, sunshine and lollipops with some unicorns thrown in for good measure. My wish for you is that no matter what storm comes your way, no matter what hardship you go through, you know in your heart that you will get through it. Because not all storms that come to us cause havoc and disrupt our life, some storms come to clear the path.

BreeScan to learn about my Vision Voyage Retreats

www.breejames.com • www.myvisionbook.com.au

5 Strategies to Spice Things Up in Your Relationship

STORY Bree James

For many couples, your intimate life after creating your “loin fruit” is likely not like the tropical “fruit salad” you enjoyed at any time of the day, whenever you felt the urge BC (before children).

These days, your “fruit salad” is more like a quickly peeled banana, or begrudgingly having a quick piece of fruit because you know it’s good for you and your relationship. As parents we have so many other priorities, so your energy and enthusiasm towards the “passion fruit” of your relationship may have changed. For those parents who are back in the “fruit salad” days, good for you, for the latter who are already tired or getting a headache thinking about “fruit salad” - keep reading.

Today's parents have plenty of resources to prepare for pregnancy, childbirth and parenthood. But few of us are prepared for the effects on our relationship and intimate life. With the redefinition of roles, the realignment of responsibilities, and the reduction of time together, this often results in the decreased frequency and intensity of sexual experiences. It's a wonder anybody gets pregnant for the second time!

Modern parents often have a difficult time navigating sex and parenthood. Sleep deprivation, body changes, the mental load, and even our own internal beliefs and expectations impact the way we experience sexual desire and arousal.

Intimacy is a huge part of a healthy relationship. Generally speaking, men can create conflict in a relationship if they focus purely on the physical side of sex, forgetting that there is more to intimacy than this. When a man makes advances to his partner and they are ignored, this communicates rejection to a man. To ignore his sexual needs, to resist his initiation of sex, or merely to tolerate his advances is to tear at the heart of his self-esteem. Women often fail to understand how a man’s self-image is vitally linked to his sexuality. On the flip side, many women express that they feel like objects as their man has neglected the intimacy and connection part that women need. Many women feel that they give all day and that they haven’t got much left in the tank, so this intimate part of their life has become a chore. To some women, to be wanted or desired is uncomfortable as they don’t feel sexy in their own skin after having children.

Each person in a relationship should feel needed, wanted, accepted and loved sacrificially. And one of the keys to building this type of relationship is understanding the general differences between men and women in how they view sex. These differences cause certain expectations on the part of men and women that often lead to misunderstanding, frustration, and disappointment.

Parenthood does not need to be the stage of life where intimacy goes to die. Here are 5 strategies to spice things up in your relationship.

1. Understanding Different Desires and Needs Between the Sexes

In heterosexual relationships, most men tend to focus on the physical aspects of a relationship. They are stimulated, drawn and captivated by the sight of their woman. They get excited or at least interested quickly by visual or physical stimulation. Most men can be ready for physical intimacy in minutes, and once on his mind it becomes dominant in his focus. Generally, men put a much higher priority on sex than women do, and women tend to have a different orientation that demands a different approach.

A woman is more oriented to the emotional side of the relationship. A man wants physical oneness; the woman desires emotional oneness. Sight, smell and the body tend to stimulate a man. Touch, attitudes, actions, words, and the whole person stimulate the woman. A man

needs respect, admiration and to be needed physically. The woman needs understanding, love, to be needed emotionally, and time to warm up to the sexual act. The man’s sexual response is acyclical, which means any time, anywhere. The woman’s response is cyclical, which means she goes through times when she is more interested in sex than others. A man responds sexually by getting excited quickly, while the woman is much slower. During sex, a man is single-minded, while a woman might be easily distracted wondering about the children, their to do list, the noise outside, or other minor things going on around them.

2. Knowing the Difference Between Sex and Intimacy

In romantic relationships, sex and intimacy are often used interchangeably. But there’s a distinct and significant difference between the two. Knowing the differences can be crucial to fixing, maintaining and improving the state of your relationship. Intimacy is something that goes beyond a physical act. True intimacy involves a level of emotional connection and trust that brings people closer. If there is a lack of trust or emotional connection this will impact your intimacy. An intimate relationship can be deeply personal, allowing each person to be vulnerable with the other. While a physical connection can often be associated with this, intimacy doesn’t need to be physical to exist. Strictly speaking, sex is physical. No matter the form, sex involves the arousal of physical desire and physical response to a stimulus. Sex by itself doesn’t necessarily require intimacy, but a healthy relationship does.

There are five main types of intimacy:

• Emotional intimacy: a deep feeling of closeness and trust.

• Physical intimacy: includes touching in a way that enhances feelings of closeness and desire.

• Sexual intimacy: combines the physical act of sex with emotional closeness and trust.

• Mental intimacy: Having stimulating discussions about different topics and feeling safe about expressing your own views is part of nourishing mental intimacy.

• Spiritual intimacy: Spiritual intimacy means feeling close, validated, and safe sharing your innermost ideas and beliefs on life’s purpose and your connection with divine energies.

In general, intimacy involves a particular level of closeness.

3. Make a Plan

With many parents prioritising their children, intimacy and special cuddles are one of the first joys pushed to the back burner. It may seem weird, routine or mechanical to schedule time for physical intimacy, however scheduling sex is actually a great way to encourage you and your partner to have sex regardless of how tired you are. Whether you put it on your shared calendar or choose specific days during the week, you’ll know it’s on the schedule for the day which can help to build up the anticipation even further. Text them the morning of, or talk about it over breakfast (in code,

obviously) and allow the playfulness, excitement and anticipation to begin. Maintaining a standing sex date once a week, twice a week, or a few times a month helps many relationships prioritise physical intimacy. Timing and cadence should always be at your discretion - just make sure that both you and your partner are on the same page. Find somebody to watch the kids, and enjoy some adult time for once. Something as simple as dinner at your favourite restaurant can become a great starter course for a fun night with your partner. Couples are happiest when sex can be regularly anticipated or prioritised. So maybe have a “sex candle” that you light when you are feeling in the mood so your partner knows you want them to make a move.

4. Make Time to Talk.

Early in your relationship, you likely spent hours just talking. It became one of your most meaningful ways of growing closer. Once you have kids, most of your conversations are likely about parenting or work. Commit to growing yourself, learning and becoming more interesting so you have more things to talk about. Make time to chat with one another with a cuppa in the morning, or a drink on a Friday afternoon. Talking is a very intimate experience for women. When men choose to learn how to chat - to ask meaningful questions and really listen to the answers, to share their own feelings and desires - they are communicating interest and respect, building trust and closeness that will help their partner feel more emotionally intimate with them. Do not fake your way through a conversation in hopes of having sex later on (women can sense that a mile off). Instead, recognise that a woman's desire to "just talk" for a while is a real and valid need. When that need for an emotional connection is met, it will often translate into a renewed desire for a sexual connection as well.

5. Implement Gratitude

Your sex life can often be a large indicator of what’s going on in your relationship. When you’re happy sexually, it’s pretty plausible that your relationship is too. So if your sex life is suffering, find ways to improve communication and get closer to your partner. The easiest way to do this is to cultivate gratitude. Thank them for the little things, like doing the dishes or cooking even the simplest of weeknight dinners. Share your gratitude about them to them, and watch your relationship grow.

Sex is a beautiful, human desire that can bring partners together in oneness. Its presence or absence often indicates the level of commitment and intimacy in other areas of your relationship. For sex to be truly satisfying to both partners, each has to risk being totally open and vulnerable to the other, which can only deepen your relationship, and increase the “passion fruit” in your life.

If you are having troubles with your libido, seek medical advice, and if you need support to improve this part of your relationship, there are many sex therapists that can support you too.

Hack Your Habits for Success

STORY Dr. Mark Williams, Professor of Cognitive Neuroscience, Macquarie University

What is a Habit?

A habit is an automatic response to a cue, constituting our everyday life. For example, I just picked up my coffee cup to have a drink and realised it was empty; I had already drunk the whole cup without even noticing. The cup was beside my laptop (cue), so I automatically drank it (response). After drinking the coffee, I perceived a pleasant taste as a reward.

Each reward strengthens the link between the cue and the response, and researchers believe that more than 40 percent of our actions are automatic behaviours. Understanding how and why our brains function this way will help you change habits and perhaps influence the habits of others in your life too.

Why Do We Have Habits?

Habitual behaviour is an adaptive mechanism that allows us to concentrate on other things. Think about everything you do subconsciously; making coffee or tea, driving to work, showering, brushing your teeth, etc. Our brains evolved this mechanism because the amount of information we can consciously think about with our working memory is limited. In fact, it is limited to about seven items at one time, meaning that if we could only do things within our working memory capacity, we wouldn't even be able to walk or make a cup of coffee while chatting to someone!

Luckily our brains can learn to do things on autopilot. An example of this is driving. When you first learn to

drive, it takes all your working memory; brake, clutch, steer, indicate and check mirrors. We can't chat or think about anything but the processes involved in driving. Once we are familiar with the processes, they become automatic or habitual. As a seasoned driver, you may have noticed that when you see a stop sign ahead, you release the accelerator, gently press the brake and check the rear mirrors, all while chatting with your kids in the back seat.

How Modern Technology Affects Our Habits

Our modern lifestyle and constantly evolving technology plays havoc with our habits and routines. Many modern devices use compelling cues to trigger behaviours and reward them by reinforcing habits. One example is social media networks. They cue you through a notification that a friend or someone you follow has posted something or reacted to one of your posts. You then automatically click on the notification, and usually, there will be an emotional response to your friend's post, the like, or the comment; this reinforces your habit. Of course, now that you're on the app, you get fed more content that attracts your attention and holds you there. These apps then monitor how much time you spend looking at your feed which they use to sell advertising space. And, as I'm sure you have noticed, we all get stuck in cyberspace. This affects productivity, resilience, curiosity, creativity, innovation and mental health.

Why are Good Habits and Patterns Important?

Imagine that you design your world so that it gives you cues to do positive things automatically throughout your day. How healthy and productive would you be? And now, imagine you do the same thing for your kids. There is no cleaning up after them, no need to remind them to do homework and no arguments about messy

rooms. Unfortunately, our world is very complicated, and it is difficult to design it entirely for good habits. Nevertheless, we can take steps in that direction.

How to Get Your Time and Productivity Back

Removing behaviour-triggering cues is the easiest and most effective method to eliminate a habit.

Most people and programs work on the behaviour itself, but by removing the cue, the behaviour doesn't occur habitually in the first place. This is super easy when it comes to our devices because the cue, in most cases, is the notifications. If you turn off all your notifications, you remove that cue. Without notification cues, you choose when to check your social media accounts, emails, etc. You now no longer aimlessly scroll and instead regain control.

But what about other habits that you want to eliminate? You need to think about the cue that triggers an unwanted behaviour and try to eliminate it first. If that is too difficult, you should try and make the habitual behaviour difficult. For example, to break the habit of turning on the TV when you arrive home, hide the remote control or take out the batteries. Then, when you get home, you can't mindlessly turn on the TV. Instead, you have to think about where the remote is or how to put the batteries in. This extra effort activates your working memory and conscious choice-making.

The opposite is true of a new positive habit. Firstly, try to match it with a reliable cue and make it easy. For example, if you want to swim every morning, decide that you will get in your swimmers and go to the pool when the alarm goes off. Don't make the behaviour that you’ll swim 1 km as this is too hard. Simply focus on going to the pool first, which is much easier and won't take a lot of willpower. Of course, once you get there, you will probably swim. But the point is that you link your alarm going off (the cue) with a relatively easy behaviour (go to the pool). And before you know it, you will be swimming regularly.

Change can't happen unless we take control of our habits. But some simple steps make it possible!

To learn more - listen to episode 134 on the PakMag Parents Podcast, your place to laugh and learn, at www.pakmag.com.au/podcast

Dr. Mark Williams is a Professor of Cognitive Neuroscience at Macquarie University with more than 20 years of experience in research, teaching and 70+ publications. Having worked as a Research Scientist at MIT in the McGovern Institute for Brain Research (USA) when the first Smartphone was released, Mark has studied how we interact with each other, learn and think. He has watched in both fascination and apprehension at the rise of technology in our education systems. In addition to his teaching and research work at Macquarie University, Mark now runs programs for schools, parents, businesses and individuals to address the many problems that technologies (like smartphones) create. Find out more at www.drmarkwilliams.com

Heal Your Body from Adrenal Fatigue

STORY Emma Jensen, Australian Nutrition Centre

As parents, the health of our children often takes priority, and we can find ourselves trying to do it all. We’re caught juggling everything from our careers, relationships, family commitments, school commitments and everything else that life throws our way. The priority is looking after everyone else except ourselves. So, what happens when it gets out of hand?

You might start feeling excessively fatigued and your body aches. You may feel suddenly overcome with nervousness or experience bouts of anxiety. You may have trouble getting to sleep and staying asleep or going to sleep late as you are going to bed but still feeling wired.

Most of the time, we simply shrug it off and say, “this will pass eventually, I’m too busy to deal with it, I’ll just keep pushing on.” Many of us time-poor parents would just reach for a glass of wine to help unwind, hoping to temporarily stem the rushing feeling.

While we’re busy preparing healthy, nutritious meals for our children, we’ll often settle for something sweet, salty or deep fried for that quick and convenient burst of energy. We often consume all of the stuff we tell our

kids is “bad” and recommend them to stay away from, if they want to grow up “big and strong.” Do as we say, not as we do, right?

If this is starting to sound like your everyday rather than your once-in-a-while, it’s possible you’re suffering from adrenal fatigue. It’s extremely common amongst parents and is likely due to a hormonal imbalance. The good news is that there is plenty that you can do at home to help address the stress and get you back on track.

What is Adrenal Fatigue?

Adrenal fatigue is prolonged exposure to stress which can drain your adrenals, and this leads to low cortisol levels. Cortisol is the stress hormone which increases sugars in the bloodstream, enhances your brain’s use of glucose and increases the available substances to repair tissues. Low cortisol level symptoms may include fatigue, dizziness, unexplained weight changes, muscle weakness, mood changes and darkening of the skin.

You may have more symptoms if low cortisol goes untreated, or you have damaged your adrenal glands due to severe stress.

The Four Stages of Adrenal Fatigue

1. Alarm reaction. In the first stage the body is alarmed by stressors and initiates aggressive anti-stress responses to reduce stress levels. At this stage you may not feel or show signs of symptoms however you may feel a sense of being tired but daily activities may continue unaffected.

2. Resistance response. Under severe stress, eventually the adrenals may become unable to keep up with the body’s demand for cortisol and the adrenals start to become exhausted. Anxiety may set in and may cause the person to become irritable. In this stage it may take longer to fall asleep as insomnia becomes more common. In this stage you may experience occasional mild fatigue but a nap or some self care can help your recovery process greatly.

3. Adrenal Exhaustion. In this stage there are three phases. Phase 1: Mild symptoms of characteristics of the first and second stages of adrenal fatigue and may become persistent or chronic. Phase 2: Multiple endocrine axis imbalances may occur. Your body will try to maintain balance by activating the autonomic nervous system, however the body is too tired. This may cause sugar imbalances, low blood pressure, postural hypotension, heart palpitation, dizziness and anxiety. Phase 3: The body may become compromised in trying to maintain controls of homeostasis. Normal balance is lost and the body may enter a state of reactive imbalances.

4. Failure. In stage four the adrenals are completely exhausted. Symptoms may become extreme in this stage and if not attended to it may become fatal. Symptoms of Addison’s disease may start to occur in this stage such as unexplained weight loss, muscle

Signs of Adrenal Fatigue

• Fatigue

• Low blood pressure

• Memory issues

• Dizziness and headaches

• Joint and muscle pain

• Unexplained weight loss

• Nausea

• Salt and sugar cravings

• Abdominal pain

• Depression

weakness, headaches, nausea, irregular menstrual cycles and depression. The body may lose its normal homeostasis and may break down.

Five Things You Can Start Doing Now to Address Your Adrenal Fatigue

1. Remove or cut down on processed foods and drinks that are high in refined sugar, sodium, fat and low in nutritional value.

2. Take more care to eat real, whole foods such as nutrient-dense fruits and vegetables and lean proteins. This may help with inflammation.

3. Prioritise good sleep. Our bodies need 7 - 8 hours of good quality sleep every night in order to strengthen our adrenals. If you have little ones, sleep when your kids are asleep or ask your partner or grandparents to help take care of the baby or kids so you can get some extra rest or a sleep in occasionally.

4. Schedule time to do something for yourself like a cup of tea or a short walk. By doing this, your stress levels will reduce and help you relax.

5. See a health practitioner who can help identify any nutrient deficiencies and can recommend supplements to help regain your hormonal balance.

The focus needs to be on restoring balance by addressing any nutrient deficiencies, removing inflammatory foods, and providing nutritional and supplemental support to help rebalance your hormones.

A holistic approach like this will address the root causes of your health issues and set you back on the path to rebalancing your hormones. As always, it’s best to consult your healthcare practitioner before undertaking any kind of nutrition or supplementation program.

More Tips for Supporting Your Adrenals

• Meditate and relax. Take the time for self care practices such as yoga, meditation or sound therapy.

• Fresh air. Fresh air can do wonders for your adrenals. Go for a stroll and surround yourself with nature.

• 30 days coffee detox. That’s right, quit coffee for 30 days. Coffee can wear out your adrenals, so take a break from coffee and drink plenty of water or herbal tea. After your coffee detox, limit your coffee intake to one cup of coffee a day.

• Magnesium. Magnesium may support your adrenal glands, balancing hormone levels and lessen the effects of adrenal fatigue.

Emma Jensen is an Integrative Pharmacist and owner of Australian Nutrition Centre. She’s passionate about treating the root cause rather than the symptoms.

Sound therapy can help relieve stress, reduce headaches, boost confidence, increase focus, and give you more energy and a clearer mind. www.breejames.com/soundtherapy

You can connect with her @australiannutritioncentre

The PakMag Experts

Grace Harrison

Solicitor, Statewide Family Law

Dear Grace,

What are the signs of domestic violence and where can you go to get help?

I have found that there is a social aversion to identifying ‘domestic violence’ when in a relationship. Both victims and perpetrators are scared to use the term, as though it will make the experience real rather than opening a doorway to help.

In its most stereotypical form, I will have female clients tell me that what they have experienced is not “bad” enough to be classified as domestic violence, and I will have male clients tell me that they never hit their partner so they have therefore never perpetrated domestic violence. Unfortunately, domestic violence is not just physical violence. It comes in many shapes and forms that many people are unaware of and are suffering from.

It is important for every person to understand that domestic violence extends beyond the husband and wife stereotype and exists between mothers and daughters, fathers and sons, siblings, and all other familial relationships. Identifying violence in these relationships can be harder than the stereotype.

The most prevalent form of domestic violence I see experienced by my clients is emotional abuse. Emotional abuse is defined as behaviour that torments, intimidates, harasses or is offensive to another person. Sadly, this behaviour often goes unreported or dismissed.

If you or someone you know is living in a violent relationship, there is help.

The Mackay Women’s Service and the Domestic Violence Resource Service in Mackay are great places to start if you have experienced domestic violence. These organisations offer a wealth of resources and support, such as counselling, to help people recognise the impact of what they have been through and how to heal themselves.

If you would like to know more about the impact of domestic violence on relationships and the options available, please contact our office.

a 34 Wood St, Mackay www.swc.net.au

Jana Gorski

Naturopath and Natural Fertility Educator, TerryWhite Chemmart

Dear Jana,

I know it’s been a big year but I’m just tired all the time - even when I sleep well. My brain just doesn’t seem to be working! Could it be Adrenal Fatigue?

Adrenal fatigue is a theory behind a collection of symptoms arising from exposure to long-term stress. Low energy, brain fog, depressed mood, cravings for sweets or salt are often cited as common symptoms. However, there is no definite test for adrenal fatigue and these symptoms can occur for many other reasons.

The adrenals are a pair of organs that sit above the kidneys that produce and secrete cortisol. During periods of physical or emotional stress, increases in cortisol help our body prepare to fight or flight – increasing blood pressure and making more glucose available in our blood.

Proponents of Adrenal Fatigue theory suggest that over time, the adrenals can start under-producing cortisol. Cortisol levels can be measured and can correlate with symptoms but there are many causes of these symptoms that should be considered first such as iron deficiency.

During times of stress, many people find their healthy habits fall away. Whole foods, especially quality protein and vegetables provide the nutrients we require for the production of energy, hormones and neurotransmitters that regulate our mood and sleep. Regular exercise promotes the production of endorphins, improves circulation, digestion, detoxification and sleep. At various stages of life, hormones may also impact on energy and mood.

There are supplements that can assist in regulating cortisol production should it be a contributing factor in fatigue. Many other supplements as well as diet and lifestyle factors can help us minimise our stress response and give us energy. If you have concerns, speak to your trusted health professional who can look at all aspects of you and your life to determine and treat the underlying cause.

TerryWhite Chemmart www.terrywhitechemmart.com.au

All Things Health

Laughter is the Best Medicine

It’s fun to share a good laugh, but did you know laughter can actually improve your health? Find out the powerful benefits of laughter through Laughter Yoga.

Laughter Yoga refers to sustained intentional laughter and its health benefits are endless. In Laughter Yoga, laughter is created intentionally by body-based laughter exercises. It does not rely on comedy or jokes.

Not only does Laughter Yoga boost your immune system, when we laugh from our belly, the movement of the diaphragm moves the lymph around our bodies, increasing lymphocytes and T cells to help fight disease, bacteria and viruses!

As an aerobic exercise, laughter also works the cardiovascular system which regulates blood pressure. As the muscles relax, the blood vessels dilate. This process allows blood vessels to become more flexible, helping to prevent hardening of the arteries and cholesterol build-up.

Similar to prolonged meditation and deep breathing exercises, Laughter Yoga also helps to increase oxygen levels in the body. The dynamic exertion of the diaphragm expels more air from the lungs than normal, enabling more inhalation afterwards.

Lastly, laughter produces endorphins which are our body’s feel-good hormones, and by laughing with others you distract the mind away from fears and worries, creating a more balanced and positive outlook on life.

Tempo Echinacea, Vit-C & Zinc Immune

Our Amazing Liver

Did you know that the liver performs hundreds of jobs such as:

• Converting food to energy and storing it for emergencies.

• Creates blood that circulates in our bodies even before we are born.

• Changes damaging substances made or taken in by the body to make them harmless.

• Regenerates if half of the liver is donated or damaged.

• Works with the brain to communicate and regulate appetite.

Maintain your immune health and decrease the severity of the common cold with Tempo’s Echinacea, Vit-C & Zinc Immune tablets. This fighting formula can support immune system health and function to keep you in top form.

Echinacea, vitamin C and zinc are traditionally used in Western herbal medicine to decrease the severity of mild upper respiratory tract infection symptoms. This immunesustaining formula can also maintain general health and reduce free radicals formed in the body. Grab some today from your local TerryWhite Chemmart.

Craft, Play, Party! Craft Activities for Kids

www.handmadecharlotte.com

www.kidsactivitiesblog.com

Toilet Roll City

Craft, stack, play! Be a recyclable roll model with this recyclable craft.

What You Need

• Toilet rolls

• Acrylic paints

• Paint brushes

• Scissors

• Pencil

• LEGO® or your favourite small toys

Lion Party Favour Pouch

We ain’t lion when we say the kids will love these Favour Pouches at the party. Create these sunny lion pouches with your kids. They are the perfect craft for lolly bags at kids’ parties.

What You Need

• Brown paper bags

• Scissors

• Assorted art board paper

• Pencil

• Sponge brush

• Acrylic paints (yellow, pink, white and black)

Method

• Paint brushes

• Crepe paper cut into strips (yellow, orange and pink)

• Small hole puncher

• Favourite choice of small lollies

Draw a circle template using cardboard and then trace the circle onto a brown paper bag twice. Cut out your circles and paint one circle yellow using the sponge brush.

Paint the rest of the lion’s face with the paint brushes: Paint a pink triangle in the centre of your circle and then paint the eyes and nose with black paint. Paint the mouth with white paint and add black spots. Mix a small amount of pink paint into the white to make pastel pink and paint the cheeks onto your lion’s face.

www.kidsactivitiesblog.com

Method

Paint the toilet rolls with your choice of colours. You can paint the windows now, or cut them out in the next step. Allow the paint to dry.

If you haven’t already painted your windows, draw the shape of the windows on the toilet rolls and carefully cut them out. Then cut slits on both ends of the toilet rolls.

Stack your toilet Roll City buildings however you desire and invite your toys and play in the city.

After the paint has dried, place the two circles together and punch holes near the edges using the hole puncher. Keep holding the circles together and alternate the three different colours of crepe paper by tying them to create the lion’s mane.

Leave some mane so you can fill the pouch with your choice of lollies. Tie the rest of your lion’s mane to seal all the lollies inside.

To safely remove the lollies from the lion, untie some of its mane.

Scan for more craft activities and things to do

Pom Pom Turtles

www.thecrafttrain.com

Shell-ebrate summer with this turtley awesome craft!

What You Need

• Medium to thick wool in your choice of colour for the shell

• Assorted art board paper

• White paper or googly eyes

• Felt tip pens

• Scissors

• Pom Pom Maker or a piece of cardboard

• Glue

Method

Draw the shape of your turtle and cut your turtle shape out and cut small slits on both sides of the turtle’s body using your colour art board paper. Use felt tip pens to decorate your turtle.

Using the white paper, draw your turtle’s eyes and cut them out. If you’re using googly eyes you can skip this step. Glue the eyes onto your turtle’s face.

www.thecrafttrain.com

To make a Pom Pom Maker, use a piece of cardboard and cut out a thick line as shown in the picture.

Using your Pom Pom Maker, wrap your wool around until you have a nice bundle of it. Tie around the centre and slide the bundle of wool off your Pom Pom maker. Tie the centre again as tight as you can.

Attach your pom pom to the base of your turtle by sliding the wool into the side slits and then tying into a knot. With the scissors, tidy up your turtle’s shell by cutting each loop in the middle, giving it a trim and shaping it how you like it.

Bump, Bub and Beyond

Visit www.pakmag.com.au/win for your chance to win!

Special Delivery Discovery Skincare Kit Mini

$62.00 - www.sephora.com.au

The perfect pack to discover Evereden core products. For mom, start by massaging a generous layer of Nourishing Stretch Mark Cream into dry or itchy skin until completely absorbed. Immediately follow with Golden Belly Serum, applying one full dropper to the palm of hand to warm and activate, massage into skin anywhere stretch marks appear using light, circular motions. For the baby, gently massage a pea size amount of Nourishing Baby Face Cream into the baby’s skin morning and night.

All products are formulated to the highest safety standards and designed for all ages and all stages.

LeapFrog Prep for Preschool Activity Book

$39.95 - www.bigw.com.au

Help children build confidence with reusable activity pages to practice their school-ready skills. From letters to numbers to matching activities, pre-schoolers will find loads to do and re-do in this interactive 12-page book. Touch-sensitive pages encourage children to explore the alphabet with letters and letter sounds, word building and finding rhymes. Help Preschoolers strengthen writing skills with activity pages and an erasable marker that lets them trace letters, match numbers to quantities, draw the right clothes for the weather, explore mazes and more. If kids need a clue, they can press the hint button for help.

Play Couch from Little Adventurers

$299.00 - www.littleadventurersplaycouch.com.au

Little Adventurers Play Couch are Australia’s only play couch company providing a fun and educational design on their covers. The Brisbane family designed the covers as a way to invite children to play while also unknowingly learning about animals and weather patterns. The couches are made from non-toxic foam and premium microsuede zipper covers making cleaning easy. These couches are one of the most versatile children’s toys on the market. Let your little one’s imagination run wild while creating cubby houses, tents, superhero lairs, stages, reading nooks and so much more with their Little Adventurers Play Couch. Every day will become a new adventure.

•

Babies in Summer

Caring for a baby can be challenging during summer, especially in our tropical environment.

When a baby feels hot or is overheated they may look uncomfortable and become irritated. If their temperature remains high they may be at the risk of becoming dehydrated. Babies who are affected by the heat feel overly warm to touch, irritable, look unwell, limp and their skin is drier. Babies are also prone to develop heat rash as their sweat glands may not have fully developed yet.

temperature. Be careful with hot prams with little airflow and hot buckles in the car. Babies and toddlers are also very susceptible to getting sunburned even in the shade under a tree, so ensure they have sunscreen, a hat and baby sunnies if they will wear them.

Night Terrors in Toddlers

A night terror (or sleep terror) is when children suddenly get very agitated while in a state of deep sleep.

Here’s what to do – and what not to do – if your child has night terrors:

• Avoid waking your child during a night terror.

• Wait for your child to stop thrashing around. Guide your child back to bed (if they get out) and tuck them in. Your child will usually settle back to sleep quickly at this stage.

• If you think your child might get hurt, stay close to guide your child away from hitting or bumping the sides of the cot, bed or other obstacles.

Signs of dehydration:

• Very thirsty

• Fewer wet nappies

• Tired or low energy

• Pale with sunken eyes

• Fewer tears when crying

• Irritable and unsettled

Breathing quickly

The best way to check your baby’s temperature is to place your hand on their chest or back. This method will give you a better idea than by just feeling their hands or feet. Babies’ limbs generally feel cooler than their bodies. If you believe your baby may be too hot, take them someplace cool and help them maintain their body

• Try a regular bedtime routine of bath, story and bed. This can help children feel ready for sleep and help them get more sleep. Lack of sleep can cause night terrors in some children.

• If your child is having regular night terrors around the same time each night, try gently waking your child briefly about half an hour before the usual night terror time and resettling them. This works for some children.

5 Tips for Getting on the Same Page Before Having a Baby

STORY Holly Dellaca-Daniel

Having a baby is a life changing experience, and there are lots of decisions that need to be made, like how to keep your relationship thriving when it’s not just the two of you to focus on, the decision around baby names, and of course boundaries with family members and the in-laws. It can be overwhelming for new parents.

Here are five conversations you need to have with your partner to help you parent on the same page, and start your parenting journey with the same vision.

1. How Will We Maintain Our Relationship?

It takes two to make a relationship work. In some relationships parents drift apart as a baby can take up a lot of time. Before your baby comes into the world, brainstorm ideas of what you and your partner enjoy together now and see how you can maintain that when your baby arrives. Also, find out your partner's love language (Google this) and ensure you make each other feel loved, and let eachother know they are doing a good parenting job (focus on the positive as much as possible - what you focus on grows).

2. How Will We Decide Names and Will We Find Out the Gender?

Will you find out the sex of the baby before birth, and how will you decide on your baby’s name? It’s a big decision and it’s not something that can be changed whenever you want to. Write a list of baby names with your partner. Sometimes even compiling two separate lists and swapping them with your partner to cross off what you don’t like on their list can help narrow it down quicker. You both can even turn it into a fun presentation of why you like or don’t like a name.

3.

What Sort of Parents Do We Want to Be?

Not every parent will have the same parenting style, but it’s better if you are both on the same page with things like using a dummy, discipline, sleep schedules and how and what your child is fed. What sort of school do you want them to attend, what lifestyle standards do you have today that you want to keep, and how will you approach discipline?

4. How Will We Share the Load and Who Will Be the Primary Caregiver?

Having a baby is a full-time job, which means less time, extra responsibilities and interrupted sleep. Discuss who’s doing the cleaning and who’s doing the cooking. You also need to discuss finances, who will be supporting the family, and how the person who is not working will be able to build their superannuation after those years of missed work. Who will be the primary parent for the children? Chances are one person is going to be carrying the mental load for the kid’s needs, planning ahead, scheduling appointments - and if it happens by default rather than discussion, it’s far more likely to be a source of resentment.

5. How Will We Ensure We Both Have Personal Time to Recharge?

Think about the amount of time a day, a week, a month and a year you’re willing as a couple to allow the other parent time off to be in their own company and recharge. “Me time” is very important, so it’s a good idea to plan taking a 24 hour solo holiday once a year to rejuvenate or even 15 minutes of quiet time weekly to have a bath without interruption, no exceptions. Acts of self care are crucial to sustain your own needs, and to ensure that you can be the best parent you can be.

CONNECT THE DO TS

C OLOUR IT IN WHEN T HE DO TS ARE CONNECTE D

For your chance to WIN a family pass to THE AMAZING MAURICE, enter at www.pakmag.com.au/win. Competition closes 10/01/2023.

WIN the Bear Learns Book Series

$52.00 - www.wilkinsonpublishing.com.au - A new children’s picture book series, the Bear Learns collection is a welcome addition to the children’s book world, each adventure is sure to become a story time classic. Featuring engaging, simple tales and adorable illustrations with easy, evidence-based resource techniques for young readers and their carers, Bear Learns books are a go-to-guide for early educators, families and allied health professionals. Little people will love to follow the journeys of this loveable bear, who, with the help of his furry friends, finds practical ways to deal with the little things that create big worries for so many little bears. Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/01/2023. No need to submit activities to enter.

T H E S E T H E S E L C O O L O O C

G I V E A W A YS G I V E A W A YS

1. Pack of 20 Back to School Socks by Dot On A Sock - $60.00 - www.dotonasock.com.au - Your back to school socks will be sorted with this Dot On A Sock prize pack - these powerful socks eliminate sock waste, teach kids essential life skills and give parents back a sliver of time and calmness in the morning. Socks with dots, colour-coded by size. Always be able to find a matching pair and instantly know whose socks are whose. 2. Frixion Pack by Pilot Pen - $330.00 - www.pilotpen.com.au - Featuring an extensive range of erasable pens in different styles and colours, including highlighters, fineliners and felt tips, there’s something for everyone. Each product in the Frixion range contains erasable ink. Just flip it around and use the built-in eraser on the end to rub out your work and start again. It’s a great way to build kids’ confidence. Create the perfect collection and mix and match from across the range.

3. ASTRO A10 Gen 2 Headset - $99.95 - www.astrogaming.com/en-au - Enhance your back to school setup with the ASTRO A10 Gen 2 Headset. Explosive audio thanks to 32mm dynamic drives, flip-to-mute boom mic, and durable construction with replaceable ear cushions and headband pad combine for the ultimate listening experience. 4. Osmo Little Genius Starter Kit - $179.00 - www.playosmo.com - Give your child the gift of fun and educational screen time with one of the most popular STEAM games on the market - Osmo. The Osmo range introduces children to hands-on interactive gameplay that both educates and entertains. With a suite of products that teach essential life skills like science, maths and english as well as vocation based skills like art, geography and coding, Osmo helps little ones boost their confidence in the classroom and beyond. The award winning Little Genius Kit introduces little ones to core concepts like ABCs, shapes, numbers and narrative storytelling through the power of fun and promotes positive screen time. Designed for kids aged 3 - 5.

5. Nuzest Kids Good Stuff Pack - $155.85 - www.nuzest.com.au - Kids Good Stuff provides the nutritional support that growing bodies need. Made from a base of 11 different fruits and vegetables plus pea protein, Nuzest’s child-friendly blend is fortified with probiotics, calcium and 20+ vitamins and minerals to support immunity, digestion, concentration and growth. A delicious multi-nutrient smoothie mix kids will love, available in 3 delicious flavours - Rich Chocolate, Vanilla Caramel and Wild Strawberry. Head to www.pakmag.com.au/WIN for your chance to win!

Freezer-Friendly Lunchbox Additions for Busy Families

Ham and Cheese Muffins

Serves 12

Ingredients

• 2 cups self raising flour

• ½ tsp ground paprika

• 80g butter, softened

• 6 slices ham, chopped

• 1 spring onion, diced

Method

• 1 tsp finely chopped chives

• 1 cup shredded cheese

• ½ cup grated parmesan

• 100g feta, crumbled

• 1 egg

Preheat the oven to 200°C. Line a 12 hole muffin pan with cupcake liners. In a large bowl combine the flour and paprika. Using your fingertips rub the butter into the flour mixture until the mixture appears like fine breadcrumbs. Stir in the ham, spring onion, chives, cheddar, parmesan and feta into the mixture.

In a jug whisk the egg and milk together. Form a well in the centre of the flour mixture and pour in the egg mixture. Stir together until just combined. Spoon the mixture evenly into the cupcake liners.

Bake in a preheated oven for 20 - 25 minutes or until a skewer inserted comes out clean. Use a wire rack to cool.

Freezer tip: Always cool muffins completely before wrapping and freezing them. To freeze muffins wrap them securely in foil or freezer wrap. Label the muffins with use-by date (muffins can freeze for up to 3 months). Muffins can be thawed at room temperature and enjoyed or frozen muffins can be heated in a microwave.

Zucchini Fritters

Serves 4 Ingredients

• 1 ½ zucchinis

• 1 tsp salt

• 1 egg

• 2 chives chopped

Method

• ¼ cup all-purpose flour

• Ground black pepper

• Olive oil

• Your favourite dressing

Grate the zucchini into a large mixing bowl and add a teaspoon of salt. Squeeze the zucchinis’ excess liquid out and discard, and add the egg and chives into the zucchini and combine.

In a small bowl, whisk together the dry ingredients then pour into the zucchini mixture. Stir the mixture well.

Over medium heat add 2 tsp of olive oil in a frypan. Add a heaped tablespoon of batter in the frypan for each fritter and flatten slightly. Cook the fritters for 3 - 5 minutes per side or until golden brown and crispy. Reduce the heat if required.

Serve the Zucchini Fritters on a plate with a dollop of your favourite dressing.

Scan for more delicious recipes.

Freezer tip: Always cool fritters completely before wrapping and freezing them. Place fritters in a single layer of lined baking paper. Then freeze for a few hours or until solid. Transfer fritters to lunch bags and label them with use-by date (fritters can freeze for up to 3 months). To reheat the fritters, place them on baking paper and place them in the oven at 160°C until heated through, or thaw them at room temperature and enjoy cool.

Take a Family Trip to Tasmania

STORY Bree James

Taking the family overseas and not leaving Australia is a possibility when you head to Tasmania. If your family loves adventure, wildlife, amazing food and scenery - then add this trip to your bucket list.

With over 2000 kilometres of walking tracks, and over 200 national parks, it’s certainly the place to visit if your family loves to explore the wilderness and get amongst all the hiking and mountain biking trails on offer. You can fly into Hobart or Launceston, or drive over on the Spirit of Tasmania Ferry. The ferry is much more expensive than flying, but you can avoid car rental costs. The break even point for bringing your own car on the ferry is about 10 days of touring. Less than that and it’s cheaper to fly and rent a car.

Once you arrive, there is plenty to do - here are my top nine must do’s when visiting.

1. Hobart in a Day

It’s likely you’ll land in Hobart for your trip. Try and arrive on a Friday, so you can go visit Salamanca Markets on Saturday morning. Here you will find lots of local produce and unique gifts to take home. After spending the morning there, we headed up to Mount Wellington for a birds eye view of the city. There are lots of hiking tracks here, so if you like hiking it‘s a quick way to wear the kids out. The Sphinx Rock is the easiest at only 2.8 kilometres and a cliff lookout. Then head down to Fern Tree Tavern for a cheese platter and cheeky afternoon drink.

2. Bruny Island Day Trip

This pretty little Island is a short 30 minute drive to Kettering then a 20 minute ferry to Bruny Island. Pack a picnic lunch and head straight to Adventure Bay to try and catch the white wallabies in the morning. Hint: go down Hayes Road as they are often down there. You can then check out Captain Cook's landing place, followed by the most southern raspberry farm in the world - Bruny Island Raspberry Farm for some scones and jam.

Afterwards, head to the Cape Bruny Lighthouse for a bit of whale spotting and a picnic lunch. Other spots to check out are the Cloudy Bay public toilets, deemed to have the best view out of any loo in Australia! The Neck also offers a great little walk, with views of Adventure Bay and an opportunity to see Fairy Penguins at the change of light.

There are lots of hikes and other great food places to check out, like Get Shucked for incredible oysters, The House Of Whisky, Bruny Island Cheese + Beer Co, Bruny Island Honey, Bruny Island Premium Wines, and the Bruny Island Chocolate Company - just to name a few.

3. Port Arthur Day Trip

Port Arthur Historic site is an open air museum where you get an opportunity to explore various historic houses and hospitals. It is one of the most eye-opening historic sites in Tasmania and totally worth visiting if you enjoy history and tales of hardship.

We then visited the Port Arthur Lavender Farm for a lavender latte and ice cream. You can also check out the Tasmanian Devil Unzoo and take the Tasman Island Cruise.

On your trip back to Hobart, at certain times of year near Taroona Beach, you may be met with a bioluminescent sea, the Aurora Australis, and a striking view of the Milky Way!

4. Farm Stay at Dover

If you’re up for a drive then head to Cockle Creek - the most southern point of Australia. The South Coast Track, one of Tasmania's great bushwalks begins (or ends) here.

On the cliffs of South Cape, you are the southern most people in Australia, and are closer to Antarctica than North Queensland. If it’s winter, you may be lucky enough to catch a glimpse of migrating whales. On your way back to Dover, you can stop at Hastings Caves and Hot Springs. There is also the opportunity for a cave tour, and a few local walking tracks.

5. Mole Creek and Cradle Mountain

Staying at Cradle Mountain is an option if you see yourself doing multiple days of hiking. Since the weather can be quite temperamental there, we decided to stay at Mole Creek, which is more affordable and only a one and a half hour drive. Check out Blackwood Cottages.

On day one we enjoyed Trowunna Wildlife Sanctuary. There you can see Tasmanian devils, wombats, kangaroo’s, quolls and so much more. It was a great place to learn about the wildlife, and their incredible work with endangered animals. We also checked out Mole Creek Caves with Great Cathedral and Glow Worm tours. When all the lights go out, it’s the darkest place you’ll ever be in.

6. Cradle Mountain

This is a very cool place. Some of the best hikes in the world can be done here. We had a lovely day and managed to fit in three hikes with wildlife and spectacular views. When you arrive at the main visitor centre, you’ll need to pay a park entry fee, however we

recommend purchasing an all park pass if you plan on visiting Bruny Island and other national parks.

There are plenty of short and long hikes for all fitness levels (the Overlander hike is 6 days!). Just ensure you are well prepared for all weather conditions and have lots of layers. Returning from a very cold and wet day of hiking, it was amazing to get back to Blackwood Cottages and have a warm fire and soak in the hot tub.

7. Bicheno

After being in the city, and then the mountains, it was time to check out the amazing beaches on offer. We visited the Blow Hole, Wineglass Bay, Coles Bay, and the Lighthouse in South Bicheno - this is a very beautiful part of the world with lots of hiking opportunities. If you are brave, jump in for a swim. The Airbnb we stayed at was fantastic, suitable for kids with river and ocean views. The Tasman Holiday Park at St Helens is also great for families.

8. Bay of Fires

Bay of Fires is named as one of the top regions in the world by Lonely Planet. The Gardens and Taylors Beach are great for a picnic stop, and the kids will love running along the white sand beach. After lunch, jump in the car and head to the Pub In The Paddock which is one of the oldest pubs in Tasmania (established in 1880!). We also recommend checking out the Pyengana Cheese Factory. The St Columba Waterfall is here too - one of Tasmania’s highest multi-tier falls.

9. St Helens

Enjoy a game of mini golf, go fishing, kayaking or paintballing. St Helens is renowned for its 42 kilometre mountain biking trail that’s suitable for beginners and pros.

Tasmania is a very special place, and I have no doubt that you will thoroughly enjoy it as a family.

Check out the full blog version here

Check it Out Mackay

What’s On

School Holidays Festivals

Puppetry Workshop

When: 12 - 13 January, 10.00am - 2.00pm Where: Gordon White Library More info: www.mackay.qld.gov.au

Family-Friendly Accommodation

Maternity, Baby and Toddler

Tweens and Teens

Family-Friendly Dining Clubs and Classes KEY

18+

BMA KidSpace

Where: Artspace Mackay More info: www.artspacemackay.com.au

Check out the free, delightful creative toddler programs at Artspace Mackay. The first Tuesday of every month a local artist will host creative art activities and live music designed for toddlers and their parents.

Have your teens and tweens learn the secrets of bringing puppets to life and maybe cause a little mayhem. Puppeting workshop running for two days. For ages 12 up to 18 years. Lunch will be provided.

School Holidays Workshops

When: Various dates and times

Where: Azure Glass Art Studio More info: www.azureglass.com.au

Time to get creative these school holidays with these fun and exciting glass workshops. Open to all ages. Children under 7 must have parental supervision, or by an older sibling or carer. All tools and firings are included in the workshops. All participants must wear closed in shoes and bring their own water bottle. Tickets are from $30 - $35 depending on the workshop. No charge for adults coming to supervise their child.

Teeny Tiny Stevies

When: 20 January, 10.30am - 12.30pm Where: MECC Auditorium More info: www.themecc.com.au

Teeny Tiny Stevies will be performing their brand new album ‘How to be Creative.’ Their new album is a ten song master class in embracing the creative urge, overcoming self-doubt and the superpower that is perseverance. They will also be performing a mix of fan favourites. Tickets cost $30.90 each. Suitable for all ages.

Cash for TricksWakeboarding Comp

When: 21 January, 5.00pm7.00pm Where: Lake Poco Poco Place More info: www.wakehouse.com.au

Join them around the lake for this fast-paced, action-packed wakeboarding competition. Watch their talented local, and pro riders compete in a Rail Jam competition. Free for spectators, the lakeside cafe and sunset bar is the best spot to enjoy the competition from.

Dance Blast 2023

When: 9 - 13 January, 9.00am - 3.00pm Where: Studio 53 More info: www.studio53mackay.com.au

Join a jam packed week of dance classes with Studio 53 presents: Dance Blast 2023. There will be three age groups available and the full ticket option gives you three classes per day in your chosen age group. Age groups are 7 - 9 years, 10 -12 years and 13 years and over. The three classes are Tap, Contemporary and jazz. Visit their website for more details and prices.

Lightyear

When: 20 January, 2.00pm - 4.00pm Where: Gordon White Library More info: www.mackay.qld.gov.au

Take the family to Bendigo Library and watch Lightyear! Legendary space ranger Buzz Lightyear embarks on an intergalactic adventure alongside ambitious recruits Izzy, Mo, Darby, and his robot companion, Sox. As this motley crew tackles their toughest mission yet, they must learn to work together as a team to escape the evil Zurg and his dutiful robot army that are never far behind. Rated PG. Free to attend and suitable for everyone.

Anime - Manga Club

When: 19 January, 5.30pm - 7.00pm Where: Gordon White Library More info: www.mackay.qld.gov.au

Come on out Manga fans and share your favourites, or most despised, story ideas, drawings and all things Japanese. For ages 12 to 18 years. Bookings are required for all attendees.

With HIT 100.3’s Cliffo and Bronte

Check it Out Mackay

CQU TAFE Careers Expo

When: 18 January, 2.00pm5.30pm Where: Mackay City Campus More info: www.cqu.edu.au

Explore your TAFE training options and drop into the CQU TAFE Careers Expo. Suitable for anyone interested in TAFE, from school students, career starters, and people upskilling or seeking to rejoin the workforce. Course information includes TAFE diplomas, certificates (including apprenticeships and traineeships), short courses and microcredentials.

STEAM ClubSpheros and Blue Bots

When: 25 January, 3.30pm - 4.30pm Where: Gordon White Library More info: www.mackay.qld.gov.au

Explore the fascinating world of STEAM with STEAM Club. In this event children from year 3 to year 6 will learn how to create and program robots through coding. Bookings are required. For more details, visit their website or book online through www.eventbrite.com.au

The Best of the Bee Gees with Colin ‘Smiley’ Petersen

When: 4 February, 7.30pm - 9.30pm Where: MECC Auditorium More info: www.themecc.com.au

If you’re a Bee Gees fan, this is the concert for you.” Lesley Evans (Gibb) The Best of the Bee Gees Show brings a massive catalogue of mega-hits and first-hand stories from original Bee Gees drummer Colin “Smiley” Petersen to the Mackay Entertainment Convention Centre. Entry Cost Adult $79 Member $69 - Friend/ MECC Member Concession $69 - Concession/pensioner card holders Family $158 - 2 adults & 2 children.

Wildlife Rescue Fundraiser - Paint and Sip

When: 15 January, 10.00am

Where: Bottletops and Brushes More info: www.bottletopsandbrushes.com

Bottletops and Brushes proudly brings another great paint and sip for a great cause. This time they are working with the wonderful people at Wildlife Rescue to raise much-needed funds for their efforts. Paint a gorgeous Kookaburra. Tickets are $60, spots are limited so book through their website.

Check it Out Mackay

Kidz Life

When: Monday - Saturday, 9.00am

Where: Kidz Life Play Centre More info: kidzlife.com.au

Create a world of fun for the kids at Kidz Life play Centre. There’s ball pits, tunnels, a super slide, air-con, cafe and free wifi. Come and play or book a party for your kid’s next birthday. Visit their website for more details, prices and to book.

STEAM Club - Online Coding Games

When: 8 February, 3.30pm - 4.30pm

Where: Gordon White Library More info: www.mackay.qld.gov.au

Kids get to explore the world of e-learning and coding on the Mackay Regional Council Libraries’ web page, with Busy Code, Rainforest Coding and Swopbots.

Bedtime Stories

When: 5 January, 6.00am

Where: Gordon White Library More info: www.mackay.qld.gov.au

Bring your child to a fun evening of nursery rhymes, storytelling, songs and craft activities. In this session everyone gets to get comfy and wear their pajamas. Bookings required.

Junior Sports Mackay

When: Wednesdays and Fridays, 4.00pm

Where: Mackay Indoor Sports Arena More info: www.isamackay.com.au

Sign your kids up today for a fun and active afternoon sports with three sports to choose from. Netball and indoor soccer on Wednesday afternoons and cricket on Friday afternoons. Each session will begin with warming up and will move onto drills and skills before starting the game. They have qualified coaches on hand to help develop your child’s skills as well as umpires to officiate the game in accordance to their skills. You can nominate a whole team or as an individual player. For more details call (07) 4957 2672 or visit their website.

Active in the Regions

When: 6 February, 9.15am - 10.15am

Where: Sarina Dart Hall

More info: www.mackay.qld.gov.au

Get active with Aerobics by Love Sammy and Lauren. Join an early morning session with them to get your heart racing for the day. Sessions are from $5.

Jump! Swim Schools

Where: Jump! Swim School Mackay

More info: www.jumpswimschools.com

Give your child a swimming kick start with lessons at Jump! Mackay.This boutique swim facility teaches swimming for babies from three months to children pre-squad. Their small, intimate classes provide a safe, comfortable space for every child to learn and perfect their stroke.

Ink Art and Pots Workshop

When: 21 January, 10.30am12.30pm

Where: The Creative Art Studio

More info: www.handdrawndesignsbymichellemdv.com

Create beautiful artwork on special Yupo paper and learn a number of techniques and how to create different effects with live demonstrations. A fun alcohol in art workshop with all supplies included. Morning tea provided. Seats are limited, bookings are required. Tickets are from $89.

Anh Do - The Happiest Refugee

When: 15 February, 7.30pm

Where: Mackay Entertainment and Convention Centre (MECC) More info: www.themecc.com.au

Australia’s well loved and most talented comedian comes to Mackay to delve deep with everyone into his own life’s joys and sorrows, the result is an unforgettable night at the theatre that will leave everyone uplifted and quite simply experiencing … happiness.

With Triple M's Jay and Dave

Daddy Diary

Cliffo’s Unpopular Opinion Number 7628 - Summer is the superior season by far. It’s better than autumn and spring and the poor old winter doesn’t even come close. Yep, summer is the season where life is for livin’. However, summers these days do seem to come with an unusual side-effect… And just like Cotton-Eye-Joe I don’t know where it came from or where it’s going - but I am here to tell you, dear reader, that each and every summer manages to bring out that extra little bit of “dad” in me.

I’m not sure what it is about the warmer months, but from December to February the dad-isms in me step up to a whole new level. Whether it’s giving the tongs an extra few clicks over the barbecue or mowing the lawn in my big Bunnings straw hat. Summer makes me extra dad-like and I’m pretty sure I’m not the only one.

Recently, while lining up to get a table at our local for a counter lunch I hit a new low in the world of dad-isms. We were waiting to be seated when the waitress came over and asked if we were here to join the “big table”. I looked to my left and immediately discovered what appeared to be a 50th birthday celebration happening

right there in the dining room. What came out of my mouth next was the dad-isms in full flight. To set the scene:

Waitress – “Are you here to join the big table?” Cliffo – “We are if they’re paying!” Everyone - Silence

You could hear a pin drop at this point. It was actually my wife who pointed out the incredible dad-like nature of my joke. I thought it was hilarious. What dad wouldn’t?

I’m not sure if it’s the days we have off work, the extra time we spend outdoors or (being totally honest) the extra beers we (maybe just I) seem to have at this time of year. But whatever it is, there’s no denying it. Dad‘s step up their dadness every single summer. And the saddest thing is other dads are the only ones who recognise this phenomenon as being a good thing. What’s with that?

So, to all the dads out there I say “you do you, boo”. Let the dad-isms shine out of you like the star quality they are. And to our long-suffering partners and children - get used to it. We are only halfway through summer. Our best gear is yet to come.

Cliffo Hit 100.3

Scan to read more of Cliffo’s Daddy Diaries

Adult Colouring

WIN Sleep & Relax + $59.95 - www.kakaduplumco.com

Sleep & Relax + with Australian Jilungin and Reishi Mushroom for peaceful dreams and a restful sleep. Sleep & Relax + is a unique blend of 100% natural ingredients including their best selling and most popular product, Jilungin, an Indigenous plant traditionally used to give ‘long peaceful dreams’. Formulated for its calming and relaxing benefits to help support sleep and overall well being.

Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/01/2023. No need to submit activity to enter.

Scan to check out more great prizes.