PakMag Townsville - January 2023 Issue 146

HAPPY NEW YEAR!

If your life is like mine, 2022 was a complete blur even though I was very

with how I wanted the year to flow. Although I planned lots of

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.

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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. You can

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

connect with her @australiannutritioncentre

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

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 immune-sustaining formula can also maintain general health and reduce free radicals formed in the body. Grab some today from your local Calanna TerryWhite Chemmart.

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.

Calanna WholeHealth Pharmacy www.calannapharmacy.com.au

Consult your local health practitioner, doctor or pharmacist for advice on these topics first to ensure the best health outcomes.

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.

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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

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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.

Helping Your Teen Manage Stress

STORY Natalie Borrell, Psychologist

Being a teenager is stressful! How to handle school, work, and other activities, and still have a social life can be a daunting task.

If your teen is more irritable than normal, more withdrawn, or is experiencing changes in their eating or sleeping habits, they may be experiencing extra stress. This is tough on your teen’s body and can cause physical symptoms like headaches, upset stomach chest pain and problems sleeping.

The trick is to create ways to manage those stressful feelings that are natural and fun. Here are five unique coping strategies that can reduce your teen’s stress and anxiety and lift their spirits. Bonus: They work for adults too.

1. Keep a Gratitude Journal

It’s important to take the time to acknowledge and be grateful for the things we have. One way to do this is to keep a gratitude journal. You can record the highlights of your day, make a list of the things you are grateful for, or keep track of quotes that inspire you.

The Law of Attraction says that whatever you focus on grows stronger. By making it a habit to focus on the positive, you are helping yourself live a happy life. In addition, research has shown many impressive benefits - including better sleep, fewer symptoms of illness and more happiness.

2. Make a Worry Box

Wouldn’t it be great if you could take all your worries, put them in a box and just leave them there? All you have

to do is make a worry box. Find an old tissue or shoe box and label it “Worry Box”.

On a piece of paper, write or draw what you’re worried about and then drop your worry into the box. Just leave your worry behind - the box will hold it for you. You can take your worry back or discard it when you are ready.

3. Track Your Mood

When you’re aware of what you feel and you know what’s driving your emotions, it’s easier to get a grip on your worries. Tracking your moods can help you figure out why you’re feeling a certain way. For instance, you might realise that you’re extra grumpy on the days you haven’t slept well. Or you might find a link between your happy mood and your workout days.

4. Adult Colouring Books

Colouring isn’t just for kids anymore! Adult colouring books can be found in bookstores and online. There are even themed books like Harry Potter, zoo animals or mandalas. Colouring is therapeutic because it helps spark creativity, helps you relax and “get away”, and makes you feel like a kid again.

5. Pay it Forward

Simple acts of kindness to others can increase your own happiness. Doing acts of service, even small ones such as paying for the next person’s cup of coffee or feeding an expired parking metre, are effective stress relievers because it shows you how even your smallest deeds can make a big difference.

Natalie is a school psychologist and an academic life coach for teenagers. She and her team of coaches help tweens and teens build their confidence, get grades that they are proud of, and reduce their stress. www.lifesuccessforteens.com

All Things Tweens & Teens

Choosing a Career

During their last years of high school you may notice your teen feeling pressured to find their dream career. Their classmates may have theirs all figured out and be ready to jump into them after graduation.

We spend a lot of time working, so it’s important that our teens choose a career they can be passionate about. Doing what you love energises and creates positivity that:

• Fuels you to be productive

• Boosts your work performance

• Increases your confidence

• Helps serve as a form of mindfulness

• Does wonders to your mental health and wellbeing

17 Career Questions to Ask Our Teens

1. Do they have a career or job in mind?

2. If they do, what is it that they like about the job or career?

3. Are they eager to undertake further tertiary study? This could be 2, 4, 6 or more years.

4. Where do they see themselves in 5 years in terms of their career?

5. What sort of lifestyle would they like?

6. How would they expect to support that lifestyle?

7. If they were to do a job for no payment, what would it be?

8. Do you want a career like your parents? For example, profession, trades or run the family business?

9. Who has influenced your ideas about your career options?

It can be a challenge to find your ‘thing’, your purpose, and what you like. So encourage your teen to think about the lifestyle they want before they choose a career. Do they want to work weekends and be a shift worker, or be more 9 - 5? Do they want to work in one place or travel? It’s also a good idea to do some personality profiling tests, and a great book to help your teen is What Color Is Your Parachute?

By Richard N. Bolles. It’s the world’s most popular jobhunting guide with resources, strategies and perspectives on today’s job market

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10. What jobs might you consider as a parallel plan? (Plan B, Plan C, etc.) 11. What career paths can you cross off your list? 12. What do you “geek-out” over? What could you talk about for hours? 13. What do you have to offer others? 14. What comes naturally to you? 15. How do you like to spend your time? 16. What are your favourite classes, and why? 17. What extracurricular activities do you enjoy? What have you learned about yourself from participating in the activities?

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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 Townsville

What’s On School Holidays Festivals

Pokémon Get Together

When: Various dates, 10.00am - 11.00am

Where: CityLibraries Aitkenvale

More info: www.summerreadingclub.slq.qld.gov.au

Join the Summer Reading Club Adventure. Come along and play with fellow fans, bring your friends, make new friends at their Sunday Pokémon get together. Don’t forget to grab your free book and reading challenge sheet.

Bookings are required and 1 person = 1 booking. All adults, children and babies attending must have a booking.

Family-Friendly Accommodation

Family-Friendly Dining Clubs and Classes

Maternity, Baby and Toddler

Tweens and Teens

18+

Children’s Story WalkThe Little Queenslanders Alphabet Book

When: Various dates, 12.00am - 11.55pm

Where: Aplins Weir Rotary Park

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

Enjoy the super-sized Children’s Story Walk at Aplins Weir Rotary Park in Mundingburra. The Little Queenslanders Alphabet Book features Queensland animals, places and experiences. From bandicoots barbecuing in Brisbane to humpbacks hula hooping in Hervey Bay and yabbies yakking in Yeppoon, there’s lots of fun to be had. Suitable for all ages and no bookings required.

Get Lunchbox Ready for Prep

When: 16 January, 6.45pm - 8.30pm

Where: St Matthew’s Angelican Parish Centre More info: www.nutz4nutrition.au

Do you have a child starting Prep in 2023? Now is the time to get Lunchbox Ready. In this workshop you will learn how food affects concentration and behaviour, why lunchbox food is important, how to pack healthy lunches quickly and easily, how to get your kids to eat more healthy foods, how to read packet labels and so much more. Tickets are $15. Over 18 years only. Tea/coffee and light refreshments provided.

Event Cinemas School Group Bookings

More info: www.eventcinemas.com.au

Book a private screening for your students or for your community group at Events Cinemas these school holidays. Book before the 16 January for a special offer. School Booking packages include: exclusive venue hire, a private screening for a minimum of 60 students and complimentary admission for one teacher or supervisor for every 10 students. Complete your cinema experience with goodies from the Candybar!

With HIT 103.1’s Cliffo and Bronte

Summer Reading ClubFind a Word and Origami Monster Bookends

When: 18 January, 10.00am - 11.00am

Where: CityLibraries Aitkenvale

More info: www.summerreadingclub.slq.qld.gov.au

Join the Summer Reading Club Adventure. Find a Word puzzle and create your own origami monster bookend. Bookings are required. All adults, children and babies attending must have a booking each.

Come and Try Gymnastics Day

When: 21 January, 11.00am - 12.00pm

Where: Gymnastics Center

More info: Gymnastics Townsville

Come and try gymnastics at Come and Try Gymnastics Day. Packed with holiday fun activities in gymnastics Townsville’s fully air-conditioned venue. For children ages 5 up to 12 years. Tickets are $10 per child. Bookings required. Limited spots available.

Singin In The Rain

When: Various dates, 7.30pm - 10.20pm

Where: Townsville Civic Theatre

More info: www.tcs.org.au

Featuring the glitz of Hollywood’s golden age, Singin’ in the Rain is filled with wholesome family entertainment and unforgettable songs including ‘Make ‘em Laugh’, ‘Good Morning’, and the defining ‘Singin’ in the Rain.’ Tickets are from $40. Bookings are required. Parental guidance for under 15 years.

Check it Out Townsville

Recent Acquisitions Artist Talk

When: 28 January, 10.30am - 12.00pm Where: Perc Tucker Regional Gallery More info: www.townsville.qld.gov.au

Townsville City Galleries presents an Artist Talk in conjunction with the City of Townsville Art Collection exhibition: Recent Acquisitions. Explore the artworks on display and hear from some of the local exhibiting artists. This event is free but bookings are required as spaces are limited.

School Savvy Pop-Up

When: Various dates from the 9 January 10.00am - 2.00pm Where: Centacare NQ

More info: www.centacarenq.org.au

Visit the School Savvy Pop-Up to purchase preloved uniforms and basic stationery supplies for little cost. School Savvy is a Centacare NQ initiative which supports access to primary and high school uniforms as well as school supplies for children in families struggling financially or wanting to purchase affordable preloved school uniforms in January each year.

Kumon - For a Bright 2023!

Where: Kumon Kirwan Education Centre

More info: Kumon Townsville - Kirwan Education Centre

Have your kids go back to school with confidence in 2023 with Kumon. Kumon learning is designed to help children of any ability to progress their potential and become enthusiastic learners. They have self-learning, small-step worksheets and instructors to help your child reach their full potential.

Water Mania Holiday Fun

When: Various dates, 9.00am - 11.00am

Where: Various locations

More info: www.geckosports.com.au

Adoption Day!

When: Every Saturday, 10.00am - 2.00pm Where: 2 - 3 Inglong St, Kelso

More info: Angel Paws Inc Pet Rescue NQ

Are you looking to adopt a new family member? Come and meet many of their amazing animals waiting for new homes at Angel Paws Inc Pet Rescue NQ.

Get drenched this summer with a variety of different games and team challenge activities the kids will love. A change of clothes, a towel, a hat and sun protection is strongly recommended. Suitable for kids of all ages and fitness levels. Free to join and no bookings required.

Ann Thomson

Check it Out Townsville

Mary Mackillop Childcare NQOutside School Hours Care

Where: St Mary MacKillop Early Learning Centre More info: www.mmcnq.catholic.edu.au

Mary Mackillop Childcare NQ offers a combination of after school and vacation care. Enroll your child in outside school hours care these school holidays. Children will get to develop their social skills and extend their learning opportunities.

Survival Day

When: 26 January, 6.00am Where: The Strand More info: Big Eye Theatre

Starting the day off with a Dawn Service a time of commemoration Followed by Survival Day Walk, then a celebration of people who have reason to showcase and share Art Dance Music Food and storytelling to continue 65,000 years of Cultural ways to inform the broader community of truth telling and the true history.

Messy Monsterz

When: Every Friday, 9.30am / Every Sunday, 9.00am Where: Fridays at Railway Estate, Sundays at Jensen More info: www.messymonsterz.com.au

Bring your little monsterz to use their imagination, creativity and curiosity to enhance their self-esteem and confidence in Messy Monsterz sensory activities happening every Friday and Sunday. Visit their website for more details, ticket prices and to make a booking.

One Fish, Two Fish

When: 10 January, 10.00am - 12.00pm Where: Perc Tucker Regional Gallery More info: www.townsville.qld.gov.au

Visit the Gallery this school holidays and join in the fun at our One Fish, Two Fish workshop. Get inspired by the art on display and create your own paper fish! Take them home and display them on a wooden stand to turn your home into an underwater sanctuary! Suitable for all ages. All materials are provided on a first come, first serve basis. Workshop is free. Children must be accompanied by a parent or guardian at all times.

Summer Reading ClubErrol

When: 1 January - 20 January, various times Where: CityLibraries Aikenvale More info: www.summerreadingclub.slq.qld.gov.au

The Summer Reading club holds various fun adventures through storytelling and activities for children. We’re going on an Errol hunt - find clues to follow through different spaces within the library, making and finding items as you hunt for Errol the frog.

Where’s Errol? - Continue the adventure and collect a free book and reading challenge and take a selfie to share on your social media for your chance to win a family reading pack.

Join the Summer Reading Club online or by visiting your local Townsville citylibraries branch to find out more events by Summer Reading Club.

Off Season January Runs

When: 7 January, 6.00am Where: Strand Park More info: www.revolutionise.com.au

Get your joggers on to join the 2023 January Off Season Runs. Runs will be held at Strand Park near the Picnic Bay Surf Club end. These runs are untimed.

Julie Fragar | Biography

When: Various dates from 1 January, 10.00am - 5.00pm Where: Perc Tucker Regional Gallery More info: www.townsville.qld.gov.au

Come see Julie Fragar at Townsville City Galleries. One of the most acclaimed painters in Australia today, Julie Fragar’s work reaches into her own life via personal photographs and fascinating family history, resonating with audiences in a profound and personal way. All ages are welcome.

Aussie Beach Day Out

When: 26 January, 10.30am - 2.00pm Where: The Strand More info: www.whatson.townsville.qld.gov.au

Visit The Strand with the family for fun kids activities to keep the kids entertained, live music with roving entertainment, food trucks including a BBQ sausage sizzle, rockpool races and beach kite display. Plenty for the whole family to enjoy. Plus Jezzine Barracks with a fun run at 6.30am and then a 8am free breakfast for the first 500 people.

With Triple M’s Pricey

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 Townsville 103.1

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