Rachel Leman - Fitness Update

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FITNESS UPDATE

with RACHEL LEMAN

FROM MISS MOTIVATOR

SPRING CLEAN YOUR HEALTH ROUTINES

Hooray it’s Spring! Spring is often a time when many people decide it’s time to “get back into it”. I am an advocate for everything in moderation and taking small actions each day towards your overall health and fitness, but there are moments in time when things just slide a little off track and for many people this can be during the winter months. The days are shorter, the bed or lounge is warm and cosy and sometimes before you know it healthy eating and your regular exercise plan just disappears off the radar.

So, this month – let us Spring clean your health routines! Here are some tips to help you assess where you are, where you want to be, what you want to keep and what you need to leave behind as you move forward with your health and fitness. The first thing to do is to take stock of where things are at now. Are you happy with things or do some parts of your health goals and routines feel out of alignment? Areas to consider are exercise, nutrition, and fun. Yes fun, but we will get to that later.

As far as exercise goes there are a few things to think about: • Frequency • Duration • Intensity

Are you currently doing enough exercise? A good guide for healthy adults is 30 minutes a day consisting of a combination of moderate and vigorous activities and including strength exercise (lifting weights) at least twice a week. If yes, do you enjoy it, is it working for you, are you getting results, is it challenging, is it fun? Does it make your body and mind feel good? If you answered no, it might be time to change up the routine, get outdoors, try a new class or a new sport. When considering this, be sure to consider a well-rounded weekly program that will provide you with what you need. Do not forget to consider your current stress level and all that it is happening in your life at the moment. You feel a little fatigued or overwhelmed by the current level of busyness in your week and adding another high intensity session to your week would not be helpful. If you feel your body and mind need to slow down a little, consider adding mindful movement such as Yoga, Tai Chi, or meditation into your weekly routine. When it comes to nutrition try focusing on what you can add to the menu that will have you feeling more energised, and I’m not talking about more coffee, red bull or pre workout! Keep it simple. Often, we focus on all the things we can’t have – this only has us wanting it even more. Leading to overeating in many cases. So, when thinking of what you might need to add consider if you are currently eating enough vegetables, fruit, complex carbohydrates and protein and healthy fats to sustain a healthy body and mind. If the answer is no, start with trying to add some veggies to each meal. If it’s helpful, try keeping a food diary for a couple of days to get a really good idea of what you are using as fuel – is it enough or too much, is it balanced, or do you need to enlist the help of a dietician or nutritionist to help you get things on track? An important part of creating healthy routines is the magic ingredient – FUN! Are you doing anything fun in your regular routine? If not, start now, life is all about having fun, so have a think about what you love to do, what makes your heart full, and get out there and do it! At Miss Motivator we specialise in women’s only training in a safe, nurturing, and supportive environment. We help women create healthy behaviours and routines for optimum health and fitness. We offer a gym facility including a range of classes and personal training options, outdoor bootcamps and pre and postnatal exercise. If you're interested in finding out more, contact the team at Miss Motivator Women’s Health and Fitness Centre at 2 Blackbutt Rd, Port Macquarie or give Rachel a call on 0438 388 552.

SAGES & SISTAHOOD

Danielle Crisp is the proud owner of Sages & Sistahood. Intuitive custom and hand made products to better well being.

Please introduce yourself to us and your connection with our beautiful area?

Lovely to meet you all! I’m Dee and I’m a dabbler in all things spiritual. I’m grateful to be here living and working on Birpai Land.

My connection with Port Macquarie started eons ago when my family moved to the area from Flinders Island. It was a beautiful place to grow up. After 47 years of living here, I suppose you could call me a ‘local’. Following the loss of our Mum, I left the area to do some much needed soul searching. However, I always found my way back to my grass roots. I currently live in Lighthouse Beach with my husband and son, but Lake Cathie owns my heart.

Your business is Sages and Sistahood, tell us how you got started and brought your dream alive?

My journey started after our Mum passed. I answered an ad for a nanny, and so began my journey with Ann Thayer, into a deep dive of all things soul speak. A world class homeopath, naturopath (the old ways), masseuse and ridiculously gifted clairvoyant, Ann’s knowledge catapulted me headfirst (kicking and screaming) on an epic journey of self.

Sages and Sistahood was a natural evolution in my career, of combining both my retail skills and spiritual learnings and amalgamating them into my adored brand. Life is unique and I wanted to capture that and share that through my products. (It’s also at times crappy. Feel free to drop in for a hug.)

The most important part of our designs is intention. We started out with our Coconut Crystal Candles 4 years ago, and that original design Sages and grew into the birth of Sistahood was more product lines. Now a natural evolution in my career, of we offer Intention Oils, many styles of candles, Botanical Smudge combining both Bundles, etc. We’ve also my retail skills and created a line called the spiritual learnings Witchling Series which and amalgamating is a learning tool for them into my adored anyone interested in brand. herbs and crystals and growing their knowledge there. I have designed, created and produced every single product in our line to date, with more currently in the design process.

For those who aren’t familiar with your

business, give us an overview of what Sages and Sistahood is all about.

Sages and Sistahood is about bringing positive energy in your personal space.

I have always been surrounded by strong and wise women, hence the name, and I wanted to be part of a collective of strong women in business who are writing their own story. We have a podcast in progress where we will all get to share space with these incredible teachers and hear their journeys firsthand.

Our lines and ingredients are natural, organic and ethically sourced.

Sages and Sistahood has grown to a National wholesaler. From Lord Howe Island to Tasmania, we currently have 75 stockists and continue to grow. Our good looking Stockists can be found on our website.

You will soon be opening your door to your very own space, congratulations. Tell us what can our readers except when they visit you at your new spot?

People can expect to feel welcome and relaxed when entering our showroom.

I’m facilitating a workshop at the Mind Body Spirit Festival in Sydney next month and Sages and Sisterhood has grown to a National wholesaler.

From Lord Howe Island to Tasmania, we currently have 75 stockists and

continue to grow. Our good looking Stockists can be found on our website.

will be continuing with workshops in our space. We will also have readers available and loads of other goodness to share.

Where do your ideas come from when creating your products?

I’ve always been a creative person and I’ve learnt to listen to my intuition on whether an attribute will work in a particular product. I start with an idea, and perfect it over time. Each ingredient has a particular role to play in the creation of each product.

What advice do you live by each day and what makes your “job” so rewarding?

Gratitude! As soon as you open your eyes think of 5 things you are thankful for. When this daily habit is formed, watch how you start to create moments and things to be thankful for, hence more joy and abundance entering your life. Try it! #dareya

How can our readers get in touch with you?

You can find us on Instagram, Facebook or our website. sagesandsistahood sagesandsistahood sagesandsistahood.com.au admin@sagesandsistahood.com.au

Thanks Dee.

CHOOSING A

THAT’S RIGHT FOR YOU AND YOUR FAMILY, A guide to success.

A GUIDE TO SUCCESSFULLY CHOOSING A DENTIST FOR YOUR FAMILY.

Don’t let pain rush your

decision - Waiting until you are in pain to ring a dentist is not ideal, because it sets an unrealistic time line in finding a dentist to look after your dental health long term.

Choosing the first practice with an

available appointment - just because they have time on the day to fit you, doesn’t necessarily make them the right dental practice to help you maintain your smile for life.

Choosing your closest dentist - just because they are local and you’ll save travel time doesn’t necessarily mean they are the right dentist for you or your family’s needs.

Credentials and specialised training are important, so understand your

dentist’s training - not all dentists are created equal; you wouldn’t ask your tyre repairman to rebuild your engine, would you? It’s important to inquire about the dentist’s clinical experience and training when booking, so you understand their area of expertise or specialised training. If

it isn’t done right, you’ll probably pay

to do it again - choose a practice with a good, long standing reputation, because they will pride themselves on what their patients say about them and they have built a reputation on that feedback and lasting results.

Request a written quote or an itemised list of services with prices included before agreeing to any treatment - and observe if the staff and dentist show pride in their quote and estimate accuracy.

Asking a friend and then basing your decision upon their dental needs - not every patient’s dental needs are the same, and the dentist that suits one patient may not be able to offer the right solutions for another. Instead Choose a Dentist, ask many of your friends for recommendations and ask what kind of work they have had done before you book.

Do your research, and choose several well established practices that have a good reputation. Call and enquire with each about becoming a patient, or maybe call and enquire, then visit the practice. Choose a practice that is clean, friendly, hygienic and makes you feel at ease - a practice you feel you can trust your dental health to. Make sure the entire team, including the dentist, demonstrate good communication skills. Make sure it’s a team you would you feel comfortable asking questions of, and not just the dentist.

Choose a practice that invests in their technology, their team and community. Do they use digital technology, such as digital X-ray or 3D dental imagery? Do they have an oral health therapist or a hygienist working with them? Do they sponsor local community events or children’s sports?

When you book a consultation, bring your questions and evaluate the team’s answers and decide if this is the team that you are confident in to look after your smile! Do they guarantee reliable service and promote optimum health, as opposed to treating you like just another customer that comes and goes?

Finally, does the practice accept your health fund and can you process the Hicaps in the practice at the point of payment, so that you only pay the gap?

For more information, or to book an appointment, call the caring team at

Sundial Dental Port Macquarie: 6583 3533 or Wauchope: 6585 2015 or visit www.sundialdental.com.au

ZENRYOKU

MARTIAL ARTS

5 MINUTES WITH Tamara Dobson

Hi Tamara. Tell us a little about Zenryoku Martial Arts.

Zenryoku means ”All one’s strength”. Zenryoku Martial Arts (ZMA) is a freestyle martial arts founded in 1999 by a team of martial artists including Kyoshi Gerard Wade and Kyoshi Jason Harris. Its lineage traces back to Japanese combat-based martial arts, Nippon Kempo.

ZMA is based on the Mid North Coast with Dojos in the Macleay, Hastings and Nambucca regions. ZMA uses the traditional kyu/dan grade system introduced in Judo and utilised in many Japanese Arts. ZMA has established itself as a family-friendly style that allows students of all ages and backgrounds to develop great martial arts and self defence skills. Our Wauchope Dojo has been up and running for 10 years now under the instruction of myself and the black belt team.

What classes are available for kids and

adults? We offer classes for 3 different age groups: Little Ninjas, 4 years to 6 years (half an hour class), Juniors, 6 years to 12 years (one hour and a half class) and Seniors, 12 years + (one hour and a half class).

I know practicing martial arts can have incredible benefits for the mind and body. What are some of these benefits people can expect from participating in

your classes? Our classes focus on discipline, flexibility, training ethic and overall fitness.

Benefits people can expect from participating are increased confidence, self-discipline, social skills and awareness, improved coordination and gross motor skills.

How can people connect with you and find out more about what’s on offer

at Zenryoku Martial Arts? Head on over to our Facebook and Instagram pages @ ZenryokuWauchope or phone Tamara on 0487 628 339. Classes are held every Monday at the Wauchope High School Gymnasium. Class Costs are: Little Ninjas $9 per class and Juniors and Seniors $10 per class.

Alison Neale was one of many members of the SES Port Macquarie Unit that recently fronted up together at the Australian Red Cross Lifeblood centre to donate blood and plasma. As first responders they have seen first hand the positive impact these lifegiving donations have on the lives of others.

The SES Port Macquarie

Unit rolled up their sleeves recently to donate blood and plasma at Lifeblood, why did you decide to get everyone together and participate?

Australian Red Cross Lifeblood were running an Emergency Services Blood Challenge from 1st June to 31st August. As members of the SES we love a new challenge therefore didn’t need to be asked twice. We work as a team no matter what job is thrown at us, so this challenge was no different, we came together to get the job done. As first responders we know the importance of blood donation in helping save lives so we are more than happy to do our part.

Why is it particularly important to donate over the winter months?

We know our community is prone to illnesses in the winter months. This winter has been particularly bad for illnesses. It’s important we keep our supplies up to ensure those in need have access to blood or blood products to get well.

Had you all donated before or were some of you doing it for the first time?

We had 4 new donors on the day of our group donation with another 2 later that week. When you organise a group activity people love taking part, so for anyone who for whatever reason had

We also had not donated before it one volunteer was their chance to who had been get involved. If anyone excluded due to was a little scared of living in the UK needles, they had their finally given the all SES family there for clear, she could not moral support. We also wait to roll up her had one volunteer who sleeves. had been excluded due to living in the UK finally given the all clear, she could not wait to roll up her sleeves.

For those that don’t know, what was the process like?

The reception staff were so welcoming from the moment we walked through the door. You fill out a questionnaire then meet a lovely nurse who double checks a few things with you, checks your blood pressure and gives you a little finger prick (probably the worst part). Once you have been given the all clear, you go into the donation room where you relax on your own recliner with a few heat packs, juice or water followed by a milkshake (with malt if you like) while you are hooked up to the machine.

For those donating plasma this process takes between 30 minutes to 1 hour, for those giving blood you’re done in a very short period of time. After you are done the café is where you head for a pie, cake, biscuit (lots to choose from) and another milkshake if you like. All up you are there for around 1.5 hours when giving plasma.

As a member of the SES I’m sure you’ve seen some life threatening situations before, did that have any influence on you wanting to donate?

As a rescue unit our SES members have responded to situations where people have life threatening injuries which may result in needing blood transfusions or other blood products which come from the community giving blood. This does have an impact when thinking about what else you can do to help people, whether it be community education or donating blood, we are always looking at how we can make a difference.

How long have you been with the SES and what made you want to join?

I am a relatively new member of the SES, joining last October.

Growing up, my dad was a Volunteer Rescue member. I watched him run out the door whether it be to attend a car accident, rescue someone from the bottom of a cliff or even attend Driver Reviver (I loved going along). It was normal for us growing up watching him help others. I remember being covered in sauce and placed in many cars on training days.

I have volunteered in some capacity all my adult life helping others in need.

I’ve found myself at the back of the SES building a number of times over the past few years helping fill sandbags, dropping these to members of my community and helping

As first responders we where I could, so I thought maybe it’s time I know the importance of blood joined up. The SES has so much to offer its volunteers, the training is accredited, you get to do things you never thought you would, donation in helping and my fellow members are like another save lives so we are family. more than happy to What have been some of the biggest do our part. challenges and some of the highlights of

your time with the SES?

To date I struggle to think of a challenge, I guess seeing community members in distress is always hard, so being able to make a difference in that person’s life is very rewarding. Actually, standing in the rain for 3 hours wasn’t very pleasant once the water had reached every inch of my body in the middle of winter. The highlight would have to be realising my fears could be overcome. Climbing second storey roofs, putting trust in my fellow members, swinging from the rafters at the shed during training or using a combi tool there’s nothing I won’t give a go.

Now as a blood donor yourself, what message would you like to get out there about blood donation?

I had no idea that plasma from our area is made into 18 different products used for life saving treatments. It also means you get your blood back therefore having little effect on you – it’s great for anyone with low iron for example. You are well looked after and very appreciated at our local donation centre, I am booked back in already.

SENIORS COVER

SENIORS

LIFESTYLE & LIVING

INGENIA GARDENS

offers community and social connectivity...

Ingenia Gardens offers a popular alternative for independent seniors by providing the opportunity to experience the benefits of community living without the many up-front costs or complex locked-in contracts common in traditional retirement living options. It provides seniors the freedom of independence and flexibility in a low maintenance unit, with the added benefit of a secure lease, along with the lifestyle, convenience, and safety aspects of belonging to a community. Ingenia Gardens Portfolio Manager, Madonna Jackson said “Having access to an on-site Community Manager and living in a community with level, covered walkways connecting them to communal facilities are just some of the many ways residents feel safe and secure. “Renting in later years is a great way to enjoy the best of both worlds – maintain your independence whilst enjoying community living,” Ms Jackson said. At the heart of each Ingenia Gardens village is the Community Room which hosts regular activities and events throughout the year. “It is where residents can relax and enjoy a chat and a cuppa, watch a movie, enjoy lunch with friends or participate in the Activate program,” Ms Jackson said. Activate is our complimentary lifestyle program offered to all residents in Ingenia Gardens communities. It not only promotes social connection amongst our residents but also assists with their cognitive and physical health. The program incorporates regular fun games and activities, special themed lunches, entertainers, bus trips, charity events, special celebrations and informative talks. Residents and Community Manager feedback is incorporated into yearly planning of Activate, ensuring there is plenty of variety and fun for everyone. “Many of the activities in the program have been put forward as suggestions by our residents which ensures we have a fun and varied schedule.” If social connection, low maintenance living and the freedom of independence appeals to you, then contact our Community Manager Keiron to arrange your private tour – call Ingenia Gardens Port Macquarie on 6581 5223 or visit ingeniagardens.com.au to discover more.

A new way of life.

Made just for you.

When you join the community at Ingenia Gardens Port Macquarie, you’ll have the freedom to choose a life that suits you. With a range of accommodation options and lifestyle choices, you can live the worry-free life you’ve always wanted.

Live your way Rent your way Support your way

Scan to learn more

6581 5223 | 12 SHERIFF WAY, PORT MACQUARIE

REGIS

HELLO KOALAS

- SCULPTURE TRAIL -

A group of local aged care residents have a newfound love for community art after embarking on the Hello Koalas Sculpture Trail. Residents from Regis Port Macquarie aim to discover the 83+ individually designed one-metre high Hello Koalas sculptures across the Port Macquarie district.

Months of planning and discussions with the Lifestyle team were involved in the lead-up to the outing, with the team first gauging interest from residents. From there, residents were divided into groups based on which koalas they wished to see to ensure everyone was able to make the most out of the trip.

Residents raved about this wonderful and unique activity, which allowed them to get out and about in the community, as well as appreciate works of art in an incredible environment. The outings also offered the opportunity to create conversation between residents as they discussed the sculptures and shared their opinions about the meanings of the displays.

“I love seeing the different names and colours of the koalas and looking at how they fit into the area they are located,” adds Jeanette after visiting Athena & Poseidon at Sails Resort.

With 38 of the lovingly hand-painted koalas visited already, the residents of Regis Port Macquarie are yearning to continue the trail.

“It’s interesting how different each of the artists are. It’s wonderful and I’m really enjoying going to see them,” says resident Alice.

Regis Port Macquarie resident, Arthur was drawn to a Flying Fifie sculpture covered in butterflies. In his younger years, Arthur bred butterflies, and is now one of the many fascinating personalities currently residing at the Home. The outing was a fantastic experience for Arthur as he recalled a rush of wonderful recollections. Reconnecting residents to core life memories is a goal for the Lifestyle team who strive to create the best possible experience for residents.

Discussions were aplenty on the journey back to the Home between residents and employees. Debates about the interpretation of the artworks had the conversation flowing as residents highlighted their favourite sculptures.

For a more personal experience, the curators of the Hello Koalas Sculpture Trail have agreed to have the red ‘Santa Koala’ positioned in the foyer of the aged care residence in December. The residents say they are looking forward to decorating the piece with tinsel, baubles, and a Santa hat!

“There are so many of them and we get to visit places around the community,” explains Chris.

Being part of the local community is extremely important to the residents at Regis Port Macquarie. It provides them the opportunity to create new memories, build strong bonds, and enjoy their passions and hobbies.

Located a short drive from the gorgeous Lake Innes Nature Reserve, Regis Port Macquarie provides a warm and nurturing environment and delivers exceptional care. Their Home boasts gorgeous gardens and shady verandas which offer idyllic spots to read a book or socialise with friends and family.

The dedicated team on hand in the Home work tirelessly to ensure the health and wellbeing of residents is met. Fun and stimulating activities are a daily staple which keep residents engaged and allow for the development of new skills and hobbies. Residents keep in touch with the community with regular and varied outings, and activities inside the Home are motivating and interesting.

Regis offers a diverse range of care options including residential aged care, home care, retirement living, day therapy and day respite. Regis is one of the largest providers of aged care in Australia and cares for more than 7,000 residents each year.

Find out more about their care options by calling 1300 998 100 or visit regis.com.au