Rachel Leman - Fitness Update

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with RACHEL LEMAN

FROM MISS MOTIVATOR

Welcome to 2023! For many people both young and old the Christmas/New Year period is a time of reflection and planning for the new year.

Whilst this is an important thing to do, it is something that could be done at any time you feel that you are off track with your health and fitness goals. You don’t need to wait, and you don’t need to do it just because it is a new year! This January I encourage you to enjoy life! Resist the temptation to beat up on yourself or set unrealistic goals and simply enjoy your holidays! Move in a way that feels good for you from a holistic point of view. Spend your time doing the things that support you and your loved ones, the things that fill your cup and make you feel good. Spend less time focusing on the “shoulds and coulds” and just enjoy your time with family and friends the way you want to. Maybe that does involve setting new health and fitness goals for the year or maybe it doesn’t – either way there should be no judgement, no pressure. Top tips for holiday time top ups

• Getting into the ocean can really help to calm the nervous system, lower stress and improve mental health. • Take the family for a beach walk (this can be a nice family time thing to do for young and old).

Use the holiday period to recharge your batteries. Take some down time and chill, don’t rush around if you don’t need to.

Spend less time Rest and recovery is just focusing on the as important as hard “shoulds and coulds” work, so remember to and just enjoy your enjoy your downtime. time with family and Use the time to help friends the way you older relatives get want to. active too. • As we age physical activity is just as important as it ever was. Helping our older relatives to be active is important for maintaining muscle mass and quality, bone density, blood pressure and blood sugar to name just a few reasons. Older adults often really enjoy the socialising that comes with being active with others.

• Don’t get caught up with what others are doing. Be true to yourself and the things you enjoy. Your leisure time belongs to you so enjoy it the way you want to.

• Dinner at the beach with a bit of frisbee toss, • Picnic at a park or reserve and a gentle walk around the park, • Pre-dinner afternoon walks along the beach, • Early morning swims at the local pool or beach. Does your Mum or Grandma deserve an extra pressie after all her efforts this Christmas Season? Why not surprise her with a 1 month voucher for Miss Motivator and for January only, we will throw in an extra MONTH FREE! Stay strong, Rach x

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22 Horton Street, Shop 9-10 Ritz Centre, Port Macquarie, NSW 2444 Email info@frangipanispa.com | Phone 0435 947 880 | frangipanispa.com

My name is Chitra but my friends call me Maya and I am the founder of Frangipani Hair and Beauty Spa. I have lived in the Port Macquarie Region for 3 years after spending 22 years in Sydney followed by 8 years managing my own B and B retreat in the Blue Mountains. Drawn to the natural beauty of the Mid North Coast I was initially unsure how I would fit in, but I have to say it was one of the best decisions I have ever made. I love the laid back lifestyle, stunning beaches, fresh air, and temperate climate. The local community has been very welcoming, and I am proud to call this beautiful place home.

Fortunate enough to have an island upbringing I have experienced first-hand the benefits of holistic self-care. There is a direct relationship between nourishing mind, body, and soul and mental wellness. Life can be busy, overwhelming, exhausting, and stressful, even more so since COVID19. My true passion is to bring a paradisal environment into the local area and provide clients with empowering beauty treatments using certified organic skin care and hair care products that go beyond the outer surface to impact inner health and well-being. When we allow ourselves to hit the pause button and recharge, we can come back at life with a new energy, in turn leading us to be more productive in other areas of our lives. You can never be the best version of yourself if you aren’t taking care of yourself. In todays busy world it is more important than ever to take time out and prioritise self-care.

Our uniqueness is our ability to provide luxury spa, skin, and hair treatments all under the one roof. We bring the ultimate indulgent pampering experience to our clients using certified organic 100% Australian-made products in an island paradise environment so you can enjoy a 5-star luxury experience locally without the stress of having to travel abroad. We are proud to be offering our signature “Traditional Indonesian Hair Cream Bath,” an ancient ritual stemming from the local Indonesian culture that has been passed down through generations and is the secret to maintaining sleek, shiny hair. Succumb to total tranquillity with a mind-melting scalp massage followed by a steamy head wrap to help ingredients penetrate the hair and scalp. As the nutrients sink in, an upper back, neck, shoulder, and arm massage helps to accelerate blood circulation in the head, and a final rinse leaves you feeling lighter and relieves stress on the mind.

All our skincare and haircare products are proudly Australian made and owned with100% natural ingredients that are nutritionally rich. It was important to me to choose eco-friendly products with pure organic certified ingredients that are not only beneficial to our clients health but do not leave a harmful footprint on the environment. Our products smell absolutely amazing and are completely safe to use on the skin, scalp, and hair. They are also extremely beneficial in alleviating symptoms associated with stress and tension.

I’m so excited about 2023! This has been a dream of mine for many years, and I have been overwhelmed with the support we have received from the local community thus far. I am looking forward most to establishing life long customer relationships by going the extra mile and providing an exceptional level of service to our valued clients. The ongoing success of the business is all about nurturing our customers and ensuring they receive a professional, positive and personalised experience to remember and they will refer our services and return to our exquisite Day Spa time and time again.

While most people make a habit of brushing their teeth twice a day, flossing is a lot less common - despite your dentist recommending you floss at least once a day. The reason oral health professionals everywhere are quick to advise patients to get flossing is that this quick and simple activity can provide a wide range of benefits to your oral health - including protecting your gums and teeth, avoiding cavities, and even reducing your risk of developing other health conditions such as diabetes, heart conditions, pre-term delivery and some forms of cancer. So, let's take some time to explore the importance of flossing and why you should be making it a daily part of your oral hygiene routine.

While brushing your teeth can help to remove debris and plaque, brushing alone can’t reach all the areas of your teeth - in fact, nearly half the surface area of your teeth actually lies between your teeth. It’s easy for food to get trapped in the gaps between your teeth, which can create a breeding ground for bacteria and plaque to develop. Unlike brushing, flossing can allow you to get into these gaps and remove the bacteria-causing debris.

Flossing protects your gums, your teeth and your smile. If plaque and bacteria build up between your teeth, they can start to irritate the gum tissue. When left untreated, this can eventually lead to a change in the PH of the area, and this can create an environment for bacteria to flourish. A range of oral health conditions, including gingivitis - a periodontal disease that can cause the gums to become red and puffy, and bleed easily. This is the early stage of periodontal disease also known as gum disease. Aside from irritating your gums, bacteria that develops between your teeth can also weaken and destroy the tooth’s enamel - the protective layer that coats the surface of the tooth. This can lead to the development of a cavity. By making a habit of flossing once a day, you’ll prevent this plaque and bacteria from building up, reducing your risk of gum disease, infection, tooth decay and keep your teeth fighting fit for life. What’s more, regular flossing will also help to keep your teeth looking clean and bright by removing unsightly plaque and food particles. Flossing can reduce the risk of other diseases as your mouth is the gateway to the rest of your body and the presence of harmful bacteria here can pose a risk to your overall health. Research now shows the bacteria from gum disease can enter the bloodstream and travel to other parts of the body, increasing your risk of heart disease, diabetes and cancer and pre-term delivery in pregnancy. Flossing only takes a few minutes, but this simple action can help reduce the risk of infection and have a positive effect on your overall physical health.

Now you know the importance of flossing, you might be wondering about the right technique to ensure you’re getting the full benefit of daily flossing. Here’s a quick step-by-step guide to the correct flossing technique:• Wind about 40cm of floss around each of your middle fingers, leaving a few centimetres in the middle to floss with. • Holding the floss tautly between your thumbs and index fingers, slide it gently up and down between your teeth. • Gently curve the floss around the base of each tooth, ensuring you go beneath the gumline. • Never snap or force the floss, as this can damage the delicate gum tissue. If you have questions about flossing or need more advice on how to floss correctly, talk to the friendly team at Sundial Dental on 6583 3533 or stop by at one of our four friendly locations today. Also don't forget School Holidays is the perfect time for your family's dental appointment. sundialdental.com.au

PORT MACQUARIE ROWING CLUB

Meredith Hinds has been a member of the Port Macquarie Rowing Club for about 28 years and has shared with us a bit about the club and what she loves about being a part of it all.

I have been a member of Port Macquarie Rowing Club for 28 years. I was invited by a friend who was trying to encourage women to join the club. About four of us started but I was the only one of that group who stuck!

I am currently the Club Secretary. I am also involved in coaching. I usually coach adult beginners. I am also an occasional competitor in Masters level racing and a keen recreational rower.

We currently have 58 members on our books. Most are recreational and social rowers as well as some keen racers. They range in age from 12 to 82. Some people prefer single sculling, but most prefer crewed boats (doubles, quads, fours and eights), and most people row in a mixture of boats and crews. In addition to active rowers, we have several qualified boat race officials and coaches and there are plenty of other things for people to do, including helping maintain the fleet and the premises, administering the club and providing canteen facilities at regattas.

I train about 3-4 times a week, depending on the weather and season. There are members rowing most days of the week, usually early in the morning when conditions on the river are more conducive to rowing (i.e.before the wind gets up).

We have certainly had a history of active and successful racing. COVID caused the cancellation of many regattas in 2020, and flooding in both 2020 and 2021, but the regatta program now seems to be getting back to normal. We are starting to travel

We currently to regattas again and have 58 some of our junior members on our rowers, particularly Tom books. Most are Jenkins, have been very recreational and social rowers as well successful at recent regattas. as some keen racers. What activities They range in age from 12 to 82. or events do you regularly participate in? Coming up is the Taree Summer Regatta jointly hosted by the Manning River Rowing Club and the Port Macquarie Rowing Club and held at Taree. This is one of the largest regattas in the state held over 3 days. In 2023 it is taking place on 13,14 and 15 January. There are almost 100 races including a spectacular

mixed eight race on Saturday lunchtime, which has had up to 17 crews lined up across the Manning River. Very exciting to watch! Other regular events include the 3 Rivers Mini Marathon which is a 25km row or paddle from Telegraph Point to Port Macquarie Rowing Club to be held on Sunday 27 August – open to all non-powered craft and now in its 15th year. We also invariably attend the NSW Masters Regatta – usually held at SIRC but occasionally in the regions (Grafton or Taree) and held in May. In addition during the summer season there are regattas conducted by the Central District Rowing Association (covering the area from Port Macquarie to the Central Coast) held approximately fortnightly, as well as almost weekly regattas in Sydney.

I enjoy the camaraderie and friendship but also the challenge of trying to perfect my rowing and the opportunity to enjoy the beautiful river environment, including a bit of bird watching and observing dolphins, rays, turtles and occasionally spinner sharks and other rarities on the river. My day job can be quite stressful and demanding and I find rowing, which generally requires full

There are almost concentration, to be a 100 races welcome respite from including a work. spectacular mixed Who can join, and eight race on Saturday how would they lunchtime, which has go about getting in had up to 17 crews touch? lined up across the Anyone aged 11 and Manning River. over (assuming they are big enough for the equipment and can swim 100 metres in rowing attire) is welcome to come and try on a Saturday throughout the year and see if rowing is for them. Contact us at Portrowing@gmail.com or come down to the club at 68 Hibbard Drive on a Saturday morning between 7am and 8.30am and we’ll almost certainly be there unless we are away at a regatta..