Sunday, 08 September 2024 18:44
BOOST FOR SUPER PAYMENTS TO MUMS
THE Australian Government's decision to legislate superannuation payments on its parental leave scheme will help reduce gender inequity and boost a mother of two’s retirement savings by approximately $14,500. This reform will benefit around 180,000 Australian mothers annually and narrow the gender superannuation gap, which currently stands at $50,000 for those nearing retirement. Super Members Council CEO Misha Schubert urges swift passage of the Bill, highlighting its potential to significantly improve financial security for women and advance gender equity in retirement
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Sunday, 08 September 2024 18:43
MEDIA DEAL FOR WOMEN'S SPORT
FOOTBALL Australia and Paramount Australia have announced a multi-year agreement, making Network 10 and Paramount+ the exclusive broadcasters of CommBank Matildas and Subway Socceroos matches in Australia until 2028. This includes major events like the FIFA Women’s World Cup 2027™ and AFC Asian Cup 2027™. The deal ensures 96% of Australian homes can access the games, with at least 50 matches on free-to-air TV. The agreement aims to enhance fan accessibility, boost football’s exposure, and support women’s football.
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Sunday, 08 September 2024 18:33
STAYING FIT WHILE ON HOLIDAY
Taking a balanced approach to wellness
HOLIDAYS are a time to unwind, explore new places, and indulge in local cuisine. However, for many, the idea of staying fit while on vacation can seem daunting.
The good news is that maintaining your fitness doesn't require hours in the gym or sacrificing all the pleasures of your trip. With a little planning and some creative strategies, you can stay active and healthy without missing out on the fun. Here’s how to strike the perfect balance between relaxation and fitness on your next holiday.
1. Plan Active Excursions
One of the easiest ways to incorporate fitness into your holiday is by planning activities that keep you moving. Whether you’re at the beach, in the mountains, or exploring a new city, there are countless opportunities to stay active. Consider booking a walking tour, renting bikes, or hiking to a scenic viewpoint. Water sports like kayaking, paddleboarding, or snorkeling are not only great workouts but also a fun way to enjoy the natural surroundings. Even casual activities like beach volleyball, swimming, or a simple stroll through local markets can add to your daily step count and keep your body moving.
2. Incorporate Short Workouts
If you’re committed to your fitness routine, incorporating short, high-intensity workouts into your day is a practical solution. You don’t need a gym or any special equipment—just a small space in your hotel room or a spot at the beach will do. High-intensity interval training (HIIT) is particularly effective because it combines bursts of intense exercise with short recovery periods, maximizing calorie burn in a short time. A 20-minute session of bodyweight exercises like squats, lunges, push-ups, and planks can keep your muscles engaged and your metabolism active.
Alternatively, start your day with a quick yoga or stretching routine. This not only helps to maintain flexibility but also sets a positive tone for the day ahead, leaving you feeling refreshed and energized.
3. Make Healthy Eating Choices
Enjoying the local cuisine is one of the best parts of traveling, but it's easy to overindulge. To stay on track, focus on balance rather than restriction. Start your day with a healthy breakfast that includes protein, fiber, and healthy fats to keep you full and energized. Opt for salads, grilled meats, and vegetables when dining out, and don’t shy away from trying local dishes that are nutrient-dense and full of flavor.
Remember, it’s okay to treat yourself—just be mindful of portion sizes. If you indulge in a decadent dessert or a rich meal, balance it with lighter options at your next meal or plan a more active day to burn off the extra calories.
4. Stay Hydrated and Get Enough Sleep
Staying hydrated is crucial, especially if you’re spending time in the sun or engaging in physical activities. Carry a water bottle with you and aim to drink at least 2-3 liters of water per day. Hydration not only supports your metabolism but also helps prevent overeating, as thirst is often mistaken for hunger.
Sleep is another essential component of staying fit and healthy. While it’s tempting to stay up late every night on holiday, getting enough rest ensures your body can recover from the day's activities and maintain a healthy metabolism. Aim for 7-9 hours of sleep per night and consider a short nap during the day if you’ve been particularly active.
5. Embrace a Flexible Mindset
Finally, remember that holidays are about enjoyment and relaxation. If you miss a workout or indulge more than you planned, don’t stress. Staying fit on holiday is about balance, not perfection. Embrace the experience, stay active when you can, and make healthy choices without depriving yourself of the joy that comes with exploring new places and cultures.
By integrating these simple strategies into your holiday routine, you can return home feeling rejuvenated, refreshed, and proud of maintaining your fitness while enjoying your well-deserved break.
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