10,000 Steps A Day Is This The Magic Number For Good Health?

Posted on 27th September, 2019

We’ve all heard that we should be hitting 10,000 steps a day to keep healthy and fit. But the research behind this might surprise you. How many people do you know who track their steps with smartwatches or phone apps? Maybe you’re one of them. I know I certainly am…and I’ve got to tell you I get a thrill every time I hit the big 10k my Fitbit gives a little jig and the fireworks flash across the screen…I feel like it’s saying “You go girl”. If I leave the house without wearing my Fitbit I think bugger it, I’m not going to walk any extra steps because they won’t be counted. Have we all gone a bit mad, measuring and focusing so much on our step count? The magic number “10,000” dates back to a marketing campaign conducted around the start of the 1964 Tokyo Olympics . A company began selling a pedometer called the Manpo-kei: “man” meaning 10,000, “po” meaning steps and “kei” meaning meter. It was hugely successful and the number seems to have stuck. There was no real evidence to support this target. Rather, it was a marketing strategy to sell step counters. . Is 10,000 the magic number? I did some good old googling to see what research was out there…and surprise surprise there was evidence supporting walking the 10,0000 steps and other research indicating that 7,500 steps a day was all you needed to do, after which the benefits then plateaued. In that study, it said walking more than 7,500 steps a day made no difference to life expectancy. In a study of the psychology behind counting your steps it showed people enjoyed the novelty of being given the target. 70% of participants found the target a challenge and it motivated them to be more active. However, 30% of participants soon realised how difficult it was to maintain …and it actually made them feel unmotivated as they thought it was all too hard.. Love or hate counting steps, one thing that all studies agreed upon was we should all be walking at least half an hour a day for good health. So get up, get out and get movin…don’t forget your Fitbit or the steps won’t count! By Pam Howard...

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5 Places You Could Go This Weekend – Right In Your Own Backyard – And They’re Amazing

Posted on 4th September, 2019

KATTANG NATURE RESERVE Visit Website Situated in the Camden Haven, Kattang Nature Reserve offers spectacular views, magnificent wildflowers, great photography, easy walking, picnicking, whale watching and fishing. SALTWATER NATIONAL PARK Visit Website At this small coastal reserve east of Taree, you can bushwalk, canoe, kayak, swim, fish, surf, picnic, and even whale watching from August 2. MIDDLE BROTHER NATIONAL PARK Visit Website Created to protect two of the largest blackbutt trees in NSW, Middle Brother National Park offers places to picnic, easy walks, bird watching, and scenic lookouts. (photo credit Anthony Murphy Photography)   WHOOTA WHOOTA LOOKOUT Visit Website This is not only the best viewpoint in Wallingat National Park (South of Forster), but also one of the greatest in NSW. Drive right up to Whoota Whoota lookout and prepare to be amazed. There are some lovely walking trails near by. BARRINGTON TOPS NATIONAL PARK Visit Website Immerse yourself in the World Heritage-listed Gondwana Rainforests of Barrington Tops National Park. Easy walks, overnight hikes, great picnic, fishing and camping spots await. For those visiting for the day, there are lots of picnic and barbecue areas to enjoy, cycling trails to be explored and views from the park’s lookouts that need to be seen to be believed. Fishing is a popular activity in the park between October and May; you might catch a rainbow or brown trout.   ....

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A Date For Your Diary – Great Lakes Food Trail – October 6, 2019

Posted on 4th September, 2019

If you’re looking for something to do this October long weekend why not jump in the car and enjoy a day exploring the Great Lakes Food Trail Whether it’s freshly grown produce, craft beer, fine wines, seafood, sweet treats or other bounties of the region, The Great Lakes Food Trail is an easy to follow route, visiting local farms, breweries and vineyards. Take an educational tour or simply drop into the many producers and providores along the trail for a tasting experience. Jess had a chat to Sue Williams to find out about this year’s food trail you can hear the full interview here. You can download the food trail brochure here ...

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Living With Less. Less Stuff. Less Stress. Here’s 7 Tips To Get You Started

Posted on 30th July, 2019

7 Ways to Sample Living With Less 1. Clothes. According to statistics, we wear 20% of our clothes 80% of the time. That means that many of us have closets full of clothes that we no longer like or no longer fit us correctly. They are just taking up space. The simple exercise of going through your closet and removing all unused clothing leaves your closet lighter, your mornings less stressful, and your wardrobe full of things you love. Give your lighter wardrobe 30 days to work its magic… you’ll never miss those unused clothes. 2. Decorations. Many of the decorations in our homes hold no personal value to our lives. They just simply happened to match the colour of the carpet or be on sale when we walked into the store. Unfortunately, they are distracting you and your guests from the decorations in your home that share your story and highlight your values. Take a moment to walk through your home with a discerning eye. Leave only the decorations that are the most meaningful and the most beautiful. 3. Toys. Too often, we fall into the line of thinking that says more is better… and so do our kids. We begin to purchase and collect far too many toys for our children. As a result, our children have no need to learn how to be creative, helpful, careful, or sharing. In that regard, fewer toys may benefit your kids in numerous ways. Although you may want to consult your children before you relocate their unused toys, there’s a pretty good chance that after only a few weeks the old, unused toys will be forgotten (except by whoever used to pick them all up). 4. Cooking Utensils. There never seems to be enough storage space in our kitchens. Yet most of our grandmothers cooked far more often, far more elaborately, and far better than many of us today… in much smaller kitchens. The truth is that when it comes to cooking, simple is almost always better. We need far less cooking utensils than we currently own. As a result, our drawers, cabinets, and countertops can be far better organized and useful if we simply owned less. To give this experiment a shot, check out this article from the New York Times: A No Frills Kitchen Still Cooks. Then, store all your unnecessary utensils in a plastic bin, put them away out of sight, and see if you just enjoy cooking a little bit more in your new, clutter-free environment. 5.  Televisions. According to Nielsen, the average person watches 4 hours, 35 minutes of television each day. And the average home now has more television sets than people. That threshold was crossed within the past two years. There are 2.73 TV sets in the typical home and 2.55 people. In the average home, a television set is turned on for more than a third of the day — 8 hours, 14 minutes to be exact. We are literally sitting on the couch while life passes us by. Experiment with owning less televisions. As a result, you will watch less. And when you do, you will be more apt to do it together as a family. 6. Counter-tops. Clutter is a form of distraction. It pulls at our attention and redirects our thoughts – even for just an instant. Everything sitting out on your countertops competes for your attention. Unfortunately, we have become so accustomed to these distractions that we don’t even notice them anymore… until they are removed. Experiment, even for just 7 days, with keeping your countertops completely clear. Store things in drawers, cabinets, pantries, or temporary storage boxes. After one week, you’ll likely return some of it...

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5 Things you didn’t know you could claim on your tax

Posted on 30th June, 2019

It’s that time of year again — but before you file your tax return, here are 5 surprising things you probably didn’t know you could claim.  1. Entertainment – A lot of offices these days see the benefit in workers having some fun in the workplace…happy workers are more efficient and loyal. If you offer more than just a jar of International Roast to keep workers going then read on! If you have an entertainment area with a pool table, board games, and even gaming consoles (we want to come and work in your office!).  These are tax-deductible…basically if you invested in any form of employee entertainment, it could be tax deductible. 2. Handbags – Handbags and manbags can be claimed as a tax deduction…it has to be a bag that’s big enough to carry all your work things like your laptop, iPad and work documents (sorry girls you can’t claim your new clutch). So remember that a handbag can be claimed just as a laptop carry bag or briefcase could be. 3. Make up – If your make-up has sun protection and your job requires you to work outdoors, claim away. It has to have a sun protection component to it, not just ordinary makeup. These days most foundation does comply.   4. Garden Gnomes – While it might seem an odd example, decorative items that were bought to make an investment property more attractive to new tenants could be deducted — including garden gnomes, heated towel rails or clocks. But these items could not be claimed if they were bought for a person’s own property, and in some cases, only a portion of the expense can be claimed, but definitely worth checking out. 5. Subscriptions – Whether it’s the Australia Newspaper, an industry magazine or an app like Canva – if you use your subscriptions for work, you may also be able to claim them on your tax....

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Bee Kind

Posted on 3rd June, 2019

BEE KIND Studies show dramatic declines in our bee populations. Bees play an essential part in our ecosystem, a third of ALL our food depends on pollination. A world without bees would be really bad for everyone. Jess had a talk with Vicki Grace from Manning Valley Amature Bee Keepers Association ……to find out how we can be kind to our bees…take a listen...

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Sprinkle some extra exercise into your day with sweatSHED Fit Tips according to Jacqui

Posted on 30th April, 2019

sweatSHED Fit Tips according to Jacqui! Here are Jaqui’s tips on how you can sprinkle some extra exercise into your day In the ad break of Bachelor in Paradise (or any dramatic show you can’t take your eyes off) hold a hover. Every time you drop, drink a glass of water. Every minute on the minute while you vacuum the house 10 squats. On completion eat a piece of fruit. During your working day, once every hour 10 pushups (even in random places please ‘cos that’s FUN!). Then wash your hands & have a glass of water. Phone number workout. Complete your phone number. 20 squat jumps 1 min plank 20 pushups 10 burpees 1 min wall sit 20 high knees 20 tricep dips 20 walking lunges 10 Sit-ups 30 Mountain climbers On completion HIGH 5 the closest person to you & ring someone special! With a partner complete a total of: 100 pushups (one working at a time), run 200m together (or 1min high knees), 100 sit-ups (one working at a time), run 200m together (or 1min high knees). If you want more add 100 squats & another 200m. Are you proud of yourself? You should be Keep it real spunks – we exercise to feel good. It’s mental health first & then the physical side follows. When we feel good about ourselves we project that awesome energy into the universe. WE ARE WHAT WE PUT OUT THERE. It’s your choice. I choose positivity baby! Jac...

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Meet Chloe Hargreaves a talented young local artist helping to brighten the streets of Wingham

Posted on 2nd April, 2019

You may have noticed some amazing murals popping up around Wingham… one of the creators, Chloe Hargreaves, a talented young local artist. Tell us about how you started drawing and painting….have you had formal training I’ve been drawing since I was around 12 years old, although I didn’t think of myself becoming an artist and I’ve really only decided it was something I wanted to do full time in the last few years. I’m self-taught, starting with doodles in the backs of my school books whilst listening to the teachers in class. One thing lead to another and I starting to draw for friends and family and once I felt more confident I started selling my art publically. What medium do you use…acrylics, oils? I used a range of mediums but rely on Uni POSCA markers for most of my works. They are an oil-based paint pen and are the easiest to use as they can draw on almost any surface being one of the most versatile pens I’ve found since I started drawing. I have recently been using Annie Sloan’s Chalk Paint for the murals at Bent On Life in Wingham, which is velvety and very versatile when painting on different surfaces. Tell us about the Wingham mural project I approached a number of businesses up and down the East Coast via email with the hopes to receive more projects. Donna from Bent On Life replied with the hopes to make Wingham “The Mural Town”. So far I have completed 3 murals on the front walls of Donna’s shopped these include; Bessie the Cow, The Vine and The 3 Little (Flying) Pigs. We are currently looking for names for the 3 Pigs…if your listeners have any suggestions let me know. You can also see my Wings Mural artwork at Stacey Lee’s Centre Stage and Zentangle Mural at Townhead Fruit & Veg. What artists inspire you? One of my favourite artists is Lizzie Snow, she is originally from New Zealand but has recently moved to Canada where she has opened her very first Studio/Gallery selling her works. — Australian artist Jess Lambert has a similar style to me & she’s probably my biggest inspiration, living and working in Australia but sending her works all over the world. — Where do you see your art taking you in the future? I would love to collaborate with businesses small and large to create logos, murals or custom works to brighten their walls or empty spaces. In the future, I hope to travel and create but eventually settle, with my own studio/gallery where I can create and sell my art. How can people find you and see more of your art? You can find me via my socials  ...

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The Benefits of Doing Nothing

Posted on 27th March, 2019

The Benefits Of Doing Nothing. Doing absolutely nothing for ten minutes: when was the last time you did this? No TV; no texting; no emailing; no scrolling on Instagram; no reading the newspaper; no chatting; not even eating. Ten minutes of absolutely nothing at all… Are you one of those people who races, rushes and multitasks yourself through the day? We all do it don’t we, we push ourselves…quick, get to the shops and grab bread before it closes, even though we could survive one night without bread. Make sure you wash up those dishes before you head out to work, when you could slow down and enjoy your morning, it’s not the end of the world if you clean up later. Checking your social media constantly throughout the day, the 5 minutes here and there really adds up. With all this rushing, racing and doing we don’t take the time to just be…it’s only when we slow down that we start to take notice of that song playing on the radio, or notice what a gorgeous day it is, the view over the Forster Tuncurry bridge, the beauty of the mountains surrounding the Manning Valley…when we slow down we become more aware of what’s going on in our own heads – and we actually become more productive. We challenge you to try it. Just start with doing nothing 10 minutes a day….life is so much better when you slow down....

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5 Tips For Making a Great First Impression With Customers or Clients

Posted on 19th March, 2019

Making a great first impression is essential when you own a business…you want to be memorable for all the right reasons. People who are happy with your service are more likely to come back and they’ll also share their positive experience with friends. Here are our tips on how you can make a good first impression Be Positive:  Your attitude shines through in everything you do – a negative attitude never results in a positive outcome. Yep, it’s a no brainer…when you’re dealing with customers, smile be happy. It’s the first rule of great customer service. Be punctual: Arriving late to a meeting or an appointment is a major no-no in business. It makes you look like you don’t really respect the other person’s time. If you’re running late always call and let them know. Have a website: Being easy to find on the web is a must…good old google is how most people will search to find out more about your business…whether it’s simply to find your address and phone number or to find out more about the product or service you offer. A website that looks great, is easy to navigate and mobile friendly is a must. Follow up and follow through: If you say you’re going to do something, make sure you do. You know the saying “under promise and over deliver”, how nice is it if someone says – I’ll have that to you by Thursday and then you get it Wednesday morning…be memorable for the right reasons. Have happy employees; Happy employees are the key to success. They not only keep your business going, but happy employees also create a great atmosphere, give good customer service and studies have shown businesses with happy employees outperform those that have unhappy employees.      ...

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Welcome to the Max1073 Newsletters

Posted on 21st February, 2019

We welcome you to keep re-visiting our Newsletter section to check out the latest updates and info from the team at Max1073.

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