A surgical team at Mackay Base Hospital (MBH) has been reaping the benefits of a professional connection forged in Edinburgh almost 15 years ago.
Dr Graeme Walker, formerly of Edinburgh and now the Director of Gynaecology at Gold Coast University Hospital, had a major influence on the career path of Obstetrics & Gynaecology specialist Dr Wojciech Szubert who joined the MBH Women’s Health Unit twelve months ago.
Last month, the former colleagues were scrubbed up and in theatre together again in Mackay as Dr Walker provided training in endoscopic surgery techniques.
“This is a journey for our department,” Dr Szubert said.
“Here in Mackay, 12 to 18 months ago, most of the hysterectomies were done by open surgery.
“Two of my colleagues started upskilling about a year ago, guided by a consultant visiting from the Sunshine Coast.
“And then I joined the team in Mackay in December last year; laparoscopic surgery is what I am trained to do.”
Dr Szubert explained that most hysterectomies and other gynaecological operations can be performed through keyhole surgery.
“Within one year we have shifted from open surgery to having the majority of the hysterectomies performed through keyhole surgery,” he said.
“The next step is improving the efficiency of the entire team, so we work quicker, more efficiently, and from the patient’s perspective, they can safely get discharged home quicker.
“We have reduced down from a three-day hospital stay for open surgery to, at the moment, having the patients go home the next morning.”
Dr Szubert is hoping for further improvements so that selected patients may be able to go home the same day, and the training provided by Dr Walker supports increasing efficiency and patient safety.
Dr Walker runs clinical immersion courses for theatre teams at the Gold Coast four times a year.
“This is always for the team, specifically the anaesthetist, surgeon, scrub scout and recovery nurse,” Dr Walker said.
“And what we’ve done here in Mackay is in reverse.
“It’s basically just me helping Wojciech to allow the department here to see what is the norm at the Gold Coast University Hospital in endoscopic surgery.”
Dr Walker explained that the specialist medical equipment company Medtronic support him to conduct the clinical immersion courses, and they also sponsored the collaboration in Mackay.
The two-day training experience has been a great success.
“I think the entire team – anaesthetics, gynaecology and nursing – has been absolutely excited to see that we can improve efficiency without any cost,” Dr Szubert said.
“Everyone is very keen to collaborate, very keen to make further changes, to advance the quality of the care we provide, and make surgical treatments less invasive and safer.”

An MBH theatre team participating in a training course with Gold Coast University Hospital Director of Gynaecology Dr Graeme Walker, back left, are Doctors Szubert, Savant and Anand, and front from left, anaesthetist Dr Anderson, clinical nurse Jaimee and registered nurse Ruby. Photo source: Mackay Hospital and Health Service

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Move It Chiropractic has embraced the spirit of giving this holiday season by adopting a family through the “Adopt a Family for Christmas” program. This initiative, designed to provide gifts, food, and other essentials to families in need, highlights the power of community in spreading joy and hope during the festive season.

A simple, yet impactful gesture allows participants to select a family from a list provided by a participating charity, buy a gift for each family member, and deliver the items to a designated drop-off point.

For Move It Chiropractic, the initiative became a heartfelt team effort.

“Over the past two months, it’s been all hands-on deck,” said Deb Wilkinson from Move It Chiropractic.

“We’d like to thank all the participants, patients, and staff who have contributed to such a wonderful cause for our community.”

With a team of six staff members, including two chiropractors, three chiropractic assistants, and a massage therapist, the business rallied together to ensure the holiday season is special for families facing hardship. Even patients joined in, donating items and spreading festive cheer. Together, they created hampers filled with non-perishable food, tinned goods, chips, and treats for Christmas.

One hamper was delivered to the Neighbourhood Hub to support a family through the “Adopt a Family” program, while another went to Chances House, which assists those experiencing homelessness.

A representative from the Neighbourhood Hub expressed their appreciation, and said, “This year’s Adopt a Family Christmas Program has been a heart-warming success, and it’s all thanks to the generosity of local community members and businesses who stepped up to spread joy in our community.

“To everyone who donated, volunteered, or helped spread the word - thank you for making the holiday season brighter for those in need.

“You are the heart of our community!”

Chances House also thanked participants, stating that they were blown away by the generosity and Christmas spirit of their incredible community.

“A massive thank you to all the amazing people who dropped off donations over the past week to support those experiencing homelessness in Mackay,” a spokesperson said.

“Your kindness is making a real difference to the people in our community experiencing homelessness.

“Together, we’re spreading hope and joy to those who need it most.”

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Move It Chiropractic embraced the spirit of giving this holiday season by rallying their team and patients to support families in need through the “Adopt a Family for Christmas” program, delivering hampers of food and gifts to spread hope and joy. Photos supplied

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Stan Camm Park, located on Bundesen Avenue in Midge Point, is set to undergo a makeover in early-January 2025.
Deputy Mayor Karen May said the upgrades were part of Mackay Regional Council’s ongoing commitment to enhance the liveability of the region.
“These works will transform the park into a vibrant and functional space for the community,” Deputy Mayor May said.
“Investing in projects like this is about providing spaces where residents can connect, stay active and enjoy quality time outdoors,” she said.

“We’ve taken the community’s feedback on board and tailored the upgrades to meet their needs, ensuring Stan Camm Park remains a valued local asset into the future.”
The upgrades include:
   • A half basketball court and hitting wall.
   • A new picnic shelter with additional barbecue and picnic settings.
   • A modern amenities block, including a unisex disability cubicle and two ambulant cubicles. This will replace the old Windyloo toilet.
   • Additional footpaths.
   • A formalised car park with a DDA-compliant parking bay and a refurbished bus shelter.
   • Upgraded fencing with a contemporary post-and-rail design.
The existing picnic shelter, complete with an electric barbecue, will remain as part of the improved park layout. However, the old woodfire barbeques will be removed.

Minister for Local Government and Water Ann Leahy said this project was proudly funded by the Queensland Government’s Works for Queensland Program in association with Mackay Regional Council.
"I’m delighted our government has been able to assist Mackay Regional Council to secure this critical green space for local residents,” Minister Leahy said.
"When finished, the park will have something for everybody – a new picnic area, electric barbeques, a half basketball court, plenty of car parking and access to public transport,” she said.
To complete these upgrades, the park will be temporarily closed during the works.

The works are expected to be completed by early May 2025, weather permitting. Residents may notice some dust and noise in the area during this time.
Council thanks the community for their patience and understanding as we work to deliver these exciting enhancements.

For more information visit connectingmackay.com.au/stan-camm-park-upgrade.

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A group of 18 second-year Bachelor of Nursing students from CQUniversity recently returned from a transformative study program in Fiji, where they gained valuable insight into community-based primary healthcare. The program was held in the remote village of Naseovou, offering the students an opportunity to learn about healthcare practices grounded in community, family, and faith.
Co-led by CQUniversity Lecturer Ellie Cutmore and Associate Lecturer Megan Kelso, the program was described as 'life-changing' by both staff and students. According to Mrs. Cutmore, the program challenged students to think critically about providing healthcare in the context of Fijian culture.
“Kindness and compassion are just as important as the resources available for care,” she said. The program also encouraged students to contribute their knowledge, which, by the end of the trip, had led to meaningful personal growth and reflection.
During the 15-day trip, the students spent a week on homestay with local families, engaging in daily routines and customs while also providing health education. This immersive experience allowed the students to deepen their cultural understanding while sharing their healthcare knowledge. Health clinics in the village focused on physical assessments, cervical screening, mental health and substance use education, and men’s and women’s health. In addition, students conducted health camps for local youths.
One of the most impactful outcomes was the successful treatment of two patients facing serious health issues, including high blood pressure and immobility. Students’ assessments led to physiotherapy referrals and medication compliance, which improved lifestyle and diet choices, and access to mobility equipment.
“The community of Naseovou was incredibly receptive to the lessons we taught,” said Mrs. Kelso. In addition to health education, the village began implementing recommendations, such as creating smoke-free zones and reducing sugar intake.
CQUniversity students raised over $3,000 for the Gift of Life charity, supporting free cardiac screening and life-saving surgeries for children in Fiji and nearby islands. They also donated first aid supplies to support the village healthcare worker and provided feminine hygiene packs to Homes of Hope, an organisation helping women and girls at risk of sexual violence.
Rachael McLean described the experience as reinforcing her career choice.
“Fijian nurses have a deep connection to their communities, which is very inspiring,” she said. For Mrs. McLean, who had recently changed careers at age 48 after experiencing personal loss, the Fijian nurses' resilience and compassion strengthened her desire to work in the healthcare field. The program also highlighted the vital role of family and community in health, leaving a lasting impact on the students’ professional development.
This cultural exchange, showcasing CQUniversity’s commitment to educating compassionate, globally-minded healthcare professionals, has left a profound mark on all who participated.

CQUniversity nursing students alongside Fijian nurses and community members, sharing knowledge and experiences during their cultural exchange in Naseovou. Photo source: CQUniversity
Rachael McLean with two Fijian registered nurses

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By Kevin Borg, Chairman, CANEGROWERS Mackay

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We regard membership levies as “growers’ investment in their future", so it is important that we offer a good return on that investment. Whether that is advocacy on industry-wide issues from farm gate through to our markets and our industry representation on the world scene, training and labour needs, or giving members access to professional help and many other services that give members the ability to operate a successful business.
We are successful in creating a strong voice for growers, and creating a forum for that enables unity and common voice among growers is one of the most important aspects of CANEGROWERS. Unity among growers has always been the success of our industry and any move to destabilise representation gives our rivals an advantage over us.
Members are always our core, the driving voice that propels policy. CANEGROWERS is a not-for-profit organisation that operates a democratic, grass roots federation model, that spreads up from local branch membership across districts to milling areas, regions, and state boards.
Across Mackay and Plane Creek Milling areas, there are five branches, at Calen, Marian, Racecourse, Finch Hatton and Plane Creek. Each meets regularly, with a mix of social shed meeting and presentations from industry support organisations and businesses, and an opportunity for growers to discuss the matters affecting them with their representatives, and with each other.
CANEGROWERS is one of only a handful of agricultural member-based organisations in Australia whose representatives are selected from the same grassroots the organisation represents – the farmers. Beyond offering a voice with some clout, CANEGROWERS Mackay aims to give members rock solid support through their membership benefits, including representation on Cane Supply Agreements, legal matters relating to farming operations, support in dealing with millers and government. Further to that we are closely in touch with Local, State and Federal Government representatives. The keen awareness of make-or-break issues which gives CANEGROWERS members the strong backing they require.
We have a very busy district office that enables members to talk to professional people based here in Mackay who, along with our network of 13 district offices and the whole of the value chain, are able to identify and deal with issues before they grow to an irreversible situation that would take away from growers’ rights and ultimately their financial returns.
It's in that way, we have growers’ backs covered. It is members’ continued faith that gives your organisation a powerful voice to government, industry stakeholders and the wider community, and helps us to punch above our weight. We work towards building an industry that is both sustainable and profitable for growers.
We offer training services from basic chemical accreditation up to business management; sugar marketing information services; assistance with leasing and share farming industry advocacy in the community and in the labour market; industry information through magazines and social media; payroll services; insurance services; cane auditor services in mills; support with electricity, irrigation, and transport. And more. And moreover, the organisation employs staff with specialised backgrounds equipped to provide expert service.
Also, in recent years the CANEGROWERS organisation has introduced free crop insurance to $35/tonne for members, who can then negotiate to top up beyond that.
Without unity, we would never make headway. Membership of an organisation with a long history of delivering good outcomes is a worthwhile investment for cane growers.

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CANEGROWERS Mackay has a strong commitment to members.  Pictures: Kirili Lamb

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Sugar cane growers in North Queensland are grappling with the dual challenges of rising electricity costs and restricted access to peak-time energy. According to irrigation specialist Chris Doblo of Farmacist Pty Ltd, the solution lies in smarter, more efficient practices. Drawing on his extensive experience, Mr Doblo shares practical strategies for growers to future-proof their operations and adapt to these mounting pressures.
Rethinking Irrigation Efficiency
One of the most critical steps for growers, Mr Doblo advises, is to evaluate their current irrigation systems. With potential restrictions cutting irrigation time by 20 per cent, it is essential to optimise systems to deliver more water in less time.
Enhancing pumping infrastructure and performing regular maintenance can ensure consistent performance. Trials conducted in North Queensland have shown that higher inflow rates not only save time but also improve water distribution, leading to additional irrigation benefits and reduced wastage.
Automating for Success
Automation offers significant opportunities for growers to optimise their irrigation processes. With limited irrigation hours and ongoing labour shortages, automated systems can provide precise control over water application, ensuring efficiency and consistency.
“Automation has become more accessible and affordable,” Mr Doblo explains, “and it’s an effective option for growers to overcome resource and time constraints.” Features like automated scheduling and real-time monitoring allow water to be applied during off-peak energy periods, maximising cost savings.
Harnessing Solar Power
Solar energy continues to be one of the most practical investments for sugar cane growers. For pumps of 18.5 kW or larger, installing a solar array can significantly reduce reliance on grid electricity, particularly during daylight hours when energy demand is highest.
Mr Doblo highlights that solar offers more than just cost reductions. “As the industry moves towards energy storage solutions like batteries, growers who have already adopted solar power will be better prepared for future changes,” he says.
Planning for Off-Peak Energy
Aligning irrigation schedules with off-peak energy tariffs, such as Tariff 34, offers growers immediate savings of up to 30 per cent. While these tariffs may face additional restrictions in the future, Mr Doblo emphasises their current value in reducing operational costs.
However, he warns growers to prepare for potential interruptions, as off-peak energy may eventually become a “switchable load” during peak demand periods. Diversifying energy sources and improving irrigation efficiency are essential to navigating these changes.
The Road Ahead
Adapting to rising electricity prices and shifting energy regulations is no easy task, but the solutions are within reach for North Queensland’s sugar cane growers. As Mr Doblo explains, “Investments in infrastructure, automation, and solar energy are not just beneficial—they are essential for the future of our industry.”
By adopting these strategies and embracing innovation, growers can overcome energy constraints and maintain sustainability.

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Mackay Sugar’s Racecourse and Farleigh factories have ceased crushing operations for the 2024 season following significant rainfall across the region, which caused widespread damage to the rail network and disrupted harvesting efforts.
The company confirmed that both sites stopped crushing on Monday, December 23, as repair crews turned their focus to addressing track damage and preparing for a major program of capital and maintenance work planned for the off-season.
The heavy downpours not only left paddocks saturated but also rendered the cane rail network inoperable in several areas, forcing a review of the original end-of-season schedule. Despite the challenging conditions, Mackay Sugar’s Rail Infrastructure team has worked tirelessly on rail repairs and will continue through the holiday period to repair critical track damage.
Wilmar’s Proserpine Mill finished its 2024 season during the week before Christmas, after wet field conditions and “inadequate cane supply” made it difficult to harvest the remaining 3 per cent of the crop.
While Racecourse and Farleigh factories will remain closed, Marian factory was aiming to resume crushing from Friday 27th December, allowing some growers and harvesters the opportunity to continue operations after a brief pause to allow fields to dry out.
Mackay Sugar acknowledged the resilience of its growers and harvesting groups, who have committed to resuming work as soon as conditions permit. The downtime also provides a chance for employees and their families to enjoy a break over Christmas, offering a silver lining amidst the seasonal challenges.
Mackay Sugar expressed gratitude to its staff, growers, and harvesters for their dedication throughout the season and extended wishes for a safe and happy holiday season.
Wilmar said that subject to weather and mill performance, harvesting operations at Plane Creek are currently expected to finish on Thursday 9 January 2025.

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Images supplied: Mackay Sugar

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Just 30 minutes southwest of Mackay, near Eton, lies the Brightly Sunflowers farm, a beautiful spot that captures the natural charm of our region. The fields of vibrant sunflowers are a striking sight, especially when the landscape is bathed in the soft glow of the evening. A night-time shot of this scene, taken by local photographer Tristan Birch, reveals the distant flicker of a cane fire, adding a warm contrast to the starry sky. Above it all, the Milky Way shines brightly, a reminder of the stunning beauty that surrounds us here in Mackay. It’s a perfect example of the peaceful, simple moments that make this particular part of the world so special!

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Photo credit: Tristan Birch

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Breaking new ground in underground mining processes, Aquila graduate Sarvesh Singh has taken his expertise to an international stage. His innovative approach to simplifying complex longwall operations has not only enhanced safety and efficiency but also earned global recognition.
Sarvesh has revolutionised detection systems by developing a highly efficient solution to minimise longwall downtime. By harnessing multiple camera streams from the Aquila longwall, his system can automatically detect blockages in real time. Within just one second of identifying an issue, the system triggers automated alerts, addressing operational inefficiencies and mitigating potential safety risks.
This cutting-edge project was Sarvesh’s Business Improvement (BI) initiative, a key component of Anglo American’s second-year graduate program. Each graduate is tasked with developing a project tied to their field of expertise, aiming to drive tangible improvements. Sarvesh’s project not only clinched top honours in the Australian competition but also earned runner-up at Anglo American’s prestigious Global Graduate Business Improvement Symposium last year.
Presenting alongside graduates from across Anglo American’s global operations, Sarvesh demonstrated how innovative thinking and practical application could transform industry challenges into streamlined solutions. His work exemplifies how a focus on business improvement can have far-reaching impacts, enhancing both operational efficiency and workplace safety.

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Aquila graduate Sarvesh Singh takes innovation underground, demonstrating his award-winning longwall detection system that earned global recognition at Anglo American’s Graduate Business Improvement Symposium. Photo source: Anglo American

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Toyota Australia and BHP have announced a trial of the first-ever Battery Electric HiLux double cab ute prototype.
The trial of the electric HiLux double cab will see it deployed in a range of applications traditionally performed by diesel-powered light vehicles.
Starting in late November, the trial will run for about 12 months, with BHP to provide feedback to Toyota after the conclusion of the trial.
Toyota Australia President and CEO Matthew Callachor said the trial marked an exciting opportunity for both companies and was a significant milestone in the HiLux’s history.
“Toyota has long advocated a multi-pathway approach towards decarbonisation, and when we do something, we want to make sure we do it right,” Mr Callachor said.
“Joining with BHP to help further develop this HiLux BEV prototype is an important step in creating low-emission technologies in the light commercial vehicle space, particularly for use in harsh and demanding mining environments,” he said.
BHP President Australia, Geraldine Slattery, said BHP was thrilled to trial the first-ever Battery Electric HiLux in an environment where safety and reliability are essential.
"Our ambition to electrify our light vehicle fleet and lower greenhouse gas emissions across our operations depends on enabling technology that can only be achieved through collaborations like this, with leading suppliers like Toyota,” Ms Slattery said.
"With around 5,000 light vehicles at our sites across Australia, we look forward to putting the Battery Electric HiLux through its paces and seeing the potential it can bring, not only to reduce diesel use in mining but eventually for all HiLux drivers too," she said.
BHP Group Procurement Officer, Rashpal Bhatti, said the partnership with Toyota was a terrific example of working with major suppliers to achieve better outcomes.
“The path to decarbonising our operations is one we cannot walk alone. To accelerate the development of new technologies, we are collaborating with original equipment manufacturers and stakeholders in the industry,” Mr Bhatti said.
“Our work with Toyota highlights our shared commitment to developing solutions that ultimately make the world a safer and more sustainable place to live and work," he said.

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From humble beginnings to industry acclaim, Viking Mechanical has celebrated ten years of excellence in Mackay, powered by passion, innovation, and a family-driven ethos.
Founder Darrin Keates reflected on the journey with pride, recounting the milestone that put the company in gear. “Winning the Mackay Airport tender in 2015 was the spark that launched Viking Mechanical into the spotlight. It helped establish our brand and set us on the road to where we are today,” he said.
The win inspired Darrin and his wife, Nikki, to take a bold step forward. “We decided to expand into the automotive market, putting customer service and growth at the heart of everything we do,” Darrin explained. This leap of faith saw Viking Mechanical move from a single-bay shed to a state-of-the-art facility, paving the way for broader services, including eco-friendly maintenance solutions.
Their ambition didn’t stop at Mackay. By 2017, the team had opened a diesel repair workshop locally, followed by another in Brisbane in 2019. Recognition came swiftly, with Viking Mechanical becoming Mackay’s Approved IVECO Service Centre in 2019 and an Approved Jaguar Land Rover Service Centre in 2022.
“Our journey has always been about building trust and loyalty with our clients,” Darrin said.
“We’re incredibly grateful for the community’s support, which has allowed us to evolve into the business we are today.”
The company’s success is also a family affair, with Melissa and Shane, Darrin and Nikki’s children, stepping into key roles.
“Involving the family in our operations was one of the smartest decisions we made—it’s been integral to our success,” Darrin shared.
As industry champions, Viking Mechanical invests in the future, offering apprenticeships to young people and actively encouraging women to join the male-dominated automotive field.
“The industry is on the cusp of its most exciting era in 100 years, with advancements like electric, hybrid, and autonomous vehicles. It’s a great time to inspire the next generation to jump in,” Darrin said.
Even the challenges of the COVID-19 era couldn’t slow them down. “Our team’s positivity and resilience during such an unpredictable time kept us on track and reinforced just how strong we are together,” Darrin said. A nomination for the Community Achievement Award – Ricoh Customer Service Award further cemented their reputation for excellence.
Looking ahead, Viking Mechanical is steering confidently into the future. With over 80 years of combined expertise, they’re committed to staying ahead of evolving technology and delivering unparalleled service.
“We’re constantly investing in our tools, training, and people to ensure we can meet the demands of tomorrow while staying true to our values,” Darrin concluded.
Ten years down the road, Viking Mechanical’s journey is far from over—their story is one of family, innovation, and a community they’re proud to serve.

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At Mackay Ears, we’ve proudly served our community since opening our doors in January 2023. In just a short time, we’ve built a strong reputation for delivering trusted ear care services, successfully treating over 3,000 clients aged 3 to 95. As the only locally owned and operated ear clinic in the Mackay region, we are deeply committed to supporting our local and surrounding communities.
Why We Started
We established Mackay Ears to address a clear and pressing need for specialised ear care. Our clinic is 100% focused on ear health, offering a safe and trustworthy solution for issues like earwax build-up and chronic blockages. Unlike quick-fix providers, we take the time to educate our clients on how to maintain their ear health at home.
It’s been heartening to become a favourite among coal mining families and farming communities. Chances are, if you mention “Mackay Ears,” someone you know has already benefited from our care.
Our Expertise and Personal Connection
Our founder, Kim van de Wetering, brings over 25 years of nursing experience to the clinic. But this is more than just a profession for us—it’s personal. Thirty years ago, Kim lost her hearing during pregnancy due to otosclerosis, a condition that affects 1 in 10 Australian women.
“Living with hearing aids has given me a unique insight into the frustrations our clients face,” says Kim.
“Helping people regain their hearing or alleviate discomfort is incredibly fulfilling. We understand because we’ve been there.”
Why Choose Us
   • Safe & Effective Care: Using advanced microsuction technology.
   • Personalised Service: Delivered with empathy and expertise.
  • Local Commitment: Proudly serving Mackay and the Isaac region.
We’re not just here to help you hear better today; we’re here to ensure your long-term ear health. Thank you for trusting Mackay Ears—your ears are in safe hands.

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As the new year rolls in, it's the perfect time to shake up your fitness routine with some fresh and exciting exercise trends. If your New Year’s resolution is to get fitter or just add a little fun to your workouts, these trending activities are just what you need to add a little extra spark to your fitness journey…

Dance Cardio – Say goodbye to boring treadmill sessions! Dance cardio combines energetic music with fun choreography to give you a full-body workout. Whether you're busting a move to hip-hop, Latin, or even TikTok-inspired routines, dance cardio is the perfect way to let loose and burn calories while having a blast.

Hybrid Yoga – Why choose between strength and flexibility when you can have both? Hybrid yoga blends traditional poses with strength-training exercises like weights or resistance bands. The result? A unique workout that increases flexibility while toning muscles and improving balance.

HIIT with a Twist – High-Intensity Interval Training (HIIT) is still going strong, but 2025 will see some fun variations. Think outdoor obstacle courses, trampoline fitness, or even boxing with a partner! These high-energy workouts get your heart pumping and keep things exciting, ensuring you stick to your new or already-existing goals.

Recovery Workouts – Sometimes, it's not all about breaking a sweat. Recovery-focused workouts like foam rolling, stretching, and mindful walking are gaining momentum as essential parts of a well-rounded fitness routine.

Spice up your mundane workout routine and make 2025 the year you embrace fitness and fun!

This year is YOUR year - it’s time to choose: One day or Day ONE? 

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As Queensland faces a heatwave, it is essential to take steps to protect yourself and others from heat-related illnesses. When temperatures soar, the body works to cool itself through sweating, but sometimes this is not enough. Symptoms like dizziness, headaches, nausea, or vomiting could indicate heat stress, which can become dangerous and, in some cases, even life-threatening.

Here are practical ways to stay safe during extreme heat:

   • Hydrate regularly: Aim to drink 2 to 3 litres of water daily at consistent intervals, even if you do not feel thirsty.
   • Check on loved ones: Regularly reach out to older adults, young children, and pregnant women to ensure they are coping with the heat.
   • Avoid strenuous activity: Limit heavy exercise or outdoor chores to cooler parts of the day, such as early morning or late evening.
   • Seek cool spaces: Use air-conditioned areas or find shaded, well-ventilated spots to rest and cool down.
   • Practice sun safety: Wear a wide-brimmed hat, sunglasses, long-sleeved light clothing, and sunscreen. Avoid direct sunlight between 10 am and 3 pm.

If you or someone near you begins to feel unwell due to the heat, seek help immediately. For advice, contact 13 HEALTH (13 43 25 84) or your doctor. In an emergency, call Triple Zero (000) without delay.

Protecting yourself and others during a heatwave is crucial. Stay vigilant, stay hydrated, and take proactive steps to ensure everyone’s safety.

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Find a cozy corner, grab your favourite notebook, brew your go-to beverage, and let the words flow! Journaling is one of the simplest yet most powerful ways to enhance mental clarity and emotional well-being.

By putting pen to paper, you can reduce stress, gain insights into your emotions, and sharpen your focus on what truly matters. Writing has a unique ability to soothe the soul, declutter the mind, and help you organise your thoughts while reflecting on your personal goals.

Over time, journaling becomes a valuable tool for understanding your feelings and staying grounded. It also provides a safe space to express emotions and explore personal growth, helping you reconnect with yourself and the little things that bring joy.

Not sure where to begin? Here are some journal prompts to spark your creativity:

   • What are three things you're grateful for today?
   • What do you hope to accomplish this year, and how will you achieve it?
   • What challenges did you face last year, and what did you learn from them?
   • How can you show more kindness to yourself and others this year?
   • What are your current priorities, and why?
   • Reflect on a moment when you felt at peace. What lessons can you take from that experience?

Make journaling part of your routine this year. Start small, let your thoughts flow, and discover the endless benefits that await. With each entry, you'll feel more centred, focused, and ready to embrace whatever 2025 brings.

“Your journal will stand as a chronicle of your growth, your hopes, your fears, your dreams, your ambitions, your sorrows, your serendipities.” — Kathleen Adams

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