COVID-19SURVIVALGUIDE

DATE: MAY, 2020CREATED BY YOUTH2INDUSTRY VCAL STUDENTS

HOW TO NOT GO CRAZY DURING SELF-ISOLATION

Endless Opportunities

CONTENTSHistorySymptomsWhy You Shouldn't Panic Buy

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COVID-19

4. How to Wash Your Hands Properly5. How to Clean With Baking Soda and Vinegar

HYGIENE

6. Mental Health Facts7. Mental Health Support Services8. How to Meditate9. How to Draw a Mandala at Home

MENTAL HEALTH AND COVID-19

10. Alcohol and COVID-19 Facts11. Alcohol Abuse Support Services

ALCOHOL AND COVID-19

12. COVID-19 and Social Connections13. How to Stay Connected During Quarantine Using Netflix Party14. How to Stay Connected Through Houseparty

SOCIAL CONNECTIONS AND COVID-19

15. Healthy Diet Facts16. 15-minute Mexican Burrito Bowl17. 5-minute Berry Smoothie18. Baked Banana Porridge19. Chicken Asparagus Soup20. Greek-Style Road Fish21. Oven Baked Curried Chicken22. Stuffed Capsicums23. Cheese Mince Beef Taco24. The Importance of Exercise25. Alternatives to Exercise Equipment26. Exercises You Can Do at Home 27. Push Ups28. Chair Dips29. Body Weight Squats30. Standing Backpack Bicep Curls31. Hip Thrusts32. Exercise Apps33. Physical Health Support Services

STAYING HEALTHY IN ISOLATION

34- 35. How to Set a Monthly Budget36. Budgeting Tool37. Goals

BUDGETS

This guide was created by Youth2Industry VCAL students in completion of their VCAL Foundation PersonalDevelopment Skills Unit 2. All content provided in this guide is for informational purposes only.

Disclaimer

COVID-19 (or coronavirus) is a virus that emerged inDecember, 2019 in China. It was not known to the worlduntil the first case outside of China in Thailand. In lessthan a month, 7818 cases were confirmed around theworld. On January 9, the first death from COVID-19 wasreported. On January 29, Melbourne scientists recreatedthe coronavirus to find a treatment. Social interaction was found to cause the spread toescalate. At the start of March, quarantine measures wereput in place and new rules were applied to maintain thesafety of others and to slow the spread. These new rulesincluded social distancing (keeping 1.5 meters away fromeach other), limiting the amount of visitors in homes perday, and non-essential stores closing. From March 18,data collection began to continue further investigation tofind a cure.

HISTORY OF COVID-19

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SYMPTOMS

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FeverSore throat HeadacheShort breathDry cough

Symptoms of COVID-19 

Testing for COVID-19If you are showing any of the symptoms above, you should gettested for COVID-19. They will take a sample swab from the backof your throat and nose. The results will be sent for testing andsent back to your doctor. Your doctor will let you know if you haveCOVID-19. You should self-isolate while you wait for the results.

Who is at risk of getting COVID-19?Older people are more at risk because their immune systems aremore vulnerable. People that smoke and people with healthproblems also have a higher risk of getting COVID-19.

Wash your hands frequently, especially after touching doorsand using the bathroomKeep your distance from othersStay at home if you feel unwellCover your mouth when you cough or sneeze

List of things to do to reduce the spread

People are buying lots of cleaning supplies, food and toilet paper. This raises many questions. Why do peoplehoard toilet paper? Are they afraid that the supply of toilet paper will run out? Perhaps. But people don't need tobuy more supplies than what they usually do. They are not going to use all of it and if too many people stockpilesupplies, there will be none left for other people who need it. There are plenty of supplies and Victorian farms haveno shortage in production.

Australia is known worldwide for having some of the best produceAustralian potatoes, carrots, cauliflower and broccoli are available year roundAustralian onion growers produced just over 300,00 tonnes of onions in the 2012-13 seasonThere are 1800 citrus growers in every mainland state in AustraliaAustralia’s cherry growers produce about 12,000 tonnes of cherries a yearAvocado production in Australia is around 50,000 tonnes a yearAustralian growers produce 290,000 tonnes of apple annually

Facts about Australian produce

Source: austrade.gov.au “Fruits and Vegetables”

WHY YOU SHOULD NOT PANIC BUY

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Why People Panic BuyAccording to Psychology Today people panic buy to ‘alleviate fear and anxiety to mimic others and to react tofuture scarcity’.

There are 86 suppliers of dry pasta in AustraliaQuilton and Sorbent Toilet Paper factories are operated in Australia

Facts about Australian products:

Wet your hands and apply enough soap – a coin size  Rub your palms together to make the soap foamRub the back of each handRub both your hands while interlocking your fingersRub the back of your fingersRub the tips of your fingersRub your thumbs and the ends of your wristsRinse both hands properly with water

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HOW TO WASH YOURHANDS PROPERLYWHAT YOU WILL NEED

SoapPaper towelWater

STEPS

SOME TIPSHand sanitisers are good tools to keep your hands clean butthey should not replace soap and water       Sanitiser should be used only after hand washingExcess use of sanitiser can cause dry and chapped handsdue to their high alcohol contentThe total time to wash to yours hands properly is 30seconds 4

WHAT YOU WILL NEED½ cup baking soda1 cup white vinegar

STEPSPour baking soda into the drainPour vinegar into the drainWait for it to fizz and then stopRun hot water down the drain toflush everything

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DRAIN CLEANER

WHAT YOU WILL NEED1 ⅔ cups baking soda½ cup dish soap½ cup water 3 tbsp white vinegarSponge or scrub brushSquirt bottle

STEPSCombine baking soda with dish soap ina bowlStir in waterAdd vinegar and mix it to combineKeep mixing to remove lumpsPut in squirt bottleUse the spray on hard bathroomsurfaces, scrub then rinse with water

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BATHROOM CLEANER

WHAT YOU WILL NEEDWhite vinegarBaking soda

CARPET CLEANER

STEPSAdd vinegar and baking soda tomake a pastePut paste on stained areaLet it dry overnightVacuum what’s leftover

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HOW TO CLEANWITH BAKING SODAAND VINEGAR

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COVID-19 AND MENTAL HEALTH

Staying connected to your fr iends and your family for supportEnsuring that you don’t watch the news for more than 4 hours adayTrying your best to maintain a daily routineTrying not use negative language

COVID-19 has impacted the mental health of many Australians. A study from Monash University showed that COVID-19 hasdirectly increased levels of anxiety and depression. Beyond Blue has reported a 30% increase in calls sincethe social restrictions started. Beyond Blue Chief Executive,Georgie Harman, said that there are some people who areexperiencing the struggles of mental health for the f irst t ime as aresult of the pandemic. It is normal to feel stressed and worried about COVID-19.Researchers suggest that you can help lower levels of anxiety anddepression by:

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MENTAL HEALTHSUPPORT SERVICES

Links to information, advice and strategiesWays to stay positive if you’ve lost your job Staying connected during this pandemic

Beyond BlueBeyond blue have created a coronavirus mental wellbeingsupport service that provides information about mental healthspecific to coronavirus. On the page you willfind

Website: coronavirus.beyondblue.org.au

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Manage your exposure to media coverageFollow a “calm yet cautious” approachShow compassion and kindness to one another

LifelineLifeline have created a website for mental health andwellbeing during the COVID-19 outbreak. On the page you willfind how to:

Website: lifeline.org.au

Staying positiveStaying connected

Department of Health and Human Services (DHHS)DHHS has information that will help you during theCOVID-19 pandemic:

Website: dhhs.vic.gov.au/mental-health-resources-coronavirus-covid-19

HOW TO MEDITATEWHAT YOU WILL NEED

Quiet roomChair or comfortable cushionTimer

STEPSFind a quiet place to meditateSit with your legs crossed on the floor or in acomfortable positionSet a timer for 10–30 minutesClose your eyes and keep them closedBreathe in and out and focus on your breathContinue until the timer stops

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3.4.5.6. You should try to meditate once a day.

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Measure out your paper into a square shape. The square can beas big or as small as you like. Use your ruler and a pencil to drawa dot in the very centre of the square.Use your ruler to draw four dots around the centre dot to create adiamond shape.They should be 1.5cm to the left, right, bottom andtop of the centre dot.Using the same process as before, make a mark 4cm on the top,below, to the left and to the right of the centre dot. Using the same process as before, make a mark 8cm on the top,below, to the left and to the right of the centre dot.Draw a straight vertical line connecting the dots that go up anddown, and a straight horizontal line connecting the dots that go oneither side.Draw another series of dots at the same distances 1.5cm, 4cm, and8cm from the centre as your first series of dots to make an Xshape. Next, use your ruler to connect the dots you just made and createa large X.    Now you'll want to connect the dots into circles. To do this, start atone dot, and draw a curved line to the next dot, and so on.Now that you've drawn the basic outline for your mandala, you canbegin drawing designs in your mandala! Using the lines andcircles you drew as guidelines, you can draw shapes like circles,triangles, raindrops, loops, etc.Continue to draw more and more designs to make your mandalalook more complex.Colour it in using coloured pencils, crayons or watercolours.

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HOW TO DRAW A MANDALA AT HOMEWHAT YOU WILL NEED

PaperPencils RulerEraserColoured pencilsWatercoloursCrayons

STEPS

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ALCOHOL FACTSConsuming alcohol will not destroy the virus. Consuming alcohol is likely to increase the health riskof a person infected with the virus.Alcohol with a concentration of at least 60% works asa disinfectant on your skin, but it has no such effectwithin your system when ingested. Alcohol use weakens the immune system and reducesthe ability to cope with infectious diseases.

Alcohol and COVID-19

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Alcohol can make your metal health feel worse if youalready have depression or anxiety.Drinking too much alcohol over time can causechronic, physical and mental health issues.Heavy drinking can cause or contribute to liverdamage, cardiovascular disease and affect the brain.Alcohol can cause certain types of cancer, even insmall quantities.Alcohol alters your thoughts, judgement, decision-making and behaviour.

Impact of Alcohol

Space your drinks out. Australian Health standardssuggests a standard drink is always equal to 10g ofalcohol.Have a glass of water between drinks.

Drink Responsibly

ALCOHOL ABUSE SUPPORT SERVICES

Isolation and relapseAlcohol and other drug use in the familyMixing alcohol and other drugs Drink driving Withdrawal Support for people use alcohol and other drugs Federal and state-based coronavirus information Getting help

Alcohol and Drug Foundation: Coping with COVID-19Information, links and help to reduce alcohol abuse, includinginformation on:

Website: adf.org.au/covid-19/Phone number: 1300 85 85 84

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General facts about alcohol and your body General myths about alcohol and COVID-19 What to do and what not to do during the COVID-19pandemicAlcohol and physical distancing during the COVID-19pandemic Alcohol and home isolation or quarantine Alcohol-use disorder and COVID-19 How to find reliable information and how to spotmisinformation

World Health Organisation: Alcohol and COVID-19: What youneed to know Factsheet providing information about alcohol consumptionand COVID-19:

Website:euro.who.int/__data/assets/pdf_file/0010/437608/Alcohol-and-COVID-19-what-you-need-to-know.pdf

Drinking in moderation during COVID-19: talking about howCOVID-19 can create stress and anxiety and encouragingpeople not to use alcohol as a short term fix and remindingAustralians to reach out to support one another.Parental influence: video reminding parents about theimportance of being a good role model for their childrenespecially during uncertain timesAustralian alcohol guidelines: addressing the importance ofmoderation and urging people to seek help if needed.

DrinkWise: the importance of moderation during COVID 19 Dr Rochford, DrinkWise Ambassador, features in a series ofthree videos on:

Website:drinkwise.org.au/drinking-and-you/the-importance-of-moderation-during-covid-19/#

COVID-19 AND SOCIAL CONNECTIONSRight now the world is going through a pandemic known asCOVID-19. In response to this, people need to stay inside andself-isolate, so the virus doesn’t spread. People may haveproblems connecting with loved ones and fr iends, which canseverely impact social connections.   Not socialising is detrimental to our health, studies showthat it boosts mental health, helps people l ive longer,decreases the risk of suicide and improves quality of l i fe.One study showed that social connection is more influentialto health than obesity, smoking and high blood pressure. When we are distant from everyone this can severely impactour mental health and even physical health. A study fromMindwise Innovations showed that “human beings areinherently social creatures. Individuals with stronger socialrelationships have a 50% increased l ikel ihood of survival . ”  Since isolation started, a number of social services and appshave come out, such as Houseparty or Netfl ix party. Eventhough there’s a deadly virus going around, we have accessto a wide range of technology and devices that can help ussatisfy the empty void we have sitt ing in our hearts.

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HOW TO STAYCONNECTED DURINGQUARANTINE USINGNETFLIX PARTY

Download the Netflix Party extension.Open Netflix and start the show or movie you want towatch.Click on the extension as it appears when red (in the topright corner).A window will pop up instructing you to create a party towatch the show or movie together. You have the option totake control of the party or give everyone else control.Click on which option you prefer.Click on start party.A pop up box will show up with the link to share the partywith your friends and family. You can also join an existingparty.

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WHAT YOU WILL NEEDLaptop with internet accessThe Netflix Party extension downloaded on Google Chrome

STEPS

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STEPSGo on the internet and search ‘Houseparty download’.Click on the website that comes up and then scroll downto download.Click download on the device you’re using.Open the app/extension, then set up your account andfollow the instructions on the screen.When set up, click on friends to add your friends.Press the phone symbol to start a chat with your friends.

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HOW TO STAYCONNECTED THROUGHHOUSEPARTY

WHAT YOU WILL NEEDMobile device/computer Internet

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Houseparty is a social face to face networking app that’s availableon mobile and desktops. You can play games with friends, videocall each other and play trivia. When any of your friends open theapp, you’ll get a notification saying they’re online. They also havethe option to be able to “sneak into the house”, which means whenthey open the app, you won’t get notified.

HEALTHY DIETThe best way to keep healthy is to eat food from each of thefive food groups every day, like vegetables, andlegumes/beans, fruits, grains, cereals, lean meat, poultry,fish, eggs, tofu, nuts, seeds, milk, cheeses, yoghurts oralternatives. The amount of food you eat will vary duringyour life.

FRUITFruit is best eaten freshAdults and children 9+ need two pieces of fruit each day

VEGETABLES AND LEGUMESBeans and peas have hundreds of natural nutrients, such asvitamins, minerals and dietary fibreOne serve is equal to half a cup cooked or 1 cup rawAdults or children above the age of 9 need 5-6 serves each day

LEAN MEAT, POULTRY, FISHBeans and peas have hundreds of natural nutrients, such asvitamins, minerals and dietary fibreOne serve is equal to half a cup cooked or 1 cup rawAdults or children above the age of 9 need 5-6 serves each day

MILK, CHEESE AND YOGURTMilk gives you protein, vitamins and calciumAdults need about 2-4 serves a day1 serve is equal to 1 cup of milk, or 2 slices of cheese or 200g ofyogurt

UNSATURATED FOODS AND DRINKSKeep your consumption of unsaturated foods and drinks, likespreads, biscuits, processed meat, fried food, sweets, cordial, fruit,sport, plus energy drinks and alcohol to a minimum.

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15-MINUTE MEXICAN BURRITO BOWL

INGREDIENTS300g of extra lean beef mince2 tsp ground cumin2 carrots grated1 small avocado 250g of rice and quinoa 1 tsp ground coriander4 tomatoes diced1 lime120g baby leaf spinach1/2 tsp chilliMexican beansFresh coriander

STEPSBrown the beef mince in anon-stick frying pan overmedium to high heat. Addcumin, coriander and chilliand mix.When the mince is cookedthrough, stir in dried beans.Prepare rice and quinoa asper packet instructions anddivide among four bowls.Top with mince and bean mix,chopped avocado, dicedtomato, baby spinach andcarrot.Squeeze lime over bowl andfinish with chopped coriander.

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5-MINUTE BERRY SMOOTHIE

INGREDIENTS3 cups organic yogurt 1 large banana 2 cups coconut water1 cup rolled oats2 cups of frozen mixed berries

STEPSPlace yoghurt, coconut water,rolled oats, mixed berries andbanana into a large blenderor food processor.Blend until it’s a smoothmixture.Pour into four tall glasses.Serve.

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BAKED BANANA PORRIDGE

INGREDIENTS2 small bananas halvedlengthways    4 walnuts roughly chopped 100g jumbo porridge oats  150ml milk of your choice 1/4 tsp cinnamon

STEPSHeat oven to 170°C-190°C forfan forced ovens, or 5 for gasovens.    Mash up one banana half, thenmix it with the oats, cinnamonand milk.Add 300ml of water and apinch of salt and pour into abaking dish.Top it with the remainingbanana halves and scatterover the walnuts.    Bake for 20-25 minutes untilthe oats are creamy and haveabsorbed most of the liquid.Serve.

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CHICKEN AND ASPARAGUS SOUP

INGREDIENTS2 boneless skinned chickenbreasts or 200g minced chicken    1 small onion or 50g choppedonion5 cups or 1250ml water1 cup or 100g asparagus2 tbsp fresh parsley1 sachet Maggi chicken noodlesoup 1 small carrot or 70g cut intoslices   2 tbsp coriander leaves

STEPSCombine minced chicken andchopped onion in a mixing bowl andmix well. Divide the mixture into small portionsand form into balls. Arrange chicken balls in a non-stickoven tray and bake in the oven for 10-12 minutes or until well cooked.Trim away the woody end of theasparagus and cut into 4cm pieces. Add water, chicken balls and Maggichicken noodle soup to a large saucepan. Bring to boil and simmer on lowheat for 6 minutes uncovered. Add asparagus and carrot slices thensimmer for another 5 minutes.Garnish with parsley and serve.

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GREEK-STYLE ROAST FISH

INGREDIENTS5 small potatoes (about 400g),scrubbed and cut into wedges1 onion, halved and sliced2 garlics cloves, roughly chopped   ½ tsp dried oregano or ½ tbspchopped fresh oregano2 tbsp olive oil½ lemon cut into wedges2 large tomatoes cut into wedges2 fresh skinless pollock fillets(about 200g)A small handful of parsley roughlychopped

STEPSHeat the oven up to 180°C-200°C forfan forced ovens, or 6 for gas ovens.Put the potatoes, onion, garlic,oregano, and olive oil into a cookingtray.Season, then mix them together withoil and then spread out evenly overtray.Roast for 15 mins, turn everythingover and bake them for another 15minutes. Add the lemon and tomatoes, androast for 10 mins.Add fish fillets and cook for another10 minutes. Serve with parsley on top.

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OVEN BAKED CURRIEDCHICKEN AND POTATO

INGREDIENTS8 chicken drumsticks3 tbsp olive oil1 tsp garlic paste1 tsp ginger paste1 tsp garam masala1 tsp turmeric150ml natural yogurt500g potatoes, halved4 large tomatoes, roughlychopped1 red onion, finely choppedsmall pack coriander, roughlychopped

STEPSPut the drumsticks into a big bowl withginger, 1 tablespoon of oil, garlic, garammasala, turmeric and 2 tablespoons ofyogurt.Mix them together and make sure thateverything is coated. Put the potatoes in a cooking tray thenspread the remaining oil around the traywith some seasoning.Add the drumsticks and cook them for 40-50 minutes until the drumsticks are golden.Remove from oven.Spread the tomatoes and onions aroundevenly, add coriander and some seasoningover the chicken and the potatoes.Serve with the remaining yogurt on the side.

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STUFFED CAPSICUMS

INGREDIENTS1kg pork mince 1tbs Hungarian sweet paprika 2 eggs 2 large cans of tomato soup 1 ½ cups medium grain rice 6-8 medium capsicums1 cup of water (maybe more)Large pot

STEPSCombine the mince, paprika, eggand rice. Mix thoroughly. Cut the top off the capsicums.Empty the capsicums and then stuffthem with the mixture.Place into a large pot. After that,empty the cans of soup into the potand add water.Cook the capsicums until the rice iscooked (add more water if needed).Serve.

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CHEESY MINCE BEEF TACO

INGREDIENTS

1 large onion 500g mince beef 1 can diced tomato 1 can black beans 1 tbsp taco seasoning       Salt 2 cups shredded cheddarTacosPreferred taco toppings

STEPS

In a large skillet over medium high heatcook onion until soft.Add beef and cook until browned. Add tomatoes, black beans and tacoseasoning and season with salt. Stir untilcombined. Add cheese and stir until completelymelted. Serve in taco with preferred toppings.

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THE IMPORTANCE OF EXERCISEExercise is important for your physical and mental health. You should aim for30 minutes of exercise per day to maintain a healthy body. Experts say youneed at least 150 minutes of moderate aerobic activity or 75 minutes ofvigorous aerobic activity, a week.

HERE ARE SOME REASONS WHY EXERCISE IS IMPORTANTIt promotes better sleep quality and relaxationIt helps control your weightIt helps your brain health and memoryIt is good for your muscles and bonesIt reduces the risk of diseasesIt reduces the likelihood of you getting sickIt improves your mood and can make you feel happierExercising regularly helps boost your immune systemIt increases the number of endorphins that are released into your body andincreases productivityIt can help skin health

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ALTERNATIVES TOEXERCISE EQUIPMENT

The Importance of Warm Up Routines When working out, it is important to develop andperform a warm up routine suited to your workout asit reduces the risk of injuries like sprains and tears.The warm-up routine should focus on getting themuscle groups you plan to workout warm and loose.The number one rule to follow when developing awarm up routine is to keep all stretches dynamic(moving) and not static (still). Static stretches aredangerous to perform on already tight and coldmuscles so they are used to cool down from heavyexercise.

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TIPS FOR HOME WORKOUTS

The Benefits and Uses for Home Workout EquipmentAlthough you can workout with zero equipment,it is beneficial to use equipment in some exercises.Some easy to obtain and useful home workoutequipment options are:

Yoga MatsA yoga mat is used as a sort of cushion between aperson and a hard surface. This is beneficial as itreduces the impacts some exercises create. They’realso much more comfortable than a concrete slab.

The TRXThe TRX consists of two handles that are eachattached to their own adjustable strap that can beconnected/hooked to an overhead structure, ideallyone that can support your weight. The TRX is used forsuspension training, focusing on bodyweightexercises which makes it ideal for home workouts.It makes proper full body workouts much easier toperform at home, when things like dumbbells andbarbells are not around.

Resistance BandsThe uses for resistance bands are many. The ones weshould pay attention to are great to replace someexercise machines like the cable crossover and therow machine. They’re also a great alternative to freeweights. The benefits of resistance bands aredemonstrated in just how versatile they are, as thepossibilities are endless. For example, you can standon them and use them for bicep curls or attach themto a pole, etc.

EXERCISES YOU CAN DO AT HOMEWHAT YOU WILL NEED

ChairBeach towel Yoga matHand towelBackpackAnything small that can be used as a weight e.g. pack ofrice/flour

EXERCISESPush upsChair dipsBody weight squatsStanding backpack bicep curlsHip thrusts

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PUSH UPSSTEPS

Lay out your mat or beach towel if you have one.Get into a plank position on the mat, towel or ground.Keep your arms in line with your shoulders as shown in the image below.Lower yourself using your arms, keeping your elbows close to your body.Make sure you keep your bottom up, don’t let your mid-section drop.Push against the ground with your arms till you have risen back up into a plank position.When pushing down, squeeze your chest. When in a plank, squeeze your triceps. Repeat until you have completed your set.

1.2.3.4.5.6.7.8. If it's too hard for you, put your hands on a chair or bench keeping your feet on the ground creating an angle.This makes you lift less of your body weight, making it easier.

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Sit on the edge of the chair (if you want you can use a towel aspadding).Place your hands next to you with your fingers over the edge,gripping the chair.Slip your bottom off the edge of the chair so that you are holdingyourself up with your hands. Keep your legs bent at a 90-degree angle with your feet facingforwards.Lower yourself down using your arms, supporting yourself with yourlegs.Go down as far as you feel comfortable at first (if you can try andget your arms to a 90-degree angle).Once you have reached your lowest comfortable depth, push upwith your arms, focusing on your triceps (don’t worry if you can’treally distinguish them from the rest of your arms at first).Repeat till you have done the reps required in your workout plan.

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CHAIR DIPSSTEPS

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Stand up straight with your legs apart (about shoulder width apart). Feet facing forwards. Lower yourself only with your legs (like you're going to sit on achair). Keep your chest up and back straight.Go as low as is comfortable at first and work your way to bringingyour thighs parallel to the ground. If you can go that low at the start, that’s great!Once you are as low as you can go, push up through your feet(focusing  on your quadriceps).

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If you are wondering what to do with your hands, there are a fewcommon ways people go about it. One option is to keep your arms outstraight, or another option is called the prisoner, which is where youput your hands behind your head as if you are being arrested.

BODY WEIGHT SQUATSSTEPS

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Fill the backpack with the weight right for YOU (try a few timeswith different weights if needed).Stand straight with a slight bend in your knees.Hold the backpack with both hands on the top handle or loop atowel through it and hold onto both ends of the towel (if usingthe towel have your thumbs skyward).While holding the backpack have your elbows by your side.Focusing on the biceps, bend at the elbows, so your hands arenearly level with your shoulders.Once you have reached shoulder level lower your arms downslowly till they are fully extended by your side. At the bottomsqueeze your triceps.Repeat according to your workout program.

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STANDING BACKPACKBICEP CURLSSTEPS

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Lay out your mat/towel on an even surface.Lay down on your mat/towel facing the ceiling.Bend your leg at the knees.Thrust your hips up, focusing on your glutes (keep yourback straight).Rise up onto your shoulders.Hold for about 3 seconds.Slowly descend back down to the mat/towel.Repeat according to your workout plan.

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5.6.7.8. If it’s too easy you can add weight to your hips (a bag offlour or something small with the right weight for you).Alternatively, you can lift one leg off the ground, only usingthe opposite glute to thrust.

HIP THRUSTSSTEPS

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APPS TO HELP YOU TRACK YOUR HEALTHCrossFitCost: FreeCrossFit is an exercise app that helps theuser to track their body progress. The appalso offers a range of different exercisesand many healthy meal plans for the user.CrossFit also keeps track of how muchprotein, carbs, fat and calories the user hasburned. The app also has a workoutcalendar to help users know when to workout and when to rest. Available in IOS & Android

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StravaCost: Free or SubscriptionStrava is an app for people that enjoycardio exercise such as jogging, swimming,jumping rope or any exercise that doesn’tinclude weights. The app tracks yourdistance, speed, and how many caloriesyou burned. It also has a map for joggingand cycling routes for the user to pick fromaround the world. Available in IOS & Android

Australian Calorie Counter - Easy DietDiaryCost: FreeACC is an app that keeps track of users’calories. The user can search for foods orscan barcodes to record their energy intakeand nutrients. Users can also track theamount of energy that was burned duringan exercise and how much weight theylose. The user energy intakes can bemeasured in calories orkilojoules and by taking pictures of whatthey ate. Available in IOS

PHYSICAL HEALTHSUPPORT SERVICES

Provides health and medical services Information about COVID-19

Your Community Health

Website: yourcommunityhealth.org.auPhone: (03) 0870 1111

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Information on healthy eatingWeight management tipsNutrition tips and advice during COVID-19Information on foods products

Dietitian Association of Australia

Website: daa.asn.auPhone: (03) 9699 8634

HOW TO SET A MONTHLY BUDGETWHAT YOU WILL NEED

Budgeting toolYour financial information such as income, bankstatement, bills, etc.

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STEPSIncome1. List all your sources of income for a month in the budgeting tool.           2. Add the totals together to calculate your total monthly income.

Expenses3. 4. List your monthly debt expenses, such as: personal loan, credit card or home loan repayments.5.  6. Add the totals together to calculate your total monthly expenses.

Savings Goals7. 8. Use the extra monthly money to pay off your debts or put into a savings account.

HOW TO SET A MONTHLY BUDGET

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List your monthly fixed expenses, such as: rent, electricity, gas, phone bills, food, insurance, transport costs,school fees, etc.

List your optional monthly expenses, such as: gym memberships, Netflix and other streaming services, movies,shopping, hairdressers, dining out, etc.

Subtract your total monthly expenses from your total monthly income. This number should be positive. If it is not, examine your optional monthly expenses. You need to make changes to this to reduce your totalmonthly expenses.

MONTHLY BUDGETING TOOL

GOALSIt’s great to make short and long term goals to achieve. These could be as simple as paying off your new phone, card credit debt orcar. Use your extra monthly money to help you achieve your goals.

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