Hunter S. Thompson. Tom Wolfe. George Plimpton. These are just a few of the names most people associate with Gonzo journalism, a unique style where the journalist immerses themselves fully in the story, often writing from a first-person perspective. Well, now you can add Lleyton Hughes to that list because on Monday, 24 February, I took the long journey from The Bugle offices on Terralong Street all the way to the Kiama Surf Life Saving Club (SLSC) clubhouse on Manning Street to take part in a yoga session hosted by Chris Whyte, the man behind 7 Mile Yoga.I walked into the near empty room overlooking Surf Beach, there was a mat in the middle of the room and a candle and Chris was there of course. As we waited to start, I chatted with him about how he first got into yoga.Candles and other items creating the calming atmosphere of a yoga class. Photos supplied.“I dabbled a bit with it in my 20s, but then life happened, and I didn’t have much time for it,” he said. “Then, after a work injury in my late 30s, early 40s, I decided to get back into it - and I’ve been doing it ever since.”I asked him, “What kind of results did you see? Any benefits?”Chris leaned back, thinking for a moment. “For me, I found my recovery time was much quicker, and I wasn’t injuring myself as much because I was more flexible. Plus, there’s the mental side - it's great to spend an hour focusing just on yourself and your breathing.”With that, we got started. Chris assured me he'd make it easy since it was my first time. We began with some simple breathing exercises, and as soon as we did, I could feel myself relaxing.With that, we got into it. Chris assured me that he would make it easy, since it was my first time. We began with some simple breathing exercises, and as soon as we started, I could feel myself relaxing.It was as if Chris had disappeared, and I was alone in the top-floor room of the Kiama SLSC clubhouse. The waves crashed in the distance, and calm music floated through the air from Chris’ speaker.7 Mile Yoga focuses specifically on men's yoga, with Chris aiming to attract more men - especially tradies - into the practice."When you're a tradie, you work physically hard all day, but most guys don’t stretch," he said. "It’s odd because people stretch before sports or strenuous exercise. But tradies just wake up and dive straight into lifting heavy loads or digging or whatever, without taking time to stretch."A photo of one of 7 Mile Yoga's mens yoga classes. Photos supplied.Chris paused before adding, “Even just a little bit - say, once a week - can make a huge difference. It helps keep your body more flexible and reduces the chance of injury. Especially as you get older. And for those who aren’t as physical and spend a lot of time sitting, yoga is great to get the blood flowing, make you sweat, and get in some light resistance training."Chris’ words rang true for me. I’ve played sports my whole life and hardly ever stretched, so I could immediately tell that even just that one hour of yoga was going to do wonders for my body. And I wasn’t the only one who felt this way.“I had guys come back after the Christmas break telling me they really missed the sessions,” Chris recalled. “Last week, my class in Moss Vale was only the third one, and they all clapped at the end, saying it was unreal. So I think they’re really enjoying it and feeling the benefits.”Despite its calm and relaxing atmosphere, yoga is by no means easy - especially if, like me, you haven’t stretched in years. I worked up a sweat as I tried to stretch muscles that had been dormant for far too long.If you’re a guy and you’re thinking about giving yoga a go, I highly recommend Chris’ classes. They’re laid-back but effective, and Chris ensures the pace is comfortable for beginners. Classes are held on Mondays at 6pm at Kiama SLSC, Wednesdays at 6pm at the CWA Hall in Moss Vale, and Thursdays at 6 pm at Shoalhaven Heads Surf Club.You can simply turn up or follow 7 Mile Yoga on Instagram for more details and to get in touch with Chris directly.

This March, local Kiama resident Asha Ardill is diving into a 20-kilometre swimming challenge to raise awareness and funds for youth mental health. Participating in the annual Laps for Life campaign, Asha is committed to supporting ReachOut Australia, a life-saving organisation providing vital resources to teens experiencing mental health challenges and their families."It’s already tough for kids, and mental health struggles can make it even harder. ReachOut is a life-saving organisation, and I want to do my part to help ensure young people get the support they need," Asha said.Laps for Life is ReachOut Australia’s flagship fundraising event, highlighting the urgent need for mental health support among young Australians. Statistics show that one in three young people in Australia are currently facing mental health difficulties, and tragically, suicide remains the leading cause of death for young Australians.ReachOut Australia provides a unique, free, and safe online space where young people can seek anonymous support through peer chat, online forums, and expert resources. The organisation also extends support to parents, carers, and schools, offering guidance on how to best assist young people facing mental health challenges. Last year alone, ReachOut reached over 2.5 million Australians in need.Asha’s fundraising efforts will contribute directly to ensuring more young people have access to these essential services. Community members who wish to support her challenge can donate via her fundraising page: https://www.lapsforlife.com.au/fundraisers/ashaardill/laps-for-life.For more information about Laps for Life and the critical work being done by ReachOut Australia, visit https://www.lapsforlife.com.au/about/the-cause or https://au.reachout.com/.As Asha embarks on this ambitious challenge, she hopes to inspire others to take action, start conversations, and support the mental well-being of young Australians. Every lap counts in the fight for better mental health support.

By Carol GoddardI had a most wonderful day recently. A real, feel-good day.Nothing particularly special happened, nothing momentous or life-changing, or, as my dad used to say, "nothing to write home about." But in hindsight, a series of small observations and one brief encounter made it a day to remember.The day began like any other.Charles Avenue in Minnamurra was throbbing with cars at 8:30 a.m., as though the entire world was jostling for a parking space. And yes, I got one! Amidst the chaos of the first morning back to school, I noticed bursts of happiness, big smiles, excited toing and froing.Little kindy kids, who may eventually grow into their oversized uniforms, walked hand in hand with Mum and Dad into the school grounds. Tiny figures teetered under the weight of school bags almost as big as themselves. A few tears, lots of hugs.Teachers welcomed, calmed, and wrangled, all at once, as teachers do, with dedication and love. Meanwhile, mums, dads, and grandparents captured the moment, snapping photos by the Minnamurra Public School sign before waving their little ones off for the day.That was me. Doing the Nanna thing. And it felt good.As did my next stop. Well, not really a stop, more of an indulgence.There’s nothing I love more than a dip in my beloved Kiama Rock Pool. I say "dip" because, while I can swim, I wouldn’t call myself a swimmer. I don’t do laps. I’m more of a frolicker. I love the crispness of the water, the salt on my skin, the pure joy of just floating about. I can frolic for ages, until I get a bit pruney. Or until I hear the ‘Call of the Caffeine’.So, out of the pool I go. A quick dry-off, then a stroll around Kiama Harbour on my way to coffee and a few hours at Main Beach.That’s when I see him, a gentleman ahead of me, pushing a walking frame. His tanned legs suggest he gets out and about often, but his gait tells me he’s quite elderly.As I pass, I say, "Good morning."He looks surprised, then pleased. On impulse, I stop. We chat. I compliment him on his vigour, then instantly regret it, hoping I haven’t sounded patronising. But he just smiles and tells me his name and where he lives (let’s call him Fred, not his real name, and yes, he’s a local).Fred walks an hour every day, around the Kiama Showgrounds, then the Harbour. Then he rests. After all, he’s 91!I respond with sheer admiration. We talk more, about his late wife, whom he greatly misses, about the beauty of Kiama, and about life itself. "Life is what you make it," he says.And with that, we part ways.I hope I meet Fred again.A chance encounter, and simple, beautiful moments, like back-to-school day, have enriched me.

Compassionate Communities Illawarra-Shoalhaven, in collaboration with the Kiama Municipal Library, is set to host four Death Café events in 2025. These gatherings provide a welcoming space for open, relaxed discussions about death and dying, accompanied by cake and coffee.Local resident Carolyn Vaughan says, “Many times, we might have thoughts on the subject swirling around in our minds but don’t give ourselves the space to talk about it. What we offer is that space, and we’re grateful for our partnership with the Kiama Municipal Library. I highly recommend everyone attend when they can.”The Death Café events will be held on the following dates:Friday, 14 March, at Gerringong LibraryThursday, 19 June, at Kiama LibraryThursday, 18 September, at Gerringong LibraryThursday, 20 November, at Kiama Library All events will run from 2 – 4 pm.There is no agenda at these gatherings. Participants can share a story, listen, or simply observe, depending on their comfort level. With diverse experiences and expectations surrounding death, the Death Café offers a chance to discuss this inevitable life phase in a supportive, sacred space.The initiative encourages community members to take a more active role in supporting one another through life’s challenging moments.Please note: The Death Café is not a grief support or counselling session and may not be suitable for those grieving a recent loss.To book your spot, visit www.library.kiama.nsw.gov.au/events or call 4233 1133. For more details, contact Carolyn Vaughan at 0418 480 690. We look forward to seeing you there!

On 19 March, the Ulysses Club’s inaugural Ride for Rheumatoid will arrive in Kiama, and for two members from Gerringong, the ride is especially personal.  Seven years ago, Cheryl Mahedy was diagnosed with rheumatoid arthritis (RA), a chronic condition that affects 514,000 Australians each year. RA causes pain, swelling, and inflammation in the joints, as the immune system mistakenly attacks the tissues lining the joints.  “I actually broke my right knee in a skiing accident, had surgery, and was recovering. Not long after, my hands and feet became incredibly painful. I could hardly walk and couldn’t use my hands,” says Cheryl.  Fortunately, Cheryl was referred to a rheumatologist and began treatment with methotrexate, a drug that blocks antibodies from attacking healthy cells. However, Cheryl is aware that many others aren’t as lucky as she is.  “I've been very fortunate that the drug that I'm on works very well for me. I'm very fit and active. Three years ago I cycled in the Multiple Sclerosis Sydney to Gong ride on a pushbike. I'm very fortunate because a lot of rheumatoid sufferers end up in wheelchairs, and it's horrible, so it’s very personal to me to be doing this ride,” says Cheryl.  The Ulysses Club has supported RA since 1997, and their inaugural Ride for Rheumatoid aims to raise awareness for RA, as well as funds for research into new medications and a potential cure.  “They’re on the cusp of an amazing discovery - a researcher at The University of Queensland, Professor Ranjeny Thomas, is investigating a potential breakthrough for RA,” says Cheryl.  “As a result of this, other autoimmune diseases, such as lupus and type 1 diabetes, may also benefit from the research. It’s incredible.”  The complete ride begins in Melbourne and lasts for a week, but Cheryl and her husband, Patrick, will join the ride in Marulan and travel with the group into Kiama on 19 March, continuing on through Campbelltown, Singleton, Tamworth, and Armidale.  “All you need to do to participate is be a member of the Ulysses Club,” says Patrick. “There will be riders on bikes and people in cars, and everyone will wear an inaugural ride patch.”  “For a $20 donation, you can join the ride at any segment. You’ll receive a “Ride for Rheumatoid” patch, and 100% of the funds will go to the Ulysses Club Arthritis Research Fund (UCARF). We’ll stop in each town for a few minutes to raise awareness. The goal is not only to promote the Ulysses Club's work in this area and encourage donations, but also to raise general awareness of RA.”  While the ride is deeply personal for Cheryl and Patrick, they’re also excited to get back to the freeing feeling of riding. When Cheryl was first diagnosed with RA, she feared she might never ride again, and that thought was heartbreaking because riding is something she loves.  “I love the freedom of riding and doing something a little out of the ordinary. I’m 65 years old, and not many women in their 60s are riding. It gives me a bit of a buzz,” says Cheryl. Cheryl is incredibly thankful for the support she has received from both the Ulysses Club and her husband, Patrick, but she wants to emphasise that the ride is about much more than her personal journey.  “I’m happy to be the face of this, but it’s not about me. It’s about those suffering from RA and other autoimmune diseases that could benefit from this research and funding. That’s the message I want to get across,” she says.  Cheryl can be emailed directly if you wish to contact her regarding the ride at [email protected].  You can sponsor Cheryl by donating directly to the following account: Bank Account Name: UCARF BSB: 062 517 Account No: 1078 6075 Please Reference: Your Name/Business-Sponsoring Cheryl Mahedy 

Pregnant women will be eligible for a free Respiratory Syncytial Virus (RSV) vaccine from next month, under the National Immunisation Program, in a bid to combat the highly infectious disease.A similar vaccine for seniors was approved by the Therapeutic Goods Administration last year to protect those most vulnerable from RSV, the number one cause of hospitalisation in children under five and a leading cause of illness and hospitalisation in the elderly.RSV infections spiked in 2024 with Health Department data showing 165,130 confirmed cases, up from 128,115 in 2023, a rise of almost 40,000 cases. This led the Federal Government to roll out a free vaccination program for mothers and babies from February, with all women at 28-36 weeks of pregnancy eligible.Photo SourceLast year more than 64,000 of the nation’s recorded RSV infections were in children aged under five, while 27,440 people aged 60 and over had the illness.RSV is a common virus that can cause mild symptoms but can also lead to serious illness in older adults, infants, pregnant women, and people with certain health conditions. Vaccination helps prevent severe complications and hospitalisations.About 12,000 babies nationwide are admitted to hospital each year with RSV. The virus affects the nose, throat and lungs, and can cause severe respiratory tract infections in babies and children, leading to bronchiolitis, pneumonia and asthma. “Almost all infants will get RSV in their first two years,” says Federal Health Minister Mark Butler. “Thanks to the Australian Government, mums and their newborn bubs will have free access to the best and most comprehensive protection against RSV. This is a world-leading approach to reduce the impact of RSV on babies.”RSV vaccinations are free for eligible people when administered by GPs, antenatal care providers, or immunisation clinics as they are funded by the National Immunisation Program (NIP). Those aged 75 and over, Aboriginal and Torres Strait Islander people aged 60 and over, people aged 60 and over with certain medical conditions and from February, pregnant women, can all access free RSV vaccines in NSW.Pharmacists, however, are not funded by the NIP and must charge for both the vaccine and its administration, even for those eligible for free vaccines elsewhere. People who do not qualify for free vaccination must pay out-of-pocket regardless of where they receive the vaccine. Contact your local pharmacy, GP, or clinic to confirm vaccine availability, costs, and eligibility. Costs and regulations may vary between providers, so it’s best to check in advance.

Whooping cough, (or pertussis), is back in New South Wales, and it’s a worrying sign of how easily we forget the power of vaccines. With over 10,000 cases reported this 2024, the highest in nearly a decade, it’s time to take this disease seriously again.The reasons for this resurgence aren’t complicated. The immunity we gain from the vaccine fades over time, leaving teenagers and adults vulnerable. Add to that the COVID-19 pandemic, which disrupted routine vaccinations, and we’ve created a perfect storm for the disease to spread. Babies, too young to be vaccinated, are the hardest hit, and the most likely to land in hospital.We’ve seen this before. Whooping cough epidemics occur every 3-4 years and it is highly contagious in the unvaccinated. For adults, it might just mean a bad cough, but for infants, it can mean fractured ribs, trouble breathing, or worse. And yet, we have the tools to stop it. Whooping cough rates over the last 9 years. Source: IFA "A resurgence of whooping cough is a clear reminder that staying up to date with vaccinations is vital for protecting ourselves and our communities," says Todd Marion, a local pharmacist."As healthcare providers, we see firsthand the power of vaccines in preventing serious illnesses, especially in vulnerable populations like infants. Getting a whooping cough booster is quick, easy, and one of the most effective ways to shield loved ones and those around us. Vaccination isn’t just a personal choice, it’s a responsibility to protect our collective health.”Australia is in the grip of the largest whooping cough epidemic since the creation of the vaccine to protect against the bacteria. Source: https://www1.racgp.org.au/newsgp/clinical/whooping-cough-epidemic-reaches-record-numbersVaccination is still our best defence. Adults should check if they’re overdue for a shot. Pregnant women should get a booster during each pregnancy to protect their newborns. In fact, any close contact with a newborn should ensure they have current vaccination status. Schools, healthcare workers, and community groups need to spread the word. Protecting each other isn’t just a duty, it’s common sense.We can stop whooping cough in its tracks, but it takes all of us. A jab in the arm today could save a life tomorrow. You can get a Whooping Cough ( Pertussis ) Vaccine at GP Practices, Pharmacies with a Pharmacist Immuniser. Source: immunisationhandbook.health.gov.au.

A local medical professional recently spoke about the challenge of people refusing vaccines, from the COVID 19 jab to childhood immunisations. The GP explained that some seem to believe they’re invincible and serious illnesses won’t affect them. But why do some people take that risk?Many people believe they’re healthy enough to avoid serious illness. They might think diseases like measles, whooping cough, or the flu are no big deal for them personally. But vaccines aren’t just about protecting yourself, they help stop the spread of illnesses to others who may not be as strong, like babies, older people, or those with weakened immune systems. For some, avoiding vaccines isn’t about rejecting science, it’s about avoiding discomfort. A jab might seem like a hassle or unnecessary in the moment. But these small steps play a huge role in protecting our community’s health over the long term.For others, the issue may feel tied to personal freedom or worries about side effects. Sometimes people are hesitant because they’ve heard conflicting information. These concerns are understandable, but the proven safety and success of vaccines are the reason diseases like polio and smallpox have been wiped out.Vaccines are a way to protect ourselves and the people around us. When enough people get vaccinated, it’s harder for diseases to spread, keeping our schools, workplaces, and communities healthier.It’s not about being invincible; it’s about working together to keep everyone safe. That’s how strong communities like Kiama thrive.

It’s the morning after a big night, and you’re nursing a headache that feels like a drum solo gone wrong. The lure of the beach or a quick plunge into a river might seem like the perfect cure for a hangover, but here’s the truth: alcohol and water are a dangerous combination, even when the drinks are from the night before.We’re not just talking about the obvious risks of drunken antics by the pool. Even when you’re technically sober, your body and brain are still under the influence, with impaired reaction times, cloudy judgment, and physical fatigue putting you at greater risk of drowning or injury.Australians love their summer celebrations, and let’s be honest, alcohol is often part of the mix. But the statistics are sobering: alcohol is a leading contributor to drowning deaths in Australia. Hot days, festive spirits, and alcohol-fuelled decisions can quickly turn fun into tragedy.At the beach, alcohol plays a role in 23% of drowning deaths, with average blood alcohol levels sitting at 0.19% – nearly four times the legal driving limit. Rivers present an even greater risk, with 40% of alcohol-related drowning victims recording a blood alcohol concentration of 0.20% or higher.But what about the morning after? While your blood alcohol level may be heading toward zero, your body hasn’t fully recovered. Fatigue, poor coordination, and slow reactions remain, turning seemingly harmless activities like a dip in the ocean or floating down a river into dangerous games of chance.Hangovers aren’t just about pounding headaches and shaky hands. They come with real physiological challenges. Alcohol dilates your blood vessels, giving you a false sense of warmth, which can lead to longer exposure to cold water and an increased risk of hypothermia.Electrolyte imbalances, common after a night of heavy drinking, can cause muscle cramps, making it harder to swim or stay afloat. Add to that reduced blood sugar levels, and you’ll tire faster, making the water an even deadlier place to be.The hangover haze also affects your judgment. You might underestimate the strength of a rip or overestimate your ability to dive into a shallow pool, leading to catastrophic injuries or even unconsciousness – all potential precursors to drowning.What’s the solution?Authorities and organisations regularly highlight the dangers of mixing alcohol with water. But it’s not enough to only consider the risks while drinking. The day after, your body is still recovering, and it’s essential to think twice before heading to the water.Public awareness campaigns often target young people and men, the groups most likely to drown where alcohol is a factor. Beaches may have alcohol-free zones, but rivers and other natural waterways are far less regulated, despite posing similar risks.Royal Life Saving Australia have launched the Make the Right Call – Keep Your Mates Safe Watch the video here https://youtu.be/5Salt-kkGUoWhether it’s skipping the swim after a night out or encouraging friends to stay dry near the water, understanding the lingering effects of alcohol could save lives. Remember, the consequences of carelessness can ripple far beyond a hangover – so let’s make this summer about celebration, not tragedy.This article references content from The Conversation article, "The surprising ways swimming off a hangover can be risky, even if alcohol has left your system", by Amy Peden, Shane Dawson, and Richard Franklin, published on 31 December 2024.

‘New year, new you’ might have a nice ring to it, but instead of major transformations, GPs recommend making small resolutions in 2025 to build a healthier, happier life.   Every year more than 22 million Australians choose to see a GP for their essential healthcare, and the Royal Australian College of GPs (RACGP) is urging people to use these visits to build healthy habits and prioritise their wellbeing. RACGP President Dr Michael Wright highlights that there are a few simple New Year’s resolutions which may change, or even save, your life. “We are in the middle of another hot summer, so start by remembering to be sun smart. Aside from making sure you slip, slop, slap, this might also mean seeing your GP for a skin check,” says Dr Wright. With over 18,000 people diagnosed with melanomas each year, making that GP appointment could be lifesaving. Over two-thirds of Australians are overweight or obese, and it is now a leading risk factor for disease nationally. Dr Wright says that many of us are tempted to try quick-fix diets but most of them are ineffective in the long run. “Making small, sustainable changes to your diet and exercise routine is a much more effective approach,” says Dr Wright. “Your GP can provide a safe space to discuss your health needs and take the steps necessary to improve your health and wellbeing, beyond just watching the scales.”The RACGP’s 2024 Health of the Nation survey revealed that 71 per cent of GPs reported mental health in their top three reasons for patient consults. “Another great resolution for 2025 is to prioritise your mental health, GPs are very familiar with assisting management of mental as well as physical health issues,” Dr Wright says. “Almost half of our population aged 16 to 85 years will experience a mental disorder at some stage in their lives, and it’s important to get help with mental health issues.” Dr Wright says that the most important action for the New Year is to find yourself a regular GP if you don’t already have one. There is no substitute for the high-quality care you get from a GP who knows you and your history. Repeated studies have shown that people with a regular GP tend to be healthier and live longer. “We know that this can be difficult in some areas, and the RACGP is working to grow Australia’s GP workforce,” Dr Wright says. The RACGP has a record number of GPs training in 2025, 20 per cent more than 2024, and with the help of government funding they will continue to train more GPs to ensure every community has access to care.

I came across a fascinating video timeline on Facebook. It mapped how we’ve spent our time from 1930 to 2024, and it was striking. In the 1930s, family, friends, neighbours, and community shaped our lives. Today, the online world dominates, taking over 60% of our time.Source It made me stop and think. How am I spending my time? Does it reflect what’s most important to me?Here’s an idea: let’s create a ranking list. Write down the key areas of your life, - family, friends, work, neighbours, online activity, hobbies, or anything else you value. Rank them from 1 to 10, with 1 being your top priority. Then ask yourself, how does this compare to how much time you actually spend on each oneMaybe you’ll notice some mismatches. Perhaps what you thought was most important isn’t getting much of your attention. Or maybe you’ll realise you’ve been unintentionally putting your time into things that don’t align with your values.But here’s the thing: what success looks like will be different for everyone. For some, it might mean carving out time to nurture friendships. For others, it could be as simple as spending an afternoon immersed in a hobby they’ve neglected. There’s no one-size-fits-all answer.Why not take it a step further. Ask the people closest to you to do their own ranking. Compare notes. What surprises you? What overlaps? Can you find a shared goal, or perhaps ways to better support each other?The beauty of this exercise isn’t in perfection, it’s in clarity. Once we know what truly matters, we can start making decisions that bring us closer to a life that feels fulfilling.The world may have changed dramatically, but the essence of what makes us happy hasn’t. What does success look like for you and how will you shape your time to reflect it?Of course, the irony isn’t lost on me. I found this video while scrolling online

As summer heats up, safety should be front of mind for Kiama’s residents and visitors. Mayor Cameron McDonald has urged everyone to equip themselves with the right tools for emergencies. From first aid to water safety, these apps and tips will help you stay prepared and potentially save lives.“It’s so important that beach and water users read the signs and follow instructions and safety guidelines. As well as swim and surf safety, wear a life jacket if you are in watercraft and stick to the designated areas. Don’t hit the water after a few drinks and don’t go in alone. Take precautions and wear lifejackets on our rock shelves, where freak waves can occur. Any and all of these things could help prevent another tragedy,” Mayor McDonald said.Here are the essential safety apps you need this summer: BeachSafe AppDeveloped by Surf Life Saving Australia, this is the ultimate resource for beachgoers. It provides real-time information on patrol hours, tides, hazards, and advice on rip currents. Emergency+ AppDeveloped by Australia’s emergency services, this app ensures fast contact with Triple Zero (000). It also features the ‘what3words’ location system for pinpoint accuracy. St John First Responder AppThis app combines first aid guidance with GPS features, helping locate nearby defibrillators (AEDs) and assisting emergency responders with your precise location. Australian Red Cross First Aid AppThis free app provides easy-to-follow, step-by-step instructions for treating burns, bites, CPR, and more. Australian Bites & Stings AppPerfect for outdoor adventurers, this app offers guidance on treating bites and stings from Australia’s unique wildlife, including snakes and jellyfish. iFirstAid AppThis offline app offers step-by-step guidance for managing emergencies, whether minor or severe, even without an internet connection. Water Safety: Spotting and Surviving Rips Rips are the number one hazard on Australian beaches and can be deadly if not understood. Here’s how to identify them and what to do if you’re caught in one:How to Spot a Rip Current:Look for darker, deeper water with fewer waves breaking.Check for foam or debris moving seaward.Rip currents often appear as calm channels between areas of breaking waves. Watch the video here What to Do If You’re Caught in a Rip:Stay calm. Panicking wastes energy and makes it harder to float.Signal for help. Raise one arm to alert lifeguards or beachgoers.Float and assess. Rips usually flow out to calmer water. Conserve your energy by floating on your back.Swim parallel to the shore. Once out of the rip, swim at an angle back to the beach. Visit the Float to Survive website here Stay Informed in KiamaKiama Disaster Dashboard: Access real-time updates on emergencies at emergency.kiama.nsw.gov.au.NSW RFS and BOM: Stay updated on bushfire and weather conditions at rfs.nsw.gov.au and bom.gov.au. This summer, let’s all be prepared, informed, and safe. Download these apps, learn how to spot rips, and enjoy the beauty of Kiama responsibly.

As we step into this fresh new year, resolutions in hand, it’s easy to focus on shedding the "extra". Extra kilos, extra baggage, extra anything we feel doesn’t serve us. But let’s pause a moment and be kind to ourselves. Life leaves its mark, year after year, not just on our hearts, but on our bodies too.This so-called “weight creep” is less about failure and more about the quiet stories our lives tell. The long hours spent caring for others, the meals eaten in haste, the nights cut short by worry or wonder. The extra kilos are simply souvenirs of living, reminders that we’re human, flawed, and beautifully alive.But if this year feels like a time for change, let it be a change rooted in care, not criticism. Forget the crash diets and punishing workouts. Instead, take steps that feel like love. Love for the body that carries you through this life. Love for the future you’re gently shaping.Practical ways to nurture yourself in 2025Start your day with intention. Make breakfast a moment of celebration, not an afterthought. A colourful plate of nourishment tells your body: “I care for you.”Eat with awareness. Sit at the table, slow down, and savour. Feel the joy of connection, even if it’s just you and your plate.Honour your sleep. Make rest a priority, a gift you give yourself every night. Let the screens wait while you dream.Rediscover movement. Not as punishment but as freedom. Dance, walk, play, however your body loves to move, let it.Be gentle with yourself. If the scales feel like an enemy, skip them for now. Measure your wellness by how alive you feel, not by numbers.Turn to nature. Swap processed foods for nature’s vibrant gifts. A rainbow of fruits and vegetables is a feast for your eyes and your body.Celebrate progress. Small steps are steps, nonetheless. Every positive choice, however tiny, is a victory.Remember, this journey isn’t about chasing perfection, it’s about feeling good, inside and out. Let 2025 be the year you build a kinder relationship with your body. One where every choice you make whispers: “I’m worth the effort.” Because you are.

Every time I walk past my combined rowing machine and exercise bike on the way to the laundry, it stares back at me, a silent reminder of broken promises to myself. The yoga ball, the trampoline, the dusty weights, they all seem to mock me with whispers of “maybe tomorrow.” Sound familiar?You’re not alone. Most of us have a piece of forgotten gym equipment silently judging us.Research shows that while seven out of ten adults set New Year’s goals, most resolutions don’t survive beyond six months. So why do we fail? And, more importantly, how can we do better?Humans are wired for self-improvement. Psychologist Abraham Maslow famously put self- actualisation, the drive to be the best version of ourselves, at the top of our needs. Exercise feels like a natural way to fulfil that goal.But here’s the twist: our brains evolved to conserve energy. In the Stone Age, resting whenever possible was vital for survival. Now, that survival instinct works against us, making the couch far more appealing than the rowing machine.Behavioural scientists suggest we can use small, intentional changes, nudges, to make exercise less of a battle:● Ease the effort: Stop setting yourself up for failure. Keep your machine set up and ready to go. Make it as easy to use as possible.● Temptation bundling: Pair exercise with something you love. Watch your favourite streaming series while rowing or listen to an engaging podcast as you cycle.● Leverage guilt (just a little): That machine was expensive, and it’s not earning its keep. Unlike a gym membership, it’s always there, ready for you.● Make it social: Join an online challenge or community. Sharing your progress (or struggles) with others can make a difference.● Start small: Five minutes is better than nothing. Small wins build momentum and reinforce the habit.I’m not writing this as someone who’s figured it all out. My journey to the laundry often feel like a walk of shame. Broken promises don’t have to stay broken. With the right nudges, 2025 could be the year we reclaim our equipment and our confidence. After all, every step counts, even the ones to the laundry.This article draws on insights from the original piece, "Why your spin bike has become a clothes rack and what you can do about it, according to behavioural science" published in The Conversation.

Australia's beaches, river and backyard pools are valued parts of our national identity, but they come with a sobering truth: drowning remains a persistent issue, particularly for men. In 2023/24, 82% of the 323 drowning deaths involved males, with risky behaviours, alcohol, overconfidence, and a lack of water safety knowledge contributing to this alarming statistic.Young men under 30 are especially prone to risky behaviour around water, often driven by peer pressure, thrill-seeking, or the influence of alcohol and drugs. Research shows they’re seven times more likely to drown than women in the same age group. Yet, the presence of a romantic partner can reduce their risk-taking tendencies.NATIONAL DROWNING REPORT 2024 SNAPSHOT Source Watch the video hereAlcohol and drugs are major factors, particularly in men aged 25-44, where nearly 20% of drowning deaths involve a blood alcohol content over 0.05%. Overestimating swimming abilities and underestimating water hazards compound the problem, with higher confidence often leading to poor decisions in dangerous situations.Men also dominate drowning deaths during rescue attempts, making up 90% of fatalities. Many lack proper water rescue training, turning heroic intentions into tragedy.For many young people, the challenge of proving their bravery in front of friends often outweighs concerns for their safety. What starts as a dare or a social media stunt can quickly turn into tragedy. Youth workers in the Kiama area have observed this trend. Programs at Kiama High School, in collaboration with the Kiama Youth Centre, aim to address issues such as peer pressure and anti-social behaviour among students.Cultural and socio-economic factors play a role too. Overseas-born men are significantly over-represented in drowning statistics, with many lacking familiarity with local water conditions. Children in lower-income families may miss out on swimming lessons due to cost, increasing risks later in life.Organisations like Royal Life Saving and Surf Life Saving Australia recommend practical measures to reduce drowning deaths:Always supervise children around water.Learn essential swimming and water safety skills.Wear a lifejacket when boating or rock fishing.Swim between the flags at patrolled beaches.Avoid alcohol and drugs when near water.Know what a rip is, how to spot one and how to avoid one.The Australian Water Safety Strategy aims to address these risks, focusing on education and awareness to create safer behaviours by 2030. But as summer peaks, the responsibility lies with all of us: to stay vigilant, prepared, and mindful of the inherent risks in our beloved aquatic landscapes.Rips are one of the greatest and most common hazards on Australian beaches. Knowing what a rip is, how to spot one and how to avoid one is key to staying safe at the beach.Learn more about rip currents at the NSW Surf Life Saving Beach & Coastal Safety Resource Hub

In a time when staying active can be a challenge, Gerringong’s Girls Run Club has stepped up, creating a fun and supportive space for girls and women to embrace movement. Recently chosen by Olympian Suzy Balogh as the winners of the NavSports 2024 Sponsorship competition, this grassroots initiative is proving that sport can be inclusive, empowering, and impactful.The Girls Run Club, led by Amy Kline, is much more than a running group. It’s a community focused on promoting health, confidence, and social connection. With a free, social structure, the club invites participants of all abilities to experience the joy of running in a non-competitive environment. Since June 2024, the 8–17-year-old group has been providing a safe space for girls to engage in sport, while the recently launched 18+ group extends the club’s ethos to women of all ages.Amy highlights a key issue the club seeks to address: the alarming rate at which adolescent girls drop out of sport. Social pressures, body image concerns, and lack of encouragement often lead young girls to disengage from physical activity. Initiatives like the Girls Run Club counter these trends by fostering a supportive and relaxed atmosphere, demonstrating that sport can be about camaraderie and personal growth, not competition.Beyond running, the club integrates an educational program to empower its members. Guest speakers, including women’s health professionals, dietitians, and confidence coaches, share valuable insights on topics like nutrition, body image, and self-care. These sessions provide tools for members to develop not just as athletes, but as individuals confident in their own skin.The NavSports sponsorship money is a game-changer for the Girls Run Club. The funds will enhance their educational offerings, reward regular attendance through the “Love to Run” program, and provide sponsorship for members to participate in fun runs in 2025. These opportunities allow members to set goals, build confidence, and engage with the broader running community.Initiatives like the Girls Run Club are essential in creating a culture where girls and women feel valued in sport. They tackle barriers head-on, encouraging lifelong participation in physical activity and promoting mental and physical well-being. By normalising inclusivity and education, programmes like this pave the way for stronger, healthier, and more connected communities. The club’s recognition through NavSports is a well-deserved win, and their work sets an inspiring example for others across the country. For those in Gerringong and beyond, the Girls Run Club is a reminder that sport is for everyone, no matter their age or ability. For more information about the Girls Run Club, visit loveforrunning.org or follow them on Instagram @girlsrunclubgerringong.

Regular readers of The Bugle know we’ve been hammering home the importance of staying safe this summer.When I file a story for The Bugle, there’s a line in the template asking for a photograph, a caption, and the source. I’d just typed “photo to be sourced” when, within 10 minutes, I spotted this couple on the rocks during a walk to breakfast at Diggies.It wasn’t difficult to find them. That’s what struck me the most. How sad it is that, in a place filled with safety messages and warnings, people like this can so easily fill the spot for my photo, standing on slippery rocks, waves crashing around them, one misstep away from tragedy.This photograph isn’t about shame. It’s about the sobering reminder of how often people take unnecessary risks, no matter how many warnings are given. Everyone shares safety messages, but we rarely know if they work. That doesn’t mean we can stop.If this story makes even one person think twice, then it’s worth it. If one life is saved because someone chose caution over risk, all the effort, the warnings, the articles, the conversations, will have been worthwhile.Because while we might not see the impact, we have to believe it’s there. Giving up is not an option when lives are at stake.

Boxing Day. The sacred day of leftovers, lazing around, and... gladiatorial shopping? That’s right—nothing says “Christmas spirit” like battling strangers over discounted air fryers while clutching a turkey sandwich in one hand and your dignity in the other.The doors slide open at 9am, but the real contenders are there at dawn, armed with folding chairs and coffee flasks, staring down competitors like lions at a watering hole. Don’t be fooled by the festive cheer; these people mean business. Oh, you thought that 60% off flat-screen TV was yours? Not when Cheryl with the steel elbows is in town.The Boxing Day sales bring out the best and worst in humanity. You’ll see it all:The strategist—mapped out every aisle like they’re storming Normandy.The panicker—randomly grabbing items because “a $9 massage cushion might come in handy one day!”And the frenzied parent—desperately trying to replace the trampoline Santa promised but forgot to deliver.And then there’s the changing room queue. Nothing says post-Christmas zen like trying on jeans two days after eating a kilo of pudding. “Do these fit, or am I still bloated from the stuffing?” The mirror offers no answers, only regret.Of course, there’s always that smug relative who skips the sales entirely. “Oh, I prefer online shopping,” they’ll say, sipping Prosecco on their sunlit patio while you’re wrestling someone for the last toaster. Where’s the fun in that? Real bargains require adrenaline, sweat, and the occasional bruise.But let’s be honest, Boxing Day isn’t just about the deals; it’s about the bragging rights. “Guess how much I saved?” becomes the catchphrase of the season, closely followed by “Do I really need five NutriBullets?” The answer? No, but they were 80% off, so it’s practically an investment.So, if you’re hitting the sales this year, wear your comfiest shoes, pack a flask of fortifying tea, and remember: it’s not just shopping - it’s survival of the cheapest. Good luck out there, gladiators. May the markdowns be ever in your favour.

As the festive season unfolds in our LGA, the beauty of the coast reminds us of the gifts that truly matter. Beyond the tinsel and shopping lists lies an opportunity to embrace wellness and wisdom during this special time of year.Christmas by the sea has its own rhythm, and slowing down to match it can be transformative. Take a stroll along the beach, let the salty breeze clear your mind, and listen to the gentle waves reminding you to pause and breathe. This natural serenity is a gift—one that costs nothing but offers everything.By Jenny EnglandWellness at Christmas isn’t just about physical health; it’s about nurturing the soul. Prioritising moments with loved ones, sharing laughter, and expressing gratitude for our beautiful community creates memories far more enduring than any wrapped present. For those feeling the weight of the season, remember to extend kindness inward too—rest, reflect, and recharge.And let’s carry wisdom into the new year. The sea teaches us that storms pass, and calm returns. Amid the busyness of December, take stock of what anchors you. Let go of what no longer serves, just as the tide releases its hold on the shore.This Christmas, may the spirit of our seaside town, resilient, peaceful, and full of life, inspire you to embrace the joy of simplicity. Here’s to a season of wellness, wisdom, and waves of happiness for all.Merry Christmas, and may the tide bring you peace.