Health & Wellbeing Summer 2022

Summer Edition, 2022 HEALTHThe HUB newsletter REFUEL& REFOCUS! 10T O P In this issue... HTSueimapslmtehr Ergonomic Workstations February Financials Reduce, Reuse & Recycle Making the Change in March SummHQeriuSgaavherrlstiegrhlyts

Welcome to the Summer edition of The Health Hub. We hope you had a wonderful There are some fantastic Learning holiday period and took some Lunches scheduled throughout the time to rest and recharge. coming year and we would like to encourage everyone to set some time aside to learn something new. With the commencing of the new year we start to set ourselves new goals we With the warmer temperatures upon us would like to achieve over the we know you can’t wait to step back coming 12 months. The best way to set outside and enjoy all that the new year yourself up for success is through brings with it. The summers here in organisation and planning, if you have Australia can get quite hot and with set yourself a goal it is worth reflecting increased sun exposure it is important and asking yourself what are the steps to remember to stay hydrated and sun you need to take to achieve this goal? It smart. is time to start actioning these steps and blocking out dedicated time in your day We are very excited to welcome you to assist you to achieve these goals. back this new year and would love to see your continued participation with the Health and Wellbeing initiatives in 2022.

10T O P HSTueimapslmtehr 1. DRINK WATER sideline you this summer. Water helps prevent illness, keeps your 6. STAY SHADY bones and muscles healthy, helps Try to limit your time in direct sunshine maintain your weight and best of all, between 10am – 4pm and always wear water fuels your activities throughout sunscreen, a hat and sunglasses. the day. 2. EAT FRESH 7. SELF-CARE Reserve a place on your plate every Take some time to yourself once a week meal for fresh produce and you’re sure for an hour to do something purely for to reap the tasty rewards. you. 3. TRANSFORM ACTIVITIES INTO 8. DISCONNECT EXERCISE Disconnect from the internet, put down Activities like going to the zoo or the smart phone and see your local visiting a park can become exercise if backyard without hashtags and selfies. you use the stairs, take the long route or add stretches and strengthening 9. SLEEP WELL exercises along the way. Getting enough quality sleep at the right times can help protect your 4. LIFESTYLE MODIFICATION physical and mental health, safety and Summer is a great time to try a new quality of life. exercise routine, kick start a new healthy eating plan or quit smoking. 10. STAY COOL When it is hot, do what you can to stay 5. SEE YOUR DOCTOR cool! Go swimming in your local pool or Schedule an appointment for a check visit air-conditioned attractions. up to make sure a pain or injury doesn’t

ERGONOMIC WORKSTATIONS Set yourself up for success! A workstation that is set up incorrectly can create poor postures leading to muscular skeletal injury and eye strain. The length of time you sit in these postures also adds to the risk for injury and health problems associated with long periods of sitting.

•S TR ETC H AND MOVE You should ensure you regularly stretch and move to avoid injury from long periods at your workstation. Here are some quick stretches that can easily be done through your working day. Leg Stretches Why: To stretch the large muscle groups of the legs. Step 1: To stretch the quads, stand on one leg with your knees touching. Grab your left foot and pull towards your backside. Remember to stand upright. Hold for 20-30 seconds then repeat on the right leg. Step 2: To stretch the hamstrings, stand with the left leg outstretched in front of the other. Bend slowly forward, placing your weight through the bent leg. Keep your left foot pointed upwards. Hold for 20-30 seconds then repeat on the right leg. Back Stretches Why: To keep your back and glutes flexible Step 1: With your hands on your hips, arch backwards. Hold for 10 seconds and repeat 5 times. Step 2: Bring your knee up towards your body and give it a big hug. Hold for 10 seconds and repeat twice on each side. Shoulder & Neck Stretches Why: To stretch out your chest, shoulders and neck Step 1: Place your left palm against the wall and turn your body away from it. Hold for 20-30 seconds and then repeat on the right arm. Step 2: Place your left arm behind you and your right arm on the side of your head. Pull gently down with the right arm until you feel a stretch down the side of your neck. Hold for 20-30 seconds and then repeat on the opposite side.

February Financials Learning Lunch Taking Care of Business – Journaling Expenses $ 1. The benefits of budgeting A budget shows you how much money you’re earning, how much you’re spending, and how much you’re saving. While it can be tempting to put it off, creating a realistic budget can help you hit your savings goals faster. $ 2. How to work out your income For most of us, this is a matter of checking our payslip or salary credit and seeing what we get (after tax and super). Do you have any other sources of income - interest from investments, government contributions or child support payments? Work out what they average week to week, then add this in too. $ 3. Your budget checklist It can be easy to underestimate how much you spend on a day-to-day basis. But to create a realistic budget, it’s important to find out how much you’re spending, and on what. Firstly, take a good hard look at your bank statements. Go back over the past two or three months and make a note of everything you’ve paid for. Remember there are some big costs that come up only once a year, or less, such as car insurance and registration. It’s helpful if you group things into categories. Let’s start with the basics: food, clothing, housing, transport, communication and insurance. Housing expenses Food and drink Clothing Transport Insurance Health and wellbeing Life and leisure Replacement costs Debts Miscellaneous

Btorinwgoyrokuwr leuneckh To assist our February Financials, we would like to encourage all team members to bring their lunch to work everyday for the Second Week of February. Of course, this is a thrifty habit we hope will continue however let’s look at your potential savings for this year. 1x Coffee per Working Day @ $5.00 = $25.00 1x Lunch per Working Day @12.00 = $60.00 Potential Weekly (5 Days) Savings per Working Week = $85.00 Potential Monthly (4 Weeks) Savings per Working Week = $340.00 Potential Yearly (52 Weeks) Savings per Working Week = $4,420.00

REDUCE RREECUYCSLEE This March our focus will be around making a conscious effort to make our TPG offices more environmentally friendly and sustainable. Did you know? • Australians are the second highest producers of waste per person, in the world, after the USA. • Each of us sends around 690 kilograms of waste to landfill every year. • By recycling one aluminium can, you can save enough energy to run a television for three hours. • Around 3.5 million tonnes of paper and cardboard is used in Australia each year - enough to fill 160,000 large semi-trailers. Reducing and reusing materials saves resources and purchase costs. Recycling reduces the amount of waste we send to landfill, both at home and at the office. Paper, cardboard, bottles, cans, computers and equipment such as printer cartridges and office supplies can all be recycled to help reduce our impact on the environment.

Workplace Sustainability Practices Sustainability at Home 1. Use supplied crockery and steel cutlery, and 1. Heating and cooling systems use 40 per remove all disposable kitchen items. cent of the average home’s total energy. If you are installing or upgrading a system, star 2. Promote the use of reusable cups for local rating labels will help you choose the most take-away coffee. energy-efficient and cost-saving option. An evaporative cooling system is one of the 3. Recycle all paper from your shredder to most economical and efficient in our climate. donate to schools or pet shops to reuse. 2. External shading of the home, and windows in 4. Involve your cleaners or waste management particular, can be up to five times more providers in designing a recycling system effective than internal shading (i.e. curtains that works. and blinds) in blocking summer heat. Examples of effective external shading 5. Add recycling bins to your existing rubbish include shutters, window awnings, bin locations to increase accessibility of landscaping, and roof eaves. If you are recycling infrastructure. installing shading, make sure it will allow winter sun in, to help you reduce heating 6. Add an organics bin to recycle food and bills. green waste (someone may have chickens). 3. If you can’t make external modifications, 7. Remove landfill bins from individual desks installing thick drapery (i.e. curtains) and and replace them with paper recycling bins. closing them to block summer sun will make Staff to use the one bin system and walk to a difference, these can also help to keep put rubbish in landfill bins. heat inside during winter. 8. Turn off electrical equipment and lights not in 4. Filling in gaps and blocking drafts around use. Turning lights off can reduce the energy older homes (under doors and around used by 25 per cent; turning off computers windows) is a cheap and easy way to improve at the end of the day can save an additional comfort and efficiency, particularly during 50 percent. winter. 9. Only purchase future equipment if it is 5. Use energy efficient LED lighting and energy efficient. controls such as sensors to minimise electricity use. 10. Only use fax or the printer when absolutely necessary. 6. When looking for an electrical appliance check the Energy rating – appliances 11. Produce double-sided documents and (energy.gov.au). Different appliances can be recycle paper whenever possible. compared Home | Energy Rating. 12. Report dripping taps immediately. (One drop 7. Wash your car on the lawn using a hose fitted wasted per second wastes 10,000 litres per with a trigger nozzle and bucket. year.) 8. Use efficient watering systems such as drip 13. Use aluminium cans to give back to your irrigation or sprinkler systems with timers community. rather than using hoses. 9. Avoid the loss of moisture through evaporation by using mulch and avoid watering in the heat of day. 10. Separate waste into different bins (general waste, recyclable & green waste). 11. Recycle clothing (donate winter woolies to the op shop).

cMhaakninggethine MAR March 1 st Go Green - Sustainability Contest This month we would like everyone to make some small changes that will contribute to the overall environmental impact of The Personnel Group and our team members. Make a list of Environmental Practices you would like to implement in your office and/or in your home and submit that list to the People and Culture team. Implement the changes on your list and take photos. Post these pictures on Yammer for everyone to see the lasting impactful change you are able to make in your office and/or in your home. The WINNING OFFICE will be determined by the People and Culture Team. The WINNING INDIVIDUAL will be determined by your TPG community though photo likes on Yammer. The WINNERS will have demonstrated real efforts towards making and maintain ongoing changes. The WINNING office and individual will receive a prize pack for the office of Environmentally friendly items valued over $100.00 What changes will you make?

GwoitinhgYoGurreteeanm Half Day Environmental Community Contribution In support of our environmental awareness and sustainability initiative we would like to encourage each office to take up the opportunity to improve the environmental impact of your community. You may choose to contribute by: • Planting trees • Cleaning up rubbish • Cleaning up debris (from the recent storms) • Contacting your local council/ environmental group and linking with one of their activities • Volunteering and donating to an op shop • Helping to create/ tidy up a community garden • Building bird boxes • Volunteering at an animal/ wildlife shelter We would like to encourage each team to volunteer for the betterment of their community and the environment. Parameters • This is a paid half day of volunteering which will allow us to be present and contribute in our communities. • An activity request form will need to be completed and submitted to your Area Manager and the People and Culture Manager for review before undertaking your chosen activity. • A minimum of x3 team members are required to participate in an activity. • We request that while out in your community, if you could please take a before, during and after photo of your team completing your chosen activity and post them to Yammer to inspire others and share your community involvement.

CPahsitcakeSanlaCdaBporweslse INGREDIENTS: • 1 packet of Fusilli pasta • 2 diced chicken breasts • 1 punnet Cherry tomatoes • 1 packet of spinach • 1 tub of Mozzarella or Bocconcini balls BASIL VINAIGRETTE • 1 small shallot, peeled and quartered • ½ cup loosely packed fresh basil leaves • ¼ cup extra-virgin olive oil • 3 tablespoons red-wine vinegar • 2 teaspoons honey or agave syrup • 2 teaspoons Dijon mustard • ½ teaspoon ground pepper • ¼ teaspoon salt METHOD Step 1: Cook pasta Cook 3 cups of wholegrain pasta according to package directions. Drain and rinse well under cold running water. Drain again; set aside. Step 2: Halve tomatoes and chop chicken Cut a punnet of cherry tomatoes in half; set aside. Dice 2 cooked chicken breast into bite-size pieces. Step 3: Prepare Basil Vinaigrette Make the Basil Vinaigrette. You’ll need ½ cup of it, or 2 tablespoons for each lunch serving. Divide the vinaigrette among 4 small single-serving lidded containers. Save any remaining vinaigrette to use later in the week. Step 4: Assemble lunch containers Divide a packet of prewashed baby spinach (about 4 lightly packed cups) among 4 single-serving lunch containers. Top each with 1 cup cooked pasta, ½ cup tomatoes, ½ cup chicken and ¼ cup mozzarella balls. Cover and refrigerate until ready to eat.

Have you used your Health & Getting the Jab? Wellbeing reimbursement yet? While we hope never to make having the Covid TPG will reimburse team members $100 per vaccine compulsory for team members, we do financial year towards a product or a service follow the science and medical experts that say – it that contributes towards a team members is safe and needed for Australia to be able to live personal health and wellbeing. with Covid into the future. Our little piece of the big picture is supporting you all when, and if, you make How to claim your health and wellbeing: your booking. 1. Purchase a good or a service towards your Most people will get a booking during a working health and wellbeing. day, and so, please feel free to take the rest of the 2. Scan your receipt and completed office day off afterwards. This is not taken as sick leave – just a thank you for doing your bit. Please let your account claim form with the banking details Manager know when you have made your booking you wish to have the $100 deposited into. so they can manage the site. 3. Email to Natasha Black – People and Culture Manager – Brain [email protected] 4. This payment is made through our finance Teaser department. You will receive a remittance advice after they have processed the First, I threw away the outside and payment. cooked the inside. 5. Reimbursement claims must be in by the Then I ate the outside and threw away end of June 2022 in order to be processed the inside. What did I eat? by the end of the 2021/22 financial year. Answer will be posted on Yammer. Flu Vaccination Vouchers to receive a flu vaccination are still available for TPG team members. If you would like one of these vouchers, please email Tabitha Davenport on [email protected] for more information.

QHiugahrtleigrlhy ts TPG’s Santa Sack Drive TPG’s Defib Machine Donation: Bendigo & Wodonga