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Days are getting shorter and colder. 6 tips for sticking to your fitness goal

<p><em><a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. But we all know daily physical activity is essential for our health and wellbeing.</p> <p>Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate <a href="https://bjsm.bmj.com/content/57/18/1203">stress, anxiety, and depression</a>. It also helps <a href="https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:%7E:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia.">prevent diseases</a> such as diabetes, heart disease and some cancers. Regular physical activity can prolong life and improve overall quality of life.</p> <p>However, many of us find it difficult to achieve the <a href="https://bjsm.bmj.com/content/54/24/1451">recommended 150 minutes of moderate intensity physical activity</a> each week. In fact, three out of ten Australians and half of Australians aged 65 and over are <a href="https://www.aihw.gov.au/reports/physical-activity/physical-activity">inactive</a>.</p> <p>So, what can you do to stay motivated and keep moving regularly through the darker months? Here are some tips.</p> <h2>1. Nail those goals</h2> <p>Goals can provide us with a sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound.</p> <p><strong>Specific</strong> goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event.</p> <p><strong>Measurable</strong> goals can be tracked, so you can easily tell whether you have ticked them off.</p> <p><strong>Achievable</strong> goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres.</p> <p><strong>Relevant</strong> goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it.</p> <p><strong>Time-bound</strong> goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic.</p> <p>An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month.</p> <h2>2. Keep track</h2> <p>More than <a href="https://www.deloitte.com/au/en/Industries/tmt/blogs/digital-consumer-trends-who-is-purchasing-what-now.html">90% of Australians own a smartphone</a> and more than <a href="https://www.deloitte.com/au/en/Industries/telecom-media-entertainment/blogs/digital-consumer-trends-touch-less-healthier-wiser.html">two in ten own a fitness tracker or a smartwatch</a>. These devices can help you track your goals and activity, keep you accountable and increase your motivation.</p> <p>A 2021 systematic review suggests fitness trackers and smartphone apps <a href="https://bjsm.bmj.com/content/55/8/422">can assist people</a> to increase their step count by up to 2,000 steps per day. <a href="https://bjsm.bmj.com/content/54/20/1188">Our research</a> demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen.</p> <h2>3. Plan for success but prepare for barriers</h2> <p>Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them.</p> <p>For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming videos.</p> <p>If you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work.</p> <p>If you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an <a href="https://www.essa.org.au/Public/SearchAEP.aspx?WebsiteKey=44cfee74-3fc3-444e-bb5f-77729c390872">exercise physiologist</a> or <a href="https://choose.physio/find-a-physio">physiotherapist</a>. Start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it.</p> <h2>4. Team up with a workout friend</h2> <p>Physical activity can be more fun when you do it with someone else. Studies show <a href="https://www.sciencedirect.com/science/article/abs/pii/S0167494322002953?via%253Dihub&amp;sa=D&amp;source=docs&amp;ust=1712015093947627&amp;usg=AOvVaw1XGQBMDMFspL5YrQtKo3h">working out with friends can be more motivating and enjoyable</a>. It can also help with accountability, as some people are more likely to show up when they have a workout partner. So, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)60407-9/fulltext">find a friend</a> who supports your goal of being more active or maintaining your current activity levels.</p> <h2>5. Plan yourself a little treat</h2> <p>Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first.</p> <p>Research shows <a href="https://www.nature.com/articles/s41746-019-0164-3">incentives can dramatically increase physical activity levels</a>.</p> <h2>6. Find a coach</h2> <p>If you want more support, <a href="https://bjsm.bmj.com/content/51/19/1425">health coaching</a> might be an option.</p> <p>Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. Then they employ behaviour change techniques to help them meet their health goals.</p> <p>Our recent research suggests health coaching can improve physical activity in <a href="https://bjsm.bmj.com/content/58/7/382">older people</a> and those with <a href="https://www.sciencedirect.com/science/article/pii/S183695532400002X">chronic pain</a>. In <a href="https://www.gethealthynsw.com.au/#:%7E:text=About%20the%20Get%20Healthy%20Service&amp;text=Delivered%20by%20NSW%20Health%2C%20the,and%20achieve%20your%20health%20goals">New South Wales</a>, <a href="https://lifeprogram.org.au/">Victoria</a> and <a href="https://www.myhealthforlife.com.au/">Queensland</a>, these sessions are government-subsidised or free.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/226619/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, Postdoctoral Research Fellow, Physical Activity, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, Professor of Physical Activity and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, Professor, Institute for Musculoskeletal Health, School of Public Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/days-are-getting-shorter-and-colder-6-tips-for-sticking-to-your-fitness-goals-226619">original article</a>.</em></p>

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Funding for refugees has long been politicized − punitive action against UNRWA and Palestinians fits that pattern

<p><em><a href="https://theconversation.com/profiles/nicholas-r-micinski-207353">Nicholas R. Micinski</a>, <a href="https://theconversation.com/institutions/university-of-maine-2120">University of Maine</a> and <a href="https://theconversation.com/profiles/kelsey-norman-862895">Kelsey Norman</a>, <a href="https://theconversation.com/institutions/rice-university-931">Rice University</a></em></p> <p>At least a dozen countries, including the U.S., have <a href="https://news.un.org/en/story/2024/01/1145987">suspended funding to the UNRWA</a>, the United Nations agency responsible for delivering aid to Palestinian refugees.</p> <p>This follows allegations made by Israel that <a href="https://www.wsj.com/world/middle-east/at-least-12-u-n-agency-employees-involved-in-oct-7-attacks-intelligence-reports-say-a7de8f36">12 UNRWA employees participated</a> in the Oct. 7, 2023, Hamas attack. The UNRWA responded by <a href="https://www.reuters.com/world/middle-east/un-palestinian-refugee-agency-investigates-staff-suspected-role-israel-attacks-2024-01-26/">dismissing all accused employees</a> and opening an investigation.</p> <p>While the seriousness of the accusations is clear to all, and the U.S. has been keen to <a href="https://www.nytimes.com/2024/01/30/us/politics/aid-gaza-israel.html">downplay the significance</a> of its pause in funding, the action is not in keeping with precedent.</p> <p>Western donors did not, for example, defund other U.N. agencies or peacekeeping operations amid accusations of <a href="https://www.hrw.org/news/2020/01/11/un-peacekeeping-has-sexual-abuse-problem">sexual assault</a>, <a href="https://www.justice.gov/usao-sdny/pr/former-un-general-assembly-president-and-five-others-charged-13-million-bribery-scheme">corruption</a> or <a href="https://www.hrw.org/legacy/summaries/s.bosnia9510.html">complicity in war crimes</a>.</p> <p>In real terms, the funding cuts to the UNRWA will affect <a href="https://www.unrwa.org/where-we-work/gaza-strip">1.7 million Palestinian refugees in Gaza</a> along with an additional 400,000 Palestinians without refugee status, many of whom benefit from the UNRWA’s infrastructure. Some critics have gone further and said depriving the agency of funds <a href="https://jacobin.com/2024/01/unrwa-defunding-gaza-israel">amounts to collective punishment</a> against Palestinians.</p> <p>Refugee aid, and humanitarian aid more generally, is theoretically meant to be neutral and impartial. But as experts in <a href="https://www.cambridge.org/core/books/reluctant-reception/558E2A93FF99B8F295347A8FA2053698">migration</a> <a href="https://www.routledge.com/UN-Global-Compacts-Governing-Migrants-and-Refugees/Micinski/p/book/9780367218836">and</a> <a href="https://press.umich.edu/Books/D/Delegating-Responsibility">international relations</a>, we know funding is often used as a foreign policy tool, whereby allies are rewarded and enemies punished. In this context, we believe the cuts in funding for the UNRWA fit a wider pattern of the politicization of aid to refugees, particularly Palestinian refugees.</p> <h2>What is the UNRWA?</h2> <p>The UNRWA, short for the U.N. Relief and Works Agency for Palestine Refugees in the Near East, was established two years after about <a href="https://theconversation.com/the-nakba-at-75-palestinians-struggle-to-get-recognition-for-their-catastrophe-204782">750,000 Palestinians were expelled or fled from their homes</a> during the months leading up to the creation of the state of Israel in 1948 and the subsequent Arab-Israeli war.</p> <p>Prior to the UNRWA’s creation, international and local organizations, many of them religious, provided services to displaced Palestinians. But after <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">surveying the extreme poverty</a> and dire situation pervasive across refugee camps, the U.N. General Assembly, including all Arab states and Israel, voted to create the UNRWA in 1949.</p> <p>Since that time, <a href="https://www.unrwa.org/what-we-do">the UNRWA has been the primary aid organization</a> providing food, medical care, schooling and, in some cases, housing for the 6 million Palestinians living across its five fields: Jordan, Lebanon, Syria, as well as the areas that make up the occupied Palestinian territories: the West Bank and Gaza Strip.</p> <p>The mass displacement of Palestinians – known as the <a href="https://theconversation.com/the-nakba-at-75-palestinians-struggle-to-get-recognition-for-their-catastrophe-204782">Nakba, or “catastrophe</a>” – occurred prior to the <a href="https://www.unhcr.org/about-unhcr/who-we-are/1951-refugee-convention">1951 Refugee Convention</a>, which defined refugees as anyone with a well-founded fear of persecution owing to “events occurring in Europe before 1 January 1951.” Despite a <a href="https://www.unhcr.org/sites/default/files/legacy-pdf/4ec262df9.pdf">1967 protocol extending the definition</a> worldwide, Palestinians are still excluded from the primary international system protecting refugees.</p> <p>While the UNRWA is responsible for providing services to Palestinian refugees, the United Nations also created the U.N. Conciliation Commission for Palestine in 1948 to seek a <a href="https://www.refworld.org/docid/4fe2e5672.html">long-term political solution</a> and “to facilitate the repatriation, resettlement and economic and social rehabilitation of the refugees and the payment of compensation.”</p> <p>As a result, the UNRWA does not have a mandate to push for the traditional durable solutions available in other refugee situations. As it happened, the conciliation commission was active only for a few years and has since been sidelined in favor of the U.S.-brokered peace processes.</p> <h2>Is the UNRWA political?</h2> <p>The UNRWA has been <a href="https://www.migrationpolicy.org/article/palestinian-refugees-dispossession">subject</a> to political headwinds since its inception and especially during periods of heightened tension between Palestinians and Israelis.</p> <p>While it is a U.N. organization and thus ostensibly apolitical, it has <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">frequently been criticized</a> by Palestinians, Israelis as well as donor countries, including the United States, for acting politically.</p> <p>The UNRWA performs statelike functions across its five fields – including education, health and infrastructure – but it is restricted in its mandate from performing political or security activities.</p> <p>Initial Palestinian objections to the UNRWA stemmed from the organization’s early focus on economic integration of refugees into host states.</p> <p>Although the UNRWA officially adhered to the U.N. General Assembly’s <a href="https://www.unrwa.org/content/resolution-194">Resolution 194</a> that called for the return of Palestine refugees to their homes, U.N., U.K. and U.S. <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">officials searched</a> for means by which to resettle and integrate Palestinians into host states, viewing this as the favorable political solution to the Palestinian refugee situation and the broader Israeli-Palestinian conflict. In this sense, Palestinians perceived the UNRWA to be both highly political and actively working against their interests.</p> <p>In later decades, the UNRWA <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">switched its primary focus</a> from jobs to education at the urging of Palestinian refugees. But the UNRWA’s education materials were <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">viewed</a> by Israel as further feeding Palestinian militancy, and the Israeli government insisted on checking and approving all materials in Gaza and the West Bank, which it has occupied since 1967.</p> <p>While Israel has <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">long been suspicious</a> of the UNRWA’s role in refugee camps and in providing education, the organization’s operation, which is internationally funded, <a href="https://www.crisisgroup.org/middle-east-north-africa/east-mediterranean-mena/israelpalestine/242-unrwas-reckoning-preserving-un-agency-serving-palestinian-refugees">also saves</a> Israel millions of dollars each year in services it would be obliged to deliver as the occupying power.</p> <p>Since the 1960s, the U.S. – UNRWA’s primary donor – and other Western countries have <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">repeatedly expressed their desire</a> to use aid to prevent radicalization among refugees.</p> <p>In response to the increased presence of armed opposition groups, the <a href="https://cup.columbia.edu/book/refuge-and-resistance/9780231202855">U.S. attached a provision</a> to its UNRWA aid in 1970, requiring that the “UNRWA take all possible measures to assure that no part of the United States contribution shall be used to furnish assistance to any refugee who is receiving military training as a member of the so-called Palestine Liberation Army (PLA) or any other guerrilla-type organization.”</p> <p>The UNRWA adheres to this requirement, even publishing an annual list of its employees so that host governments can vet them, but it also <a href="https://www.crisisgroup.org/middle-east-north-africa/east-mediterranean-mena/israelpalestine/242-unrwas-reckoning-preserving-un-agency-serving-palestinian-refugees">employs 30,000 individuals</a>, the vast majority of whom are Palestinian.</p> <p>Questions over the links of the UNRWA to any militancy has led to the rise of Israeli and international <a href="https://cufi.org/issue/unrwa-teachers-continue-to-support-antisemitism-terrorism-on-social-media-un-watch/">watch groups</a> that document the social media activity of the organization’s large Palestinian staff.</p> <h2>Repeated cuts in funding</h2> <p>The United States has used its money and power within the U.N. to block criticism of Israel, vetoing at least <a href="https://www.un.org/depts/dhl/resguide/scact_veto_table_en.htm">45 U.N. resolutions</a> critical of Israel.</p> <p>And the latest freeze is not the first time the U.S. has cut funding to the UNRWA or other U.N. agencies in response to issues pertaining to the status of Palestinians.</p> <p>In 2011, the <a href="https://www.reuters.com/article/idUSTRE79U5ED/#:%7E:text=WASHINGTON%20(Reuters)%20%2D%20The%20United,grant%20the%20Palestinians%20full%20membership.">U.S. cut all funding to UNESCO</a>, the U.N. agency that provides educational and cultural programs around the world, after the agency voted to admit the state of Palestine as a full member.</p> <p>The Obama administration defended the move, claiming it was required by a 1990s law to defund any U.N. body that admitted Palestine as a full member.</p> <p>But the impact of the action was nonetheless severe. Within just four years, UNESCO was <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/1758-5899.12459">forced to cut its staff in half</a> and roll back its operations. President Donald Trump later <a href="https://www.pbs.org/newshour/politics/u-s-and-israel-officially-withdraw-from-unesco">withdrew the U.S. completely from UNESCO</a>.</p> <p>In 2018, the Trump administration paused its <a href="https://www.nytimes.com/2018/08/31/us/politics/trump-unrwa-palestinians.html">US$60 million contribution to the UNRWA</a>. Trump claimed the pause would create political pressure for Palestinians to negotiate. President Joe Biden restarted U.S. contributions to the UNRWA in 2021.</p> <h2>Politicization of refugee aid</h2> <p>Palestinian are not the only group to suffer from the politicization of refugee funding.</p> <p>After World War II, states established different international organizations to help refugees but strategically excluded some groups from the refugee definition. For example, the U.S. funded the <a href="https://www.nationalww2museum.org/war/articles/last-million-eastern-european-displaced-persons-postwar-germany">U.N. Relief and Rehabilitation Administration to help resettle displaced persons after World War II</a> but resisted Soviet pressure to forcibly repatriate Soviet citizens.</p> <p>The U.S. also created a separate organization, <a href="https://academic.oup.com/ijrl/article-abstract/1/4/501/1598187">the precursor to the International Organization for Migration</a>, to circumvent Soviet influence. In many ways, the UNRWA’s existence and the exclusion of Palestinian refugees from the wider refugee regime parallels this dynamic.</p> <p>Funding for refugees has also been politicized through the earmarking of voluntary contributions to U.N. agencies. Some agencies receive funding from U.N. dues; but the UNRWA, alongside the U.N. High Commissioner for Refugees and the International Organization for Migration, receive the majority of their funding from voluntary contributions from member states.</p> <p>These contributions can be earmarked for specific activities or locations, leading to donors such as the <a href="https://www.peio.me/wp-content/uploads/2019/01/PEIO12_paper_107.pdf">U.S. or European Union dictating which refugees get aid and which do not</a>. Earmarked contributions amounted to nearly <a href="https://unsceb.org/fs-revenue-agency">96% of the UNHCR’s budget, 96% of the IOM’s budget and 74% of UNRWA funding in 2022</a>.</p> <p>As a result, any cuts to UNRWA funding will affect its ability to service Palestinian refugees in Gaza – especially at a time when so many are <a href="https://www.cnn.com/2024/01/30/middleeast/famine-looms-in-gaza-israel-war-intl/index.html">facing hunger, disease and displacement</a> as a result of war.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/222263/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/nicholas-r-micinski-207353"><em>Nicholas R. Micinski</em></a><em>, Assistant Professor of Political Science and International Affairs, <a href="https://theconversation.com/institutions/university-of-maine-2120">University of Maine</a> and <a href="https://theconversation.com/profiles/kelsey-norman-862895">Kelsey Norman</a>, Fellow for the Middle East, Rice University's Baker Institute for Public Policy, <a href="https://theconversation.com/institutions/rice-university-931">Rice University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/funding-for-refugees-has-long-been-politicized-punitive-action-against-unrwa-and-palestinians-fits-that-pattern-222263">original article</a>.</em></p>

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How to make the perfect pavlova, according to chemistry experts

<p><em><a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> and <a href="https://theconversation.com/profiles/chloe-taylor-1400788">Chloe Taylor</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p>The pavlova is a summer icon; just a few simple ingredients can be transformed into a beautifully flavoured and textured dessert.</p> <p>But despite its simplicity, there’s a surprising amount of chemistry involved in making a pavlova. Knowing what’s happening in each step is a sure-fire way to make yours a success.</p> <p>So exactly what does it take to make the perfect pavlova? Let us break it down for you.</p> <h2>Egg whites</h2> <p><a href="https://theconversation.com/eight-cracking-facts-about-eggs-150797">Egg white</a> is basically a mixture of proteins in water. Two of these proteins, ovalbumin and ovomucin, are the key to forming a perfect foamy meringue mixture.</p> <p>Whipping the egg whites agitates the proteins and disrupts their structure, causing them to unfold so the protein’s interior surface is exposed, in a process <a href="https://theconversation.com/sunny-side-up-can-you-really-fry-an-egg-on-the-footpath-on-a-hot-day-172616">known as denaturing</a>. These surfaces then join with one another to trap air bubbles and turn into a stable foam.</p> <p>Egg yolk must be completely removed for this process to work. Yolk is mostly made of fat molecules, which would destabilise the protein network and pop the air bubbles. It only takes a trace amount of fat, or even just a greasy bowl, to disrupt foam formation.</p> <p>You should always whip your egg whites in a clean glass or metal bowl. Plastic bowls are more likely to hold leftover grease.</p> <h2>Sugar</h2> <p>A traditional pavlova uses sugar – a lot of it – to provide texture and flavour. The ratio of sugar to egg white will differ between recipes.</p> <p>The first thing to remember is that adding more sugar will give you a drier and crispier texture, whereas less sugar will lead to a softer and chewier pavlova that won’t keep as long.</p> <p>The second thing is the size of the sugar crystals. The larger they are, the longer they’ll need to be whipped to dissolve, and the greater the chance you will overwork the proteins in your meringue. Powdered icing sugar (not icing mixture) is preferable to caster or granulated sugar.</p> <p>If you do happen to overbeat your meringue (which may end up looking clumpy and watery) you can try to save it by adding another egg white.</p> <h2>Acid</h2> <p>Many pavlova recipes call for adding cream of tartar or vinegar. Cream of tartar is also known as potassium hydrogen tartrate, which you may have seen in the form of crystals at the <a href="https://theconversation.com/louis-pasteurs-scientific-discoveries-in-the-19th-century-revolutionized-medicine-and-continue-to-save-the-lives-of-millions-today-191395">bottom of a wine glass</a>.</p> <p>These acids act as a stabilising agent for the meringue by aiding in the unfolding of the egg white proteins. More isn’t always better, though. Using too much stabiliser can affect the taste and texture, so use it sparingly.</p> <h2>Heat</h2> <p>Cooking a pavlova requires a very slow oven for specific chemical reasons. Namely, egg white proteins gel at temperatures above 60°C, setting the meringue.</p> <p>At higher temperatures a chemical reaction known as the <a href="https://theconversation.com/kitchen-science-from-sizzling-brisket-to-fresh-baked-bread-the-chemical-reaction-that-makes-our-favourite-foods-taste-so-good-58577">Maillard reaction</a> takes place in which proteins and sugars react to form new flavourful compounds. We can thank the Maillard reaction for many delicious foods including <a href="https://theconversation.com/brewing-a-great-cup-of-coffee-depends-on-chemistry-and-physics-84473">roasted coffee</a>, toast and <a href="https://theconversation.com/what-makes-smoky-charred-barbecue-taste-so-good-the-chemistry-of-cooking-over-an-open-flame-184206">seared steak</a>.</p> <p>However, excessive Maillard reactions are undesirable for a pavlova. An oven that’s too hot will turn your meringue brown and give it a “caramelised” flavour. Recipes calling for pavlova to be left in the oven overnight may actually overcook it.</p> <p>At the same time, you don’t want to accidentally undercook your pavlova – especially since uncooked eggs are often responsible for <a href="https://theconversation.com/how-to-avoid-food-borne-illness-a-nutritionist-explains-153185">food poisoning</a>. To kill dangerous bacteria, including salmonella, the pavlova’s spongy centre must reach <a href="https://foodsafety.asn.au/eggs/">temperatures above 72°C</a>.</p> <p>An alternative is to use pasteurised egg whites, which are briefly heated to a very high temperature to kill any pathogens. But this processing may also affect the egg white’s whippability.</p> <h2>Substitute ingredients</h2> <p>People love pavlova, and nobody should have to miss out. Luckily they don’t have to.</p> <p>If you want to <a href="https://theconversation.com/a-taste-for-sweet-an-anthropologist-explains-the-evolutionary-origins-of-why-youre-programmed-to-love-sugar-173197">limit your sugar intake</a>, you can make your meringue using sweeteners such as <a href="https://theconversation.com/whats-the-difference-between-sugar-other-natural-sweeteners-and-artificial-sweeteners-a-food-chemist-explains-sweet-science-172571">powdered erythritol or monk fruit</a>. But, if you do, you may want to add some extra stabiliser such as cornflour, arrowroot starch, or a pinch of xanthan gum to maintain the classic texture.</p> <p>Also, if you want a vegan pavlova, you can turn to the chickpea instead of the chicken! <a href="https://review.jove.com/t/56305/composition-properties-aquafaba-water-recovered-from-commercially">Aquafaba</a> – the water collected from tinned or soaked beans – contains proteins and carbohydrates that give it emulsifying, foaming and even thickening properties. Egg-free pavlova recipes typically replace one egg white with about two tablespoons of aquafaba.</p> <p>And for those of you who don’t do gluten, pavlova can easily be made <a href="https://theconversation.com/gluten-free-diet-is-expensive-socially-challenging-for-those-with-celiac-disease-and-wheat-allergy-155861">gluten-free</a> by using certain stabilising agents.</p> <p>All that’s left is to get creative with your toppings and decide what to do with those leftover yolks!<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/196485/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/nathan-kilah-599082"><em>Nathan Kilah</em></a><em>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> and <a href="https://theconversation.com/profiles/chloe-taylor-1400788">Chloe Taylor</a>, Research Fellow - PhD candidate, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-make-the-perfect-pavlova-according-to-chemistry-experts-196485">original article</a>.</em></p>

Food & Wine

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How to make a perfect romcom – an expert explains the recipe for romance

<p><em><a href="https://theconversation.com/profiles/christina-wilkins-1454385">Christina Wilkins</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p>Picture the scene: it’s a dreary weeknight evening, you’re tired from work, and you want to watch something that will pick you up. My guess is that some of you – perhaps more than would admit it – would pick a romantic comedy.</p> <p>Over the years the romcom has been designated as “chick flick”, dismissed at awards ceremonies (the best picture Oscar primarily goes to <a href="https://www.backstage.com/magazine/article/movie-genres-perform-best-oscars-2179/">drama films</a>) and frequently panned by critics. Yet, critics are not the only ones buying cinema tickets or watching streaming services.</p> <p>A 2013 <a href="https://archive.nytimes.com/economix.blogs.nytimes.com/2013/08/14/reviewing-the-movies-audiences-vs-critics/">article</a> from the New York Times found that the romcom was one of the genres most likely to divide audience and critical opinion. Like many other things that are classified as “women’s things”, the romcom is often spoken of as a “guilty pleasure”.</p> <p>Researchers such as Claire Mortimer, who <a href="https://www.routledge.com/Romantic-Comedy/Mortimer/p/book/9780415548632">writes about comedy</a> and women, argue that the dismissal is not just down to the genre’s <a href="https://stjohnslis.libguides.com/c.php?g=1277106&amp;p=9378728">status as “women’s films”</a> but also because romcoms are genre films. Such films are often seen as repetitive – they rely on a number of tropes to be wheeled out again and again and we come to expect certain styles, stories and characters. Some films become key examples of a genre, a kind of “best of”, and form a template which the others either imitate or diverge from.</p> <p>That’s not to say that all romcoms are the same. But there’s a dominant form that we think of as being definitive, called the “neo-traditional romcom”. Tamar McDonald, a professor in film, <a href="https://books.google.co.uk/books?id=9Bk-mkvdPYcC&amp;printsec=copyright&amp;redir_esc=y#v=onepage&amp;q&amp;f=false">argues that</a> this is the main form of the genre now – one that “has no use for realism”.</p> <p>This can be seen in characters running through airports, the absurd lack of communication between love interests and the convenient mishaps. Without these elements though, the resolution wouldn’t be as sweet.</p> <h2>The perfect romcom</h2> <p>So what are the ingredients for a perfect romcom? Looking at the lists of the <a href="https://www.timeout.com/film/the-70-best-romcoms-of-all-time">best romcoms of all time</a> – which the internet <a href="https://www.vanityfair.com/hollywood/2018/08/best-romantic-comedies-list">isn’t short of</a> – we see similar tropes popping up repeatedly. One popular favourite, <a href="https://www.timeout.com/film/the-70-best-romcoms-of-all-time">When Harry Met Sally</a> (1989), features the “friends to lovers” storyline. This reoccurs in more recent films like <a href="https://www.youtube.com/watch?v=iHBcWHY9lN4">Always Be My Maybe</a> (2019).</p> <p>Within a romcom, there typically has to be miscommunication – and lots of it. Although a relationship can blossom steadily, often unknown to the characters themselves, romcoms usually feature a pivotal moment where one character is not understood by the person they want.</p> <p>This miscommunication is also underpinned by conflict. Leger Grindon, an expert <a href="https://www.google.co.uk/books/edition/The_Hollywood_Romantic_Comedy/okkZPTEnYqMC?hl=en&amp;gbpv=1&amp;dq=Leger+Grindon+rom+coms&amp;printsec=frontcover%22%22">in romantic comedies</a>, breaks these kinds of conflict into three major fields: between parents and children, the two characters who are dating, or when someone has to choose between personal development and sacrifice.</p> <p>We’ve seen examples of all of three over the years. Children defying their parents’ wishes to be with someone they love is a common theme in the queer love story, like <a href="https://www.youtube.com/watch?v=h58HkQV1gHY">Happiest Season</a> (2020), but is also present in other films, like My <a href="https://www.youtube.com/watch?v=O2mecmDFE-Q">Big Fat Greek Wedding</a> (2002).</p> <figure><iframe src="https://www.youtube.com/embed/O2mecmDFE-Q?wmode=transparent&amp;start=19" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">My Big Fat Greek Wedding hinges on conflict between family and love.</span></figcaption></figure> <p>Conflict between the needs of the love interests can be seen in <a href="https://www.youtube.com/watch?v=zZKAA5DRF4A">What Women Want</a> (2000). And the conflict between personal development and sacrifice has been a common theme of many recent Netflix romcoms such as <a href="https://www.youtube.com/watch?v=MX6wAGuIMCg">Hello, Goodbye and Everything in Between</a> (2022) or <a href="https://www.youtube.com/watch?v=km7gv28_uX0">The Holiday Calendar</a> (2019). In Hallmark Christmas films (their own sub-genre of the romcom) like <a href="https://www.youtube.com/watch?v=GWKYnKGN8OA">Just In Time for Christmas</a> (2015), women often have to choose between their career and their relationship, a common recurrence for the Christmas sub-genre especially.</p> <p>Romcoms can provide escapism, but at their heart the glue of the genre is finding connection through love and laughter. How realistic this is may be shifting, with more recent examples in film and television providing more cultural critique (see comedian Rose Matafeo’s brilliant <a href="https://www.youtube.com/watch?v=AtHC1VmrNXM">Starstruck</a> series, streaming on BBC Three for example).</p> <p>The parameters for the characters of these stories are also changing. Once predominantly white and straight, the genre is opening up to a range of different stories. Recent examples like <a href="https://theconversation.com/red-white-and-royal-blue-review-this-queer-romcom-puts-a-new-spin-on-the-us-and-uks-special-relationship-211533">Red, White, and Royal Blue</a> (2023) and <a href="https://www.imdb.com/title/tt9731598/">Bros</a> (2022) put gay male romance front and centre, while <a href="https://www.imdb.com/title/tt15893750/">Rye Lane</a> (2023) and <a href="https://theconversation.com/crazy-rich-asians-a-movie-and-a-movement-101568">Crazy Rich Asians</a> (2018) foreground non-white protagonists.</p> <p>Perhaps this is because – as <a href="https://www.routledge.com/Romantic-Comedy/Mortimer/p/book/9780415548632">Mortimer</a> argues – the genre is concerned with “perennial themes” of love and identity. In a moment where definitions and understandings of identity are shifting, the romcom provides an ideal place to think through these issues in a comforting way. Or perhaps we just need the optimism we associate with the genre at a time of war and economic crisis.</p> <p>Although there may be classics and new challengers emerging for the title of the best, the perfect romcom is one that shows that, despite all the challenges life may throw at us, there is sometimes a happy ending.</p> <p><em><a href="https://theconversation.com/profiles/christina-wilkins-1454385">Christina Wilkins</a>, Lecturer in Film and Creative Writing, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-make-a-perfect-romcom-an-expert-explains-the-recipe-for-romance-212487">original article</a>.</em></p>

Movies

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Women's fitness group praised for stopping man from allegedly drowning his son

<p>In a heart-pounding moment of courage and quick thinking, a group of women in an outdoor fitness class have rescued a 5-year-old boy after his father allegedly tried to drown him. </p> <p>The alleged incident occurred at the Dampier foreshore, in the remote region of Pilbara Western Australia. </p> <p>Police allege that the 26-year-old man drove his four-wheel drive into the ocean, before repeatedly forcing the child's head under water. </p> <p>The group of women intervened and helped save the child, with one believed to have punched the man several times, injuring her hand in the process according to the<em> Sydney Morning Herald</em>.</p> <p>WA Police have praised the “bravery” of the community members, who allegedly hit the man until he released the child. </p> <p>“Without their involvement, their courage and their bravery to get involved, it could have ended a lot worse,” WA Police spokesman told <em>ABC Pilbara</em>.</p> <p>“They responded without hesitation and contacted the police.”</p> <p>Emergency services were called to the foreshore around 6am on Monday, with the man arrested shortly after. </p> <p>The five-year-old child was taken to the hospital for assessment but is believed to be uninjured. </p> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">The 26-year-old man from Nickol </span>has since been charged with a number of offences, including attempting unlawfully to kill,  two counts of assault with intent to commission a crime, reckless driving and one account of no authority to drive (never held). </p> <p>He was refused bail and will appear in Karratha Magistrate’s Court at a later date. </p> <p><em>Image: news.com.au</em></p>

Legal

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It was written for nuclear disarmament – but today You’re The Voice is the perfect song for the ‘yes’ campaign

<p><em><a href="https://theconversation.com/profiles/peter-tregear-825">Peter Tregear</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p>The serendipity of the pairing between John Farnham’s 1986 hit single You’re the Voice and the Voice to Parliament referendum is obvious, but it goes well beyond the fact the two share the key word “voice”.</p> <p>The original was composed by a team of British songwriters in response to an anti-nuclear demonstration in London’s Hyde Park in 1985. Chris Thompson, Andy Qunta and Maggie Ryder had planned a song-writing session on the day an <a href="https://www.nytimes.com/1985/10/27/world/100000-in-london-protest-arms-race.html">estimated 100,000 marched through central London</a> in support the Campaign for Nuclear Disarmament.</p> <p>Thompson, however, overslept. As an act of self-admonishment he decided to express his remorse by conceiving a song that emphasised the importance of personal agency in achieving political change.</p> <p>This is the kernel of meaning in You’re the Voice. It is also what makes it so especially well suited to support a campaign about a referendum to give Indigenous Australians a constitutionally recognised Voice to Parliament nearly 40 years later.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">OUR NEW AD IS LIVE!</p> <p>You’re the Voice that will make history.</p> <p>On 14 October, we know we all can stand together with the power to be powerful.<br /><a href="https://twitter.com/hashtag/HistoryIsCalling?src=hash&amp;ref_src=twsrc%5Etfw">#HistoryIsCalling</a>, so <a href="https://twitter.com/hashtag/VoteYes?src=hash&amp;ref_src=twsrc%5Etfw">#VoteYes</a>. Are you in? John Farnham is.<br /><a href="https://twitter.com/hashtag/UluruStatement?src=hash&amp;ref_src=twsrc%5Etfw">#UluruStatement</a> <a href="https://twitter.com/hashtag/StayTrue2Uluru?src=hash&amp;ref_src=twsrc%5Etfw">#StayTrue2Uluru</a> <a href="https://twitter.com/hashtag/YoureTheVoice?src=hash&amp;ref_src=twsrc%5Etfw">#YoureTheVoice</a> <a href="https://twitter.com/hashtag/VoteYes?src=hash&amp;ref_src=twsrc%5Etfw">#VoteYes</a> <a href="https://t.co/4ujYd9gk0M">pic.twitter.com/4ujYd9gk0M</a></p> <p>— ulurustatement (@ulurustatement) <a href="https://twitter.com/ulurustatement/status/1698260272165875951?ref_src=twsrc%5Etfw">September 3, 2023</a></p></blockquote> <h2>The grain of Farnham’s voice</h2> <p>Thompson was not at all convinced at the time Farnham <a href="https://www.news.com.au/entertainment/music/why-john-farnham-was-nearly-rockblocked-from-youre-the-voice/news-story/9e048f2d4550a8b4c1a28e2eba4909f6">could do the song justice</a> when he requested it for inclusion in his album Whispering Jack.</p> <p>And yet the particular qualities of Farnham’s singing is also arguably crucial to the song’s success, then and now.</p> <p>The music’s combination of <a href="https://en.wikipedia.org/wiki/Sentimental_ballad#Power_ballads">power ballad</a> tempo with <a href="https://music.amazon.com.au/playlists/B078H6J6BF">pub anthem</a> singability calls for a kind of full-throated vocal performance that takes more than a little inspiration from African American gospel traditions.</p> <p>Singers drawn from these traditions include giants of popular musical culture like James Brown, Tina Turner and Aretha Franklin. It is not exaggerated praise to suggest Farnham here delivers a performance that stands with their best.</p> <p>And it was career changing for him, helping Farnham to put to rest his earlier image as a clean-cut purveyor of sentimental pop songs like <a href="https://www.youtube.com/watch?v=r0c55lXRAeg">Sadie the Cleaning Lady</a> and relaunch his career.</p> <p>Farnham’s singing here exemplifies what Roland Barthes famously described in <a href="https://courses.lsa.umich.edu/jptw/wp-content/uploads/sites/23/2017/08/Barthes-ImageMusicText.pdf">an essay from 1972</a> as the “grain of the voice”: the element of a singer’s individuality which helps convey the sincerity and authenticity of what is being sung.</p> <p>You’re the Voice further highlights the grain of Farnham’s singing via the exclamation “oh, whoa!” regularly punctuating the song’s chorus. In a powerful moment of sonic symbolism, the exclamation is eventually taken up in the advertisement (like the sentiment of the song itself, it is no doubt hoped) by a chorus of supporters.</p> <h2><em>You</em> are the voice</h2> <p>Indeed, if it is to succeed, the referendum will need to convince an especially broad coalition of Australians to vote for “yes”.</p> <p>The song supports this goal from its very title: <em>you</em> are the voice. It asks each of us, individually, to consider how we can act for the common good.</p> <blockquote> <p>We have the chance to turn the pages over <br />We can write what we want to write <br />We gotta make ends meet, before we get much older.</p> </blockquote> <p>The song’s explicit call to action has now been connected to the forthcoming referendum: now is the moment to use your voice at the ballot box to give, in turn, a constitutionally enshrined voice to indigenous Australians.</p> <p>The “yes” campaign’s appeal to collective responsibility is one aspect of the referendum process that <a href="https://www.theguardian.com/australia-news/2023/aug/16/lidia-thorpe-calls-for-referendum-called-off-indigenous-voice-to-parliament-no-campaign">concerns some Indigenous critics</a>. The very enterprise of constitutional reform, after all, presumes the legitimacy of the Australian constitution which in turn presumes the legitimacy of the original act of colonial dispossession.</p> <p>But the bigger threat to the “yes” campaign arguably comes from those who see the idea of an <a href="https://ipa.org.au/ipa-today/the-indigenous-voice-to-parliament-has-the-potential-to-be-divisive">Indigenous voice to parliament itself as divisive</a>.</p> <p>Yet, as the song goes:</p> <blockquote> <p>This time, we know we all can stand together <br />With the power to be powerful <br />Believing we can make it better.</p> </blockquote> <p>The use of You’re the Voice here reinforces the view that supporting the Voice to Parliament is a positive act of national reconciliation that we, as a nation, can take together.</p> <p>It is an injunction to take personal and collective responsibility for the history and character of the country we all share.</p> <h2>Politically inclusive</h2> <p>The advertisement is the work of Mark Green of <a href="https://themonkeys.com.au/">The Monkeys advertising agency</a> and historian <a href="https://www.clarewright.com.au/">Clare Wright</a>.</p> <p>It focuses on a family as they watch key moments which shaped Australia’s collective identity. It looks at key moments of reconciliation, Indigenous achievement and Indigenous protest; but also broader moments in collective action.</p> <p>In a particularly astute move, the advertisement overlays images of <a href="https://www.theguardian.com/australia-news/2019/jan/01/john-howard-port-arthur-gun-control-1996-cabinet-papers">John Howard’s 1996 gun reforms</a> in the wake of the Port Arthur massacre as Farnham delivers the lines:</p> <blockquote> <p>We’re all someone’s daughter<br />We’re all someone’s son<br />How long can we look at each other<br />Down the barrel of a gun?</p> </blockquote> <p>Implicit in this conjunction is a reminder to us that support for the “yes” vote, like any nation-changing political act, can come from any side of politics.</p> <h2>Democratising the message</h2> <p>There are many more layers we could tease apart in You’re The Voice. Its extended bagpipes solo originated as an homage to AC/DC singer Bon Scott, connecting it to the egalitarian, <a href="https://www.popmatters.com/141796-let-there-be-rock-2496022409.html">working class culture</a> Scott’s music addresses.</p> <p>Then there is the way the bagpipes, combined with the song’s use of side-drum rhythmic patterns, evoke the sound world of a military tattoo or march. This simultaneously elevates the register of its message. The song – and now the ad – is an implicit call to arms.</p> <p>The inclusion of You’re the Voice in the “yes” campaign thus provides powerful support for its central message.</p> <p>Farnham himself recognises this. Upon release of the advertisement, Farnham <a href="https://www.smh.com.au/politics/federal/john-farnham-backs-voice-permits-his-anthem-to-front-yes-campaign-ad-20230901-p5e18t.html">spoke about</a> how, when it was first released in 1986, the song “changed his life”.</p> <p>Generously, he concluded: "I can only hope that now it might help in some small way, to change the lives of our First Nations Peoples for the better."</p> <p><em><a href="https://theconversation.com/profiles/peter-tregear-825">Peter Tregear</a>, Principal Fellow and Professor of Music, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/it-was-written-for-nuclear-disarmament-but-today-youre-the-voice-is-the-perfect-song-for-the-yes-campaign-212769">original article</a>.</em></p>

Music

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Kylie Minogue's most daring shoot in decades

<p>Our favourite Aussie pop sensation, Kylie Minogue, has decided to unleash her wild side and star in a daring new magazine shoot for <a href="https://www.theperfectmagazine.com/" target="_blank" rel="noopener">Perfect Magazine</a>. And by daring, we mean she's flashing her world-famous derrière right there on the cover!</p> <p>Talk about making an entrance. But that's not even the half of it; in a series of alternative covers, Kylie is giving us a glimpse of her many personas. From a long black wig tied up to a bunch of balloons, to a dark brunette look that screams Angelina Jolie, she's serving us more transformations than a chameleon at a fashion show.</p> <p>The first cover has us all reminiscing about her iconic "Spinning Around" music video days, with those legendary gold hotpants that made jaws drop and temperatures rise. Oh, the memories!</p> <p>This comes after Kylie's big news that she's taking over Las Vegas with her very own residency at the Venetian Resort's swanky new Voltaire Nightclub. But before she jets off to Vegas, there's a new album on the horizon. Get ready for "Tension," her 16th studio album, hitting the airwaves on September 22. She's already dropped a hit single from that album, "Padam Padam," and it's taking the world by storm. </p> <p>While Kylie's always had a devoted fanbase in Australia and the UK, she's decided it's time to conquer the US of A. She's been a bit of a hidden gem across the pond, but she's determined to shine bright like a disco ball and win over American hearts. Her 2001 album "Fever" was a massive success, but she's been flying under the radar lately.</p> <p>So, get ready, America – Kylie's bringing her Vegas extravaganza to selected weekends in November, December and January.</p> <p>In the end, whether she's flashing her famous derriere or conquering new territories, Kylie Minogue is proving she's still got the X-factor. We can't wait to see what she'll do next.</p> <p>Let's just hope she doesn't make her entrance with a bunch of balloons tied to her wig – that could be quite the showstopper!</p> <p><em>Images: Perfect Magazine</em></p>

Beauty & Style

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Can’t afford a gym membership or fitness class? 3 things to include in a DIY exercise program

<p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>With the rising cost of living, gyms memberships and fitness classes are becoming increasingly unaffordable. But the good news is you can make <a href="https://pubmed.ncbi.nlm.nih.gov/28655559/">just as much progress at home</a>.</p> <p>Cardiovascular endurance, muscle strength and flexibility are the <a href="https://www.acsm.org/docs/default-source/publications-files/acsms-exercise-testing-prescription.pdf?sfvrsn=111e9306_4">most important</a> components of fitness. And each can be trained with little or no equipment. Let’s look at why – and how – to fit them into your DIY exercise program.</p> <h2>1. Cardiovascular endurance</h2> <p>Cardiovascular endurance exercise (or “cardio”) forces the heart and lungs to increase the supply of oxygen to the working muscles. Heart disease is a <a href="https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death">leading cause of death</a> and cardiovascular endurance exercise helps keep the heart healthy.</p> <p>The best thing about cardio is you don’t need any fancy equipment to do it. Walking, jogging and running are great options, as are cycling, skipping rope and swimming.</p> <p>There are two approaches to maximise cardiovascular endurance:</p> <ul> <li> <p><a href="https://pubmed.ncbi.nlm.nih.gov/8897392/">high-intensity interval training</a> (HIIT) – short bouts of hard exercise (around 80% to 95% of your maximum heart rate) interspersed with lower intensity recovery periods (around 40% to 50% of your maximum heart rate)</p> </li> <li> <p><a href="http://pubmed.ncbi.nlm.nih.gov/26664271/">low-intensity steady-state</a> (LISS) exercise – aerobic activity performed continuously at a low-to-moderate intensity (around 50% to 65% of your maximum heart rate) for an extended duration.</p> </li> </ul> <p>Both are great options. While high-intensity interval training can be more time efficient, low-intensity steady-state training might be more enjoyable and easier to sustain long-term.</p> <p>No matter what you choose, <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">aim for</a> a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week. For example, you could try 30 minutes, five days per week of low intensity cardio, or 25 minutes, three days per week of high-intensity activity, or a combination of the two.</p> <p>How do you know if you’re exercising at the right intensity?</p> <p>Smart watches that measure heart rate can help to monitor intensity. Or you can rely on the good old-fashioned <a href="https://pubmed.ncbi.nlm.nih.gov/25536539/">talk test</a>. During low-intensity activity, you should be able to speak in full sentences. Conversely, short phrases (initially) or single words (towards the end) should be all that’s manageable during high-intensity exercise.</p> <h2>2. Muscle strength</h2> <p>Next is muscle strength, which we train through resistance exercise. This is important for bone health, balance and metabolic health, especially as we age and our <a href="https://pubmed.ncbi.nlm.nih.gov/30276173/">muscle mass and strength declines</a>.</p> <p>Aim for two days per week of whole-body resistance exercise performed at a moderate or <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">greater intensity</a>. Try to build two weekly sessions that target the major muscle groups. This could include:</p> <ul> <li>squats – lower to the ground from standing by bending the hips, knees, and ankles while keeping the chest up tall before returning to standing by straightening the hips, knees and ankles</li> </ul> <ul> <li> <p><a href="https://www.physio-pedia.com/Hip_Hinge">hinges</a> – fold forward at the hips by pushing your bottom back to the wall behind you, keeping your back straight. A slight bend in the knees is fine but aim to keep your shins vertical</p> </li> <li> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7196742/">push-ups</a> – if a full push-up is too difficult, you can place your hands on a raised surface such as a step or a chair</p> </li> <li> <p>horizontal and vertical pull ups – using something like a portable chin up bar, which you can buy from sports supply stores</p> </li> <li> <p>vertical pushes – pushing an object (or weight) vertically from the top of your chest to an overhead position.</p> </li> </ul> <p>Once you have selected your exercises, <a href="https://pubmed.ncbi.nlm.nih.gov/35873210/">perform</a> 2–3 sets of 8–12 repetitions at a moderate to greater intensity, with about 90 seconds rest between each set.</p> <p>As you progress, continue to challenge your muscles by adding an extra set to each exercise, or including dumbbells, changing body position or wearing a backpack with weights. The goal should be to progress slightly each session.</p> <p>However, if you have any underlying health conditions, disabilities, or are unsure how best to do this, see an exercise physiologist or physiotherapist.</p> <h2>3. Flexibility</h2> <p>Improved flexibility can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">increase your range of motion</a> and improve your ability to manage daily life.</p> <p>While we don’t know the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">best means of increasing flexibility</a>, the most basic and readily accessible is static <a href="https://www.topendsports.com/testing/flex.htm">stretching</a>. Here, we lengthen the muscle – for example, the hamstrings, until we feel a “stretching” sensation. Hold that position for 15–30 seconds.</p> <p>While the precise intensity of this stretching sensation <a href="https://pubmed.ncbi.nlm.nih.gov/26347668/">remains elusive</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/29506306/">around 5–10 minutes</a> per week per <a href="https://exrx.net/Lists/Directory">muscle group</a>, spread across five days, seems to provide the best results.</p> <h2>How to stick with it?</h2> <p>The best exercise is the one that gets done. So, whatever you choose, make sure you enjoy it. After all, it’s about creating an ongoing commitment to exercise that will deliver long-term health benefits.</p> <p>It’s also important to ensure you’re ready to exercise, especially if you have any underlying health issues, have been previously inactive, or are unsure how to start. A <a href="https://www.ausactive.org.au/apss">pre-exercise screening</a> can help you to determine whether you should see a doctor or allied health professional before starting an exercise program and for guidance on the next steps. <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/206204/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cant-afford-a-gym-membership-or-fitness-class-3-things-to-include-in-a-diy-exercise-program-206204">original article</a>.</em></p>

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The 15 dog breeds perfect for first-time owners

<p><strong>First-time pup parent</strong></p> <p>Becoming a first-time dog owner is a truly rewarding experience. You’re gaining a new loyal best friend and have a wonderful adventure before you. That said, we’d be remiss if we didn’t acknowledge that the process also comes with some little curveballs as you learn the ropes of pup parenthood.</p> <p>In addition to the dog’s size – be it a toy breed, medium breed, or giant breed – it’s also important to consider the dog’s personality. For example, do you want a <a href="https://www.readersdigest.com.au/food-home-garden/pets/the-best-low-maintenance-dogs-for-busy-people" target="_blank" rel="noopener">low-maintenance dog</a> or a <a href="https://www.readersdigest.com.au/food-home-garden/pets/11-dog-breeds-that-can-be-left-alone" target="_blank" rel="noopener">dog breed that does well when left alone</a>? Or are you perhaps seeking the <a href="https://www.readersdigest.com.au/food-home-garden/pets/the-best-dog-breeds-for-kids" target="_blank" rel="noopener">best dog breeds for kids</a>?</p> <p>“When you are thinking about getting a dog for the first time, the first thing to ask yourself is what you envision your life with a dog looking like,” says Marissa Sunny, a canine behaviour specialist. “If you want a dog to get you out of the house and go running with, then a high-energy working breed may be for you! If you are looking for a Netflix buddy, then an adult or senior dog may be for you.” And while purebreds are wonderful, there are many mixed breeds available for adoption in your local shelters that make wonderful pets, even for first-time dog owners.</p> <p>To help you determine the best first dog for new owners – and avoid some of the worst dogs for first-time owners – we’re showcasing some of the most popular dog breeds that are easy to train, groom and bond with.</p> <p><strong>Bichon Frise</strong></p> <p>Known for its loving and playful personality, the Bichon Frise is an intelligent and charming lapdog who befriends just about everyone they meet. They are one of the best dogs for beginners since they’re typically easy to train and are great with kids.</p> <p>Another perk is that their fluffy white coat is hypoallergenic, making them ideal for those concerned about dog allergies. They do need to be bathed about once a month and benefit from a good brushing several times a week. A visit to the groomer every four to six weeks can also help keep them looking tip-top.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Golden retrievers </strong></p> <p>Arguably one of the easiest dog breeds for first-time owners, the golden retriever is one of the most beloved canines for good reason. This lovable pup is exceptionally friendly and devoted to its owners. They are also known for being obedient and easy to train, so teaching them to fetch, sit and stay is likely to be a breeze, which is one of the reasons many service dogs are golden retrievers.</p> <p>Perhaps most important, though, is their gregarious and outgoing personalities, which make them fantastic as first-time family dogs, as well. They benefit from a good brushing once a week and perhaps more during their twice-annual shedding spree.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 5/5</em></span></p> <p><strong>Papillon</strong></p> <p>The papillon – which means butterfly in French – is another wee-sized pup weighing in at only 4.5kg tops. They are an affectionate dog breed and they also get along well with children. Though very small, this toy breed is surprisingly athletic and spritely and benefits greatly from playtime.</p> <p>One potential drawback is that they’re not too keen on hanging out with other animals. However, they are surprisingly easy to groom thanks to their lack of an undercoat. A good bath every few months and a once-monthly grooming session are all they need.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Labrador retriever </strong></p> <p>The Labrador retriever is another popular dog breed. They are most noted for their outgoing personality and friendly demeanour, and they are also one of the best-behaved dog breeds. These playful, easy-going pups – which come in chocolate, black, and yellow – are very sociable.</p> <p>This allows not only for easy bonding with the entire family but with other animals, too. Because they love to make their owners happy, labs are also one of the easiest dog breeds to train. Occasional baths and brushing are all this dog needs to keep it looking its best.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 5/5</em></span></p> <p><strong>Cavalier King Charles spaniel </strong></p> <p>A sweet combination of a small toy breed and spaniel, the Cavalier King Charles spaniel is a gentle, graceful, athletic and high-spirited little pup. They make our list of the best first dogs for new owners because of their adaptability and smarts, which make them both easy to get along with and train. These unfailingly sweet pups are also keen on pleasing their humans, making them excellent for a broad ranch of owners, including couples, families, seniors, and individuals.</p> <p>They are also known for being effective therapy dogs, too. They do require a little more grooming than other pups on our list and need daily brushing, weekly ear-checks, and monthly nail trims.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5 </em></span></p> <p><strong>German shepherd</strong></p> <p>The noble German shepherd is an excellent dog for first-time owners for many reasons. For starters, they are exceptionally smart pups that are easy to train, which is one reason why they are utilised in K-9 units.</p> <p>Second, they are gentle with their owners and unfailingly loyal – to the end that they make great watchdogs. Finally, German shepherds are easy to groom. The AKC says they benefit from brushing a few times a week to remove loose hairs and that they only need occasional baths.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 5/5</em></span></p> <p><strong>Standard poodle</strong></p> <p>Recognised for their fluffy, pillow-like hypoallergenic coats, the poodle is a notably smart and athletic family companion. Because of these positive qualities, poodles have been bred with many other breeds to get designer breeds including the labradoodle, groodle, spoodle, and cavoodle.</p> <p>Do note that as puppies, poodles can be high-energy, so they’ll need to be able to run off that steam. They also should be brushed daily and professionally groomed about once every month or two to combat matting and keep their coats lustrous.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Basenji</strong></p> <p>You might not be too familiar with the Basenji, but this smart and adaptable quiet dog breed makes our list because of how easy-going and low-key it is. Some even describe this dog as “cat-like” in its independence and quiet demeanour. While it’s not overtly lovey-dovey like some breeds, the Basenji is perfect for first-time owners who tend to be gone often and prefer a pup that’s not always at their ankles.</p> <p>The AKC says their short coat is also simple to care for. Just give them a once-over every week or two – and no bathing required unless they get into something.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Yorkshire terrier</strong></p> <p>A truly petite-sized pup, the adorable Yorkie is a tiny terrier that weighs in at only seven pounds. Though tiny, they do have major personalities! This breed has a reputation for being brave, tenacious and sprightly. They are also exceptionally friendly.</p> <p>The breed’s long, low-allergen coat mimics human hair more than dog fur, making them one of the more popular dogs for those who deal with pet allergies. The trade-off is that their long hair does require daily brushing, weekly bathing and regular professional groomings.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 3/5</em></span></p> <p><strong>Pugs</strong></p> <p>Survey any pug owner and they’ll likely be quick to tell you that this breed is one of the best family companions out there. The adaptable pug gets along with basically everyone – including kids, seniors and other animals – and thrives in both the city and country.</p> <p>Pugs also enjoy making their owners happy, which helps make training them a breeze. Another bonus: their coat is considered low maintenance and only needs weekly brushing to control light shedding.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 5/5</em></span></p> <p><strong>Whippet</strong></p> <p>Don’t confuse the whippet for a greyhound! Though they do look similar, the whippet is its own breed (and actually quite a bit smaller). This lean and elegant pup is a lightning-quick runner that enjoys having a good chase in the backyard. As long as it’s getting plenty of exercise, this breed can fare well in an apartment or a house with a yard. Another perk is that these guys barely bark.</p> <p>Also, their short coat is very easy to care for and only requires weekly brushing and occasional baths. While smart, the whippet has a bit more of a mischievous personality that can be a little tricky to reign in when training.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Great Dane</strong></p> <p>Don’t be intimidated by the Great Dane’s mighty stature; this pup is a true gentle giant. This sweet-natured, patient, ultra-friendly pup bonds with its family owners quickly and remains loyal through and through – they’re even great with children. However gentle, the Great Dane also makes for a courageous and vigilant watchdog as well.</p> <p>Regarding training, this breed does benefit from professional obedience training in order to harness its full potential. They also should be brushed weekly, bathed occasionally, and have their nails trimmed monthly.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 3/5</em></span></p> <p><strong>Irish setter</strong></p> <p>If you’re in the market for a lovable, friendly pup that’s perhaps not quite as well-known as other breeds, the Irish setter might just be your match. These sweet dogs get along with, and bond quickly, with everyone they meet – including kids, adults, seniors, and other animals.</p> <p>They do tend to be a bit on the rambunctious side, so a playful and active setting is ideal. They are also eager to please and respond well to patient training, notes the AKC. Moderate grooming is required, including twice-weekly brushing, monthly nail trims, and occasional baths.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Bernese mountain dog</strong></p> <p>The powerful and sweet-natured Bernese mountain dog is a family companion that will bring joy to any home. They’re on our list of the best dogs for beginners because they are easy to train, exceptionally patient with everyone (including kiddos), and get along easily with many personalities and even other animals.</p> <p>Their big size can be intimidating, but they’re big softies who love to stick close to their humans. In fact, they can be a little shy! Frequent shedding is more of an issue with this breed, and they require a good brushing two to three times a week.</p> <p><span style="text-decoration: underline;"><em>Ease of care: 4/5</em></span></p> <p><strong>Mixed breeds</strong></p> <p>We’ve included many purebreds on this list, but we don’t want to leave out mixed breeds and “mutts.” Though adoptable animals from the shelter can come with some specific needs, many will be forever grateful to have you as their owner.</p> <p>When seeking a pup to adopt, we recommend looking to their personalities – versus specific breed – to determine if they’re a fit for your lifestyle. “Your local shelter or rescue can help you find the perfect match for your family,” says Sunny.</p> <p><span style="text-decoration: underline;"><em>Ease of care: varies</em></span></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/pets/15-best-dogs-for-first-time-owners?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Family & Pets

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Friends are key to keeping fit

<p>Find yourself losing motivation with your workouts? An exercise buddy can be the best way to kick-start your fitness program and put the fun back into workouts. Here’s why you need an exercise buddy.</p> <p><strong>Get motivated</strong></p> <p>A partner can provide the motivation you need to get out and get active. When you’re tempted to stay in bed or flop on the couch, the influence of an exercise buddy will encourage you to change your mind – even if it’s just so you don’t disappoint them. Numerous studies have shown that having a partner increases the likelihood that you will stick to a fitness routine.</p> <p><strong>Monitor your progress</strong></p> <p>Sometimes it can be hard to see how far you’ve come if you’re exercising alone. Often it takes an independent party to see when you’ve gained strength or flexibility, toned up or increased your stamina. A buddy will help you recognise your achievements and celebrate them.</p> <p><strong>Try new things</strong></p> <p>It can be intimidating to go into a new fitness class or activity on your own. You might feel self conscious in front of others or not want to try that new machine without a bit of moral support. An exercise buddy takes the pressure off and brings a social element to the experience, so you can laugh at your mistakes or ask for help without judgment.</p> <p><strong>Be competitive</strong></p> <p>We’re not suggesting that your workouts need to be fights to the death, but having a buddy will inspire you to run that little bit further or push that little bit harder. You can both keep track of your progress against the other and work harder to keep improving. Because no one likes to fall behind.</p> <p><strong>Safety first</strong></p> <p>Exercising à deux is safer for everyone. It can be hard to listen to your own body and you might not be able to tell when something isn’t right. A buddy gives you a spotter when you’re lifting weights, someone to tell you if a pose looks like it’s placing too much strain in one area or just someone to help you home if you twist your ankle on a run. Another set of eyes helps prevent you exercising with bad form and makes sure you’re getting the most out of it.</p> <p><strong>Laugh a little</strong></p> <p>Above all, an exercise buddy makes working out more fun. You can catch up on gossip while walking, laugh at your novice yoga moves or grab a juice after swimming a few laps. And when something is fun you’re more likely to keep doing it. So buddy up!</p> <p><em>Image credits: Getty Images </em></p>

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Friends are key to keeping fit

<p>Find yourself losing motivation with your workouts? An exercise buddy can be the best way to kick-start your fitness program and put the fun back into workouts. Here’s why you need an exercise buddy.</p> <p><strong>Get motivated</strong></p> <p>A partner can provide the motivation you need to get out and get active. When you’re tempted to stay in bed or flop on the couch, the influence of an exercise buddy will encourage you to change your mind – even if it’s just so you don’t disappoint them. Numerous studies have shown that having a partner increases the likelihood that you will stick to a fitness routine.</p> <p><strong>Monitor your progress</strong></p> <p>Sometimes it can be hard to see how far you’ve come if you’re exercising alone. Often it takes an independent party to see when you’ve gained strength or flexibility, toned up or increased your stamina. A buddy will help you recognise your achievements and celebrate them.</p> <p><strong>Try new things</strong></p> <p>It can be intimidating to go into a new fitness class or activity on your own. You might feel self conscious in front of others or not want to try that new machine without a bit of moral support. An exercise buddy takes the pressure off and brings a social element to the experience, so you can laugh at your mistakes or ask for help without judgment.</p> <p><strong>Be competitive</strong></p> <p>We’re not suggesting that your workouts need to be fights to the death, but having a buddy will inspire you to run that little bit further or push that little bit harder. You can both keep track of your progress against the other and work harder to keep improving. Because no one likes to fall behind.</p> <p><strong>Safety first</strong></p> <p>Exercising à deux is safer for everyone. It can be hard to listen to your own body and you might not be able to tell when something isn’t right. A buddy gives you a spotter when you’re lifting weights, someone to tell you if a pose looks like it’s placing too much strain in one area or just someone to help you home if you twist your ankle on a run. Another set of eyes helps prevent you exercising with bad form and makes sure you’re getting the most out of it.</p> <p><strong>Laugh a little</strong></p> <p>Above all, an exercise buddy makes working out more fun. You can catch up on gossip while walking, laugh at your novice yoga moves or grab a juice after swimming a few laps. And when something is fun you’re more likely to keep doing it. So buddy up!</p> <p><em>Image: Shutterstock</em></p>

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Why you need to treat money just like you do health and fitness

<p>Have you heard of Fitbits? They are devices designed to help you set personal health goals and track your progress, keeping you motivated – and they’re rapidly rising in popularity.</p> <p>Since Fitbits combine goal setting, progress tracking and the reward (of reaching your fitness goals) they’ve been lauded as successful in encouraging sustainable behavourial change and improving health.</p> <p>But it’s not the big things that have to change – baby steps help. Or in the case of fitness, literal steps – counting each of the little, regular actions you do every day and integrating that into your daily routine is achievable, thus has a better payoff.</p> <p>In similar vain, small behavioural changes that you can monitor for a longer-lasting and sustainable change to your finances is an important cornerstone to financial success.</p> <p>It may seem boring to spend less than you earn, pay off all your credit card debt every month on time, make extra mortgage repayments or salary sacrifices into your super. But in the end, it all adds up.</p> <p>Downloading budget apps for your phone or computer that can track your spending will help you both see your spending on a daily or weekly basis, and help you decide what small, repeatable actions you can do in order to save. Perhaps it’s dropping your would-be morning latte money into your savings account for the week and having one at home before you leave instead.</p> <p>Whatever it is that you choose to do in order to reach your financial goals, make sure you have a means of staying accountable. You could ask your partner, a friend, your accountant or financial planner.</p> <p>And when you reach your milestones? Celebrate! You’re making progress on getting and staying financially fit. </p> <p><em>Image credit: Shutterstock</em></p> <p><strong>Related links: </strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="../finance/money/2015/09/aussie-credit-cards-pay-extra/">Australian credit card holders are paying too much</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="../finance/money/2015/08/asking-for-discounts/">5 things you should say to save money</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="../finance/money/2015/08/do-you-need-funeral-insurance/">Should you get funeral insurance?</a></span></em></strong></p>

Money & Banking

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Jennifer Aniston shares the secret to her fitness success

<p dir="ltr"><em>Friends</em> star Jennifer Aniston is no stranger to dipping her toes into the wide world of fitness, with everything from pilates to boxing under her belt, and has now taken the opportunity to share her latest passion with her followers. </p> <p dir="ltr">After injuring her back in 2021, Aniston discovered a new exercise program that she believes to be a much more sustainable regime for people in their 50s, like herself, than typical workout routines.  </p> <p dir="ltr">“Our minds used to think ‘we have to hurt, no pain, no gain’,” she told <em>People</em>. “It has to be an hour of a workout. You have to work out three times a day. With this, you can start gentle.” </p> <p dir="ltr">She then explained that one of her close friends had tried it out, and that “it just had such a beautiful snowball effect in so many positive areas of her life.” </p> <p dir="ltr">According to Aniston, she had chosen to partner with Pvolve - the company behind the routine - because she believed in their mission so much that she wanted everyone else to know about it, “especially as we get into our lovely older periods, we have to keep it exciting. And we have to be kinder to our bodies.”</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CtJjM9MgQwe/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CtJjM9MgQwe/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by Jennifer Aniston (@jenniferaniston)</a></p> </div> </blockquote> <p dir="ltr">The new program sees Aniston incorporate the likes of functional movement and resistance-based training to strengthen, sculpt, and restore her body, though she hasn’t turned her back on her previous endeavours, either. </p> <p dir="ltr">“I have hung up the 45 minutes of cardio, [and] the aggressive CrossFits,” she explained, after sharing that she does still enjoy hiking and Pilates. “That didn’t - for me- work. And I think for longevity and something that is sustainable and you don’t burn out, this just has worked for me.”</p> <p dir="ltr">She had a few other tips to share, too, drawn from her understanding that wellness comes “down to simplicity”.</p> <p dir="ltr">“It's just calories in, calories out, nutrition, what are you feeding your body?” she said. “Don't eat crap. You've got to get the right amount of sleep. You've got to drink tons and tons and tons of water. You also have to give yourself the 20 per cent of fun and gluttony and have a good time and indulge.”</p> <p dir="ltr">As for the days when working out feels like too much, she explained that she does the best thing she can for herself - she takes a day off. </p> <p dir="ltr">However, she still stressed the importance of taking care of her body, especially as it continues to evolve with passing years. </p> <p dir="ltr">“I like to take care of myself because watching our parents’ or different generations’ bodies just break and fail them because they didn't feed and strengthen them,” she explained. </p> <p dir="ltr">“How many times have you heard about older people falling and breaking a hip? Because they have no balance, they have no core, their muscle mass is zilch. And that decreases as we get older. So you have to keep it up. But by also doing something that you’re not dreading or intimidated by. And that's why I love this.”</p> <p dir="ltr">She expanded on this while speaking to <em>Well + Good</em>, noting that “balance is one thing we need, especially when we're older; our core is extremely important; our bones get brittle, so we have to keep our bone health strong.</p> <p dir="ltr">“Pvolve addresses all of those little micro muscles that are ignored most of the time when you're doing these big, exhausting runs or going to spin classes or doing CrossFit or whatever the fad is. These are all great methods, but … eventually, over time, the body and the joints can only take so much. And Pvolve is about keeping our bodies moving so that we're thriving, not crumbling and shrinking."</p> <p dir="ltr">And as she also confessed, her new routine is the perfect fit to back her up in her mission to age powerfully, as “it's not intimidating, and I do not dread it - I look forward to it. It’s so good and kind to the body."</p> <p dir="ltr"><em>Images: Instagram</em></p>

Body

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Exercise at every age

<p>We show you the best types of exercise to make sure you’re fighting fit no matter what your birth date is.</p> <p>It’s a fact that exercise at every stage of life is good for you, and it’s never too late to start. With benefits way beyond weight loss, exercise is particularly helpful for common issues from middle age onwards, such as osteoporosis, heart health, high blood pressure and diabetes.</p> <p><strong>Physical activity can also:</strong></p> <p>-       Improve your strength, balance and stamina</p> <p>-       Help you participate in more activities</p> <p>-       Improve your mood and help with depression or anxiety</p> <p>-       Maintain your cognitive function as you get older</p> <p>From the age of 40, you may need to start modifying your exercise intensity and routine. Low-impact workouts are highly recommended for those 40 and above to help you stay active while minimising the risk of injury.</p> <p>Depending on your fitness and abilities, here are some exercises that might suit:</p> <p><strong>Aerobic exercises</strong> are great for increasing your heart rate, and generally suitable if you are fairly active and healthy. These exercises are especially beneficial for your heart, lungs and blood vessels. Aerobic exercises include brisk walking, jogging, swimming, cycling and tennis. But you don’t have to be Cadel Evans to join in – there are lots of ways to fit aerobic activity into every day with things like dancing, yard work, pushing your grandchild on a swing and even vigorous vacuuming!</p> <p>While experts recommend at least 30 minutes of physical activity on most days, you don't have to do it all at once. Try walking for 15 minutes twice a day or for 10 minutes three times a day.</p> <p><strong>Strength training</strong> should also be part of your routine. As you get older, maintaining your muscle strength is crucial even for simple things like climbing stairs easily, carrying groceries and generally staying independent. You can build muscle strength by lifting weights or using a resistance band. However everyday activities, such as carrying a full laundry basket or your smaller grandchildren, or lifting things in the garden can help as well.</p> <p><strong>Balance exercises </strong>help prevent falls, which is a concern for as we age. Exercises that strengthen the muscles in your legs, hips and lower back will improve your balance. Balance exercises may include standing on one foot, walking heel-to-toe or activities like yoga and Tai Chi.</p> <p><strong>Stretching</strong> helps your body stay flexible. Taking stretch or yoga classes is great for this, as are everyday activities such as making your bed or bending over to tie your shoes.</p> <p>Motivation can be a challenge sometimes so exercising with a partner can help you stick with it, or join a walking group with friends or neighbours. Walking the dog is another idea. Or if you prefer the convenience and privacy of your own home, choose a fitness video or DVD that appeals to you.</p> <p>No matter what age you are, you should check with a health professional before beginning any physical fitness program.</p> <p>Remember, a combination of exercise and a balanced diet is the best way to keep physically and mentally fit, stay independent and enjoy life to the full.</p> <p><em>Images: Getty</em></p>

Body

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The soundtrack to selling: why advertising with popular music needs to be pitch perfect

<p><em><a href="https://theconversation.com/profiles/morteza-abolhasani-1346513">Morteza Abolhasani</a>, <a href="https://theconversation.com/institutions/the-open-university-748">The Open University</a></em></p> <p>At some point today, it’s likely that you’ll listen to music. It may be during a commute or school run, while you do some exercise or take some time to relax. Music is all around us – an accessible and popular art form which <a href="https://online.ucpress.edu/mp/article-abstract/22/1/41/62190/Uses-of-Music-in-Everyday-Life?redirectedFrom=fulltext">accompanies our daily lives</a>.</p> <p>Advertisers have long understood the popularity and emotional power of music and used it to sell us things. Much time – and money – is spent on securing the right soundtrack to adverts in a bid to boost sales, such as when Microsoft <a href="https://www.bloomberg.com/news/articles/1999-05-23/sing-a-song-of-selling?leadSource=uverify%20wall">spent a reported US$3 million</a> (£2.4 million) to use The Rolling Stones’ song Start Me Up as part of their advertising campaign for Windows 95.</p> <p>So how do companies choose the right music for their product? And why is it such a valuable ingredient in the mission to make us consume?</p> <p>Research suggests that the specific qualities of music as an art form enhances the science of selling. As one researcher <a href="https://onlinelibrary.wiley.com/doi/10.1002/mar.4220010303">puts it</a>: “Music […] is the catalyst of advertising. It augments pictures and colours words, and often adds a form of energy available through no other source.”</p> <p>Other <a href="https://link.springer.com/chapter/10.1007/978-3-531-18916-1_19">studies have shown</a> how music transports, underlines or amplifies the persuasive message of adverts. Used well, it creates memorable commercials which influence our attitudes to a product or service.</p> <p>Take the visually simple but <a href="https://www.youtube.com/watch?v=J6bGnSEwdKY">compelling advert</a> for Air France, with the soundtrack of Mozart’s Piano Concerto No. 23. It projects grandeur and elegance, in the hope that viewers will associate those qualities with the airline.</p> <figure><iframe src="https://www.youtube.com/embed/J6bGnSEwdKY?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p><a href="https://journals.sagepub.com/doi/pdf/10.1177/1470593117692021">My research</a>, which looked at hundreds of viewer comments about the music used in advertising, suggests it was successful. Air France’s use of a sophisticated piece of classical music created a direct perception of a sophisticated and premium airline.</p> <p>This is supported by other <a href="https://academic.oup.com/edited-volume/38632/chapter-abstract/335307151?redirectedFrom=fulltext">research</a> which suggests that music which matches the main message of an advert has a positive effect on consumer engagement. This alignment, known as “musical congruity”, can result in enhanced attention, a positive emotional response, and improved brand recall, ultimately enhancing the effectiveness of an advert.</p> <h2>Down memory lane</h2> <p>Music is also effective at triggering <a href="https://journals.sagepub.com/doi/abs/10.1177/1470593114521451?journalCode=mtqa">feelings of nostalgia</a>. The extent to which music arouses emotional memories – “musical indexicality” – in adverts creates associations with consumers’ past experiences.</p> <p>The music for <a href="https://www.youtube.com/watch?v=_NwBcCUh24I">an advert</a> for Old Navy inspired <a href="https://journals.sagepub.com/doi/pdf/10.1177/1470593117692021">positive comments</a> based on viewers’ memories. A good choice of music allows businesses to tap into this nostalgia for commercial benefit, and my <a href="https://journals.sagepub.com/doi/pdf/10.1177/1470593117692021">research suggests</a> that music with autobiographical resonance can be particularly effective.</p> <p>Another example of this is when <a href="https://www.youtube.com/results?search_query=pink+moon+vw">Volkswagen used</a> Nick Drake’s <em>Pink Moon</em>.</p> <figure><iframe src="https://www.youtube.com/embed/_-kqUkZnDcM?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <p>As one viewer commented: “Rarely do I get sentimental with commercials, but this one takes me back to the time when I was dating my wife and when we were first married. We used to take drives like this in the mountains and I remember looking at her beautiful face in the moonlight. The music is perfect. The sentiment is perfect.”</p> <p>(In this case, the 1999 advert also had a big impact on Nick Drake’s popularity, with album sales <a href="https://www.rollingstone.com/music/music-news/nick-drake-pink-moon-song-volkwagen-commercial-182739/">dramatically increasing</a> after the advert’s release. Drake, who died at the age of 26, never saw commercial success in his lifetime.)</p> <h2>Commercial clash</h2> <p>But using music to advertise products doesn’t always work. For one thing, music can infiltrate the mind, repeat itself continuously and become extremely difficult to dislodge.</p> <p>This is why we can’t get some jingles out of our heads for ages. Involuntary and repetitive exposure to a piece of music can quickly reach the point of annoyance.</p> <p>The use of popular music in advertising can also provoke arguments around <a href="https://journals.library.columbia.edu/index.php/currentmusicology/article/view/5206">the tensions</a> between artistic endeavour and commercialism. Some people believe a work of art should not be used for the pursuit of profit.</p> <p>In fact, the findings of my study on viewer comments showed that consumers sometimes passionately oppose the use of music by revered musicians being used in adverts, as they believe that doing this undermines its aesthetic integrity.</p> <p>For example, Nike’s use of the The Beatles’ song <em>Revolution</em> was seen by some as exploiting John Lennon’s lyrics to sell shoes. It made some Nike wearers so angry that they boycotted the brand.</p> <p>One wrote: “This is disgusting. Shame on Nike for exploiting priceless art. I will never buy another Nike shoe again.” Another said: “John didn’t mean change the brand of your trainers!”</p> <p>So advertisers need to be careful. For while the right choice of music can attract customers, boost sales, and inspire brand loyalty, the wrong choice can create something of a backlash. For many people, music is precious, and using it as a marketing tool does not always have harmonious results.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/203856/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/morteza-abolhasani-1346513">Morteza Abolhasani</a>, Lecturer in Marketing, <a href="https://theconversation.com/institutions/the-open-university-748">The Open University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-soundtrack-to-selling-why-advertising-with-popular-music-needs-to-be-pitch-perfect-203856">original article</a>.</em></p>

Music

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Kendall Roy’s playlist: why hip hop is the perfect counterpoint for Succession’s entitled plutocrats

<p><em><a href="https://theconversation.com/profiles/j-griffith-rollefson-952418">J. Griffith Rollefson</a>, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a></em></p> <p>From the very first minutes of HBO’s hit drama series, <em><a href="https://theconversation.com/succession-how-true-to-life-is-the-tv-series-170139">Succession</a></em>, hip hop is used to underpin, juxtapose and comment on the story of corporate intrigue, capitalist entitlement and white privilege.</p> <p>Just as a hip hop beat underscores the classical piano lines to <a href="https://www.youtube.com/watch?v=77PsqaWzwG0&amp;ab_channel=HBO">the show’s theme song</a> by composer Nicholas Britell, hip hop’s swaggering braggadocio acts as a counterpoint to the Roy family’s rarefied worlds of high finance and plutocratic untouchability.</p> <figure><iframe src="https://www.youtube.com/embed/3eTTkxM8QLE?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">The first scene of Succession’s pilot episode.</span></figcaption></figure> <p>Recalling the opening scene to <em>Office Space</em> (1999) – which begins knee-deep in cringey, white boy, <a href="https://www.youtube.com/watch?v=XASNM1XEQPs&amp;ab_channel=JoseHernandez">gangsta karaoke</a> – Succession’s first episode introduces wannabe-protagonist Kendall Roy (Jeremy Strong) with a similarly embarrassing set piece. The businessman is riding in the back of a limo, listening to <em><a href="https://www.youtube.com/watch?v=ny6hwUOFvlw">An Open Letter to NYC</a></em> by the Beastie Boys, as the hustle and bustle of Manhattan rolls by.</p> <p>But when the backing track fades, <a href="https://www.youtube.com/watch?v=3eTTkxM8QLE&amp;ab_channel=OpeningScenes">Kendall’s own voice is revealed</a>, thin and childish, rapping along to the lyrics about skyscrapers and Wall Street traders. This wannabe hip hop businessman persona is at the core of Kendall’s deeply conflicted character.</p> <p>This persona is in full bloom in a memorable season two episode, where Kendall performs L to the OG, a rap tribute to his father Logan Roy (Brian Cox), earning him the nickname “Ken.W.A.” from brother Roman (Kieran Culkin), a la the infamous Compton rap group NWA.</p> <p>As I explain in my book, <em><a href="https://criticalexcess.org/">Critical Excess: Watch the Throne and the New Gilded Age</a></em>, corporate board rooms and <a href="https://www.dukeupress.edu/the-real-hiphop">hip hop ciphers</a> are no longer as incompatible as they might seem. This is exemplified through American rap superstars Jay Z and Kanye West’s (now known as Ye) collaborative “<a href="https://genius.com/Jay-z-and-kanye-west-otis-lyrics">luxury rap</a>” album, <em>Watch the Throne</em> (2011).</p> <figure><iframe src="https://www.youtube.com/embed/6dUDQTc-9kM?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Kendall rapping in season two of Succession.</span></figcaption></figure> <p>In season four, <a href="https://www.youtube.com/watch?v=GNbfEC-AeHs&amp;ab_channel=ob9RJ2mJhoMPHH">Kendall listens</a> to <a href="https://www.youtube.com/watch?v=IHiFMW8s6zk&amp;ab_channel=JAYZ-Topic">Jay Z’s <em>The Takeover</em></a> (2001) on his way to work in the ATN news studio. It’s not surprising that Jay Z is a favourite. The rapper-turned-entrepreneur once rapped the lines: “I’m not a businessman, I’m a business, man!” in his verse on Ye’s <em><a href="https://www.youtube.com/watch?v=aI0jNu-G5Hw&amp;ab_channel=KanyeWest-Topic">Diamonds from Sierra Leone</a></em> (2005), an attitude it’s easy to imagine Kendall aligning himself with.</p> <p>It’s also no coincidence that this dysfunctional family is named Roy, French for “king”, another link to Watch the Throne and the hustle to become “<a href="https://www.complex.com/music/2020/05/who-is-king-of-new-york">king of New York</a>”.</p> <p>Real-life media mogul family, the Murdochs, are widely believed to have <a href="https://www.vanityfair.com/news/2023/04/rupert-murdoch-cover-story">inspired <em>Succession</em></a>. But the hip hop connection is particularly uncanny. In 1995, Rupert Murdoch’s youngest son, James, bankrolled the hot new hip hop label Rawkus Records. Soon thereafter Murdoch’s News Corp bought a majority share in Rawkus and artists reportedly <a href="https://www.theguardian.com/media/2011/jul/11/james-murdoch-hip-hop">started complaining about unpaid royalties</a>.</p> <h2>Hip hop as Kendall’s hype music</h2> <p>Rap music is <a href="https://www.jstor.org/stable/10.5406/musimoviimag.2.1.0026">repeatedly used</a> to show Kendall’s need for a boost of confidence – a need once satisfied by <a href="https://www.youtube.com/watch?v=y9gIa3Xqycg">his substance abuse</a>.</p> <p>Hip hop pioneer <a href="https://www.allmusic.com/artist/krs-one-mn0000359119/biography">KRS-One</a> reportedly once likened hip hop to a “<a href="https://floodmagazine.com/42937/quelle-chris-being-you-is-great-i-wish-i-could-be-you-more-often/">confidence sandwich</a>” for its ability to help America’s forgotten underclasses find the strength to get up and fight the good fight, from enduring the daily grind to organising for a better world. But what happens when this swag burger is blaring in the ears of an out-of-touch CEO?</p> <figure><iframe src="https://www.youtube.com/embed/GNbfEC-AeHs?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Kendall listening to Jay Z’s The Takeover.</span></figcaption></figure> <p>As the late, great Black music critic <a href="https://www.penguinrandomhouse.com/books/176649/everything-but-the-burden-by-edited-by-greg-tate/">Greg Tate</a> suggests, hip hop has been a site of “the Elvis effect” for decades, with white artists and businessmen profiting mightily from Black creative cultures. This history stretches back to rock and roll, jazz, blues and beyond.</p> <p>The boost that hip hop gives him allows Kendall to do horrible things. This echoes the way hip hop group De La Soul describes so-called “crossover” music as a “<a href="https://www.youtube.com/watch?v=n0X2h56qlG4&amp;ab_channel=DeLaSoulVEVO">double cross</a>” on their concept album <em>Buhloone Mindstate</em> (1993).</p> <p>As Kendall exemplifies again and again, when hip hop’s witty but often crass wordplay is decontextualised by white men, it almost always comes off as disrespectful frat boy voyeurism. Indeed, London rapper, Roots Manuva recently retweeted a nice <a href="https://twitter.com/TheWrongtom/status/1654768980828082177?s=20">case in point</a> on the eve of another high profile “succession” – King Charles III’s accession to the British throne.</p> <p>So while established rapper <a href="https://www.redbullmusicacademy.com/lectures/pusha-t">Pusha T</a> has recently collaborated with Britell on <a href="https://www.youtube.com/watch?v=sF5IU-Pyn2A&amp;ab_channel=PushaTVEVO">a remix of <em>Succession</em>’s theme song</a> and while Jay and Ye continue to infiltrate the rarefied white spaces of corporate board rooms and <a href="https://www.youtube.com/watch?v=jLmQ57mEGFs">seats of political power</a>, these relationships <a href="https://www.penguinrandomhouse.com/books/176649/everything-but-the-burden-by-edited-by-greg-tate/">remain deeply asymmetrical</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/205773/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/j-griffith-rollefson-952418">J. Griffith Rollefson</a>, Professor of Music, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a></em></p> <p><em>Image credits: HBO</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/kendall-roys-playlist-why-hip-hop-is-the-perfect-counterpoint-for-successions-entitled-plutocrats-205773">original article</a>.</em></p>

Music

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Picture perfect property hits the market

<p dir="ltr">Casa Campana, the “most Instagrammable” house in Australia, has returned to the market in search of a new owner.</p> <p dir="ltr">The Nunderi property, located between the Gold Coast and Byron Bay at <a href="https://www.domain.com.au/61-garden-avenue-nunderi-nsw-2484-2018539383">61 Garden Avenue</a>, comes equipped with more than just four walls and a roof - it also boasts a following of almost 20k on social media. </p> <p dir="ltr">And while no price has been listed for the stunning property, offers are likely to settle somewhere in the millions, as it last sold in mid-2022 for $3.3 million. </p> <p dir="ltr">The property has demanded attention for its picture perfect appearance, for savvy social media models to hire as a set, for engaged couples to lock in as the venue for their big day, and for people seeking the ultimate holiday-home-away–from-home. </p> <p dir="ltr">Despite the home’s popularity, it is a “verdant oasis of the utmost tranquillity and privacy”, according to its listing. </p> <p dir="ltr">Inspired by the Mediterranean lifestyle, it features “stylish surroundings, sublime interiors, and stunning backdrop that will be excitingly familiar to some” across 1.31ha.</p> <p dir="ltr">“Quietly unassuming from street level”, the white-on-white home is “set against a backdrop of lush rainforest” with a series of “curved edges, archways, whitewashed timber floors, and expanses of glass” to both draw the eye and “frame the outdoors in a living canvas to behold from every vantage point”.</p> <p dir="ltr">The bright and breezy property has an open floor plan, with living and entertaining areas throughout, with “abundant natural light” to spark the feeling of being part of the “laid-back hinterland lifestyle without compromise”.</p> <p dir="ltr">With four bedrooms, an entertainer’s kitchen and butler’s pantry, and a resort-style master suite with outdoor terrace, as well an entire second-level studio for work and wellness, Casa Campana is prepped for groups and families of all sizes.</p> <p dir="ltr">The fun doesn’t stop indoors, either, with “custom design and jaw-dropping features” in place to amaze outside. From an outdoor pool to an entertaining pavilion with an outdoor kitchen, pizza oven, and abundant seating, visitors can rest assured that they won’t be missing out on any of their home - and holiday - luxuries. </p> <p dir="ltr">And for anyone who might be looking to explore what lies beyond, the property is just 15 minutes from Cabarita Beach, 25 from the Gold Coast’s Coolangatta International Airport, and 40 from Byron Bay. </p> <p dir="ltr">And as the listing states, all of these features come together to create “the opportunity to truly live your best life!” </p> <p dir="ltr"><em>Images: Instagram</em></p>

Real Estate

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Four ways to mix up your fitness routine

<p>More Aussies in their 60s are choosing to turn up the heat at the gym than the bowling green. Here's why.</p> <p>The image of retirees spending their time playing lawn bowls and pruning back the hydrangea stems as part of their winter garden maintenance have been replaced with over 60s pumping it out at the gym.</p> <p>A recent study by over 50s insurer Apia found that older Aussies were almost five times more likely to regularly attend a gym or fitness group than they are to play bowls down at the local RSL club.</p> <p>Apia’s David Skapinker says many people tend to think that the lifestyles of older Australians have not changed much since our grandparent’s generation, when in fact they’ve changed quite dramatically.</p> <p>“Three quarters of our over 50s say they regularly walk to keep physically active and 14 per cent attend a gym or fitness group once a week or more, while just three per cent play bowls,” he reveals.</p> <p>The survey found that Aussies between 65 and 69 are the most likely to attend a gym or fitness group, which may indicate more free time as people reach retirement. With that in mind, here’s a few activities and classes you can try at the gym to get the blood pumping.</p> <p><strong>Hit the weights</strong></p> <p>This area isn’t just for those younger men who like to show off their muscles in tank tops. It’s for you too. Strong muscles don’t just make it easier to open that tight jam jar, they’re an important part of your health and fitness at every age. Muscles keep your bones strong, which is especially important as you get older as they are a powerful remedy to frailty and potential falls. You don’t need to pick up big 20 kilogram weights.</p> <p>Grab the dumbbells, which come in a range of weights, and do simple exercises, like bringing your arms from your hips to your chest. If you’re unsure about certain exercises, ask one of the gym’s personal trainers to show you a couple of different moves. You’ll feel the difference in no time. It doesn’t take long to build muscle, so nurture it by working at it and eating right.</p> <p><strong>Do some laps</strong></p> <p>Swimming is a great low-impact activity that you can do at any age. While it works a number of muscles in your body, it has also been shown to improve mental fitness. The next time you’re at the gym, why not jump in the pool and do some laps. It’ll keep your heart rate up but will take some of the impact stress off your body, which is important for those with joint pain or discomfit.</p> <p>Swimming also builds endurance, muscle strength and cardiovascular fitness while helping you maintain a healthy weight, a healthy heart and lungs. Some gyms also offer group exercise classes in the swimming pool, which can offer a similar low-impact workout. Whether you like backstroke, breaststroke or freestyle, change up your gym routine by doing a session in the pool.</p> <p><strong>Get into your dancing groove</strong></p> <p>Have you tried a Zumba class? The Latin-inspired dance fitness classes are popular with Aussies because they combine exercise and fun. While it’s usually a high intensity routine that incorporates fast and slow rhythms to achieve a balance of cardio and muscle-toning benefits, there are classes tailored for beginners and older Aussies.</p> <p>Check with your gym to see if they offer these specialised classes, which will be a low impact, low intensity version but with all the benefits of being a total body workout. Swivel those hips and move those feet to a South American beat that’s full of fun.</p> <p><strong>Bring the mind and body together</strong></p> <p>Yoga continues to attract fans all over the world for good reason. With a focus on breathing and calming the mind in connection with physical postures, the discipline is great for relaxation and as a form of physical activity. You’ll find that after a week at the gym, your muscles may be sore and a yoga class at the end of the week can be the best way to iron out those kinks.</p> <p>There are a number of different styles of yoga, so choose one you feel comfortable with. A common yoga class will usually involve an introduction, including some breathing exercises, a physical warm up, yoga postures and movements, and the best part, a bit of relaxation or meditation to finish off the session.</p> <p><em>Images: Getty</em></p>

Body

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Gluten-free bride roasted over wedding day menu

<p>A gluten and dairy-free bride has copped a roasting online for sharing what she ate on her special day.</p> <p>According to the <em>New York Post</em>, Sam Cutler, the creator of The Fit Fatale community, revealed everything she consumed on her wedding day in a video on TikTok, including green protein smoothies, salmon and vegetables and gluten, dairy, and sugar-free chocolate wedding cake.</p> <p>Cutler and her husband welcomed guests to enjoy a taco bar during the reception, as well as a rosé that, she emphasised, has a low sugar content.</p> <p>Her video quickly went viral, attracting over four million views on TikTok and more than 3,000 likes on Instagram.</p> <p>Cutler began her fitness and wellness journey about four years ago, she wrote on her website, after she suffered “a severe concussion and brain trauma from a fitness accident”.</p> <p>As she focused on her own health and wellness, she started sharing tips to encourage others to “find balance daily through a healthy lifestyle and stillness”.</p> <p>The content creator described herself as a “health-focused bride”, but numerous viewers felt she’d gone too far.</p> <p>“Your wedding day is supposed to be enjoyable,” one commented on the clip.</p> <p>“Bro ONE DAY IS OKAY,” another stressed.</p> <p>Others dubbed Cutler’s wedding “sad” and “insane”.</p> <p>“Can you imagine going to a wedding and on the tables are anti-bloating gummies?! Byyyyeeeeeeeee,” one person said.</p> <p>One user pointed out the bloat pills, which had been placed on the tables at the reception for guests, explaining it made them “so upset”.</p> <p>Some came to Cutler’s defence, arguing that “she was eating and drinking pretty constantly throughout the day”.</p> <p>“If she’s paying for an expensive wedding then she should eat what she can eat and likes,” one exclaimed.</p> <p><em>Image credit: TikTok</em></p>

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