Home' Navy News : October 25th 2012 Contents Are you relocating in 2012?
Have you completed your Application
for Relocation (AFR)?
Toll Transitions Case Managers are standing by to help. It is
important to complete your relocation documentation as soon
as possible, especially if you are relocating during the peak
posting period and your preferred moving dates are to be
met. You must include your preferred dates on your AFR, as
until we have actual dates we cannot start your relocation.
The priority of your Toll Transitions Case Manager is to
ensure that you are fully informed and supported throughout
the relocation process.
In addition your Case Manager will explain the Full and
Partial Unpack option which is new in 2012. If you choose
a full unpack, the removalist will unpack all cartons packed
by them at your uplift location. If you choose a partial
unpack, only cartons containing breakables as agreed at
the uplift will be unpacked by the removalist, with all other
cartons unpacked by you.
Complete your AFR online now at www.tolltransitions.
com/defence and your Case Manager will contact you to
get things moving.
If you have any immediate questions or concerns, please
contact us on 1800 819 167
The posting season is here!
Don't stress out
We are here to help
you all the way
Legacy will receive
$1 for each Application
For Relocation (AFR)
entered online via Toll
from 1st July to 31st
December 2012. Our
aim is to raise more than
$10,000 in the coming
peak posting period.
In addition to helping
Legacy, you will also go
into a monthly draw* for
a Valet Unpack Service.**
Help us raise vital funds
*Terms and Conditions apply.
**Valet Unpack Service includes:
Furniture arranged in each room,
beds made, goods unpacked and
put away in cupboards, bench tops
wiped down, cartons fully emptied and
collapsed ready for collection
Toll Transitions: Freecall 1800 819 167
October 25, 2012
WHEN we are young, keep-
ing fit is easy and enjoy-
able, but as we get older
it is harder and definitely
not as much fun.
Health benefits come from many of
the activities we enjoy in our prime --
we can exercise every day of the week
and our speed, endurance and recovery
times are at an optimum.
Anyone of any age can be consid-
ered fit, but in our 40s, 50s and 60s
age matters as it affects our strength,
speed and endurance.
Physical declines associated with
aging are not inevitable but are mainly
due to a detraining or deconditioning
effect, which comes from a decrease in
exercise levels, frequency or intensity.
WO2 Stuart Laughton, of 8CHC,
has been a PTI for nearly 30 years and
said older Defence members needed
to do regular exercise to help maintain
their strength, flexibility and balance.
"It shouldn't be a case of having to
get back into it as you shouldn't ever
drop your standards or let yourself go,"
"It only takes a couple of weeks
without exercise to start losing your
fitness levels as our muscles waste and
our joints lose their flexibility.
"Physical and mental wellbeing
and a healthy, balanced diet are all
central to maintaining overall fitness."
Being overweight or underweight
also reduces levels of fitness.
When we are overweight our bodies
have to work harder to function properly.
Being underweight is not any
healthier as it means the body lacks
the capacity to perform efficiently.
Weight training can help maintain
muscle tone and strength, however,
cardio work outs such as hill running
or interval training can condition the
aerobic and the anaerobic systems,
which can lead to dramatic fitness
WO2 Laughton said focusing on
core strength and body weight exer-
cises such as chin-ups, dips and sit-ups
would also improve results.
"It's easy to set up a circuit for
yourself and it's also a benefit to be
able to lift your own body weight out
of trouble," he said.
"We don't want you to smash your-
self, cause yourself injury by lifting
heavy weights or try to become a com-
"Defence wants you to maintain
your fitness for all your years of ser-
vice, but we also want you to think
beyond that and live a long and
Age no barrier to fitness
Don't let age get in the way of physical fitness
and health, CPL Mark Doran reports.
SWEAT IT OUT: FSGT John
Mace does cardio training
at the Russell Gymnasium
and knows the importance of
Photo: LAC Bill Solomou
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