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Archie Graham Community Centre
May 2020
Phone: 03 55594 920 E-mail: [email protected]
By staying connected as a community, we reduce loneliness
It is important to keep connected as a community, even while physically distancing. You can do this by taking the following simple steps.
Stay informed. Use information from reputable sources including the Australian and Victorian Health Departments
Support others in your community. Look out for your neighbours and family members.
Where possible, keep connected to your family, friends and work colleagues through phone, email and social media.
Do not panic buy foods, medicines or other goods. Hoarding can harm vulnerable people and communities. www.dhhs.vic.gov.au/coronavirus
A message from Richard Stone
To all our current and future users of the Archie Graham Community Centre, I hope you are all keeping safe and well during these challenging times.
On behalf of the team here at Archie, we miss not having you here, but we know it is the safest course at the moment.
Even though you are not physically here, we still want to have contact with you. The team has been working to ensure we can still connect with you via our regular newsletters, follow-up phone calls and online programming options.
I also want to encourage you to keep in contact with us at Archie Reception (see contact phone and email details at bottom of the page). This maybe with ideas of other ways we can connect with you. Importantly if you or someone you know needs to access any additional supports please do not hesi-tate to contact us, and we will see how we can help.
We are here for you and the community as we work through this difficult period together.
Take care.
Richard Stone Manager Capacity, Access and Inclusion Warrnambool City Council
If you can stay home, you must stay home
Most people are comfortable to keep in touch with family and friends by talking on the phone.
If you have a smartphone, are you making video calls? It is easier and more affordable than you think. To learn how - go to page 8.
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Archie Gentle Exercises
Archie Group Fitness Instructor Michelle Steere demonstrates a balance and mobility routine that you
can safely do daily. If you are new to exercise or re-starting exercise after some time, start gently and
listen to your body.
1. Heel raises and toe raises
2a. Side toe tap 2b. Side leg raise
3a. Stand on single leg, support 2x chairs 3b. Stand on a single leg, chair close by for support
4a. Tandem balance 4b. Heel to toe balance
EXERCISE VIDEOS
The Archie Home Exercise sessions are regularly upload-ed to the Warrnam-bool Connect Face-book Page.
These videos are also accessible via the Warrnambool City Council Webpage.
Click on the link: www.warrnambool.vic.gov.au/archie and click on the Home exercise Link as highlighted below.
If you are requiring assistance with locat-ing the home exercise videos please call Reception: 55594920
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Archie Gentle Exercises continued
5. Supported squat 6. Bent leg lift, flex and point the foot
7. Leg extension, flex and point the foot 8. Extend arms to open chest then
press hands together
9. Lean forward to stretch lower back 10a. Side bend, bent arm 10b. Side bend, extended arm
11. Calf stretch 12. Hamstring stretch 13. Shoulder stretch 14. Back stretch
We are really keen to hear from all who have given the Home Exercises a go. Ring Archie Reception on 5559 4920 or email us at [email protected] and let us know. - Clare & Michelle
MINDFUL SEATED MOVEMENT
Movement is one of the simplest ways of keeping the mind calm and clear, whilst keeping
the body mobile and strong. Repeat the following exercises daily.
GROUNDING
Place both palms, face up on your thighs. Relax
your shoulders and allow the chair to support
your back. Take 10 gentle breaths, observing
your breath.
After 10 breaths, place your palms onto the
sides of your lower ribs.
As you inhale, feel the ribs expanding into your
hands. As you exhale, feel the hands follow the
ribs. Repeat 10 times.
SUPPORTED SQUATS
Stand with your feet slightly wider than your
hips and turn the toes out.
Keep the spine long, shifting your weight into
your heels, whilst keep your toes on the floor.
Bend the knees, whilst maintaining a long spine.
Hold for 5 seconds. Pushing down through your
heels, slowly stand back up. Repeat 5 times.
GENTLE CORE ACTIVATION
Come into a supported squat. Draw the navel in towards the spine, lift up through your pelvic floor
and straighten one arm. Squeeze the shoulder blades together and feel the compression through
the abdomen. Hold for 3 seconds, then release the hand to the chair. Repeat 10 times.
GLUTE ACTIVATION
Place 1 foot between both legs of the chair.
Keep the spine long and lift your right leg up,
rotate the foot outwards, squeeze the buttocks
together and hold for 5 seconds. Lower the foot
down and alternate to the left side. Repeat both
sides 5 times.
Compiled by Yoshi Inada-Lane (Chiropractor and yoga instructor)
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Gentle Exercise - Mindful Seated Movement
Community Access to Food
Meals on Wheels Service
Food Hampers and Vouchers
Priority Assistance Services
Warrnambool City Council
Delivered within the Warrnambool City area
Contact 5559 4878 or email
Woolworths Priority Assistance
A Priority Assistance Service is being offered for eligible customers including
seniors, people with a disability and those with compromised immunity who
are required to self-isolate.
To register visit: www.woolworths.com.au/shop/discover
/priorityassistance
Coles Priority Assistance
Coles are providing an online priority service for their most
vulnerable customers. This means that customers who cannot shop in-store can have
groceries delivered to their home.
For more information, visit www.cole.com.au/customernotice
#coles-online
Anglicare
Food packs available via phone interview.
The emergency relief centre is open Mon-Fri 10am – 11:50am
Contact 0437 531 997
West Warrnambool Neighbourhood House
Food packs available for those living in West Warrnambool / Dennington area.
Contact Jill Bourke 0418 944 276
Salvation Army
Food vouchers & food hampers available
Call to make appointment Mon -Thurs
Contact 5564 9111
Bethany
Food packs available for emergency relief
Must call 9am Monday for appointment
Contact 1300 510 439
St Vincent De Paul Warrnambool
Available to provide assistance in
accessing food
Contact 5561 0767
Thanks to the South West Healthcare Health Promotion Team for preparing this resource.
Queries about Community Access to Food Services listings are welcome by contacting Archie Recep-tion Staff on 5559 4920
T
FRUIT and VEG
Merri Banks Market Gardens Online orders only www.merribanks.com/
Credit card payment with purchase
Volcano Produce Online orders with credit card payment e: [email protected]
Materias Fruit & Veg e: [email protected] Phone orders: 5562 7502
Credit card payment over the phone
King Coles Fruit & Veg
Email orders [email protected] or phone 5562 2991
BUTCHERS & SEAFOOD
Lucas Brothers Butchers Email order: www.lucasbrothersbutchers.com.au Phone orders: 5562 2217 Credit card payment over the phone
Meat Barn
Email order: www.themeatbarn.com.au Phone orders: 5560 5700 Credit card payment over the phone
Norfolk Butcher
Facebook page to order or Phone 5562 4580 Credit card payment over the phone
All Fresh Fish
Email order: [email protected],au Phone orders: 5562 6633 Credit card payment over the phone
If you know of a Fruit & Veg Business, Bakery, Butcher or Seafood business we have missed on this list, please let us know. E: [email protected] or call Archie Reception on 55594920
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THANK YOU for STAYING HOME. You have made a big difference to the safety of our Warrnambool Community. Check out the local businesses who are home delivering to your door.
How does it Work?
1. Order items online, by email or phone call
2. Provide your home address and any delivery details (EG: please leave delivery on bench beside front door).
3. Arrange payment method; pay-ment by credit card enables ‘NON CONTACT’ Delivery
4. Make sure you wash F&V and wipe or replace wrapping on
other produce for storage
5. Wash hands with soap after un-
packing items
BAKERY / BREAD
Central Bakers Delight Ring/text your order to 0498 070 142 Credit card payment over the phone
East Bakers Delight Phone orders: 0406 427 165 Credit card payment over the phone
Bakers Delight Norfolk Plaza Email orders [email protected] Phone orders: 5562 7502 Credit card payment over the phone Car park pick-up: we will put your bread in the boot of your car.
Brumby’s Bakery
Email orders together with fruit & veg at [email protected] or Phone orders: 5562 7502 Credit card payment over the phone
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The world is pretty topsy-turvy right now, because of the global panic around coronavirus (COVID-19). If you’re feeling overwhelmed or stressed by it all, be reassured that this is a very normal response.
However, it’s important to go easy on yourself and to take time for self-care. Beyondblue put together this list of self-care activities that you can do from home.
They’ll help you feel a little better and give you a sense of control during a very uncertain time.
TOP TEN TIPS from Beyondblue
1. Stay active It’s well known that exercise is really good
for both our physical and mental health.
2. Take 10 to be zen When we’re stressed about
something (such as coronavirus), our thoughts tend to speed up. Taking 10 minutes or so to practise mindfulness can help produce a sense of calmness.
3. Chat with your mates Even if an in-person
meet-up is off the table, try to stay in touch with your mates via text, Messenger, WhatsApp, FaceTime, or (gasp!) a good old-fashioned phone call. Ask them how they’re feeling and share your own experience if you feel safe to do so.
4. Check out forums If you’re feeling (or literally
are) isolated, jump on to the Beyondblue/Reach Out online forums
5. Make a homemade meal Good nutrition is
always important, but during stressful times there’s nothing better than a tasty, healthy homemade meal – especially if you made it yourself.
6. Take a break from the news Between the
news and social media, we’re all feeling saturated by coronavirus updates right now. It’s important to stay informed, but try to limit your media intake to 1-2 times a day. Use trusted news sources
7. Make a music playlist Make a playlist with your fa-
vourite songs - happy listening!
8. Declutter for five minutes Instead of trying to
overhaul your whole space in a day, try decluttering for five mins a day. Pick a shelf, start with or pick up five things & find a home for them.
9. Watch or read something uplifting Distrac-
tion can be a good thing. Watch something that you find uplifting and allow yourself to zone out from what’s going on in the world
10. Learn something new Have you wanted to get
into drawing or learning a musical instrument? Now’s a great time to start. Be curious, keep learning - it can be a wonderful distraction.
Top Tips for Self-care
Face-to-face 1:1 Technology Support at Archie is ON HOLD
The risk of spreading / contracting COVID-19 means that face-to-face 1:1 technology support with Archie Volunteers is ON HOLD.
Online technology opens up a new world of access to information, entertainment and connection opportunities with family and friends. We are currently exploring ways to provide REMOTE 1:1 online or telephone support for people with our Archie Volunteers. Please watch this space!
EXPRESSIONS OF INTEREST IN HAVING TECH SUPPORT FROM ARCHIE VOLUNTEERS: contact Clare at Archie Reception on 5559 4920, to talk about the type of device you have and the type of technology support you need. By getting clarity about what people need, we will endeavour to provide the relevant volunteer support.
Self Help:
Join thousands of Australians who are taking our free courses on everything from how to access the internet, using your device and keeping in touch with others online.
www.beconnected.esafety.gov.au
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Technology Support
Learn more about your phone - assistance for people 65yrs +
Do you have a phone that you only use for voice calls?
Imagine connecting with your children and your grandkids as well as other friends by video call while you are self isolating at home.
Would you like to use more of the functions on your phone, such as making video calls, but don’t know where to start?
Contact Pat Ph: 0418173854 or Debbie Ph: 0402713987 directly and they will talk to you and trouble shoot the problem you are having with your phone as required. If you have difficulty contacting Pat or Debbie, call Clare at Archie Reception on 5559 4920
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Technology Support
Free courses available on the Be Connected Website.www.beconnected.esafety.gov.au
The Be Connected website has self-help resources for those who have a device (computer, tablet or smartphone) with which to use the internet. If you do use the Be Connected website, please let Clare know what you used and how useful you found it by calling Reception on 5559 4920 or email [email protected]
The Archie Graham Community Centre has recently registered to become a Be Connected Network Partner and we now have access to resources for our Archie Volunteers to ‘upskill’ in order to provide technology support remotely. This is a work-in-progress.
IF YOU WANT SPECIFIC TECHNOLOGY SUPPORT Contact Clare at Archie Reception on 5559 4920, to talk about the type of technology support you need. By getting clarity about what people need, we will endeavour to respond with the required volunteer support. We hope to be able to provide remote technology support with our Archie volunteers very soon.
Support for West Warrnambool / Dennington Residents
If you live in the West Warrnambool or Dennington area, West Warrnambool Neighbourhood House is providing an outreach service together with Lifeline and Warrnambool & District Food-share.
For items such as: Blankets, Warm Clothes, Food Hampers, Toiletries, Books, Puzzles, Games and DVD
Contact Jill on telephone 0418 944 276 or via email: [email protected]
The role community radio plays as a space for connection and community coming together is really being highlighted during the COVID-19 crisis, as listeners are going outside less and less and need alternatives to the pandemic news for entertainment and connections.
Thanks to Matthew, one of Archie Graham Community Centre Staff who is also a 3WAY presenter, we have a list of programs broadcast on 3WAY and their broadcast dates and times for you to tune in to.
All programs currently going to air from 3WAY are from the Community Radio Network, which is a long established provider of overnight programming. Volunteer presenters hope to be back on air soon with the great variety of local programs.
2020 Victorian Seniors Festival Reimagined
Due to the COVID-19 crisis, the Victorian Government will redirect funds for the
2020 Seniors Festival to activities to promote mental health and wellbeing initia-
tives from 28 April to 31 October. Activities will be entertaining and will include
online concerts and dedicated radio content for older Victorians.
The 2020 Seniors Festival Reimagined will showcase weekly online broadcast-
ing of recordings made at home by a broad range of Festival performers and
presenters. The recordings will be branded ‘in the groove’ and will be hosted
by Bec Reid.Performers/presenters include Kutcha Edwards, Gram-O-Phonie
Brothers and Tania Kernaghan, Jane Clifton & Paul Williamson; Robyn Archer.
At the time of printing, weblinks for in the groove activities and radio stations
providing Seniors Festival programming are not available. Those interested
could ‘google search’ Victorian Seniors Festival Reimagined 2020 or contact
Archie Reception on 5559 4920 for more information.
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Community Radio
PROGRAM WHEN DETAILS
Good Morning Country Live
Monday to Friday
5am – 9am
The best in country music to kick-start your morning Incorporating Rural Livestock 05:30 & Rural News 06:05
The Mike McColl Show
Saturday 1-4pm Mixture of Pop, Rock and Country
Let the Bands Monday 2-3pm Military Bands, Brass bands & Concert Bands
Cinemascape Thursday 1-2pm Guests pass judgement on three films each week.
Arts Alive Monday 4-5pm National Perspective of the world of Arts and Culture, interviews of Authors, Writers and Painters.
AFL Multi-cultural football show
Friday 4.30-5pm
The full program for April for those with internet access CLICK HERE
GOOGLE SEARCH : Community Radio Network Program Guide April 2020. At time of printing May Programing was unavailable.
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ARCHIE CREATE & SHARE CHALLENGE
The ARCHIE CREATE & SHARE CHALLENGE draws on the combined creative, clever and
generous nature of our Archie Community, to ‘make something’ to share with others during
this time of COVID - 19 ISO (ISO = isolation:)
Clare made a crossword and is saving cuttings of favourite plants to share, Jenni designed a ‘spot the
difference photo challenge’ and the ‘Choose Kindness Always flyer’. Michelle is making new exercise
videos every week. The Archie Team wrote a poem about how much we miss you all!
ENTRIES: Get entries to Archie Reception by email: [email protected] Text to 0437 794 595 or post to us at Archie Graham Community Centre, Warrnambool City Council, PO Box 198, Warrnambool, VIC 3280. Make sure your name and contact details are on your entry.
PRIZES: entries will go into the running to win a prize of a mystery box of ‘goodies’ from local
businesses delivered to your door! Jenni, Michelle and Clare will tailor the mystery box to suit you!
Phone: 03 55594 920 E-mail: [email protected]
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Poetry is both creative and wonderful to share. Staff from Archie have collectively written various parts of the poem below. It flowed rather organically as the notes page was passed among us, with the invitation to ‘add your thoughts’. We hope it resonates with you in some way.
Create and Share - Poetry Challenge
POETRY CHALLENGE:
You are invited to put your pen to paper, or your fingers to the keyboard and create a poem that you would like to share with us at Archie. The poem is to be related to life during the COVID-19 pandemic. Depending on how many poems we receive, we will share them in the June Archie newsletter or on the noticeboards in the Tasty Plate Café. Send your poem to Reception Staff by email at the address below or post to Clare Vaughan, at Archie Graham Community Centre, PO Box 198, Warrnambool, VIC 3280.
We miss you… We’re missing having you all here at Archie…
We miss the early birds who greet us as we open the doors The ones in dressing gowns and frowns going directly to the pool and the friendly folk who seize the day with a mug of steaming tea and a chat about the news headlines and weather
We miss the steady stream of exercisers who swing by Reception before doing their fancy footwork, weights and balances. We miss the self-named ‘old f_ _ ts’ who workout with ‘Arnie’ for inspiration and the friendly ladies who dread the day Bron says they’re number 29! We miss those who move to the beat of their own drum in tai chi, chair yoga and moove and groove.
We miss the regular readers who have their favourite tables in the café. Those who tuck around the corner with the sun on their backs and the others who share the large tables with friends old and new.
The cyclists and groups of friends who come for a coffee and a scone; we miss you in the mornings.
We miss all who come for lunch from midday into the afternoon. Thanks to our Tasty Plate crew for the delicious meals. We miss your clever use of the vegies and herbs we grow at Archie and the way you cater for special dietary needs. You are ahead of your time!
We miss the card players, scrabble players and mah-jong players in the next room. The dancers, bowlers, singers, billiard players and knitters too. Each group has idiosyncrasies - they’re one of a kind.
We miss those who tend the gardens and the compliments from those who appreciate the courtyards being tended.
We miss the smell of artists oil paint on Friday mornings and the ‘three amigos’ who regularly come to the movies and their ‘boss’ who is reliably on time and generous with the lollies.
We miss the volunteers who do so much behind the scenes. The name checkers, the safety checkers, the tech saavy mentors, the book swappers and hospitality queens, the newsletter folders and gardeners… we miss you all very much.
We miss the bus trips, the information sessions, going out to lunch and morning coffee talks. Those who hire our spaces for meetings and forums, we miss you too and we’re keen to have you back.
So what does all this mean? To miss a community space like Archie suggests that time spent here has been meaningful and time well spent. Archie truly is a place where ‘kindness’ is valued and ‘everybody belongs’ and that’s why we miss you all being here so much.
We look forward to welcoming you back when it is safe to do so.
- The Team at Archie
PS: there is a poet in all of us:)
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Create and Share: Photo Challenge
SPOT THE DIFFERENCE PHOTO CHALLENGE
How good are you at spotting subtle differences? Test your skills and see if you can spot the twelve differences in the above two images. Now this is where the photo challenge comes into play as you get to have some fun. We are inviting you to do as we have done above. We took an original photo of a space at home and then made subtle changes to the space. (Answers on back page of this newsletter).
TO ENTER THE CHALLENGE: text your photos (and the answers) to Archie Reception staff on 0437 794 595 or email them to [email protected]. Make sure your name and contact details are on your entry.
Our doors might be temporarily closed at the Archie Graham Community Centre
but our Reception Staff continue to be available 9am-5pm Monday to Friday to
respond to your phone calls and emails.
Contact us by phone: 5559 4920 or email: [email protected]
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Create & Share - A Crossword only Warrnamboolians can Answer.
PHOTO CHALLENGE ANSWERS
2 pom poms instead of 3 on yellow cushion; more hair on the head in painting on the wall; no shoes on the floor on right side; no lid on perfume bottle on right bedside table; no small black bottle on right bedside table; no Easter egg on right side of bedhead, no feather on left side of bedhead; no tea light under oil burner on left bedside table; no mobile phone charger under left bedside table, no tiny yellow shape on navy pillow on the left of the bed; yellow blanket is smaller, no blck cricket on right bed-side table.
CROSSWORD ANSWERS
Across 1. Lake Pertobe; 4. SWH; 7. Lady Bay; 8. Fram; 11. beachie; 12. ice; 14. Dirty Angel; 17. Ker-monds; 18. Silver; 20 Fletcher Jones; 22. Raglan; 23 Chitticks
Down 2.Kelp; 3.Tony; 4. Surfside; 5. Lava; 6. Ma-teria’s; 9.Maremma’s; 10. Thunder Point; 13. Moyjil; 15. T&G; 16, Surfing; 17. Merri; 21 May
