Exhale 03

exhale IT'S TIME TO TAKE A BREATH / ENJOY A DOSE OF FRESHNESS BY THE AVAALERS

GUS WORLAND Once He's Got You He's Gotcha4Life

WIN A TRIP TO New york FOR two AUS $7.95 | NZ $8.95

ISSN 2207 -5623

GOOD GENES OR LIFESTYLE Can you manipulate your genes to prevent illness?

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health & life people & places

food & drink

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The Low HI Diet

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Mood-Boosting Recipes

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A Few Good Men Three men join forces to help the men's mental health crisis in Australia

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Walking Holidays

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Drop Me in Snow

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The Byron

The new way to see scenic destinations and keep fit Heli-skiing takes you to the slopes off the beaten track A family stay at the iconic Byron at Byron

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The easiest diet to follow for long-term health

Healthy recipes that promote your happy hormones

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At Your Peak

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Beyond Competition

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How your lifestyle can affect your genes Olympic silver medallist Clinton Hill shares his story on retiring

Can it be cured?

Why real men are wearing pink this June

The Power of Pets

How pets can have a positive effect on our mental health

contents/

intro/

18 business & money 52

Lessons from the Best

How working in your Sweet Spot can improve performance and productivity at work

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So Money

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Have Your Cake & Eat It

Are you financially fit? Would you like to be?

How this cupcake business saved $30,000 in cash

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12 June is the launch of Men's Health Week, and Gotcha4Life.

Read how you can support Men's Mental Health and WIN a trip for two to New York!

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intro/ BREATHE IN GENTLY SLOWLY DEEPLY / EXHALE

We’ve Gotcha4Life!

Eight Australian men take their own lives every day. That's 3,000 futile deaths every year! This horrifying statistic has prompted the creation of an innovative new project which aims to encourage our brothers, husbands and fathers to offer and receive a MAN HUG. The AVAAL Group has teamed up with media personality Gus Worland to help save the lives of thousands of Australian men every year.

Gotcha4Life is a partnership between Gus Worland and AVAAL Group's co-founders Gareth Pike and Mike Charter, with the express aim of stopping men from taking their own lives.

Reducing this statistic is a cause close to the heart of Mike and Gareth, having recently lost a friend and business mentor to suicide.

TripleM radio personality Gus also lost a close mate and confidant this way several years ago.

Gus and all of us at the AVAAL Group are 100% behind making the MAN HUG a step towards helping save lives. Find out how you can help on page 12. Big Hugs!

Gareth, Mike & Kris

the Avaaler Team

exhale Co-founders Mike Charter Gareth Pike

Photographer Unsplash The AVAAL team

Creative Director Kris Abbey

Advertising Sales Emma Von Sperl +61 (0) 417 729 479

Production Manager Jane Pike

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Questions & feedback AVAAL Group Pty Ltd 2/3 Apollo Street Warriewood NSW 2102 Phone

+61 (2) 8919 2125 Email

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Exhale and AVAALER are registered trademarks of AVAAL Group. Reproduction of any of the Exhale magazine material without written permission from the publishers is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products. Cover price is recommended price only.

contributors/ Dr Katrina Warren

Dr Katrina Warren is Australia's most-loved vet. From saving pets' lives as a vet to appearances as resident vet on Totally Wild and Harry's Practice to a stint in the US as the star of Beverly Hills Vet and Housecat Housecall, Dr Katrina Warren is principal of the Wonderdogs Program.

David Keir

David is Founder and CEO of Freedom Road Travel Group, a global travel agency that crafts experiential travel itineraries around the world. With offices in Sydney, Brisbane, Los Angeles and Shanghai, they also specialise in creating unique China trips for corporate or leisure clients.

Blythe Rowe

Straight shooting Blythe has spent a large part of her career training and educating peopple on how to deal with 'the tough stuff'! Her company, Human Incite helps organisations create the right kind of riots within their workplace - to drive people performance, biz results and create awesome places to work.

Lisa McGuigan

Chef Peter Edmunds

Lisa is regarded as Australian wine royalty. A fourth-generation Hunter Valley winemaker, Lisa is one of just two women included on a list of Australia's 21 Most Inuential Liquor Identities.

Chef Peter is an expert in great food and great chocolate. His passion is creating a superior taste and the environmental beneďŹ t of quality organic food.

A talented French chocolatier and chocolate connoisseur. www.exhalepublications.com

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avaaler/

rob caslick/ Rob is co-founder of Two Good Co. A company whose vision is for no person in a refuge to feel unworthy of love. Their mission is to be the national provider of beautiful food and lifestyle products to domestic violence refuges and soup kitchens.

"I met Lisa McAdams through LinkedIn. I had been running a social enterprise food business that delivers meals created by chefs like Neil Perry and Kylie Kwong to women’s refuges. I reached out to Lisa, who now consults to corporates on domestic violence policy, and asked ‘Am I making a difference? ‘

For every care pack that is purchased, we are able to donate another care pack to a woman in a refugE. 8

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After our meeting, Lisa wrote me a letter. She had escaped an abusive partner with her young children and fled to a domestic violence refuge. She had suffered years of physical and emotional abuse. When she arrived at the refuge, she received a toiletry pack. For her, it wasn’t the fact that she'd forgotten to leave home with toiletries, it was the fact that the toiletries were tied in a perfect purple bow. The thought of someone neatening a purple bow for her demonstrated she had worth. This realisation was a pivotal moment in her healing.

We launched our Two Good Care campaign in Lisa’s honour in an attempt to recreate purple bow moments in women’s refuges across the country. For every care pack that is purchased, we are able to donate another care pack to a woman like Lisa in a refuge.

The gesture is far more than just a toiletry pack. One of the most debilitating things about domestic violence is that it strips someone of their self-worth. The women who receive the packs, complete with purple bow, know that the pack has been specifically purchased by someone who knows another pack will go to them.

Our dream is to stock the products in hotels across the country. A hotel in Perth, for instance, could be purchasing our products knowing they are also purchasing products that goes to a local Perth women’s refuge." Not only is Rob an AVAALER, his company Two Good Co. enables you to help others too. Check out twogood.com.au and see where you can make a difference too.

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W W W. F R E E D O M R OA DT R AV E L .CO M . AU Email: info@freedomroadtravel.com Phone: 1800 219 156 www.exhalepublications.com

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people and places/

WALKING TOURS - THE NEW WAY TO TRAVEL

people

a few good men/

by KRIS ABBEY

I want to help my mates, my son and all men by making a difference in mental health GUS WORLAND 12

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It isn’t breaking news that Australian men generally aren’t great at opening up and sharing how they feel. It’s been decades, centuries even, where society has ingrained in our boys that they need to be tough, to keep their emotions in check, not talk about their problems and certainly not cry! It’s seen as a sign of weakness to reach out to someone for help.

This emotional restriction dictates to boys - who grow up to be men – that it’s somehow uncool to speak from their heart and talk about their feelings. This has long-term consequences for their personal lives and their relationships. And it’s just not healthy!

Sadly, eight Australians take their lives every day as a result of depression and other mental health illnesses. Over 75% of these people are male. This staggering statistic needs to be addressed.

it’s ok to have a bad day every now and then.

Talk about it, learn from it and it’ll get better.

What is breaking news is that Triple M’s Grill Team member Gus Worland and AVAAL Group founders Mike Charter and Gareth Pike have joined forces to create a charitable foundation with the purpose of supporting men’s mental health.

I caught up with Gus, Gareth and Mike, the directors of the charity, to learn more.

So guys, what was the catalyst to form your Gotcha4Life Project?

Gus: I lost a good mate who just couldn’t cope any more. I was absolutely devastated.

I had no idea he was battling! This led me to look deeper into the suicide crisis facing our nation. I went on to film the ABC TV documentary Man Up, which looked at stereotypes surrounding masculinity. The goal was to reduce the alarming number of men who are choosing to take their own lives. For me, the whole process was a massive eye-opener. I received over 10,000 letters from people who were moved by the programme and I felt compelled to not only raise awareness, but to take action and make a bigger impact. So over many morning coffees, the Gotcha4Life Project was born.

Mike: Suicide is the leading cause of death for Australian men aged 15 to 44, and it creates a devastating ripple throughout our society - it’s not just lives lost, it’s also the effect it has on family and friends. There are huge numbers of people suffering every day from mental health issues. We know steps

can be taken to improve a person's mental state, so it’s our mission to be ‘enablers’, to reach as many people as we can.

on men’s mental health. Some I have known for 45 years and some for just a few. Not one of them had to be asked twice!

Gareth: Mike and I also experienced the devastating loss of a friend who took his life suddenly in January 2017. We were both upset and angry at the loss of this great man and mentor. We saw it as a call to action, to make something happen that screamed from the rooftops: ‘Enough is enough’!

I wanted a board of clever, kind and experienced people. I feel honoured to have their support. And I'm grateful they are giving up their time to take real action and make in-roads to improve the state of men's mental health in Australia.

Our team at AVAAL Group was already working in the mental health space filming a documentary with Gus which looks at how DNA affects our physical and mental health. We’re all passionate about this and between us we can really make an impact.

And why "Gotcha4Life"?

Gareth: We wanted a term that summed up what it means to really understand someone and to support them for the long term. Put simply, we’ve got you for life.

You have an amazing advisory board.

How did that come about?

Gus: I reached out to people who I really respected and knew were equally passionate about making a positive impact

We have a good mix of corporate, media and social entrepreneurs, all heavy hitters, including Danielle Di Pilla, Lucy Dunn, Jennifer Cummins and Curt Zuber.

I understand you have a Founding Supporter too?

Gareth: Yes, from the outset, Chemist Warehouse was on board as the Founding Supporter of the Gotcha4Life Project.

They’ve been incredible.

This issue is something their team feels passionate about supporting. They have a strong belief in our goals and their commitment is far deeper than just financial. In fact, Gotcha4Life is being fully embraced by the whole Chemist Warehouse organisation for the long haul.

They’re an inspiring company to work with.

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8 men die every day

in australia FROM DEATH BY SUICIDE

And the Man Hug in the logo?

Gus: Men are great at banter. But we want to encourage men to escape ‘banterland’ and share their real feelings, then offer up a hug, so men know they are valued and supported by other men. The Man Hug is a vital component of Gotcha4Life. It’s about giving your mates permission to have a deeper conversation if something is troubling them.

Gus, Mike & Gareth - founding directors of Gotcha4Life

GOTCHA4LIFE’s FIVE PILLARS TO IMPACT MENTAL HEALTH Gotcha4Life will work in the following key areas to have the most impact on the suicide rate:

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LIFELINE COUNSELLOR SCHOLARSHIP PROGRAM Studies show men in crisis respond best to a male counsellor. Lifeline is critically short of counsellors, especially males. The Gotcha4Life Project will fund training to increase the number of people manning the phone lines at Lifeline, reduce waiting times for people in need of urgent assistance, and give men more opportunity to speak with a trained male counsellor.

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GOTCHA4LIFE SCHOOLS PROGRAM This is an in-school program for primary-aged boys talking about what it means to be a man in Australia. The Gotcha4Life Project will help fund this program across the country to challenge stereotypes presented to boys. Initially led by ‘Bloke Whisperer’ Tom Harkin, this program drives acceptance and understanding of the challenges facing males of all ages.

I love a good hug!

DID YOU KNOW? Hugging therapy is definitely a powerful way of healing. Research shows that hugging (and laughter too) is extremely effective at healing depression, anxiety, loneliness and stress.

If you want to know more about what the AVAALERS are doing with Gotcha4Life, have a look at Gotcha4Life.org.

76%

of deaths by suicide in Australia are committed by men If you or someone you know is having difficulties, contact Lifeline on 13 11 14.

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GOTCHA4LIFE START-UP PROGRAM With the heartbreaking number of men taking their lives every day, this issue has touched the lives of many families. Countless small operators work within the mental health sphere to tackle depression among men. This program will provide seed-funding to worthy individuals and organisations in a bid to aid networks across the country at the grassroots level.

NATIONAL MAN HUG DAY National Man Hug Day on 16 March 2018 will encourage men to have a deeper discussion with trusted friends and seal it with a hug. Touch creates a human physical connection and it's an action that makes you feel better. Hugging someone reinforces you are giving support, while receiving a hug lets you know someone has got your back.

SPREADING THE WORD National and international media channels will help drive this important initiative - including TV, in‑flight video, social media channels, radio and print with amazing partners, both corporate and individual. The television program How Can It Be? Raising Mental Health will play a key role in this, as does the Cliff Side Fun Run.

WIN

WIN A TRIP TO New york city YOU & A CLOSE FRIEND COULD WIN A TRIP OF A LIFETIME! Help the Gotcha4Life Project reach its initial fundraising target of $300,000 for men’s mental health and be in with a chance to win this incredible experience.

The Gotcha4Life Project will officially launch during Men’s Health Week (12-18 June). To get the fundraising ball rolling, the AVAAL4Life Foundation has teamed up with Chemist Warehouse to offer a once-in-a-lifetime opportunity for you and a friend to fly to New York. This amazing prize includes: • 2 airfares to New York • 4 nights accommodation in New York city • 2 tickets to a show in New York To be in the running for this unbelievable experience, and for full terms and conditions, go to gotcha4life.org and make a donation to the Gotcha4Life Project.

FOR MORE ON THE GOTCHA4LIFE PROJECT VISIT

GOTCHA4LIFE.ORG

return flights FOR 2 4 NIGHTS ACCOMODATIN BROADWAY SHOW For 2 + SOMETHING SPECIAL www.exhalepublications.com

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pLACES

walking holidays/

by DAVID KEIR

Leave Only Footprints: How Walking Holidays Transform You 16

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As travel technology improves and we can go further faster, the world seems to get smaller. In the age of FOMO and #travelbrag, we often race from one place to another to ensure we don’t miss out on anything. It's tempting to see and do as much as we can in the precious time we have off work. It seems as our lives get busier, so do our holidays!

This raises the question: while we're all rushing about, are we missing out on the types of experiences that reveal the true identity of the places we visit? Walking tours can connect us to the places we visit in a way that other styles of holiday cannot, ultimately allowing us to connect with ourselves.

A Sense of Place The way in which people experience a place is made up of many factors, including past experiences, preconceived ideas, physical movement through a space and the different things we encounter as we go.

Choosing to move slowly through a place by walking brings us physically closer to it, allowing us to experience it with all our senses - literally feeling the ground beneath our feet and the wind on our face, smelling the air and hearing the birds sing. Put simply, it gives us the luxury of time.

This physical connection to place and time gives travellers a sense of the present moment that gets lost in their daily lives. It can become an active form of mindfulness, not just exercising the body, but the mind and spirit too.

Experiences The desire for more fulfilling travel experiences has given rise to a new type of holiday known as experiential travel.

At Freedom Road Travel, we focus on providing these experiences and have seen an explosion in the number of travellers wanting to enjoy a deeper understanding of the culture, people and identity of the

places they visit. The immersion offered by walking tours is a natural fit for experiential travel opportunities.

Maria Island off the east coast of Tasmania is a great place to disconnect from the usual hustle and bustle of life and reconnect with nature. This island sanctuary is 100% national park and has a resident population of just two park rangers - and their one car!

You can explore pristine beaches, ancient forests and world heritage sites, and see the many rare and unusual Tasmanian kangaroos and wallabies, wombats and echidnas in their natural habitat.

The more luxurious walking holidays are packed with these types of intimate experiences. Walking the Cape to Cape Track in south-west Western Australia unveils a rugged part of Australia’s coastline among the thousands of wildflowers that shoot up in springtime, alongside the whales that frolic offshore from June to November. It also includes a visit to a local winemaker who is on hand to present their wines at a dinner prepared by your private chef and a private didgeridoo performance by one of the region’s traditional owners.

No Compromise In the past, this type of travel invariably meant roughing it in huts or tents, but

now there is a new breed of trip providing plenty of creature comforts and luxuries. On the Cape to Cape Track, guests return from their day’s walking to an oceanfront villa with private pool at Injidup Spa Retreat, while Maria Island walkers sleep in superb beachfront wilderness camps and the heritage-listed Bernacchi House.

Walking holidays are a bountiful experience, enlivening all your senses. The therapeutic effects o f a d ay s pent w alking i n t he f resh air is made all the more invigorating when the day ends with sunset cliff-top drinks overlooking the Indian Ocean or a gourmet candlelit dinner accompanied by fine wines.

The Low-Down Walking tours are often seasonal and typically involve walking six to 14 kilometres per day with a light pack. When choosing a walking holiday, an expert guide can make or break the trip, so make sure you choose an experienced travel company.

To learn more about walking holidays in Australia and overseas, contact the specialist travel consultants at Freedom Road Travel on 1800 219 156. https://freedomroadtravel.com.au

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TRAVEL

The dream of heli-skiing is more achievable than most people think

drop me in snow/ You're flying above a vast, snow-capped vista into a remote alpine wilderness. You arrive at your destination: the pinnacle of a mountain, thousands of feet of steep pristine snow beneath you. The helicopter departs, leaving behind a Zenlike silence. You are here. This is your moment.

You launch downwards, embracing the sheer white bliss, every turn carving an artistic design

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into the untouched mountain canvas. When each incredible run is over, the chopper returns to whisk you away to do it all over again. Heli. Ski. Repeat.

The dream of heli-skiing is more achievable than most people think. The New Zealandbased operator Southern Lakes Heliski has built a professional reputation in this area since 1985,

dedicated to providing exceptional heli-ski experiences to each and every customer. Boasting the largest terrain area of any heli-ski operator in the Southern Lakes region, they have access to over 11 untouched mountain ranges providing over 600 runs for skiers and snowboarders. Their expert guides and pilots are dedicated to looking after your safety and have a wealth of local knowledge and experience built on many years in the mountains.

Once you've decided to join a heli-ski adventure, what are your choices? Most popular opt for flexible, full-day Daily Heli-skiing packages that cater to all ability levels and offer four, six or eight runs, with the option to add extra runs on the day, or you may add Fly Fly, which provides a longer scenic flight to and from the staging areas. Based out of Queenstown or Wanaka, these packages include pickup, safety equipment, tuition, professional guide, helicopter transfers, plus delicious hot and cold lunches in the mountains.

Prices start from $1,050 NZD per person.

If you're seeking exclusivity and total backcountry freedom, you can opt for a private charter. These packages include private use of a helicopter and allow customers to ski up to 10-15 runs in one day.

These charters typically cater for smaller groups of 4 or 5 people, but if you have a larger group of say 8-10, there is the popular semi-private charter option. Charters are priced from $7,995 NZD.

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heaven is closer than you think

An exciting new product launched this season is the Gourmet Charter. This experience allows you to indulge your senses with a morning of the finest heli-skiing, followed by a delicious three-course lunch at the exclusive Minaret Station Alpine Lodge, which is only accessible by helicopter.

The stunning location, incredible heli-ski terrain and locally sourced foods and wines make for a uniquely New Zealand experience. These charters cater for small groups of up to 4 people and are priced at $11,195 NZD. If you want to really spoil someone, there is always the option of a three or six-night Luxury Package staying at the sublime Minaret Station Alpine Lodge. This lodge is situated right in the heart of a 50,000-hectare high country station and surrounded by phenomenal heli-ski terrain.

Just outside the front door of your private chalet is your own helicopter and guide, ready to take you on a day of unlimited heli-skiing. When you've had enough each day, you're flown back

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to the lodge to relax and enjoy the delicious, locally-sourced cuisine and award-winning wines, all while surrounded by the rugged beauty of the Southern Alps.

It's now easier than ever before to heli-ski in the Southern Lakes region of New Zealand with so many direct flights from Australia to Queenstown.

The scenery is breathtaking, the runs are incredibly long and of course there are never any queues in the backcountry! It's also more affordable than anywhere else in the world, so what are you waiting for, heaven is closer than you think.

For bookings and enquiries, visit Southern Lakes Heliski at www.heliskinz.com, drop an email to info@heliskinz.com or call the friendly team on +64 3 442 6222.

Stay up to date with them on: Instagram: southernlakesheliski Facebook: SLHeliski

Heliski is heaven.

heliskinz.com Wanaka. T: +64 3 443 6410 E: wanaka@heliskinz.com Queenstown. T: +64 3 442 6222 E: info@heliskinz.com

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pLACES

the byron at byron/

by KRIS ABBEY

What’s in a name? After spending time at The Byron at Byron, I understand how apt their name is The Byron is so very Byron!

I love Byron Bay! What’s not to love? It is a magical fusion of holistic hippie and cultural class, rural relaxed with urban trimmings.

Encased by a stunning beach on one side and lush green mountains on the other, for me it is Heaven on Earth. But don’t take my word for it – if you haven’t been there already, I suggest you go and experience it for yourself.

And if you do go, you must stay at The Byron at Byron Resort and Spa. The feel is stylishly chić, and yet when I walk through the big, open front doors, it’s like getting a warm, embracing hug from a long-lost friend. I

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am home. This feeling is heightened by the lovely Lyn and John Parché (part-owners/ operators), who try to welcome every one of their guests and treat them like a friend who has popped in to say hi. It’s a ‘come on in and help yourself’ kind of vibe. You may bump into John doing his morning laps in the pool, or Lyn arranging plants in pots.

There’s not too many places that make you feel so at home within minutes of arriving.

That’s Byron.

The resort melds seamlessly with a stunning 45-acre rainforest that shields the resort from the winds of Tallow Beach. Winding through the rainforests is a labyrinth of boardwalks that lead you to places of peace, whether it be the beach, a lotus-filled lake or a Chinese meditation hut. I had arrived early and my room wasn’t ready, so I decided to explore.

Strolling along the boardwalk to the tune of the surrounding wildlife, all my stresses soon dissipate out to sea. I’m joined by a myriad of birds and even a slithery tree snake, who momentarily brings some of that stress

The main building - which houses the restaurant and bar, reception, resort shop, gym and spa - is totally open.

A wide timber deck runs the entire length. The deck is adorned with lovely big armchairs and sofas that invite you to take a seat overlooking the infinityedged turquoise pool, with the lush green rainforest as a backdrop - the perfect spot for sipping your morning coffee or enjoying an afternoon cocktail.

The yoga and Spa are the cherry on this delicious cake. Starting at 8am every morning, a yoga class takes place on the deck in front of the Spa and Wellness centre. Now I must confess to having only dabbled occasionally in yoga, but as the saying goes, ‘when in Rome’… and since yoga is to Byron Bay what the harbour is to Sydney, I know I can’t come to Byron without experiencing yoga at least once. Sheldon Leon is the instructor (a dancer in an earlier life) and he glides to the front of the class with a calming aura that is so strong you feel yourself relaxing just by being in his presence. I love that he starts every class with a little reminder not to compete with your body, just go with the flow.

But don’t be fooled, the class is not a gentle stretch. Sheldon makes you tap into every muscle and energy channel of your body, helping you bend and twist with his gentle, soothing words.

back! I’m told the resort has its own snake catcher, who keeps these harmless snakes a safe distance from the resort and within the confines of their natural habitat - one of the many ways the resort works in harmony with the environment.

The buildings are scattered sympathetically within the rainforest to minimise their impact on the environment. Buildings occupy less than 10% of the total property, with the remainder of the land carefully regenerated and maintained. The restoration team constantly monitor the native plant communities, encouraging them to become self-sustaining. This is an ongoing project with a long-term goal of securing eco accreditation. All walks of

life are welcome here, which is part of the beauty of The Byron, and the same can be said for the town of Byron Bay. If I’m starting to paint a picture of this place being ‘earthy’, it is, but in a classy kind of way. There is a clever fusion of eco with elegance, natural beauty with beautiful nature. The rooms (which are big enough to be called apartments) are stylishly appointed and have all the luxuries you could hope for. Light and airy, with a giant bathroom complete with spa bath, walk-in robe, kitchen, living area and not one but two outdoor living spaces. And my favourite feature - louvered windows that allow the outside in and give you a front-row seat to nature’s symphony.

Sheldon’s yoga class is special. Complete with rituals and incense to keep you present, there is a constant reminder to breathe, expelling any negative energy blocking you from fully relaxing into the pose. But it isn’t a class where total concentration reigns, it is relaxed and friendly, sprinkled with amusing anecdotes from Sheldon’s dancing days.

Those with experience are challenged to open their bodies further, while newbies like myself are supported and encouraged to stretch, balance or contract as far as we can comfortably go.

During my stay, I feel myself gradually improving. Physically I feel ‘longer’ and much more graceful – seriously!

Emotionally, I feel more grounded and connected. Filtering all the noise out of my thoughts, clarity is definitely the biggest benefit for me.

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If yoga is not your thing, you’ll soon change your mind when you see what Sheldon can do with his body! It’s hard to believe he once had to arrive to dance rehearsals an hour before anyone else because he was so inflexible. Now he's as supple as an elastic band, yet his clearly-defined muscles ripple with power. He is a walking advertisement for the practise of yoga. Aged in his fifties, he has the body of an 18-year-old, yet is wise beyond words and so completely comfortable within his own skin. He is an authentic Yogi - it is his dharma. His message is simple: “Dream and believe in yourself no matter what the circumstances. Dream and keep on dreaming until the dream comes true. Never, ever stop!” The class concludes with a simple meditation and an inspiring prayer. We salute the day - one we are ready to enjoy, full of positivity and vigour.

What I love about The Byron - aside from the apartments, yoga, Spa and restaurant!

- is that you can have a Wellness Program created for you based on what you want from your visit. The Spa staff will work with the restaurant to create a tailor-made retreat to suit your goals, whether it be detox, weight-loss, relaxation or restoring balance. Relaxation was my goal… and that I did! I was visiting with my family (kids are welcome too, by the way), so I liked the idea of having a glass of wine by the pool,

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or relaxing in the restaurant enjoying the divine steamed chocolate and rum pudding served with warm chocolate sauce and delicious home-made caramel ice cream!

A Spa is only as good as the treatment you experience. The most beautiful Spa in the world is lost if your experience is not memorable for the right reasons. The Spa at The Byron is a tranquil oasis, with palms gently swaying over the hot tub, but it's the treatments that truly stand out. Melinda, Naomi and the talented therapists pride themselves on always giving the best they can give. Each one of my treatments felt like a gift wrapped in beautiful wrapping, given to me with genuine, heart-felt love.

A special mention must go to the Salt Glow and Vichy Shower treatment. Man, this is not your typical body scrub and Vichy! My therapist is also a Reiki master and has a special intuitive gift of locating my body’s energy blockages. First and foremost, she tells me this is my time and I should simply relax. She puts a cloth over my eyes, almost as a barrier to conversation, removing any awkward feeling of ‘I should talk to you, but I really want to just switch off and enjoy this treatment’. She deftly massages the salt, mixed with warm oil, all over my body, yet not in a choreographed ‘two strokes this way, one stroke that way’ rhythm, rather

one that seems in tune with my body’s needs. If this is the total treatment, I’m happy. But there is more. I am showered off, with again the water at a temperature and pressure dictated by my body’s needs. I am in awe of people who have this talent - she reads me like a book. After drying off, I am coated in a ‘so good you could eat’ body oil.

Now my skin is glowing, but it is the inner glow I feel that makes this treatment one worth writing home about Our time at The Byron goes all too quickly and, on our last day, we stay as long as we can, seeing if it’s possible to outstay our welcome! The farewell is as touching as the welcome. As we sadly leave, all the beautiful staff we have encountered during our stay wave goodbye with a cheery “see you next time”. And there will definitely be plenty of next times!

GETTING THERE Byron Bay is located on the easternmost point of Australia, a two-hour drive south of Brisbane, one hour south of Gold Coast Airport, and 25 minutes north of Ballina/ Byron Airport, with regular flights servicing both. Byron Bay enjoys a warm, subtropical climate that is ideally suited to enjoying both water-based activities and natural discovery. www.thebyronatbyron.com.au

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MENTAL health

bullying/

by BLYTHE ROWE We've all heard this saying - the classic defence against someone using harsh words or criticism to upset us. And yet words do hurt!

Sticks and stones may break my bones, but words will never hurt me 26

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As humans, we are wired to connect. Maslow had it on his hierarchy of needs in 1943 and science continues to show that our need for connection is as fundamental as our need for food, water and shelter. When we don’t feel like we connect or belong, we suffer. We experience real pain.

In his book Social: Why Our Brains are Wired to Connect, Matthew Lieberman, a professor of biobehavioural science at UCLA, labelled this 'Social Pain' - feelings of exclusion, rejection and isolation. We know from research using brain imagery that the brain's pain response to exclusion, rejection and taunting is identical to its response when

emotional abuse from cruel words or isolating treatment can leave permanent scars on the brain, creating long-term mental health issues if not dealt with appropriately.

the body is physically harmed. In other words, social pain is real pain.

Let’s think about this in the context of schoolyard bullying, which continues to plague Australian schools and affects one in five schoolchildren. Each day, 162,000 Australian children do not attend school for fear of being bullied.

And bullying no longer ends at the school gates. It can occur anywhere, any time as cyber bullying is now reported to be the second most common form of bullying in Australia. And bullying is not restricted to our years at school; it continues to rear its ugly head in our workplaces, where one in three people will be bullied in their lifetime.

Take the case of Alec Miekle, a happy and bubbly 16-year-old apprentice train engineer. Over a period of three months until May 2008, Alec was subjected to relentless bullying at work, where he suffered regular verbal abuse. He also alleged employees tampered with his work, that he was burnt with a welding torch, sprayed with adhesive spray and had his welding mask sprayed with flammable liquid so it caught on fire when he was

welding. He told his father that because his supervisor was leading it, he felt he didn't have anyone standing up for him, anyone to talk to about it. After leaving the company, he was diagnosed with severe anxiety and depression. In October 2008, after moving to New Zealand to live with his aunt and uncle, Alec died when he hung himself with rope from a staircase banister - a tragic and unnecessary end to a young man's life.

So the question is: what happens to our brain and body when we experience bullying and how can this impact our mental health? Bullying triggers our body’s fear response, which shifts the chemicals that the brain releases. Our brains produce less serotonin (the chemical of calmness) and more adrenalin and cortisol. Cortisol (the stress chemical) has been directly linked to depression and is devastating when released into the brain as it damages brain structures affecting learning, memory, concentration and decision-making.

A teacher, coach, parent, peer or boss who bullies to try to make someone tougher or stronger, or get them to perform, will never help that person fulfil their potential.

In fact, the opposite will happen, as the

person will tend to go into survival mode and operate out of fear. They will be less rationale in their thinking and demonstrate poorer judgement, problem-solving skills and concentration. It can leave permanent damage in serious and lasting ways.

Further interesting data on the link between bullying and mental health has been published in the American Journal of Psychiatry. Martin Teicher, a neuroscientist at McLean Hospital in Massachusetts, studied the effects of verbal abuse by parents on their children. Teicher studied over 1,000 young adults and found that verbal abuse could be as damaging to their psychological functioning as physical abuse.

Teicher and his colleagues went on to study the impact of peer victimisation. Emotional abuse from peers turned out to be just as damaging to mental health as emotional abuse from parents. Again they found that kids who had been bullied reported more symptoms of depression, anxiety and other psychiatric disorders than kids who had not.

Things got even more interesting when Teicher decided to scan the brains of 63 of his young adult subjects. Those who

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And listen for what they're not saying.

Actions are language. What are their actions telling you?

Offer support: People who are being bullied often feel isolated, alone and helpless. By offering a supportive ear, advice and a helping hand, you can empower them to take the action needed to resolve the issue.

Don’t be a silent bystander: Three things allow bullying to continue: the ‘secrecy’ of the bullying, the ‘shame’ the victim often experiences and the ‘silent witnesses’ who take the easy road, rather than the right road. As David Morrison, former Chief of Army said in an address to his military team in 2012: “The standard you walk past is the standard you accept.” Speak up and stand up to the bully. Let them know their behaviour is not ok.

Escalate: If the issue is out of your depth, or you feel the person is a potential risk to themselves, seek help. Escalate to a teacher, parent or manager, or seek professional help.

We can’t be responsible for how others treat us, but we are responsible for how we choose to respond and how we treat other people. Together we can make a difference! reported having been mistreated by their peers had observable abnormalities in a part of the brain known as the corpus callosum - the neural fibres that connect the right and left hemispheres of the brain and which is vital for visual processing, memory and other functions.

Bruises heal, and broken bones mend, but neuroscientific research shows that the emotional abuse from cruel words or isolating treatment can leave permanent scars on the brain, creating long-term mental health issues if not dealt with appropriately.

If you've been bullied, or witnessed bullying, seek help. Doing nothing is not an option. Support networks include: Kids Help Line (ph 1800 55 1800) is a free and confidential telephone counselling service in Australia for people aged 5 to 25. www.kidshelp.com.au Lifeline (phone 13 11 14) is a free and confidential service staffed by trained telephone counsellors. www.lifeline.org.au

So what can we do to play a role in combating bullying?

Create a safe environment: at home, school, work and online. Physically and psychologically safe. A safe place to talk, open up and be oneself - judgement-free.

Model the right behaviours: Demonstrate respectful, inclusive, kind behaviours towards others. Put the mirror up and reflect on your own behaviours before you examine anyone else’s behaviour.

Boost belonging: Show you care. Tell them you care. Make the person feel they belong, that they're not alone, that they matter.

Check in and listen without judgement: “RUOK?” - a simple question that might be all someone needs to hear when they aren't feeling OK. Ask, listen and remain curious.

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Australian Human Rights Commission (phone 1300 656 419) has a complaint handling service that can investigate complaints of discrimination, harassment and bullying. www.humanrights.gov.au Other useful resources Download the Cyber-Safety Help Button, a free Australian government initiative designed to keep children and families safe online. www.dcbde.gov.au/helpbutton National Centre Against Bullying provides advice and information to help prevent childhood bullying. www.ncab.org.au Bullying No Way provides support and information for school communities. www.bullyingnoway.com.au

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food and drink/ 30

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FOOD

the Low HI diet/ Is eating foods that have had Low Human Intervention or Low HI. 32

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By KRIS ABBEY

IT IS FOOD THAT HAS COME FROM MOTHER EARTH ANd IS NOT MAN-MADE IN A LAB. 'Low HI' is a term I coined when I was trying to think up the '30 second elevator pitch' answer to the question: "What is the most nutritious way to eat?" I get that question a lot.

Thinking about what is the most nutritious way of eating, I started going through what I know, what I have experienced, and what I see in older people who are vital and healthy, compared to those the same age who are not. I concluded it is eating real food that is as fresh as possible. It's eating real food that hasn't had chemicals added to it. It's eating real food that hasn't been poured out of a box or can, or sat in your fridge or pantry for months. It is food that comes from Mother Earth, not man-made in a lab. Basically it's eating food that has had Low Human Intervention or Low HI. If you look at all the lifestyle-related illnesses and where they stem from, it often comes back to poor diet. More specifically, eating a highly processed diet containing foods with a lot of additives. If you were to eat natural foods, or foods that haven't been so denatured that it's hard to recognise their original form (seriously, does a wheat flake look even remotely like a grain of wheat?), I can assure you that you would be healthier, our country would be healthier, and yes the whole world would be healthier. Sounds like a big call, but there is ample evidence to back it up.

In a large, newly-published study of more than 6,200 Americans, researchers from Johns Hopkins and other universities found that four lifestyle behaviours were associated with reducing the risk of lifestyle-related diseases, namely

lowering the incidence of calcium deposits in coronary arteries (calcium buildup increases heart attack risk) and lowering rates of cardiovascular events like heart attacks and angina (chest pain). The study showed an 80% reduced risk of death from all causes. You'll never guess what the four factors were. (See box on right).

THE FOUR LIFESTYLE FACTORS FOR LIVING LONGER AND BETTER: •

Not smoking

•

Maintaining a normal weight

•

Exercising regularly – 150 minutes or more of moderately intense physical activity per week, or 75 minutes or more of vigorous activity per week.

•

Eating a healthy diet – high in vegetables, legumes, fruits, nuts, whole grains and fish, and low in meat, poultry, full-fat dairy and other foods high in saturated fat.

And there it is. I'm sure this study cost a lot of money to complete, but these days common sense needs to be proven by science before people will accept it.

The days of prepackaged, low-fat, highcarb food have passed. We are about to experience a real food revolution, or at least we can start one!

The Low HI way of eating is so simple it can be summarised in less than one page.

It really isn't a diet, more a lifestyle. If you adopt this simple principle, you will enjoy healthy eating for life.

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Guide to eating Low HI If you like a bit of cheese, or fancy a piece of steak, enjoy it. However, think about your food choices and make the right ones. For example, instead of instant pasta in a packet, try fresh pasta without all the preservatives. Here are some tips to help you keep your diet fresh and healthy: • Buy seasonal, local (preferably organic) and whole fruit and vegetables.

• Buy cold-pressed oils, not cheap vegetable oil blends.

• Choose lean cuts of meat and eat processed meats such as bacon only occasionally.

• Choose raw, unsalted nuts, not roasted, salted or sugar-coated ones.

• Avoid any food that can sit on a pantry shelf for long periods (except legumes and whole grains).

• Eat the real version of the food, not the man-made one.

• If it comes in a box and has words like 'quick', 'instant' or 'baked not fried', then it's High HI. • Use natural flavours with food, such as fresh herbs and spices, over artificial ones.

• Make your own sauces and dressings, rather than commercial ones.

• Enjoy fresh baked bread that is dark and heavy, not light white loaves that come in plastic wrappers.

• Learn to bake using natural sweeteners and wheat-free flour alternatives.

• Stay away from artificial sweeteners, soft drink and especially diet soft drinks.

• Make your own fresh juices, rather than buying commercial ones. Add vegies too, so the natural sugar content is not as high.

• Avoid all commercial cakes, baked goods and lollies.

• Don't eat food that contains trans fat.

• Make your own savoury snacks. If you must eat chips, home-made in a good oil is a healthier option.

• And stop being lazy - quit buying snack foods in packets for lunch boxes. Don't pass your sugar addiction on to your kids. They will eat what you give them to eat and develop a taste for it.

For more information about eating well, healthy recipes and diet programs visit www.krisabbey.com

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FOOD

mood-boosting recipes/ Beat the blues with these healthy, mood-boosting recipes. Studies have linked salmon, saffron, coffee and carbohydrates (such as whole grains, fruit and beans) with lower rates of depression. Here are three healthy, mood-boosting recipes, and if you would like more like these or health advice visit www.krisabbey.com.

Prawn & Pea Risotto Ingredients

Method

5 cups seafood stock 2 tablespoons extra virgin olive oil 1 cup chopped shallots (or onion) 2 cloves garlic, minced ¼ teaspoon crumbled saffron threads 1½ cups arborio rice ¼ teaspoon salt 1 cup dry white wine 500g peeled, deveined raw prawns, chopped 1 cup frozen peas, thawed 1 cup finely shredded Parmigiano-Reggiano cheese, 2 tablespoons chopped rinsed preserved lemon peel (optional) 1 tablespoon lemon juice Freshly ground pepper to taste

Bring stock to a simmer in a medium saucepan over medium-high heat. Reduce the heat so it remains steaming, but is not simmering.

Heat oil in frypan over medium-low heat. Add shallots (or onion) and cook until soft, stirring occasionally (about 2 minutes). Add garlic and saffron and cook, stirring, until fragrant. Add rice and salt and stir to coat.

Stir ½ cup of the stock and a generous splash of wine into the rice. Cook, stirring frequently, until the liquid has been absorbed.

Continue to cook on medium-low, adding hot liquid in ½-cup increments followed by a splash of wine, and stirring frequently after each addition until most of the liquid is absorbed.

With your last addition, stir in prawns and peas.

Stir until the liquid is absorbed and the prawns are cooked through (about 4 minutes). The risotto is done when you've used all the hot liquid and wine and the rice is creamy and just tender (25-35 minutes total).

Remove from the heat. Stir in ¾ cup cheese, preserved lemon, lemon juice and pepper. Sprinkle with the remaining ¼ cup cheese before serving.

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Mustard & Maple Salmon Ingredients 4 wild-caught salmon fillets 3 tablespoons wholegrain or Dijon mustard 1 tablespoon pure maple syrup ¼ teaspoon smoked paprika (or chipotle) ¼ teaspoon freshly ground pepper ¼ teaspoon salt

Method Preheat oven to 1800C. Line a baking sheet with foil and coat with cooking spray. Place salmon fillets on sheet. Combine remaining ingredients in a bowl and spread evenly on the salmon. Roast until just cooked through (8-12 minutes). Serve with steamed spinach and salsa.

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FOOD

Chocolate Cake

Chocolate frosting

Dates provide a lovely, natural sweetness to replace traditional cane sugar. They are also high in minerals, potassium, chromium, magnesium and iron. Cacao is high in magnesium and iron and contains more antioxidants than red wine or green tea. Cacao also contains compounds that act as stimulants believed to boost serotonin and endorphin levels in the brain.

It contains the stimulants theobromine and caffeine, which can increase alertness and create a pleasurable sensation similar to the high people get after exercise Walnuts are a delicious source of omega 3 essential fatty acids, critical for good brain and mental health.

2 ripe avocados, skin and stone removed 6 fresh pitted dates ½ cup water (or almond milk) ¼ cup cold pressed coconut oil 1 teaspoon vanilla bean extract Pinch of sea salt

Cake

Press mixture into a 15cm small round baking tin (spring form is best). Line the tin with baking paper so the cake is easier to remove. You don’t bake this cake - just place in the fridge for at least 2 hours to set, then remove from the tin.

500g walnuts 1/2 cup raw cocoa powder ½ teaspoon cinnamon powder ¼ teaspoon salt 22 fresh pitted dates zest from 1 orange & a little juice 1 teaspoon vanilla extract

Combine walnuts, cocoa powder, cinnamon and salt.

Process until ground, but not too fine. Add dates, orange zest and vanilla. Process again. Test to see if the mixture starts to come together when pressed. If not, add a little orange juice and process again.

Blend frosting ingredients until smooth and creamy.

Spread over cake. Refrigerate until ready to serve.

This recipe is from Teresa Cutter, The Healthy Chef.

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health wealth and life/ 40

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HEALTH

by kris abbey

be at your peak! by kris abbey

Improve your health and fitness and reduce your risk of lifestyle-related illness by knowing your genetic grofile We often embark on a training program knowing very little about our physicality other than what we see in the mirror or feel in our body when we exert ourselves.

Technology now exists - at an affordable price - that helps us know a lot more about our physical make-up, right down to our DNA. Through a simple saliva test, we can uncover hidden information that is vitally important to help set our training goals.

Once you know your genetic profile, you can train accordingly, making it easier to reach your goals.

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In the Genes In 1909, Danish botanist Wilhelm Johanssen coined the word ‘gene’ for the hereditary unit found on a chromosome. Nearly 50 years earlier, Gregor Mendel had characterised hereditary units as ‘factors’, or observable differences that were passed from parent to child. Today, we know that a single gene consists of a unique sequence of DNA that provides the complete instructions to make a protein. Genes instruct each cell type to make discrete sets of proteins at just the right times, and it is through this specificity that our ‘uniqueness’ arises.

Genetics shape us in many ways, including our potential to excel in sports. Training, diet and other factors naturally play a big role in developing and reaching our potential, but you definitely have a head start if you have certain genes that permit you to excel. An obvious example of this is having the ‘height genes’, making you much more suited to sports like basketball, netball or AFL football, but less likely to be a successful jockey!

How Genetics Influence Your Response to Training

people respond more positively to training than others. So even if you have a low genetic potential for endurance, you may respond well to training and develop your potential more completely than someone with genetic ‘talent’ who doesn’t respond to training.

While elite athletes are more likely to have been blessed with great genetics, recreational athletes can make the most of their ability through optimal conditioning, good nutrition and a positive mental attitude. You can further enhance your results by doing what is most suited to your DNA profile.

YOUR GENES ALSO DETERMINE HOW YOUR BODY RESPONDS TO DIET, EXERCISE AND OTHER EXTERNAL FACTORS.

One Size Does Not Fit All Two people may follow an identical diet and training program, yet have totally different results. Chalk this up to their genes! People inherit variations in their genes and even slight variations can have a profound effect on how their body responds to diet and exercise.

Genes are segments of DNA, which is found in all your cells. DNA is essentially a chemical database for your body, telling it how to behave and interact on a cellular level. A basic gene can have many different forms, such as the normal variations of the gene that determines specific hair colour.

You may have the genetic potential to be a champion athlete, but if you have a poor diet and lifestyle and don’t exercise, you’re unlikely to achieve that potential. On the other hand, you may have limited genetic potential, yet find ways to compensate and become a high achiever. Genetics have a large influence over strength, muscle size and composition (fast or slow twitch), lung capacity, flexibility and, to some extent, endurance, while they have less influence over balance, agility, reaction time and accuracy.

Similarly, your genes determine how complex chemical reactions play out within your body.

A particular gene may dictate how your body metabolises a certain food. Some people might have a slight variation in that gene. As with the hair colour gene, the variation in this gene is perfectly normal. But just as you may end up with a different hair colour, you also may end up reacting differently to a particular diet and training program if you have that genetic variation.

Your genes also determine how your body responds to training, diet and other external factors. Training increases cardiac efficiency, but the extent of this increase depends on your genetics.

Research on aerobic endurance shows that some

Today, a handful of tests are available that can detect some of these genetic variations and predict how you’re likely to respond to your lifestyle, and conversely how you can modify your lifestyle to be the best version of you that you can be.

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If you're interested in having a DNA test done and receiving a Lifestyle Program to help you achieve peak health, send us an email so we can notify you in the next month or two when the test is available. admin@avaalgroup.com

DNA (Deoxyribonucleic Acid) A DNA molecule consists of a long chain of nucleotides that are composed of deoxyribose (a 5-carbon sugar), a phosphate group linked to the bases (nucleotides) and adenine, thymine, cytosine and guanine. Within cells, DNA is organised into structures called chromosomes. The set of chromosomes within a cell make up a genome. DNA contains the genetic code that controls the production of proteins in living organisms. DNA determines the structure, function and behaviour of the cell. An important property of DNA is that it can replicate itself. This is critical when cells divide because each new cell needs to have an exact copy of the DNA present in the old cell.

Gene A sequence of DNA that controls a particular cell function by governing the synthesis of a specific protein.

Genetic Disorder A hereditary condition that results from a defective gene or chromosome.

Genetic Marker A sequence of DNA that has a known location on a chromosome and is known to be associated with a particular gene or trait. Some genetic markers are associated with certain diseases, and detecting these genetic markers in the blood can determine whether someone is at risk of developing the disease.

They are also used as a reference point for mapping other genes.

Chromosome A thread-like component in cells that consists of a single, long molecule of DNA coated with proteins. Genes are carried on the chromosomes. Each cell in the human body has 46 chromosomes in its nucleus.

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Discovering Your DNA There are numerous benefits to doing a DNA test.

Aside from knowing your DNA make-up to best devise a lifestyle strategy that will deliver maximum results, it is also useful for your long-term health.

Knowing what conditions you are genetically predisposed to allows you to adjust your lifestyle to reduce the risk of that condition manifesting in the future. For example, since heart disease is hereditary in my family, I keep myself fit and don’t have a diet high in saturated fats. Knowing your health blueprint allows you to be proactive, rather than reactive - when it’s often too late!

Scientists have deciphered the entire human genome. By undergoing a simple genomic test, you can now identify your potential susceptibility to certain diseases and conditions. Once your genetic make-up is determined, you can intervene to reduce your predisposed risk to these conditions.

You can also devise a more specific fitness program to maximise your training results. Welcome to the exciting new era of designer fitness!

Within your genetic makeup, there are slight variations. These variations explain, for example, why some people have blue eyes, while others have brown. These variations don’t actually cause disease, however they are associated with almost every human disease we encounter.

The genomic variations that make you susceptible to a specific type of disease most often come into play when you’re exposed to certain external factors, such as your environment, diet, exercise and lifestyle. These factors are usually modifiable, so if you inherited the variation for cardiovascular disease, for example, you don’t necessarily end up with heart disease unless you put yourself in a situation where these external factors are conducive to activating these genes. This situation is referred to a ‘genetic plasticity’. You can manipulate the variation, as long as you know how and when.

Once you have identified your genes, you can tailor your lifestyle choices, exercise regime, diet, supplements and medications for optimum expression of your genes. Advances in genetic testing now make it possible to achieve a level of diagnostic sophistication and specificity that has not previously been possible.

At Your PEAK We all like functioning at our peak, being in peak health. We remember fondly, albeit often wistfully, what it was like when we were at our peak. We can definitely get back to that place. And it is so much easier once you know your genetic predisposition and how you can modify your lifestyle to bring out the best of that predisposition, not the worst.

By identifying those genes, the ones we can manipulate through diet and lifestyle, we can set real, tangible goals that are achievable. We are working with our DNA, not against it. It's like swimming with the tide, not against it.

Knowing your health blueprint allows you to be proactive, rather than reactive - when it’s often too late

A new Genetic Test and accompanying Lifestyle Program is about to hit the Australian market. The test looks at the main genes that impact lifestylerelated illnesses, which account for about 97% of total illness in Australia! You know, the diseases that would be 100% avoidable if we had a better, more knowing, lifestyle.

The PEAK DNA Test looks at things like your body's response to fat, gluten, coffee and sugar.

It helps determine what type of exercise is best for burning fat or building muscle, plus a host of other things including the 'worry or warrior' gene (yep, there is a gene called COMT which plays a role in this). The test and lifestyle program focuses on Detoxification (ageing and recovery), Nutrition (and intolerences), Activity (fitness) and Mental Health. The lifestyle program provides the tools for you to get to - and stay at - your PEAK. Some people fear a DNA test, but there is no need to fear knowing your body, even if you have a risk variation or two. At least you know. And knowledge is a powerful tool.

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health

beyond competition/

by SARA SENN

The life of an elite athlete is filled with excitement and adventure, with competitive juices fuelling your journey - often around the globe.

The life of an elite athlete is filled with excitement and adventure, with competitive juices fuelling your journey - often around the globe. Huge prize purses, grandstands bursting at the seams - most people can only dream about living that life. However there is growing evidence of a less glamorous side to this life, especially when athletes’ competitive careers come to an end.

Clinton Hill is a distinguished Australian track and field athlete. He competed at multiple Olympic and Commonwealth Games, winning an Olympic silver medal in Athens in 2004 and a Commonwealth gold medal in Melbourne in 2006 (4 x 400m relay).

After such success, Hill should have been living on cloud nine, basking in the glory of a hugely successful career. But this was far from the case.

“The transition from elite competition to civilian life is a difficult one, particularly when you’re 100%

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committed to yourself and your sport, and have made so many sacrifices along the way,” says Hill.

Day in and day out, athletes have a strong sense of purpose and concentrate on this with laser-like focus. “But you can’t just shut down that part of your brain,” says Hill.

It was especially hard for Hill because the lifechanging decision to retire was forced upon him by injury. “Not long before the 2012 London Olympics, I tore my Achilles tendon, which ended my career a bit shorter than I’d planned.”

Most athletes are afforded an emotional press conference where they can announce their retirement from professional sport and receive accolades from their fans and peers. But not Hill. “Even though I knew the injury meant the end for me, I still to this day have not officially announced my retirement, so there are still a few demons to slay.”

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Life after professional sport can be a harsh one if steps are not taken to transform daily habits to normalcy. But as Hill puts it, finding the correct substitute is the main priority. “The period immediately after retirement can be a challenging time. How do you replace such an adrenalin rush, such euphoric experiences, and go back to living a ‘normal’ life? That is a question that so many athletes have difficulty answering. Fortunately I was able to modify my routine and replace training and competition with family and work, but it was still a difficult process," says Hill.

It is all too easy to fall victim to the black dog of depression, or as Hill says: “it could definitely be described as a form of PTSD."

It is all too easy to fall victim to the black dog of depression, or as Hill says: “It could definitely be described as a form of PTSD." Athletes are trained to never show pain and weakness, as this can be taken advantage of by their opposition. But once competition is over, athletes have trouble breaking down those barriers when talking to mental health professionals.

Hill believes it's important to understand that resources are available to help people through the process. “There is no easy way until you're able to let go and say, 'OK, I’m not coping and I need help.' Although I've got to this point, for me it’s still an ongoing challenge. It’s more a marathon than a sprint.”

His tip for other athletes out there? Find a source of motivation and exercise to help keep that part of your mindset active, and of course to stay healthy.

“I switched to two wheels and took up cycling, mainly charity rides with the occasional race. It definitely helps as it gives me an outlet and keeps me motivated to stay fit and healthy.”

Potentially an ambassador for future causes and helping former athletes transition from

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their professional to personal lives, Hill would be the perfect role model. Organisations such as beyondblue and the Movember Foundation are now focussing their efforts on professional athletes, with an influx of mental health-related incidents being reported in the media.

Hill continues to move in the right direction postcompetition in his corporate role as National Sales Manager for ON AND OFF RUNNING, the Asia Pacific distributor for brands including On running shoes and Compressport. But the performance edge runs deep; when asked how his role relates to his elite performance days, he responds with: “Well, sales is like a competition, right?”

Hill's five Top Tips to help the transition from a competitive lifestyle to a civilian lifestyle: 1.

2.

3.

4.

5.

Take it one day at a time and don’t be afraid to ask for help.

It takes internal drive, discipline and determination to be a successful elite athlete, so no matter what you do after your sporting career, you need to have some continuity and the ability to excel in your daily world.

You need to be able to let the past go in order to move forward. The faster you can achieve this, the smoother the transition.

It's ok to let down the barriers and speak with health professionals.

Be understanding towards your family and friends - they're on the journey with you.

If you need help in a crisis, call Lifeline on 13 11 14.

For more information about depression, call beyondblue on 1300 22 4636 or talk to your GP, local health professional or someone you trust.

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health

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can it be cured?

Aussie Blokes Encouraged to ‘Get Pinked’ for Breast Cancer Research The National Breast Cancer Foundation (NBCF) is encouraging men to ‘Get Pinked’ this year for Men’s Health Week (12-18 June) and raise funds for life-changing breast cancer research in support of the women and men affected by breast cancer.

“By getting involved in Real Men Wear Pink for the NBCF, you're ensuring we can continue to fund the very best cancer research in Australia and work towards our goal of zero deaths by 2030,” adds Professor Sarah Hosking, CEO of NBCF.

The campaign - called Real Men Wear Pink - will allow the NBCF to help fund breast cancer research focused on prevention. Real Men Wear Pink also highlights that breast cancer is not a women’sonly cancer, as men can be diagnosed too. Men are obviously also affected by supporting the 17,000+ women diagnosed each year, and grieving the loss of the 3,000+ women who lose their battle with this disease each year.

The NBCF is the only national body that funds life-changing breast cancer research with money raised entirely by the Australian public.

By encouraging men to register, Get Pinked and fundraise, the NBCF hopes to harness the powerful data from genetic testing so that all women and men with a high risk of inheriting breast cancer have the information to make choices that could prevent them being affected. So get the lads together to raise $$$ | Get Pinked | Save Lives and register to fundraise at www.realmenwearpink.org.au

Louis Proctor got involved with Real Men Wear Pink after his wife Samantha was diagnosed with breast cancer at the age of 42. “The first few weeks after Samantha’s diagnosis were a real whirlwind of emotion for our small family. There was also so much information to absorb. We had to sit down with our nine-year-old son and break the news to him. Naturally the first question he asked was: 'Is mum going to die?' Thankfully, because of the research that’s been conducted, we could confidently say no. By getting pinked and making a stand, we're showing other men that they’re not alone in supporting the women we love,” says Proctor.

Mark Wood knows all too well the impact breast cancer can have on men. At the age of 50, his wife lost her battle with breast cancer.

“Our daughter was only 12 when Anni passed. Anniversary days, the date of Anni’s birthday and other special days for the family continue to be difficult,” says Wood. “I know a world without breast cancer can be achieved. Anni once said that the only thing standing between breast cancer and a cure is funding dollars, and I absolutely believe she was right. I really don’t want anyone to go on the journey that my daughter and I are still on,” he says.

Professor Ian Campbell from the Peter MacCallum Cancer Centre was awarded a grant by the NBCF to conduct a pilot study to identify the genes linked to familial breast cancer. “Early detection of cancer means that treatment is far more successful and potentially less aggressive. Finding out why some women have a higher genetic risk of developing cancer means we can help them reduce that risk and, in most cases, prevent the cancer from occurring,” says Campbell. “This kind of research is possible with the support of the community through fundraising initiatives like Real Men Wear Pink.

Without exception, scientists and doctors are dedicated to making a real difference to the lives of those affected by breast cancer, but this isn't possible without funding like that from NBCF,” he says.

The ‘DNA’ of Professor Ian Campbell’s research The discovery of BRCA1 and BRCA2 - genes that predispose family members to a higher risk of developing breast cancer was an important breakthrough in breast cancer research.

However, it is now understood that these genes account for only 2% of all breast cancer cases and the genetic cause of the majority of familial breast cancer remains unknown.

Professor Campbell has identified 40 genes that could also be responsible for a genetic predisposition to breast cancer.

Until recently, the identification of new breast cancer genes would have been of limited use due to the time and cost of genetic testing, but the advent of advanced gene sequencing technologies has now made it possible for entire panels of genes to be screened at a fraction of the time and cost of traditional testing methods used for breast cancer genes BRCA1 and BRCA2 alone.

Consequently, Professor Campbell will sequence his 40 genes across a large international cohort of 5,000 familial breast cancer cases (who have tested negative for the BRCA genes) and 5,000 control cases, including Australian women, to identify new genes responsible for familial breast cancer.

Identifying the genetic causes for familial breast cancer can provide significant opportunities for primary and secondary prevention of breast cancer, as well as improving risk assessment, genetic counselling and management for individuals in high-risk breast cancer families.

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LESSONS FROM THE BEST

what’s my sweet spot?

by Mike Charter

Imagine you're in the perfect role - you love what you do, you're great at it and you're a natural fit with all the elements of the role. You’re confident in your ability to succeed. Sound like you? Congratulations, you must be in your Sweet Spot! If not, but you'd like to get to that place, then read on.

At AVAAL Group, we have a bunch of awesome projects on the go - creating new brands, holding fun events, going on film sets and helping to make an impact in mental health with our AVAAL 4 LIFE Foundation. We have a great team around us and we meet a stack of people - from employees to business leaders and entrepreneurs - and we can clearly see if someone is operating in their Sweet Spot or not.

The Sweet Spot is where your passion and interests intersect with your strengths.

It's hard work trying to get your kid to study maths when they're simply not interested and don't see the point. It's an energy drain and takes away time that could be spent more productively.

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So let's unpack this a little more. If you're good at something (in my case, overall Chief Financial Officer responsibilities), but no longer interested in spending time in that area, then any time spent there will be a drain and you're not in your Sweet Spot. You may need to gain new skills or start applying your other skills to new projects.

On the flip side, I’m super passionate about finding ways to add value. I was able to draw on my skills in solving problems and building teams to work on projects that make a significant impact. These include creating the AVAAL 4 LIFE Foundation and working with people like Gareth Pike, Gus Worland and Katrina Warren with the aim of raising awareness of mental health issues in our community.

At various times in my career, I've been outside my Sweet Spot and it feels like wading through mud.

It's really hard going and impacts on other areas of your life. The problem is that when you’re out of the mud, you still need to clean yourself off and re-energise before you can get to your Sweet Spot.

Follow these points to optimise your outcomes: To identify your Sweet Spot, you have to know what interests and motivates you.

This may be any of the following: Internal motivators - Personal growth - Satisfaction from doing a good job - Helping others progress - Finding meaning in effort - Impacting the world External motivators - Money or power - Job titles - Recognition - Social status - Winning over others When you know what you want to do and why you want to do it, you're drawing on motivated energy.

Spend as much time in your Sweet Spot as possible This is where great things happen. Of course there are aspects of any project or role that are a bit of a drag, but if you're doing something where you care deeply about the project and the outcomes, you will do whatever is needed. If you're a leader or manager, you can probably delegate the less desirable tasks and allow you more time in your Sweet Spot. On a personal level, as much as possible try to outsource those tasks that keep you from your Sweet Spot, such as housework, gardening or bookkeeping. If you dislike going grocery shopping, for example, try one of the online providers.

Expand your Sweet Spot So you have more capability and motivation. This could involve taking on an added responsibility or new project. I believe the best way is to take on a project that gives you the opportunity to learn and grow, which can lead to new opportunities.

You need to come back to your Sweet Spot We often see people who have been very successful in one area take on a new role or project and really struggle because it demands some new element outside their skill set. For example, a project leader moves into a role that requires a lot of communication to keep the stakeholders updated and engaged, but they are either not motivated to communicate or lack the skills needed to do so. This person is unlikely to be successful. In fact, they may jeopardise their other work as their ineffectiveness cannibalises their time and energy to get things done.

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What is the AVAALER Sweet Spot?

AVAALERs / [uh-veyl-er] / noun: a.v.a.a.l.e.r – have a need to Add Value At All Levels.

AVAALERS use their resources - knowledge, experience, networks, time and effort - to make a positive impact on others and help them achieve a great result beyond what they could achieve on their own. They feel compelled to act if they believe they can make a difference. AVAALERS come from all walks of life - Saturday morning sports coaches, nurses, teachers, business people but what unites them all is a compulsion to act if they feel they can make a difference.

The AVAALER Sweet Spot happens when you combine passion with skills and apply that to a role or problem or opportunity.

Then great things can happen. You need to spend the bulk of your time in areas you feel good about and use your skills properly to deliver on something - where hopefully you can make great things happen.

To be an AVAALER, you need to know where your personal Sweet Spot is. This applies to both individuals and businesses. Business

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is a team sport and at AVAAL Group we love connecting different businesses and putting the parts together for a great result.

Steve Jobs, and many others, have said that if you want to be great, then you must follow your passion. It's so important because when you're in your Sweet Spot, it doesn't feel like work because you're doing something you love and really care about. Secondly, following your passion will motivate you to gain the skills to be successful and you’ll put in the extra effort needed to make this happen.

If you apply your passion and skills to the right opportunities, you will add value, make great things happen and the rewards will come - not just monetary, but also personal satisfaction and a stronger network.

What's your personal mission? If you have a story about what you've done in your Sweet Spot, we'd love to hear from you. Stay in your Sweet Spot for Success!

Tell us what you do at #AVAALER - we'd love to hear from you!

Staying in your Sweet Spot is good for your mental health: 1.

2.

3.

4.

5.

6.

You'll stay in a positive mental state. You'll be confident and less likely to feel overwhelmed.

You'll be more satisfied as your efforts are in line with your motivation and purpose, so you'll be getting a positive return on your efforts.

You'll be more resilient to challenges that come up and push through to success.

You'll be happier.

You'll be on the pathway to reaching your potential.

You'll have energy to help and support others around you - and perhaps help them focus on their Sweet Spot!

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pets

the power of pets!

by DR KATRINA WARREN

5 ways owning a pet can improve your mental health 56

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There is nothing quite like the joy of walking into my front yard to be greeted by the happy faces and wagging tails of my furry friends.

They never fail to greet me with enthusiasm, and it makes coming home after a busy or stressful day much more pleasant than opening the door to an empty house. Our pets offer us many benefits and, more than ever, doctors and psychologists are acknowledging the positive impact they have on our mental health.

Pets offer unconditional love and companionship Pets reduce loneliness

Pets offer unconditional love and easygoing companionship. They are always happy to see us. They are there for us through all the trials of our lives, offering us comfort and affection, yet asking for little in return. That companionship can boost our overall mood; this is particularly apparent with sick and elderly people. Many people report that when things go wrong, it’s comforting to be with their pet.

Social interaction

Pets encourage social interaction and improve perceptions of neighbourhood friendliness.

Taking your dog to pet-friendly parks, beaches or cafes can create opportunities for interacting with other people.

Pets can be an instant icebreaker in all social groups, whether they're actually with you or just part of your conversation.

People sometimes have a hard time getting

to know each other, and pets can be the common denominator that helps them connect, even among people who don't seem very much alike.

Pets get you active

The likelihood of achieving the recommended level of physical activity is higher for dog owners than non-dog owners.

Dogs need daily exercise, so they help get us off the couch and outdoors into the fresh air, which can be good for the mind and body.

Pets reduce stress

The simple act of stroking a dog or cat can be calming and reduce your blood pressure and cortisol levels.

They make us smile

This is true for people of all ages and all walks of life. Smiling can raise your dopamine and serotonin levels, which are the nerve transmitters associated with happiness.

The simple act of stroking a dog or cat can reduce your blood pressure & stress levels.

SO MONEY

get financially fit/

by Associate Professor Adrian Raftery

You can improve the quality of your life when you're serious about getting your finances in shape. Financial pressure can lead to pressure on relationships, creating personal stress. People are more likely to find success in setting goals to reduce their debt or to save more, than in losing weight or giving up smoking, so here are my 10 goals to get you going.

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try to take advantage of the lower rates (and petrol prices) while you can

10 Goals to get you started

1. Control or reduce debt

We've been blessed with some significant cuts to interest rates over the last few years, but expect rates to be on the rise. Just how much they will rise is anyone's guess, but I suggest you prepare for them to rise by 2%. There will be pain, so try to take advantage of the lower rates (and petrol prices) while you can to create a buffer for future years.

2. Cut up the credit card

6. Save for a rainy day

Got caught out in the GFC? Don't let it happen again.

Open savings accounts – one each for education, holidays, Christmas and emergencies. Put a regular amount from every pay packet into each account, as well as some extra funds into your superannuation as a pre-tax (concessional) contribution. Remain disciplined and don't access these funds.

7. Salary sacrifice

It's probably one of the hardest things to do, as most of us view our credit card as a security blanket, but it's really the devil and the quicker you take decisive action the better.

Salary sacrificing into superannuation is one of the best legitimate ways to minimise your income tax.

You can contribute up to $30,000 per year into super (or $35,000 if you're aged 50 or over) and have this taxed at only 15% instead of your marginal tax rate, which may be as high as 49%.

3. Government co-contribution

8. Spending diet

Want some free money? If you earn less than $36,021 per annum, then put an extra personal contribution of $1,000 into your super and the government will match it with $500. This co-contribution phases out when your income reaches $51,021 pa.

There are two ways to save more money – earn more or spend less! Cut the fat out of your spending. Eating out, socialising, technology, clothing and transport are good areas to focus on. Look for bargains and buy in bulk. Take more care with the cents and the dollars will look after themselves.

4. Don't incur late fees

9. Get fit

Get into the habit of paying your bills on time. Don't miss the due date and get slugged with late fees. $10 here and $20 there really adds up over 12 months.

5. Write up a budget

Most people hate the idea of preparing a budget, but they are really important for any household savings plan. Excel spreadsheets have an excellent tool to make it easier - just enter "Personal Budget Template" in the Help menu.

Enter into a few fun runs and challenge yourself to get fit. Putting more focus on your health will reduce your binging on junk food and alcohol, which put a big dent in your savings.

10. Regularly monitor your financial health

A note in your diary (or Outlook calendar) to review your goals each month is key to keeping on track.

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Six Golden Rules When Setting Goals 1

Write them down

4

Set timeframes

2

Be specific

5

Monitor your goals

3

Goals must be realistic

By putting your goals onto paper, you develop a challenge for yourself to try to achieve. Don't be afraid to put some pressure on yourself.

Don't just say you're going to save more. Put down an exact figure that you want to save, such as $325 per month.

Accept that you're not going to suddenly make a million dollars. You want to set goals that are challenging, yet attainable if you put in the hard yards. Dangle the carrot sufficiently in view - not too easy and not too hard.

6

Don't leave your goals open-ended. Set a deadline, for example, pay off your credit card by Christmas.

Put a note in your diary or Outlook calendar to review your goals every three months. A mid-year financial check-up can get you back on track if you've strayed off your plan.

Don't get lazy

Get into the mindset that you're going to take control of your finances this year and just do it!

About Associate Professor Adrian Raftery Adrian Raftery is the course director for financial planning at Deakin University and a Fellow of the Institute of Chartered Accountants, a Certified Financial Planner, a CPA and a Chartered Tax Adviser. Adrian is also the author of 101 Ways to Save Money on Your Tax – Legally! and is a director of Dr Super Strategies.

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BUSINESS

have your cake and eat it/ Anna Eden, owner of The Classic Cupcake Co

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SAVING $30,000 WITH CUPCAKES! Baking for every taste and occasion, The Classic Cupcake Co has boosted business with Bartercard, conserving almost $30,000 in cash. That’s a lot of cupcakes!

Owner Anna Eden started the business out of a love for confecting her grandmother’s recipes. It’s a passion that’s clearly paid off as today she’s busy baking and frosting cupcakes for clients all around Sydney. We spent five minutes chatting to the baking queen who joined Bartercard four years ago to help her tackle business hurdles and hasn’t looked back.

WHAT’S YOUR SPECIALTY? Classic recipes just like your grandmother’s, with a modern twist.

Nothing wacky, just the highest quality ingredients we can possibly source, baked daily. We only use natural products and don’t cut corners, which has really paid off in the marketplace.

WHAT’S THE BIGGEST CHALLENGE YOU’VE FACED IN BUSINESS? In the early days, it was delivery. We were quick to hone our skills and processes in-store, but delivery was one aspect we couldn’t control 100%. Luckily we’ve now paired with a reliable company that delivers our cupcakes from A to B in one piece.

HOW DOES BARTERCARD WORK IN YOUR BUSINESS? Bartercard has attracted new customers and increased sales, but above all its conserved cash – almost $30,000! We’ve sold thousands of cupcakes to small businesses and hotels on Bartercard who pay us in trade dollars. We then use this currency to pay for business expenses, like photography and printing, without using cash. It offsets cash expenses to keep more money in the bank and invested in the business.

3 TIPS FOR RUNNING A SUCCESSFUL BAKING BUSINESS? Product integrity. Don't let your bottom line limit your creativity. Be more than just passionate – be committed.

ONE INGREDIENT YOU CAN’T LIVE WITHOUT? Callebaut chocolate, of course!

BEST SELLER? Our Purple Velvet cupcake is a sellout.

Join Bartercard today and access $5,000* Bartercard trade dollars to give your business a makeover.

If your business could use a boost, follow the directions in the Bartercard advertisement below.

$5,000* towards a business makeover Join Bartercard today and access $5,000* Bartercard trade dollars to makeover your business.

When you join Bartercard you gain access to a $5,000* Bartercard interest free line of credit that can be used to makeover your business and help you focus on marketing and advertising, without using your cash dollars. *$5,000 is a Bartercard trade dollar line of credit. Terms and conditions apply. Credit is subject to credit approval and only available through membership in Bartercard.

go.bartercard.com.au/makeover Call or visit Bartercard today to find out more!

(02) 9882www.exhalepublications.com 6866

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prizes

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LIFESTYLE

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TIME OUT & EXHALE TECHNOLOGY! Technology will create the world’s first ever trillionaire. Right now there are four technology billionaires in the top 10. And six in the top 15. And 16 in the top 100. More and more tech start-ups are pushing the envelope every year.

What industry will create the world's first trilllionaire?

Modern technology, no matter how advanced it seems now, is still in its infancy. There is just unlimited scope out there. One of the key areas for advancement is artificial intelligence.

Just think of a wearable device that helps you make the right decisions 24 x 7, with 90% accuracy for both short-term and long-term results. The creator, right there, is your first trillionaire. Add neural networks and biotechnology to this equation and you're looking at something very exciting and very, very lucrative!

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