Mining Life & Living Australia Issue 4 by InflightPublishing

Mining

Life& Living AUSTRALIA magazine

Issue 4 FREE

It’s Snow Time! HIT THE SLOPES AT MT BULLER

The McClymonts AT THE GYMPIE MUSIC MUSTER

Reel It In

WITH TV’S HOOK, LINE & SINKER

Win!

A TRIP TO TANGALOOMA - PAGE 29

CAB Member

ARE YOU

MAN ENOUGH?

page 26

contents on the cover 08

McClymonts at the Gympie Muster Interview with singer Samantha McClymont.

Win a Trip to Tangalooma! For a family of four at Tangalooma Island Resort.

Snow Time at Mt Buller All the upgrades at the resort.

Hook, Line & Sinker Returns for its 10th season.

features 06

Big Burke & Wills Trek Re-trace history in late August.

World Rally Championship Revs up in Coffs Harbour.

Ice Hockey Down Under Watch Aussie Nathan Walker.

Mountain Hiking in NZ Amateur climbing experience.

Father’s Day Book Giveaway Great reads for dads.

Australia’s Top Microbreweries All about quality not quantity.

page 08

page 15

page 29

regulars 04 14 18 21 22 24 28 30

Editor’s Welcome Fitness FIFO Family Tips Financial Advice Boys’ Toys Nutrition Pick Your Product Puzzles

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page 10 www.inflightmagazine.com.au

Issue 4

Mining

Life& Living magazine

PUBLISHER Patrick McElligott patrick@inflightmagazine.com.au

EDITOR Hilary Board hilary@inflightmagazine.com.au

DESIGN Lawrence Borchers lawrence@inflightmagazine.com.au ADVERTISING & ENQUIRIES WESTERN EDITION [WA] Aly Eveille aly@inflightmagazine.com.au MINING LIFE & LIVING MAGAZINE Robyn Crouch robyn@inflightmagazine.com.au PNG MINING LIFE & LIVING MAGAZINE Patrick McElligott patrick@inflightmagazine.com.au THE LINK MAGAZINE

Welcome to Mining Life & Living Magazine

nd welcome to our July-August 2014 edition, free for you to take home and enjoy wherever you are in Australia. As the temperature drops, we dive head-first into winter and celebrate the stars of ice and snow. We have an interview with Australian ice hockey champ, Nathan Walker, a mountain hiking experience in New Zealand’s stunning Southern Alps, the latest news from Mt Buller and some top fitness tips to help you get in shape for the slopes. There are plenty of events to keep your mind off the cold throughout July and August and you can check out our calendar – below – for dates and details. One of the big country music highlights this winter is the Gympie Music Muster, and I caught up with Samantha from The McClymonts for a chat about their new album and upcoming performance at the event. As usual, we have helpful nutrition tips, financial advice and ways to enhance your family life while engaged in a FIFO job. There are some great giveaways in our Pick Your Product spread, and with Father’s Day coming up in early September, we have a special book feature with prizes on page 20. We love feedback, so if you email me (hilary@inflightmagazine.com.au) your name, postal address, and what you would like to see more of in Mining Life & Living, you will go into the running to win a double-pass to Aussie flick Son of a Gun, staring Ewan McGregor, which hits cinemas September 4. ‘Til next time, enjoy the issue!

Hilary

Sue Carter sue@inflightmagazine.com.au PRINTING www.platypusgraphics.com Mining Life & Living Magazine is published bi-monthly by Inflight Publishing Pty. Ltd. Views expressed in Airport magazine are not necessarily endorsed by the publisher. No responsibility is accepted by the publisher or the printer for the accuracy of information contained in the text or advertisements. Advertisements must comply with the relevant Trade Practices Act 1979. Responsibility for compliance with the act rests with the person, company or advertising agency submitting the advertisement. Neither the publisher nor the editor accepts responsibility for advertisements.

WHAT’S ON JULY July 25-27: Splendour in the Grass, North Byron Parklands, NSW, see splendourinthegrass.com July 28 – August 3: Grafton Country Music Roundup, Grafton, NSW, see graftoncountrymusic.com.au/ July 31 – August 3: Lightning Ridge Opal Festival, Lightning Ridge, NSW, see lightningridgeopalfestival.com.au July 31 – August 17: Melbourne International Film Festival, Melbourne, Vic, see miff.com.au/ AUGUST August 1-3: Byron Bay Writers’ Festival, Byron Bay, NSW, see byronbaywritersfestival.com.au August 1-3: Greazefest, Rocklea Showground, Brisbane, Qld, see greazefest.com

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Ph (07) 3891 7793 • Fax (07) 3891 7702 PO Box 670, Stones Corner, Qld 4102

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August 2-19: Australian Surf Festival, Coffs Harbour, NSW, see australiansurffestival.com August 8-10: Annual Dubbo Jazz Festival, Dubbo, NSW, see dubbojazz.com.au August 8-17: Ekka (Royal Qld Show), RNA Showgrounds, Brisbane, Qld, see ekka.com.au

August 13-14: Bob Dylan, Perth Convention and Exhibition Centre, Perth, WA, see ticketek.com.au August 14-31: Brisbane Fringe Festival, various locations, Brisbane, Qld, see brisbanefringe.com August 15-17: Bangalow Music Festival, Bangalow, NSW, see southernxsoloists.com August 16: Bledisloe Cup Test 1, ANZ Stadium, Sydney, NSW, see rugby.com.au August 18-20: Bob Dylan, Palais Theatre, Melbourne, Vic, see ticketmaster.com.au August 22: Queen & Adam Lambert, Perth Arena, Perth, WA, see ticketek.com.au August 25: Bob Dylan, Brisbane Convention & Exhibition Centre, Brisbane, Qld, see ticketek.com.au August 26-27: Queen & Adam Lambert, Allphones Arena, Sydney, NSW, see ticketek.com.au August 29: Bob Dylan, Royal Theatre, Canberra, ACT, see ticketek.com.au August 29-30: Queen & Adam Lambert, Rod Laver Arena, Melbourne, Vic, see ticketek.com.au August 29-31: Newcastle Jazz Festival, Newcastle, NSW, see newcastlejazz.com.au

August 9-10: Smash! Sydney Manga & Anime Show, Rosehill Gardens Racecourse, Sydney, NSW, see smash. org.au

August 31: Bob Dylan, Adelaide Entertainment Centre, Adelaide, SA, see ticketek.com.au

August 9-10: Greazefest, Sandown Racecourse, Melbourne, Vic, see greazefest.com

August 31: A Walk in the Park presented by Parkinson’s Victoria, Federation Square, Melbourne, Vic, see parkinsonswalk.com.au

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TREK THE

UNTAMED

One of Australia’s most enduring stories of adventure, ambition and tragedy is about to be brought back to life. Australian history expert, Peter FitzSimons, is preparing a modern-day outback adventure in late August this year, following the footsteps of the legendary explorers Burke and Wills. By: Olivia Leach

he epic tale of two Australian pioneers journeying across Australia from Melbourne to the Gulf of Carpentaria, discovering and mapping territory yet to be tamed, has remained a legacy of Australian history. Both a success and a tragedy, it was on the arduous journey home that Robert O’Hara Burke and William John Wills perished, forever sealing their achievements in Aussie outback legend. Now is your chance to experience the wonders these two explorers would have witnessed more than 150 years ago, with the bonus of returning home safely! On

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August 20, the team-based Big Burke & Wills Trek will depart – camels in tow – from the famous Big Tree at Cooper Creek in southwest Queensland to the Burke and Wills memorial at the iconic Birdsville Pub. For 11 days this trek will authentically replicate 330 kilometres of the original 3750-kilometre route, taking teams across the Queensland border to South Australia, into Innamincka, along Cooper Creek, the Diamantina River and the Birdsville Track, and crossing two deserts – the Strzelecki and Sturt Stony. Crossing desert with no tracks on land unchanged since the days of Burke and

Wills will mean you are truly isolated from the chaos of modern life. “Nothing like this has ever been done before,” one of the trek’s organisers, Greg Donovan, says. “The president of the Burke & Wills Society, Dave Phoenix, has walked the whole route by himself, and other people have walked parts of it; but this will be the first major organised re-creation of this part of the course, and it is the most significant part of the course.” As such, this will be a historic event in itself. Part of the wonder of this trek is that participants can expect an authentic replication of many aspects of the iconic journey. Dave Phoenix will be on hand throughout the trek, acting as a guide and historian to supply trekkers with plenty of intriguing information. And there will be the additional guidance of a traditional owner of the land, a descendant of the same people who were there when Burke and Wills passed through. He will be lending his wisdom on the long journey, with stories that have been passed down through generations. The trek will, however, deviate slightly from the original journey in 1860. For instance, trekkers will enjoy such luxuries as three meals a day, along with talks, films and entertainment, to create a stimulating and engaging experience on their assisted journey. But the true purpose of this endeavour is not only to create a fantastic experience for those who join the team, but to raise funds and awareness for the Juvenile Diabetes Research Foundation (JDRF). This foundation is the largest charity in the world devoted to research into type 1 diabetes. As such, JDRF has been involved in every major type 1 diabetes breakthrough in the past three decades. So, being part of this trek will help change the lives of Australians who suffer from type 1 diabetes, and may even change your own outlook on life. For more information, or to register your team of four, see burkeandwillstrek.com. au. Individuals can also search for teams via the website’s registration form. n

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The McClymonts

Sister Act

The Gympie Music Muster is on once again in late August. Editor, Hilary Board, sat down for a chat with Samantha McClymont, one of the three gorgeous sisters from The McClymonts, who are the ambassadors for the event and one of the highly anticipated headliners this year. You and your family are originally from Grafton... Do you get back there much? We try to as our Dad and our family are still up there. We’ve got a gig in Grafton on the 6th of July, so it’s good that work [enables] us to get back home. Your just released your fourth album on July 4. What did you want to say with this album that was similar or different from your previous albums? It’s always going to have that McClymont sound because we are three sisters and we are all about the harmonies, so I think you can always hear that through our music. But in terms of differences, this album goes through a range of emotions as well as genres of country. You’ve got really modern crossover country songs, as well as really raw emotional

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ballads, then the cheeky McClymonts songs and a bit of rock’n’roll in there as well. So there are definitely differences and similarities, but hopefully – fingers crossed – people are going to enjoy the new music! What was it like working with producer Lindsay Rimes on this album, and recording here in Australia for the first time? We recorded the past three albums all in America, but it was really nice to just be home this time and go into the studio and work with Lindsay, who we’ve worked with before with song-writing but never as a producer. So it was nice to work with a friend who got what our music was all about. To be able to go into the studio during the day and then come home every night and kind of have that balance to our lives was a really nice

experience, as we’ve never really had [that] before – it’s always just been a 100 per cent focus on music. You are on tour now until September... What’s it like being on the road with your sisters? We go out the same night our album is released – on July 4 – so it’s all happening in the next couple of weeks: album release, touring! We’ll actually announce even more shows after September and tour right up until the end of the year. But it’s definitely not normal to spend that much time with your sisters [laughs]! Everyone always says “I don’t know how you do it” but at the same time we’re lucky we are sisters because it does make it a lot easier. You know each other so well, you know each other’s strengths

What are your plans for next year? We are just filling up the calendar for this year at the moment and then seeing where that leads us. But we definitely want to focus on Australia [right now] and for most of next year too, because we just felt we were going back and forth a lot and not giving 100 per cent to Australia. So we just want to give back and play as many shows as we can and really dedicate this album to our Aussie fans.

and weaknesses, and it’s just nice to have that comfort of home on the road. We used to do about five shows a week but we’ve limited it to about two or three now, so I think that will mean we won’t kill each other by the end of the tour, which will be nice [laughs]! Do you have any funny stories from touring? Brooke was on stage the other day and fell arse over head in a skirt, which was quite hilarious! You just have to pick yourself up, dust off and carry on with the show [laughs]. We were like, “Oh, where did Brooke go? Oh, there she is! [laughs]” You are performing at the Gympie Music Muster in August. What does the event mean to you and your sisters? We are really lucky to be the ambassadors of the Gympie Music Muster this year, which is pretty exciting and quite humbling really because that’s where it really started for us. We’ve been going [to the event] ever since the early days of the Talent Quest! We were entrants in the Talent Quest and then Brooke was actually seen performing at the Gympie Muster by the head of Universal Music at the time and got signed! So Brooke was signed because of the Gympie Muster! People always say, “You never know who is out in the audience”, and it was true in our case. So, to be able to get signed, go on to record and come back as an artist and now as the ambassadors, we kind of feel like we’ve done the whole Gympie journey! What’s the event like for attendees? It’s just a really good time! People can camp, or just go in for one or two days and there’s a whole range of genres of music, which is awesome. If you really want to hear the traditional country or modern country or pop artists or blues artists, it’s all there. It’s just a really unique venue – out in the bush in the middle of nowhere! And it’s also a charity, so people can feel good about going and drinking all weekend and enjoying music

[laughs] because it’s benefitting the Buy a Bale campaign for the Farmers’ Aid Appeal. So it’s really nice that you can blend music with charity and make a weekend of it. Which acts are you looking forward to seeing at the Muster this year? We love just catching up with everyone and saying “hi” out the back. I think [the event] has every single Golden Guitar winner from this year, so it’s a strong line-up! How is performing at home different from performing in America? Whether you are in America or Australia, people just love the music and really get into it and show their support. The only big difference between Australia and America is that people drink more in Australia to get the confidence to dance and get into it! You performed for the Aussie troupes in Iraq and Afghanistan in 2006 and 2007. What was that experience like? It was amazing! It was 20 days of going to a different base every three days. And the beautiful thing is that we still have friends from that trip. We’ll have men and women who were over on that tour coming to shows and saying “I was there watching you perform in Iraq” and it’s so nice to have that connection with them. I mean, you can’t just go to Iraq and Afghanistan on a holiday! So we definitely feel that we’ll never forget that experience.

A golf adventure

IN THAILAND! Come to beautiful Thailand and enjoy the magniﬁcent golf courses, the happy Thai people, their culture and excellent cuisine, along with all that Chiang Mai has to offer, in the mountains of northern Thailand. We are offering a great 7 day package, inclusive of airfares, that will have you wanting to go back time and time again.

GYMPIE MUSIC MUSTER DETAILS Dates and time: August 28-31, from 7.30am to midnight each day.

Performers: Lee Kernaghan, Kasey Chambers, John Williamson, Adam Harvey, Sara Storer, Beccy Cole, Josh Pyke, Buddy Goode, Russell Morris, Gord Bamford, McAlister Kemp, Jared Porter, Luke O’Shea, The Sunny Cowgirls, The Wolfe Brothers, Jon English, Bob Evans, John Stone, Adam Eckersley Band, Ashleigh Dallas, Aleyce Simmonds, Peter Denahy, Jayne Denham, and many more. Location: The Amamoor Creek State Forest Park, 40km south-west of Gympie and two hours’ drive north of Brisbane Prices: A one-day pass for an adult is $100$120, or more on the gate. You can also buy three-day and four-day tickets. Camping: Five-day permits are $35 and cover up to six people. Longer permits are also available. Website: muster.com.au

CHIANG MAI CUP: THAILAND: 3rd – 10th Oct 2014

Package includes: • Return economy airfares from Brisbane, Sydney, Melbourne and Perth to Chiang Mai, Thailand, with Thai Air including meals, drinks & movies. • Return Chiang Mai Airport transfers to accommodation in Chiang Mai. • 6 night’s accommodation at Imperial Mae Ping Hotel (4.0 star) in Superior King Suites, including a full buffet breakfast each morning. • 5 games of golf at Alpine Resort, Chiangmai Highlands, Summit Green Valley, Maejo and Chiangmai Inthanon, including caddies and motorised carts and 2 bottles of water each day. • Daily return golf transfers and storage of golf clubs. • Total cost is $2,240.00 p.p. for a single King Suite or $2,100.00 p.p. for a twin share King Suite. Includes a farewell dinner for each player. • Daily winner each day presented with a shirt from that golf club. • You are welcome to play in your own group of 4 friends.

For more details phone: Ross Smith 0418 986 237, or Jamie Priestley on 0409 580 110, or email play@golfadventures.com.au

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Issue 4

2014 WORLD RALLY CHAMPIONSHIP

All the action, excitement and colour of World Rally returns to Coffs Coast from September 11-14.

he show starts with the official launch at the Coffs Harbour city centre, midafternoon on Thursday, September 11. World Rally Championship (WRC) cars will be on show and drivers will be presented and interviewed on stage before meeting with fans and signing autographs for a short time before being ceremonially flagged-off to commence the competition. The Coates Hire Rally Australia is the 10th round of the WRC. By this stage, drivers and WRC teams will be very keen to secure maximum points, as only three rallies remain in the series. So, who will be crowned champion? Sebastien Ogier currently leads in the driver standings, followed by Jari-Matti Latvala, Mads Ostberg, Andreas Mikkelsen and Mikko Hirvonen. But will it remain this way after three days of fast and furious racing around Coffs Coast? And which will be the best performing works car? Citroen, VW, Ford or perhaps the newest entrant, Hyundai? The three days of racing are all within easy reach of Coffs Harbour. Friday’s stages are in Bellingen Shire in Tuckers Nob State Forest, with four spectator locations with roadside views of the cars flashing past. Saturday’s

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stages are in Nambucca Shire, where there are five on-course spectator locations and the East Coast Bullbars Rally Village in the Bowraville town centre. The main street will be colourfully dressed for the occasion, with an entertainment-filled festival atmosphere. Sunday’s stages are centred on Wedding Bells State Forest, just north of Coffs Harbour. There will be two spectator locations, as well as the visitNSW.com Rally Village. The Village has food and beverages, music and entertainment and it is elevated, giving patrons extensive views of the action leading up to and away from the Village. Back in Coffs, the Hi-Tec Oils Service Park (adjacent to the C.ex Coffs International Stadium) is another hive of activity. Open each day from 8am until about 10pm, this is

where the WRC cars are serviced and tuned between rally stages and also where sponsors will showcase their latest motoring products. Motorsport merchandise will be available for sale, music and entertainment will be provided, and food and drinks will be available. Live feeds from out on the course will also be shown on monitors, to keep you up-todate with the rally action. This is where you can watch and listen to discussions between drivers, mechanics and technicians up close and feel the drama, tension and passion of World Rally. Best of all, entry is free! For details on rally stages, spectator locations, and tickets, see www.rallyaustralia.com.au. For accommodation and visitor information, see www.coffscoast.com.au.

TOP THREE DRIVERS

Sebastien Ogier

Jari-Matti Latvala

Mads Ostberg

The Frenchman was something of a late starter, only joining the sport at age 22. However, when Sébastien made his first appearance in the FIA World Rally Championship just two years after his first rally, he immediately scored a World Championship point on his debut in Mexico in an S1600 car. But the dominance he showed in winning the Junior World Rally Championship in the same year was only the start of a spectacular rise in the WRC, which has seen Sébastien score seven race wins. Prior to his first complete World Championship season in Citroën’s junior team in 2009, he made a guest start in the Intercontinental Rally Challenge at his home event, the “Monte”, and won at the first attempt. The following year, Sébastien claimed his first World Championship victory at Rally Portugal, and was soon promoted to the French works team as a result. Sébastien quickly established himself as world champion Sébastien Loeb’s biggest rival and pushed his compatriot all the way in the race for the Drivers’ Championship. Despite five wins and a further two podiums, Sébastien ultimately had to settle for third place overall. One nice consolation was his victory at the Race of Champions at the end of the year, which he contested as a Volkswagen works driver. 2012 was Sébastien’s first full season as a Volkswagen works driver. At the same time as developing the Polo R WRC, he and codriver Julien Ingrassia lined up in the World Rally Championship in an S2000 Škoda. Competing against more powerful World Rally cars, he underlined the fact that he is still a force to be reckoned with by finishing in the points seven times, winning a special stage at Rally Italy, and claiming 10 class victories.

Jari-Matti hails from the town of Tuuri, Finland. It was here that Jari-Matti started his racing career, even before he was born! His father, Jari, had been racing in rallies since 1981, during which time the entire Latvala family became a true “rally family”. Jari-Matti was still mastering the art of walking when he completed his first laps in a go-kart at the age of just four. When he was eight, his father gave him his first rally car. By 10, Jari-Matti was practising rally driving on a frozen lake in Finland. Jari-Matti took his first steps in professional rallying before he even came of age, making the World Rally Championship in Great Britain in 2002. He then spent four years gaining valuable experience with different cars before contesting his first full World Championship season for Stobart-Ford in 2007. Jari-Matti regularly finished in the points, with the icing on the cake coming at Rally Ireland, where he achieved third place. Promoted to a Ford works driver the following year, Jari-Matti and his co-driver Miikka Anttila claimed their first win at a WRC event at Rally Sweden. At the age of just 22, this made Jari-Matti the youngest winner in the history of the FIA World Rally Championship – a record that still stands today. Since then, Jari-Matti has won at least one World Rally Championship every season. He has also finished in the top four of the overall standings for the past five years.

Mads hails from Fredrikstad, about 100 kilometres south of Oslo, Norway. He started his rally career at age 17 with a two-year “apprenticeship”, learning the ropes before making his debut in Rally Sweden in 2006. Later that year he competed in Rally Finland and Rally Wales, driving a Subaru Impreza. He then went on to win his first Norwegian Championship in the same year. Alternating between appearances in the WRC and the Norwegian Championship, Mads learnt his trade with Adapta, the family-owned team set up by his father Morten. In total, he contested five seasons in the Impreza. Mads took a step up the ladder when he joined M-Sport in 2011. With the arrival of the new generation of World Rally cars, he began the season by finishing as runner-up at Rally Sweden. The Norwegian then had to wait until Wales Rally GB, the final round of the season, to get back on the podium. The 2012 season was the making of Mads. He took part in 11 of the championship’s 13 rallies, finishing in the points on each occasion. Mads won in Portugal, finished on the podium in Sweden and Argentina, and ended the year in fourth place in the championship. Despite claiming two further podium finishes in Sweden and in Finland, 2013 proved to be a more frustrating year. However, 17 stage wins – compared with 10 and three in the previous two seasons – showed that the young Norwegian was still improving. Now driving for Citroen, 2014 has been a good year for Mads and co-driver Jonas Andersson, finishing third in Sweden and Portugal, then going one better as runnersup in Rally Italia Sardinia. n

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Issue 4

ICE, ICE,

baby Ice hockey is famous for being one of the most violent sports in the world, with fisticuffs, deliberate fighting and fan involvement seen as acceptable and important parts of the game. There’s nothing like it in Australia, so when the US and Canadian teams arrive on our shores this July to battle it out for the Douglas Webber Cup and the International Ice Hockey Champion title, there will be a wave of excitement around the country from fans of the sport. By: Aly Eveille 12

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he Australian series kicked-off off on July 11 in Perth and was packed with entertainment, pyrotechnics, and mammoth sound and lighting effects. The aim of the showcase is to give fans a reallife North American ice-hockey experience with jumbo screens and a spectacular line-up of athletes that will have fans on the edge of their seats. With players from previous years coming from the American Hockey League, The National Hockey League, and even Stanley Cup winners, the bill is top notch. The most impressive though is Australian ice-hockey player, Nathan Walker, the first Australian to ever make the American Hockey League. At the age of 20, it’s hard to believe Walker has spent the past seven years in North America and Europe in the name of his sporting career. But it’s this dedication that has led to his admirable placing within the sport as an official player for America. “I’ve been playing since I was about four

years old,” Walker says. “My older brother was involved in it so I naturally wanted to copy him and everything just went from there.” While ice hockey is renowned for its violence and crowd involvement, Walker says it’s a fun game to be a part of, especially when the momentum changes so quickly. “It starts to get rough when other players take cheap-shots, and it’s our job to get them back for it,” he says. “In saying that, it can be dangerous and I fully support the Stopconcussions organisation and the work they do.” The International Ice Hockey Australian series sold out in Melbourne and Sydney last year, so organisers added an extra game in Perth (on July 12), as well as a game in Brisbane on July 19. “It’s really great to be playing in front of a crowd of Aussies,” Walker says. “It gets so loud and the fans really get into it. There’s nothing like playing in front of 20,000 or so Australians.”

Other players confirmed so far include Americaâ&#x20AC;&#x2122;s Zenon Konopka, Ryan Ginand, Louis Liotti, and Michael Forney, and Canadaâ&#x20AC;&#x2122;s Kyle Quincey, Kevin Harvey, Josh Brittain and Jordon Southorn. See internationalicehockey.com.au for more information on the US versus Canada series in Australia.

International Ice Hockey Australian Series Dates Rod Laver Arena, Melbourne: July 25 Allphones Arena, Sydney: July 26 Tickets for the games in each city range from $80-$250. Packages are also available. See ticketek.com.au for tickets. n

Nathan Walker

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Issue 4

FIGHTING FIT Romanian Deadlift • Grab a dumbbell or barbell. • Bend your knees slightly, back straight, lean forward hinging at the hips. • Push hips forward and stand. “Hamstring strength is really important to prevent ACL injuries, which are prevalent in skiing.” “By working the hamstrings, you help

NAIL

stabilise the knee joint and prevent

THE SLOPES

Snow season is finally here, so it’s time to dig out your board or skis. But while a trip to the slopes may sound like a relaxing holiday, it’s certainly not one for your body. Exercise physiologist and certified strength and conditioning specialist Steve Roberts, shares five workouts to help you prepare your

irst of all, think of the workouts you do that use the same muscles and require the same amount of effort as you need on the slopes.

You may then need to tweak these exercises to make them more effective. Do you even workout? If the answer is no or sometimes, don’t panic. If your snow trip is four or more weeks away, you have time to prepare. After all, the last thing you want from your holiday is a ruptured cruciate ligament, torn ligaments in your ankles or a broken collarbone.

If you have planned to snowboard for four or five days, you’ll need to train in order to be able to perform for that period of time. This is especially the case if you want to progress in skill and speed by the end of your trip. In the table below are five of the best gym exercises to get you ready for the snow. The turning, inertia and gravity pushing you into the ground from skiing or snowboarding creates a lot of eccentric load on your muscles, so we’ve chosen exercises that mimic the use of the muscles and included a training tempo.

Snow program Warm Up

Perform 5 min aerobic exercise, gradually raising heart rate. Include Range Of Motion (ROM) exercises as per movements in your workout. E.g. Dynamic leg stretches.

Perform the first sets of A, B, C D and E, taking 30 seconds’ rest between each. Then rest for 90 seconds and repeat until ALL sets are complete.

for three seconds using a smooth and controlled movement. • When you’re at the bottom, push up with two feet.

Medicine Ball Pump Squat • Hug a heavy medicine ball to your chest and lower into a squat position. • Staying low, doing short pump squats (pulsing up and down about an inch or so) without coming back up to start. • Your muscles should always be contracting. “This exercise builds local muscular endurance in the lower back, glutes, and quads.”

Squat Jump • Start with your feet shoulder-width apart.

Try to land softly on your feet. “This exercise develops explosiveness in the quads and glutes, which is necessary if you want to ski fast and push hard out

Wk. 1

Wk. 2

Wk. 3

Wk. 4

Tempo

Rest

A. Romanian Deadlift

4 sets of 10 reps @70 of 1RM

4 sets of 10 reps @80 of 1RM

4 sets of 8 reps @80 of 1RM

3/1/1/1

B. Single-Leg Eccentric Squat

4 x 4 on each side @ Body Weight

4 x 5 on each side @ Body Weight

4 x 8 on each side @ Body Weight

4 x 10 on each side @ Body Weight

3/1/1/1

C. Medicine Ball (or dumbell) Pump Squat

3 x 1 min with 5kg

3 x 1 min with 6kg

3 x 1 min with 7kg

3 x 1 min with 8kg

Short low pulses

D. Squat Jump

4x4

X (Power with no tempo)

E. Backwards Sled Pull OR Incline Treadmill or Uphill Walk

1 x 1 min

2 x 1 min

3 x 1 min

4 x 1 min

time

RECOVERY, NUTRITION & HYDRATE

* Stretch muscles used on workout or muscles that are tight using Static stretches and recovery; walking, ice baths or swimming session. * Eat a healthy range of foods and drink up to 2-3 Litres of water/day. Limit the amount of alcohol you drink as it can have a negative impact on your recovery and performance.

Disclaimer No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

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• With one leg, lower yourself down

to the floor, then jump high in the air.

Workout time 40 mins (5 mins Warm up + 25 mins Exercise sequence + 10 mins cool down)

Exercise Sequence

Single-Leg Eccentric Squats

• Squat down so your thighs are parallel

Workout

Workout Format

injuries.”

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of your turns.”

Backwards Treadmill Walk • Start walking. • Increase incline. • Face backwards. • Drop to a squat. “It doesn't look that hard but when you hop on and do it, it's brutal. Thirty seconds in and your legs are on fire.”

Scan the QR code to see the how to do each of the five workouts. n

A bigger, better Buller!

Victorian alpine resort, Mt Buller, has received a bit of a facelift for the benefit of visitors this winter.

his year’s snow season launch in June included the spectacular annual Olympic Winter Institute Fundraising Gala Dinner, which saw the return of several Winter Olympians, who used Mt Buller as a training ground in the lead up to Sochi. Following this, the public were invited to view the numerous changes and upgrades Mt Buller has put in place to enhance guests’ stays. Improvements to the resort include the addition of a new mezzanine level in the bustling Village Square Plaza (formerly Cow Camp Plaza). This has almost doubled the seating and dining capacity of the space, allowing more room for visitors to relax and have a bite to eat between ski runs. The resort’s snowmaking facilities have also seen new, fully automatic snowmaking

guns installed on the northern side of Bourke Street, which will produce eight times more snow than previous years. The existing snowguns have been relocated to the Baldy and Koflers areas of the resort, significantly improving the reliability of snow conditions in these parts. In terms of activities at Mt Buller, there are plenty on offer this winter, from skiing, snowboarding and tobogganing, to helicopter flights, telemarking (free-heel skiing) and snow-gaining (high-altitude orienteering), to name just a few. There is also the Mt Buller Cinema, the National Alpine Museum and the luxurious Breathtaker Alpine Spa Retreat for guests to enjoy. For those looking for something new to do off the snow, there is the Mt Buller Sculpture Park Walk, where ramblers can enjoy the

range of sculptural pieces dotted around the resort (supplemented by the free Mount Buller Walks app). Just a short car ride (or stunning snowshoe walk) from Mt Buller is Mt Stirling. It offers visitors an authentic alpine adventure, with backcountry skiing and snowboarding, cross-country ski trails, snow camping, interpretive snowshoe walks and more. Several improvements have been made to the Mt Stirling Resort as well, including the installation of two solar-powered webcams, which give visitors the chance to check out the conditions before they arrive. See mtbuller.com.au for more information.

Mt Buller Fast Facts Season Ends: October 5, 2014 Location: 248km north-east of Melbourne Average Snowfall: 2.42m Highest Elevation: 1805 metres Number of Lifts: 22 Difficulty: 20 per cent beginner; 45 per cent intermediate; 35 per cent advanced Longest Run: 2.5km Ski Terrain: 300 hectares Terrain Parks: Yes Snowtube Park: Yes Snowmaking Facilities: Yes Night Skiing: August (Wednesday and Saturday, 7-10pm, subject to weather and snow conditions) n

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Issue 4

FROZEN

PLAYGROUND During a seven-day mountaineering course in New Zealand’s Southern Alps, amateur climber Christie Board learnt how to abseil off bunk beds and walk calmly into a cloud.

t can be a great feeling when you realise you are seriously out of your depth. It struck me for the first (but certainly not the last) time as I watched the shadow of our AS350 B2 Squirrel Helicopter fly across the Franz Josef Glacier. Below us, tourists squeezed between the tight blue crevasses, but our sights were aimed a little higher: 2000 vertical metres above sea level in New Zealand’s Southern Alps. Only two weeks prior, the senior guide at renowned company Adventure Consultants (AC), Steve Moffat, had convinced me to sign up for their Mountain Instruction Course. After mentioning a daunting experience climbing in Nepal about a year ago, Steve advised me that their courses “give a set of skills and importantly judgment for climbing all around the globe”. His advice, along with AC’s excellent reputation, made me confident I would have a positive experience learning how to navigate the unforgiving world of ice and rock. Due to an incoming snowstorm, our nervous pilot dumped us a kilometre downhill from Centennial Hut. For the first time in 18 months my feet crashed into snow, which would be my home for the next seven days.

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Our guide, Richard Raynes, let us indulge in a few happy snaps of the four mountaineersto-be who formed our group. But as Rich distributed the week’s food stores, stern faces quickly replaced our smug grins. I silently thanked my new best friend, Damian RossMurphy, as he stealthily replaced the sack of potatoes I had been given to carry with bundles of soft bread. After a quick instruction on glacier travel, we were roped together and led uphill. Throughout the week our course itinerary was dictated not by our guide but by the west coast’s notoriously difficult weather. That is the nature of the Westland National Park, which is so exposed to the Tasman that a rust-coloured record of Australia’s bushfires and dust storms can be seen on the face of the alps. Each day after breakfast, we began the 40-minute-long bonding process of sorting out our arsenal of technical gear and finding the perfect combination of thermals and softshell clothing to combat the day. As we roped up for glacier travels, we carried the 60-metre lengths coiled across our chests and tied spikes to our boots, giving us all an extra couple of inches of height.

The fresh powder had hardened by the time we zigzagged noisily across its surface each morning, stomping the sharp peaks of our crampons into the thick crust. For safety reasons, our experienced guide demonstrated the important act of self-arresting. Skidding across the ice, he expertly pivoted on to his belly before piercing the side of the hill with his ice axe. At low altitude, bringing your slide to a halt is achievable, but at high altitude – and fighting illness and fatigue – many experienced climbers plummet to their deaths. Typically each day we found ourselves peeling off layers, surrendering to the baking midday sun that was blistering the white bowl of glittering snow. We tested our knowledge of complicated knots, forming strong anchors. At first the knots seem impossible to learn, but my fingers soon became used to the patterns and by the end of the week I understood their applications. After making snow anchors we tested their strength, because the ice is unforgiving and good enough doesn’t always pass. I was surprised to find I didn’t miss television at night. No wi-fi connection was available either and our phones were locked away in storage, along with our wallets and

HOW TO passports. One day, as we traversed the nevé, we were treated to frontrow seats to an afternoon storm. Cocooned in a cloud we managed to get in a few hours of ice-climbing, establishing a belaying station at the base of a vertical slab of ice. As I reached up and swung the axe, it pierced the cool-blue surface, raining ice-chips over my cheeks. I repeated the kick-kick, swing-swing process and felt grateful for years of Taekwondo training. The fitter, more experienced climbers crawled around the frozen waterfalls like spiders on a ceiling, anchored only by ropes, lifesaving ice-screws and harnesses.

• • • • • • •

BUILD:

A SWING SET The next morning our helicopter arrived and the pilot took one shocked look at our comical beards of sunburn and wind-worn cheeks and said “what have you lot been doing?” As we flew through the narrow tunnel of the Fox Glacier, our trials were over. I smiled to myself with the knowledge that in just a few hours we would be enjoying a shower and lakeside beers in Wanaka. See adventureconsultants.com for more information. Photography courtesy of Damian Ross-Murphy, Christie Board and Teokotai Ruland-Marsters. n

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As the bad weather settled in, we spent the next day abseiling from our bunk beds and practising crevasse rescue while dangling from the ceiling beams in preparation for our journey to Pioneer Hut. On the map, the distance between our base (at the top of the glacier) to the head of the Fox Glacier was two hand-spans. In reality it would take us two days. The weather was unusually hot and I found myself sweating heavily under my pack before the perspiration froze in the breeze! I had to bite my tongue and force my mind to appreciate the expanse of brilliant snow around us. The afternoon sun turned the hard ice to slush, and crossing the glacier fields felt like pack-marching through soft sand in summer. Climbing the saddle, we took in lunch and the view across the Tasman Sea. A quick walk up Mount Von Bulow and Chancellor Dome and we were all smiles once again with the sense of achievement and top-of-the-world view that comes from summiting any mountain. After being on our feet for 10 hours straight, we slept out under the stars. A thin tarp, goose down and a bivvy bag barricaded our flesh from the mattress of ice. After a necessary amount of giggling we settled in and admired the otherworldly sunset crowning Mount Tasman. In the morning, our tiny campsite was frozen solid and stray bog rolls and gloves accidentally went skidding downhill. As we tramped the length of New Zealand’s version of Nepal’s Khumbu, our environment slowly changed, leaking in colour and the sound of running water. Outside Pioneer Hut my body ached as I peeled off my boots and harness for the last time. That final afternoon saw us play a fierce game of cards where we battled it out for a shot of whisky we found abandoned on the window sill. Just six days ago we were strangers, but now we shared a camaraderie earned from surviving in the wilderness.

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Issue 4

MINING & INDUSTRY

WE ALL NEED SOMEBODY TO LEAN ON FIFO wives are a strong, independent breed who tend to act like they can do it all by themselves. But, like any wife and mother, they can’t and they shouldn’t have to struggle alone. Here are five tips from “oil and gas mum” Deb Russo, to help friends and family members reach out and support FIFO wives. Tip 1. Don’t say, “If you ever need a hand with the kids, just call” because FIFO wives will never call. Instead, the best thing you can do is say, “I’m coming to look after the kids. Have them ready by 10am.” You will be greeted with tears – but they will be tears of love and gratitude!

being wallflowers so much that we opt not to go. We feel guilty that our partners aren’t there or that we are having a good time without them but we need to go out to prevent isolation and give the kids some essential social interaction. Meet us on the kerb at a cafe and walk in with us like a team. It will create a sense of community and family and both are essential for wellbeing.

can be quite lonely, as they are the two days of the week when we usually don’t have anything planned, yet we don’t want to impose on your family time because we know how precious it is. But even just a quick 15-minute visit makes a difference. Tip 3. Call us. Not every day but every couple of days. Many FIFO wives are stubborn and isolate themselves unintentionally. Some – including me – have a fear that something will happen to us and no one will notice! I can go a whole swing with no one but my husband and mother calling me and both of them are more than a thousand kilometres away.

Battle of the bulge and the bain-marie

Tip 2. Come and visit us – especially on weekends. Sometimes it’s too much effort for FIFO wives to get the kids out and about and sometimes we get unintentionally forgotten on weekends and holidays. We know we aren’t someone else’s responsibility and that people get busy and have lives of their own, but FIFO wives and mums typically hate weekends. Saturdays and Sundays tend to drag and

Tip 5. Tell us that we are doing a good job, not because we are FIFO wives, but because we are doing a good job as parents. We all need to hear that, and not just when we are sinking and you think a buoy needs to be thrown! Tell us any time. It’s reassuring.

Tip 4. Don’t let us go to events on our

BY MAREIKE BOUT, HEALTH & LIVING COACH FOR MINING FAMILY MATTERS. Deb Russo is Mining Family Matters’ own, if you can. FIFO wives typically SEE MININGFM.COM.AU

Breakfast Try: cereals such as museli, oats (porridge) and Weet-Bix, fresh fruit, grainy wholemeal toast with poached or boiled eggs and grilled tomato, low-fat natural yoghurt, nuts, seeds, and baked beans. Avoid: bacon, sausages, scrambled eggs, poached eggs, poached fruit, croissants, butter and fruit juice. Lunch Try: wraps or grainy bread (such as multigrain or wholemeal) filled with chicken breast and as much fresh salad as possible. Finish off with some fruit and a few nuts and you will have plenty of energy to get you through the afternoon.

Top tips for preventing weight gain: • Banish the bread. • Slow down and savour. Eat slowly to allow your brain the time it needs to register that you are full. Put you fork down between mouthfuls and savour your meal. • Start with soup or salad. The more you eat of the healthy stuff, the less you will eat of the high-calorie, fat-laden choices.

u .a m o .c fm g in in .m www al tips

ce and practic Free professional advi in mining and resources. for families

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regular “Oil & Gas Mum” contributor (www.miningfm.com.au). She also For soups, for vegetable or beanhas her own go award-winning blog based versions, the chunkier the better. (thefifowife.com.au). Visit either website for are more professional Avoid any that cream-based. For advice and practical strategies salads, the golden rule is to use minimal for mining life. n dressing. • Fill up on extra veggies – a low-calorie choice. • Choose lean protein. Stick with low-fat cuts of meat, such as chicken and turkey. If necessary, remove the skin. Fish and shellfish are excellent choices but shouldn’t be crumbed or battered. • Keep your sauce on the side. Gravies, sauces and dressings are big traps when you are watching your weight. Go easy on them or avoid altogether. • Finish with fruit. For dessert, fresh fruit (without the ice-cream) is your best choice. Most other desserts are a dietary disaster. My advice is to avoid dessert or, if you must indulge, a couple of spoonfuls with your coffee should get you off the hook with minimal dietary damage!

MY MUM’S

THE

INKS I’M MY DAD TH

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SURVIV GUIDE AL Min g Familin ies

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Practical ways to keep you r rel ati onship healthy and you r family happy.

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FOR

eeping the kilos at bay while you are working can be challenging if you don’t consider the calorie content of what you are tucking into. But the “bain-marie life” needn't keep you looking and feeling stodgy and overweight. Next time you chow down, use these practical tips – courtesy of our resident personal trainer Mareike Bout, who was named South Australia’s Personal Trainer of the Year in 2008.

hate going to school, work and friends’ parties alone. Sometimes we dislike Dinner This is where it can get tough because you have worked hard all day, you are hungry and tired and all you want to do is relax and eat a tasty, satisfying meal. The bottom line with weight loss or weight maintenance is that you must keep your portions to a reasonable size. Your body can only process and use so much food at a time, so any excess is quickly stored as body fat. I tell all my clients that the one thing they can do right now to start losing weight is to eat what they normally would, just one-third less of it. You still get to eat the food you like so you don’t feel deprived and you don’t have to worry about counting calories or sourcing special foods.

F FO R

Discover who you can be come and see us at  Mudgee Small Farms Field Days 11-12 July  Boarding Schools Expo Narrabri 25-26 July  AgQuip Gunnedah 19-21 August contact Head of Enrolments, Martin Gooding on (02) 9473 9768 or goodingm@knox.nsw.edu.au

A Uniting Church School for Boys, Sydney www.knox.nsw.edu.au

Senior Co-ed Boarding A new start for all begins at Barker Boarding. Barker College offers opportunities for its students to develop self-reliance and initiative. With a choice of 39 HSC subjects, a student driven timetable and a diverse co-curricular program, Barker College ensures a seamless bridge between School and University. For more information about preparing young people for their future contact karen_george@barker.nsw.edu.au

www.barker.nsw.edu.au

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Issue 4

BOOKEDUP Treat your dad to a good read this Father’s Day, September 7.

ORANGE TOWN: FIFO 3-2-1 by Paul Rhoden. It’s 1992 and the beginning of the next mining boom in Australia. Brent Williams, aka “Rooster”, who started out working on a cattle property for his father, is now in his early 30s and has worked his way up the hard and ruthless career ladder at Trojan, the largest construction company in Australia. To date he has avoided the backstabbing and envy of his peers and has become the general foreman on the largest FIFO mining earthmoving job in the country. Hangovers, colourful language and the vast array of characters who work with him are a normal part of Rooster’s FIFO life in the bush. But has this straight-talking guy finally bitten off more than he can chew? Can he keep dodging the allure of corruption? And will a dark secret from his past finally catch up with him? RRP: $19.95. Out late August.

TODDLER OWNER’S MANUAL: Father’s Edition by Steve Bedwell Written by best-selling author and comedian, Steve Bedwell, this book likens a toddler to the other love in a man’s life – his car! Set out like a retro car manual, the book humorously covers the difficult ownership period of your child from 18 months to three years. This out-of-warranty period can be difficult and the manual will help fathers navigate vexing stages such as solid food consumption, child self-waste disposal training, tentative first steps, as well as long-term servicing, immunisation and maximising the usefulness of your toddler! RRP: $19.99. Out August 15.

THORNYDEVILS by TW Lawless This is the second Peter Clancy thriller from TW Lawless. In the late 1980s, Melbourne is gripped by an unprecedented crime wave that is the talk of the town. To increase flagging sales, the editor of the Melbourne Truth appoints journalist Peter Clancy to head up an investigative crime column. Clancy is quickly caught up in a sinister plot involving drug importation, police corruption and kinky sex, causing him to cross paths with a series of shady characters. As Clancy falls into the murky underworld of Melbourne, he attempts to discover if a series of murders are a turf war or a family feud. He must use his wits to expose the Thornydevils... where nothing is as it seems. RRP: $ 24.95. Out now.

RESERVOIR DAD by Clint Greagen A wickedly funny and irreverent chronicler of everyday life in today’s parenting trenches, award-winning dad blogger Clint Greagen shares the whole enchilada on what stay-at-home dads really get up to in his first book, Reservoir Dad. With Australia’s stay-at-home dad force estimated to be more than 100,000 and rising fast, Reservoir Dad’s hilarious, down-to-earth take on surviving the ups and downs – in his case the daily chaos of being the ringmaster of four boys under the age of nine – couldn’t be more welcome for anyone facing parenthood. Greagen’s Reservoir Dad blog won Best Australian Blog in the Personal and Parenting Category in 2013. RRP: $32.99. Out now.

FLASH BOYS by Michael Lewis The old image of Wall Street, with alpha males shouting at each other in trading pits, is no more. Now the world’s money is traded by computer code, inside black boxes in heavily guarded buildings. This is the dark world of highfrequency trading, in which the stock exchange itself has become complicit in its own corruption. With their advantages of speed, high-frequency traders have manipulated the market with flash traps in order to gobble up profits and rebates. But Lewis unearths a group of ingenious oddballs and misfits, who decide to expose the rigged heart of capitalism and create their own fair stock exchange. Flash Boys is the explosive story of them declaring war on some of the world’s most powerful people. RRP: $ 39.95. Out now.

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WIN!

Inflight Publishing has one copy of each book to give away to lucky readers. To enter, simply email your name and postal address to hilary@inflightmagazine.com.au with the title of the book you wish to win in the subject line. Winners will be notified by email and books will be posted out in late August.

SOLID,RELIABLE INFRASTRUCTURE The latest figures show the residential property market is cooling slightly. That’s hardly a surprise, but it does give investors reason to consider other opportunities, and the infrastructure sector could be worth a look. By: Paul Clitheroe AM

nfrastructure refers to the physical framework of modern economies, such as rail networks, toll ways, ports and bridges. It’s hardly a pulse-racing asset class but like the underlying assets, it tends to be solid and reliable. The infrastructure sector was one of the big winners in the recent Federal Budget. For investors, all this government support offers opportunities: as spending on infrastructure will benefit the nation’s big building and engineering firms as well as building products suppliers. Regardless of the promised cash injections, infrastructure also offers some general points of appeal to long-term investors. The returns tend

to be stable because we always use bridges, roads and railways – even during economic slowdowns. Many infrastructure assets are the only one of their kind in a particular location, often because of the cost involved. For instance, it’s unlikely anyone’s going to construct a second Harbour Bridge any time soon. This aspect of infrastructure can stabilise the revenue earned for the underlying provider and create more predictable returns for investors. There are two main ways to invest in infrastructure. One option is through direct share holdings in infrastructure companies listed on the Australian Securities Exchange.

Or, for a bit of diversity, think about a managed infrastructure fund with access to several underlying assets. These funds usually combine capital growth and dividend income – but in varying proportions depending on the fund. Growth-focused infrastructure funds may aim to achieve capital gains in the future. Other funds invest in established pieces of infrastructure that can generate a steady flow of income to investors. Paul Clitheroe AM is a founding director of financial planning firm ipac, chairman of the Australian Government Financial Literacy Board and chief commentator for Money Magazine. n

Make your money work as hard as you Mines mean great money. So make the most of it. Whether your dream is to buy a house, pay off debt, go into business or plan for a financially secure future, the place to start is with a financial plan. Call to book a free financial health check. Our team of professional financial advisers can help make your money work as hard as you.

Free

financial health check

ipac is one of Australia’s leading financial advisory firms, specialising in personal financial advice. ipac was founded over 30 years ago by leading financial commentator and author Paul Clitheroe AM, and respected investment strategist and author Arun Abey. ipac also specialises in: • Superannuation salary sacrifice • Tax minimisation strategies • Investing • Debt reduction • Financial modelling for divorce

• Self-managed super • Redundancy planning • Investing compensation payments for income • Retirement income planning • Funding aged care.

Call 1800 626 881 or visit www.ipac.com.au ipac securities limited ABN 30 008 587 595 AFS Licence No. 234656. i00494_0414

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Issue 4

BOYS’ TOYS

R ZR XP1000 UTILIT Y TERRAIN VEHICLE

Polaris has launched the most impressive side-by-side vehicle to ever hit the market.

significant step-up from the RZR 900XP, the RZR XP1000 features a Prostar 1000cc engine, which pushes out a mind-boggling 107hp, making it the highest-powered side-by-side vehicle yet. Reaching 0-80 km/ph in 5.33 seconds, the RZR XP1000 boasts four valves per cylinder, dual throttle bodies and long-tip fuel injectors. It has a top speed of 123 km/h. One of the real innovations with this new model is the suspension configuration, with 16” front and 18” rear travel, and front 2” and rear 2.5” exclusive Walker Evans antibottoming needle shocks. Supplementary

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to that are dual rate, dual springs, 16-position adjustable clickers, a long 90” wheelbase and 29” Maxxis Bighorn tyres. The RZR XP1000 also comes complete with a new high-performance All-Wheel-Drive system and Electronic Power Steering. To ensure the comfort of both riders and racers alike, the RZR XP1000 offers new doors, an adjustable seat slider for both driver and passenger, new dry-seat technology to resist moisture, a 10” adjustable steering wheel, LED interior lighting and new draining holes for cleaning. You need to see it to believe it. The best way is to check out driver RJ Anderson taking it off-road in his video, which already has about 1.5 million views on You Tube. This exciting model is available in two colours: White Lightning or Titanium Matte

Metallic/Orange. Price: $28,595 ride away. If the RZR XP1000 is not quite in your price bracket, there’s also the RZR 570, priced at $13,495 ride away. For more information, see www.polaris.com/en-au/rzr-side-by-side/ trail-vehicle/rzr-1000/features and www.Petersmowers.com.au. n

u o y o d e r e h W wa nt to be? Build your financial future Because life matters... Your future is shaped by all the little decisions that you make today. It’s shaped by living today with an eye on your next step. At AUSCOAL Super, we’ve helped generations of people turn small steps into big strides. We know that anything worthwhile takes time. And sometimes we all need guidance and support. So we’re with you every step of the way – however that works for you. Because what matters to you, matters to us.

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W www.auscoalsuper.com.au/build T 1300 AUSCOAL/ 1300 287 262 E enquiries@auscoal.com.au

This is general information and doesn’t take your needs into account. Before acting, consider if the information is right for you and read our PDS available at www.auscoalsuper.com.au. AUSCOAL Superannuation Pty Ltd | ABN 70 003 566 989 | AFSL 246864 Trustee for the AUSCOAL Superannuation Fund | ABN 16 457 520 308.

CAN140216 04/14

Grow through life.

swap and shed Drop calories from your diet without going hungry by using this practical food-swap guide. By: Belinda Crestani Remember when you used to turn up your nose at coffee, salads or greens as a kid? The fact you now love the strong taste of a long black or beetroot is proof that your taste buds can recalibrate. Though we tend to maintain a base of preference for salty, spicy or sweet foods, we can manipulate our taste buds to prefer healthier options. Experts suggest it can take between three to six months to alter your food preferences and can take up to 10 exposures before you accept or start to enjoy a food or taste you didn’t like before. Start re-training your taste buds now with these healthy food-swap options below and you should be well and truly recalibrated in time for Christmas! PEANUT BUTTER FOR NUT BUTTER Just like peanut butter, but crammed with more vitamins, minerals and good monounsaturated fats, natural nut butters are 100 per cent nuts and have no added sugar, salt or vegetable oil. Supermarkets now stock three or four types of nut butter, including almond, brazil-nut and cashew varieties, and one with all three together is called an “ABC mix”. Almond spread is high in magnesium and manganese, cashew spread is high in copper and magnesium and the brazil-nut is high in copper, iron, zinc, manganese, phosphates and magnesium.

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VEGETABLES OILS AND BUTTER FOR COCONUT OIL Coconut oil is the “oil” extracted from coconut flesh. It is one of the best oils to cook with as it won’t turn into harmful trans-fats when heated at high temperatures. Coconut oil contains high levels of lauric acid, which helps to strengthen the immune system and has the ability to attack viruses, bacteria and other pathogens. Researchers from the Garvan Institute of Medical Research have found that a diet rich in coconut oil will actually keep fat off and also protect you from insulin resistance, thus reducing the risk of type 2 diabetes. WHITE RICE FOR QUINOA Quinoa (pronounced keen-wa) is gluten free and contains more protein than any other grain. This makes it a popular choice for vegetarians and a good muscle-building and energy-producing food. Its nutritional composition is better than most grains – with a wonderful balance of amino acids – so try to have one cup a week. You can add quinoa to soups, stir-fries, stuffing or salads. POTATO FOR SWEET POTATO Brightly coloured sweet potatoes are full of provitamin A (betacarotene), vitamin C and glutathione – antioxidants that strengthen your defenses. Sweet potatoes can be baked, added to soups or stews, roasted, and sliced and fried to make sweet potato fries. They can also be used in desserts!

MILK CHOCOLATE FOR DARK CHOCOLATE Treat yourself to a piece or two of dark chocolate occasionally. Choose one that has between 70 per cent and 85 per cent cocoa. Cocoa contains a large amount of antioxidants, which protect your body from ageing, can lift your mood and reduce blood pressure. SUGAR FOR STEVIA With zero kilojoules per teaspoon (sugar has 64kj per tsp) and a low glycemic index to guard against crashes and cravings, stevia is baking’s new saviour. Derived from a South American plant, stevia contains no calories and doesn't raise blood sugar. It’s significantly sweeter than sugar, so you’ll only need about one-tenth as much in recipes. COFFEE FOR DANDELION TEA If you are trying to kick your caffeine addiction, try switching to dandelion tea. Its taste is similar to coffee but this coffee substitute is much better for you. Dandelion tea is full of antioxidants that help fight viruses and bacteria. It’s also great for detoxing the liver, improving digestion, boosting blood circulation and can even aid weight loss. What’s more, it contains huge amounts of vitamins and minerals, such as calcium, potassium, magnesium, iron and zinc. Belinda Crestani has a certificate in Weight Loss Nutrition and is the founder of health and wellness website Youthful Habits. See youthfulhabits.com for more. n

HOOKED

AGAIN

7Mate’s popular fishing program Hook, Line & Sinker, celebrates its 10th season when it returns on Saturday, July 26 at 2pm. Editor, Hilary Board, caught up with one of the TV show’s Tassie-based hosts, Nick Duigan, to talk about the series and his favourite fishing spots.

Nick Duigan, left and co-host Andrew Hart.

Puzzles C

ongrats on your 10th season! What can we expect from you guys in this series? It’s hard to believe we’ve been going that long! This season is our biggest yet, with plenty of Australian fishing hot spots and a mix of international destinations as well. We have gone to a new one-hour format, which will mean even more fishing! To us, fishing is meant to be fun, and that’s what we’ve captured in this series.

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Are you running the Classic Catch competition again this year? The Classic Catch competition is on again and it’s a great way to interact with our viewers. They seem to be much better fishermen than we are – it’s a bit humbling looking at all those great entries! We will be giving away an EvaKool icebox every week on the program so, to enter, just keep an eye on our Facebook page and catch a really big fish! Can you tell us a bit about your own memorable catches? We’ve made many memorable catches over the years. One was the biggest trout I’ve ever caught on the fly, quite an effort! Only problem was that the cameraman forgot to roll - so it doesn’t count! Another was a massive marlin Andrew [Hart, the co-host] caught in Cairns. It must have been nearly 1000 pounds [454 kilograms]! This time the only problem was that he didn’t take the cameraman with him – so it doesn’t count either! Name your three favourite fishing spots in Australia. Tasmania is one. We live there, so we are biased! But it’s a great fishing spot. Where else can you catch 100-kilogram tuna, the country’s biggest bream and enjoy world-class fly fishing for trout all within an hour’s drive? South Coast New South Wales is another great spot. There’s great bread-and-butter fishing for the whole family off the beach or in the many estuaries there. If you want to catch a marlin, they are thick! The Top End is Australia’s wildest place to go fishing. You don’t have to drive far from Darwin before you really feel away from it all. Barramundi are one of our great fish to catch! You have some fantastic seafood recipes on your website. Which is your favourite winter seafood dish? You can’t beat fresh flathead fillets in beer batter! The website shows how simple it is to make perfect beer batter every time.

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1 keep under control 1 Revolt (5) SeeTohooklinesinker.tv for(7)more from Nick and Andrew. n 5 The furthest boundary (5) 2 To learn word for word (6-7) 8 Shopper (7,6) 3 To eliminate (9) 9 WC (3) 4 Piece of music (6) 10 To place in between (9) 5 Romanian currency (3)

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Stone & Wood comes of age in June, with the launch of their second brewery in a much larger new location at Tweed Heads. Stone & Wood’s unstoppable success since launching in 2008 has no doubt motivated other aspiring brewers, with several opening their doors in recent years. Editor and ale fan Hilary Board takes a look at some of the best microbreweries around New South Wales, Queensland and Victoria. New South Wales’ 4 Pines Brewing Company: Located in Manly and established in 2008, 4 Pines produces six handcrafted beers and some interesting seasonal varieties. They are all brewed naturally according to the German purity law from the 16th century, which allowed only four ingredients: hops, water, yeast and malt. They do incorporate the odd bit of mandarin, ginger and other natural ingredients from time to time, but definitely no nasties, such as artificial ingredients, flavours, additives, preservatives or fruit juice. And they don’t substitute their quality barley with rice, maize, sorghum or other cheap alternatives. Tours of the Manly brewery are available from 12.30pm Monday to Friday for $25 and bookings are not essential. Hosted by a “qualified beer nut”, they include a tasting rack of five international award-winning beers. See 4pinesbeer.com.au. NSW’s Young Henry’s Brewing: Situated in Newtown and established in March 2012, Young Henry’s state-of-theart, natural gas driven dried malt extract (DME) brewery produces a range of four high-quality ales, lagers and ciders, as well as seasonal versions. Along with the best quality ingredients sourced from Australia and around the world, the flavour is a result of experience and passion. Head brewer, Richard Adamson, has been awarded more than 40 medals for his beers in international competitions. Young Henry’s hours are Monday to Saturday, 10am to 7pm. At the cellar door’s tasting room you can sample and hear about the beers and pick up a returnable twolitre “growler” bottle to take away. Brewery tours are available by appointment. See younghenrys.com. Queensland’s Burleigh Brewing Company: Located on the Gold Coast, Burleigh has been up and running since 2007. They pump out some fantastic beers,

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Burleigh Brewing Company.

Newstead Brewing Company.

including the American-style 78 Pale Ale, German-style HEF wheat beer, classic English-style My Wife’s Bitter, all-Australian Bighead low-carb and the European-style Duke Premium Lager and Duke Helles. Burleigh is also renowned for their seasonal beers, such as the Black Giraffe coffee lager and Fanny Gertrude’s Bickie Beer. But no matter how unusual the recipe, they only ever use the finest and most natural ingredients, so there are no additives, preservatives or chemicals. And despite their gold-medalwinning success, they refuse to become a mass producer and prefer to do everything by hand. Brewery tours with the brewmaster Brennan Fielding take place on the first Saturday of every month, from 2pm, and cost $20 each (bookings required). Attendees

receive a sample glass of four of Burleigh’s tap beers and a Burleigh Brewing glass to take home. See burleighbrewing.com.au. Qld’s Newstead Brewing Co: Late last year, Brisbane’s Newstead Brewing converted an old bus depot/art gallery into a brewery and watched as the city flocked to their taps. The team operates a DME, 12-hectolitre, two-vessel brewhouse from Canada, four unitanks for fermentation and five beer tanks for service to the bar and kegging. Premium malt, water, brewing salts, robust yeast and fresh new world hops are used to brew only all-grain, all-natural beers, nothing bogus. Newstead has 12 draught taps at the bar, where they pour eight of their very own beers (six different ales, one porter and a cider). To complement the excellent drinks on hand, the kitchen also serves up an Americanstyle pub menu of barbecue pork ribs, buffalo wings and fries seven days a week to tables overlooking the brewing tanks. See newsteadbrewing.com.au. Victoria’s Prickly Moses: Although a winery, Otway Estate decided to embrace beer and add a brewery to their site in 2007. They handcraft all their beers with a “gift of the gods”: pure rainwater from the lush Otway rainforest. Their current line-up includes the Otway Light Ale, the crisp Summer Ale, the session-style Organic Pilsner, the mediumbodied Otway Ale, the Celtic-style Red Ale, the caramel-toffee toned Otway Stout, the silky Farmhouse Ale, the French-style Reserve De Otway, the cleansing ChainSAW ale, the Spotted Ale (profits go to charity) and the refreshing Forbidden Fruit Original Cider. Prickly Moses’s factory outlet is open from Friday to Sunday, 11am-5pm. Their tasting paddles of five beers for $8 are great value and are an excellent way to experience their range. They also do pre-booked brewery talk/ tasting sessions for groups larger than 20 (prices vary). See pricklymoses.com.au. n

If your idea of paradise is an an intimate, beachfront resortsetting at Samoa Point idyllic tropical combining trees and tropical gardens. With only 15elegance, villas enchantment, romance, categories, the is an oasis of peace andresort unspoiled beauty, then and The villa is furnished in a tastefully modern style Havannah, Vanuatu, awaits. You’ll find ing, king sized en-suite bathroom, private thisbed, intimate, beachfront resort in an and private garden area. unrivalled location at Samoa Point, just 3 hours from Brisbane and set amidst flame treeslazy and tropical gardens. include lagoon-side afternoons, beach ng, kayaking, petanque, tennis. air-conditioned The Point There are 15 luxurious, s gourmet cuisine using the freshestcombination of local villas offering an enticing fine wines offrom Zealand style Australian, and comfort.New All villas feature Havannah does children under king not size cater beds, tofully equipped mini bars, flat screen TV and Bose sound docking systems. The Waterfront villas have infinity plunge pools, bath

tubs, and direct access to the beach while the Lagoon villas have their own private access to a magniﬁcent split level lagoon pool. The Garden villas are secluded by tropical garden and are a short walk to the beach. Daytime activities include massages at Arom’essence Spa, lazy lagoonside afternoons, picnics on secluded beaches or enjoy the resort’s activity facilities—snorkeling, kayaking, petanque or tennis. Horse riding, Snuba, scuba diving, island tours scenic ﬂights can all be organized from the Havannah.

The Point Restaurant, with its commanding 270° views over Havannah Harbor, offers a fusion cuisine of Asian and Western inﬂuence using the freshest of local ingredients with ﬁne wines from Australian, New Zealand and French. Our local kitchen brigade has been trained to devise menus to entice you not only in the restaurant, but also on the beach or on the resort’s private jetty.

T: +678 551 8060

PO F: Box 4 Samoa Point +678 551 8062 Port Vila Vanuatu www.thehavannah.com Tel: +678 551 8060 The Havannah, Vanuatu is a romantic reservations@thehavannah.com reservations@thehavannah.com retreat exclusively for adults, as children under 16 are not catered for. www.thehavannah.com

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your

PICK product t GOLFBUDDY GPS Need a little help with your game? The GolfBuddy PT4 is a new touchscreen GPS with plenty of handy features, such as automatic course and hole recognition, an extraresponsive TouchSwipe screen, and an interactive scoreboard and tracking module (for up to four players). What’s more, the 4” LCD touchscreen precisely measures the distance to any target, as well as shot-distance measurement. The device is water resistant and its 10hour re-chargeable lithium battery gives players up to two full rounds of use on a single charge. RRP: $499.95. See gpsgolfbuddy.com.au

WIN!

American Tourister and Inflight Publishing are giving one lucky reader the chance to win a 65-centimetre grey American Tourister Spinner Combimax case – valued at $299. Simply email hilary@inflightmagazine.com.au with your name and address and write American Tourister in the subject line.

p AMERICAN TOURISTER COMBIMAX Don’t like to leave anything at home? American Tourister’s Spinner Combimax will make travelling with everything easier and lighter. Starting at just 2.4 kilograms, a 55-centimetre case will give you 39 litres of space and expanding sections increase this further. Its hybrid design, featuring hard shell backing and soft fabric front, means the Combimax reaps the benefits of both designs while maintaining strength and durability. It also includes 360-degree spinner wheels, a TSA fixed combination lock, front pocket opening, lining pocket, detachable bag, internal packing straps and a three-year worldwide warranty. RRP: $299 (65cm), $259 (55cm) See americantourister.com.au

Our commercial diver training lets you dive anywhere in the world Our commercial diver training in Tasmania offers a range of courses developed in conjunction with the subsea industry. This commercial diver training could change your life!

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52281_tuc_190x132_sport diving mag.indd 1

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WIN!

BlueAnt and Inflight Publishing are giving one lucky reader the chance to win a set of Pump Sportsbuds – valued at $149. Simply email hilary@inflightmagazine.com.au with your name and postal address and write Pump Sportsbuds in the subject line.

p NIKON COOLPIX AW120 This waterproof (to 18 metres), shockproof (up to a two-metre drop) and freezeproof (up to -10C) camera is perfect for any outdoor or sporting adventure. It boasts 16 megapixels and high performance in low light. There’s also built-in wi-fi for instant photo sharing with your smart device, and a built-in GPS tracker and electronic compass to record where your photos were taken. A large 7.5-centimetre OLED monitor with anti-reflective coating and high contrast makes it easier to view your photos. RRP: $399 See mynikonlife.com.au

TANGALOOMA HOLIDAY While we shiver through winter, it’s hard not to dream about escaping to a tropical, sun-soaked island. Just a 75-minute catamaran cruise from Brisbane, Tangalooma Island is the jewel of the Moreton Bay region, where amazing encounters with dolphins are part of the everyday experience. The idyllic location’s Tangalooma Island Resort is the perfect family holiday destination for guests seeking a unique adventure, educational or nature-based experience, with more than 80 tours and activities on offer. See Tangalooma.com

WIN!

q BLUEANT PUMP SPORTSBUDS These wireless, Bluetooth-enabled Sportsbuds are the perfect addition to your gym or outdoor workout. Developed in collaboration with extreme athletes and performance-fitness enthusiasts over about three years, the Sportsbuds’ military-grade design, secure Superfit system and waterproof coating handles rain, sweat and dust so you don’t have to hold back at the gym. What’s more, they deliver crystal-clear HD sound with eight hours of continuous play time. Available in two aesthetically appealing colours, black and blue. RRP: $149 See blueantpump.com

WIN!

Pearl Perfection and Inflight Publishing are giving one lucky reader the chance to win an orange lamb’s leather bracelet with a signature drop pearl charm in rose gold – valued at $110. Simply email hilary@inflightmagazine.com.au with your name and postal address and write Pearl Perfection in the subject line.

Tangalooma Island Resort is giving one lucky reader the chance to win three nights’ accommodation in a hotel room for two adults and two children. The prize includes buffet breakfast daily, return boat transfers from Hamilton (in Brisbane), dolphin feeding on one night and daily maid service. Simply email hilary@inflightmagazine.com.au with your name and postal address and write Tangalooma in the subject line.

p PEARL PERFECTION BRACELET Over the past seven years, Nerida Harris has sourced the best quality freshwater pearls and crafted them into timeless, classic pieces incorporating sterling silver and carat gold findings. Pearl Perfection’s lamb’s leather bracelet with signature drop pearl charm (pictured) is available in orange, black, white, red and khaki. RRP: $110 See pearlperfection.com.au

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Festival stage.

and crushed nuts from Chitty Banh Banh, which is run by Jake and Elle

facebook.com/EATSTREETMarkets for more details. n

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ABSOLUTE OCEAN FRONT

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• Large 2 & 3 bedroom apartments •to gt’snothing; Cafe Bistro with • Courtyard terrace and pool the fun, energetic, Harrison who were grand finalists 8 • Conference room • 3 min to CBD, RNA Showgrounds, • Fully self-contained with in last year’s My Kitchen Rules. We exotic flavours, wafts of wonderful Royal Brisbane Hospital and Wickham Terrace11 2 bathrooms & laundry 9 10 followed our mains with a shared aromas and noiseSuncorp, in Brisbane,” • 5 min to Ballymore, Gabba • Walking distance to the City, The Strand, dessert of deconstructed banana Hackworth explains on Eat Street and Brisbane Convention 12Centre 13 Casino & Entertainment Centre split that was messy and delicious. Markets’ website. • Large swimming pool, spa & Reservations FREECALL 1800 801 722 After satisfying our stomachs we 14 Being the only container-based tennis court email: ggtmotel@bigpond.net.au enjoyed the live music on offer and market in the region, Eat Street has 16 • Free Wireless internet checked out some of the boutiques, 15 quickly become popular with locals • Free Access to Gym & Tobruk which included fashion, homewares, and tourists alike. As a result, it17can Olympic Pool hand-crafted jewellery, soaps, BRISBANE become quite packed between 6pm • Free Magnetic Island Transfers for ceramics, artworks and alternative 18 19 397 Gregory Terrace, Spring20Hill and 8pm, so head in around 5pm Booking of 5 Nights+ knick-knacks. http://gregoryterrace.bestwestern.com.au if you want to beat the crowds and 21 The markets were brought to queues for food. There is a $2 entry life by three Brisbanites: Peter fee and off-street parking for 400 Hackworth, John Stainton and Jacki door to Macdonald. “I have always wanted 22 cars is available for free next 23 7 Mariners Drive the market on Macarthur Avenue. to recreate the hustle and bustle of The Strand, Townsville See eatstreetmarkets.com or the fabulous food markets of Asia, Phone5.07 0777 21. Notorious affair 4722 Messages to run facebook.com/EATSTREETMarkets where you can experience the most ACROSS 22. Nips with beak or visit marinersnorth.com.au 6. Pork cut 1. Muslim veil for more details. n fantastic regional dishes for next

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7 Mariners Drive The Strand, Townsville Phone 07 4722 0777 or visit marinersnorth.com.au

• Free Magnetic Island Transfers for Booking of 5 Nights+

• Free Access to Gym & Tobruk Olympic Pool

• Free Wireless internet

• Large swimming pool, spa & tennis court

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• Quiet 4 star luxury rooms • Spectacular views • gt’s Cafe Bistro • Courtyard terrace and pool • Conference room • 3 min to CBD, RNA Showgrounds, Royal Brisbane Hospital and Wickham Terrace • 5 min to Ballymore, Suncorp, Gabba and Brisbane Convention Centre

CENTRALLY LOCATED

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BRISBANE