PNG Mining
Life& Living magazine
Issue 6 FREE
ON SONG SOL3 MIO HITS A HIGH NOTE
GOOD SPORTS
PNG GAMES IN NOVEMBER
SHOW TIME IN GOROKA AND MOROBE
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contents on the cover 6
SHOW TIME Details of The Goroka and Morobe shows.
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ON SONG Interview with New Zealand group, Sol3 Mio.
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PNG GAMES Event details and ambassador biographies.
features 10
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RUGBY SEVENS AND LEAGUE CALENDAR Sevens World Series in Australia in October.
11 CRICKET IN PNG World Cup trophy and cricketers arrive in August. 16 ADVICE FOR FIFO NEWBIES Five tips for those new to the FIFO lifestyle. 17 FATHER’S DAY BOOK REVIEWS Good reads for dads.
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23 SEAFOOD RECIPES Mud crab and tuna dishes.
regulars
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Welcome Letter Mining and Industry Family Matters Pick Your Product Travel Bug Bites Wellbeing Fighting Fit Boys’ Toys Puzzles
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PNG 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 MINING LIFE & LIVING [PNG] Donna Foster donna@inflightmagazine.com.au SKIPPERS INFLIGHT MAGAZINE [WA] Aly Eveille aly@inflightmagazine.com.au MINING LIFE & LIVING [NATIONAL] Robyn Crouch robyn@inflightmagazine.com.au THE LINK Patrick McElligott patrick@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.
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Welcome to PNG Mining Life & Living Magazine!
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ello and welcome to our sixth edition, which is free for those in the mining and resources industries to take home and enjoy! The second half of 2014 is an eventful one for PNG in terms of culture and sport, with The Pacific MMI & MVIL Don’t Drink & Drive Legends Big Bash cricket match and Gala Dinner at the end of August, the Goroka Show in September, the Morobe Show in October, and the PNG Games in November. We bring you all the details on these exciting events this issue, so you don’t miss out. Speaking of sport, we also have the latest news on the first round of the HSBC Rugby Sevens World Series 2014, which will kick off on the Gold Coast in Queensland, Australia, on October 11. And for the rugby league fans, we have the match calendar for the remaining months of the year. Go Kumuls! For those who enjoy mixing fitness with pleasure, there’s a travel feature on mountain hiking in New Zealand on pages 20-21, as well as a run-down on the best spots to go fishing in outback Australia on page 22. We also have all the usual health and family advice this issue, along with some tips for those new to the FIFO lifestyle – to help you adjust. Music fans haven’t been left out either, with an interview with a Samoan trio from Auckland named Sol3 Mio. Their debut album outsold Beyonce and One Direction to become the biggest selling album in New Zealand in 2013! We love feedback, so feel free to drop me an email any time (hilary@inflightmagazine.com.au), with your thoughts on the magazine. ’Til next time, happy reading!
Hilary Board
CULTURAL CALENDAR
Goroka Show When: September 12-14 Where: Goroka, Eastern Highlands Province Theme: The World Meets PNG at the Goroka Show About: The two-day Goroka Show is held every year and is the most well-known tribal gathering and cultural event in PNG. About 100 tribes from the PNG Highlands arrive in Goroka to showcase their music, dance and perform extraordinary displays of tribal rituals and customs, for locals as well as international visitors. Highlights: Among the performers are the legendary “mudmen” of Asaro. According to tribal folklore, the warriors of Asaro were defeated by their enemies in a tribal fight centuries ago and forced to flee to the Asaro River. They waited there until dusk and then covered their bodies with grey mud from the river and made unusual face masks to make them look fierce. Legend tells that the sight of these ghostly apparitions rising from the river bank caused their enemies to flee, as they feared the “mudmen” were evil spirits. History: The festival was initiated and organised in 1957 by Australian kiaps (patrol officers). Kiaps from each district built round houses typical of their districts, where they displayed the various and unique cultures of the people living there. The kiaps also brought in sing sings (traditional dancing groups) from surrounding areas. It created an entertaining weekend for everyone, helping people forget their tribal differences. The show was also a competition, to see who was the most well-organised and well-administered district. See www.gorokashow.com/ for more information.
Morobe Show When: October 11-12 Where: Lae, Morobe Province About: The two-day Morobe Show is an annual event hosted by the Morobe Provincial Agricultural Society. The society started the show with the intention of showcasing the various agricultural, industrial and commercial features of the area. Since then, the Morobe Show has transitioned and now showcases the incredible cultural variety of the province, which is home to a growing number of settlers from the neighbouring regions of the Highlands, Momase and New Guinea Islands. The main exhibits are agriculture, horticulture, livestock, commercial and schools, besides cultural exhibitions. Each year prizes are handed out to the participants in each
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Highlights: The Morobe Show is also the premier event in PNG for traditional dancing. Between 2000 and 3000 performers usually attend and each year. Sing sings (traditional dancing groups) perform after the official opening of the show and the display typically lasts for a few hours. The range of groups on display is the largest variety and crosssection of groups that can be seen performing anywhere in PNG, and all provinces are usually represented. There are always one or two sing sings that have never been seen before or are quite uncommon.
farms in Lae. These settlers went on to form the Morobe District Farmers and Settlers Association. These farmers, together with local businesses operating in Lae at that time, came together to propose and stage a show in October 1959. For the first three years, the show was staged at Lae Technical College. Finally, in 1963, a new site was awarded to the Morobe Show Society, and it has remained there to this day. One of the highlights of the event over the years has been the 1973 show, when the Morobe Show Society hosted some 62 delegates from Scotland, England, Wales, Kenya and Australia, who had been attending the Royal Agricultural Society of the Commonwealth Conference in New Zealand.
History: In the 1950s, after World War II, many expatriates came to settle and build
See www.morobeshow.org.pg/ for more information. n
category. During the show, districts are also awarded for making the best exhibits.
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MAMA MIO!
Sol3 Mio’s operatic-pop debut was the best-selling album of 2013 in New Zealand, surpassing Beyonce, One Direction and even fellow Kiwi, Lorde. The charismatic Samoan trio from Auckland also saw their self-titled debut enter the top 10 on the ARIA charts earlier this year, and they are set to tour Australia this October. Hilary Board spoke with one of Sol3 Mio’s (pronounced: Sole Mio) two brothers, tenor Pene Pati, about their musical journey.
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rowing up, you and your brother Amitai sang at rest homes every week for 14 years. What did that experience teach you? As a little kid, I hated it! Every Friday we would dread [it]. Who wants to be singing from 4pm to 10pm? It went on and on for so many years but towards the end of it we finally kind of understood what we were doing and that our Dad was trying to teach us to be grateful. He knew that the elderly people at the rest home only looked forward to us singing and, for them, it was the best thing in the world. Finally we kind of caught on and just as we started to really love it, it ended, which was really sad! Can you pinpoint when your connection with classical music occurred? I actually joined the choir to get out of school – because they had rehearsals during class time [laughs]! But, as I was
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doing it, I slowly started to like it. And then I joined the community choir and got accepted into the New Zealand Youth Choir and it just took off from there and I discovered a newfound love of choir. All three of us were very much into choral singing. Then the choir director said, “You guys should pursue classical singing” and from there we kind of caught onto it and started learning opera. But, at the time, we were the least likely to get into classical music. No one expected us to do opera, and in the music class we were the odd ones out! You and your cousin Moses sang in the choir behind Italian tenor Andrea Bocelli in 2008. What can you tell us about that experience? Backing Andrea Bocelli was huge for us. When you are forever listening to [famous musicians] on the radio and seeing them
on TV, you never really expect to see them in person. Well, I never did! I’d never been to a concert in my life – so he was kind of my first. Singing behind him was a dream! Moses and my brother Amitai were also the backing vocalists for [American musician] George Benson and they had so much fun when they toured around New Zealand. The three of you were selected to go to the prestigious Wales International Academy of Voice to be tutored by renowned tenor Dennis O’Neill. How did you find that year over there? I went over first and did the year by myself. My year was quite hard – I’m not going to lie [laughs]! But in terms of singing and learning, [a year] is very, very short. And the best thing about it was that it was all practical – there’s no theory or written work – so you are always singing. While I was there I had heaps of opportunities to sing
around Wales, so I was very fortunate to see the country. And [later on] the boys got to do a lot of performances in Cardiff.
towns around New Zealand they were all full and we had about 1000 to 3000 people turn up in one go.
What was the most important thing you learnt from Dennis? Refining the voice. Dennis taught us control, how to use the instrument healthily and properly. I think that’s one of the best things to learn at a young age, because you’ve still got the rest of your life to sing. It’s integral ... to know what to sing and when.
Does touring with your brother and your cousin make it easier? It’s half-half [laughs]! It’s good to tour with your family because you understand each other. But at the same time you know each other so well that it gets annoying [laughs]! You can argue but there are no real arguments because you get back to each other. We are straight-up with each other but at the same time we have so much fun, so it’s a good balance.
Despite being released late in 2013, your debut became the highest selling album in NZ for the year and stayed at the top of the charts there for nine weeks... what was your reaction to that? When they told us we were number one ... we thought [they meant] number one on the classical chart. But when they told us we were actually number one ahead of One Direction and Beyonce that was a big shock! I kind of had an inkling we would be high in the charts – but the fact it stayed there for nine weeks was a huge shock for us. And, to this time, we still haven’t celebrated that! When we are not doing Sol3 Mio, we go about our own solo operatic careers, so it’s full on. It really still feels new and it’s still surprising for us. The speed of it all has really caught us off-guard. You completed a sold-out tour of New Zealand earlier this year. Can you share some highlights? That was amazing! A sold-out tour was the craziest thing I’ve ever done. The opportunity to sing in the big arenas we had only dreamed of was a big thing for us. And to have the whole of New Zealand come and have a listen was a huge thing for us. I think what surprised us the most was that when we went to small
Which other acts in the classical or contemporary genres do you really respect and would perhaps like to collaborate with in the future? I wouldn’t mind doing something with Bocelli, to sing with another tenor ... if he would like to. He was one of the first people I listened to when I started getting into opera. I think Sol3 Mio would do an awesome collaboration with Kanye [West]. I just think out of all the hip-hop artists, he is the most artsy. He has a different view on a lot of things and I think he would use the opera voice in a [new] way and mix it with the hip-hop genre quite well. Sol3 Mio will be embarking on your first Australian tour in October. What are you looking forward to most? The anticipation is very high and I think what we’re most looking forward to is seeing how many people come [laughs]! I’m also looking forward to seeing how people react, because we are so used to performing in New Zealand and we are just hoping that the same thing will work in Australia. It’s on our minds whether we will be accepted or not.
I’m sure you will! And what are your plans after the Aussie tour? At the end of this year we are doing a supporting tour with [British tenor] Alfie Boe in the UK. He is huge [over there], so to be supporting him and doing a show at The O2 [arena] is huge for us. Early next year we hope to do our own UK tour, so it’s looking quite good. Any plans for a second album with your own songwriting? Further down the track. I think Universal and the team want to release this debut album to the world first before embarking on the second album. We definitely want to write a few [songs] and slowly introduce a little bit at a time, but we also want to add songs that people have suggested ... and have reacted to big time. Usually we add songs that have changed our lives in some way. This year, though, we do have a DVD coming out of one of our live shows in New Zealand. It’s one thing to listen to the album but it’s another to actually watch and be immersed in the concert itself. See www.sol3mio.com
SOL3 MIO’S AUSTRALIAN TOUR DATES Crown Theatre, Perth, Western Australia, October 19 Adelaide Entertainment Centre, South Australia, October 21 The Star Event Theatre, Sydney, New South Wales, October 22 The Athenaeum Theatre, Melbourne, Victoria, October 24 See ticketek.com.au or artscentremelbourne.com.au.
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HSBC Sevens World Series Dates for 2014/15 Round 1 Australia (Gold Coast) Oct 11-12, 2014 Round 2 Dubai Dec 5-6, 2014 Round 3 South Africa (Port Elizabeth) Dec 13-14, 2014 Round 4 New Zealand (Wellington) Feb 6-7, 2015 Round 5 USA (Las Vegas) Feb 13-15, 2015 Round 6 Hong Kong Mar 27-29, 2015
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he Gold Coast Sevens is the first round of the 2014/15 HSBC Sevens World Series (previously known as the IRB Sevens World Series), which consists of nine international tournaments. This year the HSBC Sevens World Series takes on additional significance, with the tournament being the first time a World Series event has been a part of the Olympic qualification process. The top four nations will qualify directly for the Olympic Games in 2016. For those who don’t know of the event, national rugby Sevens teams compete for World Series points at each round, with winners of the Cup, Plate, Bowl and Shield crowned at each location. An overall HSBC Sevens World Series champion is crowned at the end of the season, based on points accumulated throughout the nine events. The Gold Coast will host 45 matches across the two-day event in October. It will feature some of the most exciting rugby players from 16 countries, including Australia, Fiji, Samoa, American Samoa, New Zealand, Japan, South Africa, Scotland, England, Wales, France,
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Round 7 Japan (Tokyo) Apr 4-5, 2015 Round 8 Scotland (Glasgow) May 9-10, 2015 Round 9 England (London) May 16-17, 2015
The HSBC Sevens World Series will kick off at Cbus Super Stadium on the Gold Coast in Queensland, Australia, on October 11.
Portugal, Kenya, Argentina, Canada and USA. New Zealand won the Gold Coast Sevens last year, beating Australia 40-19. England came third and South Africa fourth. Australian men’s captain, Ed Jenkins, says, “The Gold Coast Sevens is the start of the most important season of our careers. A place at the Olympics is at stake and it is an event we want to be part of. Obviously we want to entertain our own Aussie fans, but we also love playing in front of big crowds too.” Gates open at 10am and games start at 10.30am on both October 11 and 12. The draw for the pool stage of the competition will be announced in mid-September. Tickets are from $50 for a single day or $90 for two days, and public transport is included in the cost of the ticket. To fit in with the exciting and fun atmosphere, rugby fans dress up as “weird and wacky” as they wish at Sevens’ tournaments around the world, so make an effort (but keep it clean! There will be families there). See www.rugby.com.au/gc7s/ for more information. n
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PNG Rugby League Calendar Aug-Dec 2014 Digicel Cup Minor/Major Semi Final: August 24
Round 26 Intrust Super Cup vs. Bye: August 30-31 Digicel Cup Preliminary Final: August 31 Digicel Cup Grand Final: September 7 Intrust Super Cup Elimination/Qualifying Final: September 6-7 Intrust Super Cup Minor/Major Semi Final: September 13-14 PNG Schoolboys National Championships, PNG Senior National Zone Championships, PNG Women’s National: September 12-15 Intrust Super Cup Preliminary Final: September 21 Intrust Super Cup Grand Final: September 28 NRL National Championship Final: October 5 U16 Junior Kumuls vs. NSW U16; National Championships Select Side vs. Digicel AllStars; PNG Kumuls vs. Australia PM 13 Test Match: October 12 PNG Kumuls International Test Match: October 19 End of all domestic PNGRFL Sanctioned Competitions: November 16 Junior Kumuls Elite Development Camp: December 5 PNGRFL AGM 2015/2016: December 20 See pnghunters.com for more information
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PNG CATCHES CRICKET TROPHY AND PLAYERS The Cricket World Cup trophy lands in Papua New Guinea this month, coinciding with The Pacific MMI & MVIL Don’t Drink & Drive Legends Big Bash at the end of August.
Carl Rackemann
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ricket PNG general manager, Greg Campbell, said, “This is an exciting time for PNG and the EAP region. Having the World Cup trophy come to PNG is great for the code and the country. The last time this event was in our region was more than 20 years ago and it’s not very often that the trophy of one of the world’s biggest events comes to PNG.” The Hebou PNG Barramundi’s finished fourth in the 2015 ICC Cricket World Cup Qualifier in New Zealand earlier this year, but PNG claimed One-Day International status and is now ranked 16th in the world. The ICC Cricket World Cup 2015 chief executive, John Hamden said, “We’re proud to be able to promote the [2015 World Cup] in Papua New Guinea, which only just missed out on qualifying for the event. We want as many people to get involved, not only with the tournament but with cricket in the country, and what better way to showcase the tournament than through the trophy.” India are the current holders of the trophy, having beaten Sri Lanka in the 2011 ICC Cricket World Cup. The trophy visit will coincide with The Pacific MMI & MVIL “Don't Drink & Drive” Legends Big Bash at the end of August, which will bring former Australian fast bowlers Andy Bichel and Carl Rackemann to PNG. Cricket PNG will also Andy Bichel be hosting a Gala Dinner in Lae at the Lae International Hotel on Thursday, August 28, and in Port Moresby at the Crowne Plaza on Saturday, August 30, where you will have the chance to hear some stories from former international cricket stars, such as Sri Lankans Arjuna Ranatunga and Asanka Gurusinha. Tickets are K300 per head for the Gala Dinner in Lae, or K550 per head for the Gala Dinner in Port Moresby in late August. Email Chris Amini at camini@cricketpng.com or Greg Campbell at gregcampbell7@gmail.com for tickets. The Cricket World Cup runs from February 14 until March 29, 2015, and will be co-hosted by Australia and New Zealand. See www.cricketworldcup.com for more information. n
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GAME ON! The sixth PNG Games will be held from November 16-29 in Lae City, Morobe. This year’s slogan is “Bilong Yumi”, because it’s all about “Our Games”.
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t the 2014 PNG Games, 9000 athletes from 22 provinces will compete for national pride across 28 sporting disciplines, including archery, athletics, Aussie rules, basketball, beach volleyball, body building, boxing, cricket, darts, golf, hockey, karate, kickboxing, lawn bowls, netball, power lifting, rugby league, rugby union, snooker, soccer, softball, squash, swimming, taekwondo, touch football, va’a canoeing, volleyball and weightlifting. The games also provide the opportunity to expose talent, such as the current Pacific Games women’s 100 meters champion, Toea Wisil, who was discovered at the inaugural PNG Games in Goroka in 2003. During the 14 days of world-class competition and entertainment across 19 venues, participants and spectators will experience all that PNG has to offer. The Games will be held in Morobe Province (population: 646,876 – 2010 census) and leave a legacy of infrastructure for the capital, Lae City. Due to Lae’s accessibility to many coastal and highland provinces (and the fact the Morobe province school year will have finished), it is expected that large numbers of spectators and supporters will travel to Lae for the games. Since the concept of the PNG Games was first developed and introduced by the PNG Sports Foundation in 2003, it has been held every two years. The mission is to promote and develop national unity and provincial pride through participation in sports. It is administered by the PNG Games Host Organising Committee (chaired by Philip Franklin) and is governed by the PNG Games Charter. See www.pnggames.org.pg/ for more information.
Ambassador
Toea Wisil S
tar sprinter Toea Wisil has been named an official PNG Games ambassador. Her role will include appearing at the Opening Ceremony and prize-giving. She will also visit schools and sporting clubs. Wisil’s remarkable talent was first uncovered at the inaugural PNG Games in 2003. Since then she has developed into an international standard sprinter, who currently holds national records in the 200 metres and 400 metres. In April 2013, Wisil became the first ever Papua New Guinean to hold an Australian national track title when she claimed the 100 metres in Sydney. In 2010 she missed out on PNG’s first ever track and field medal at the Commonwealth Games by just 0.04 of a second, in finishing fourth in the 100 metres. Her achievements have
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led to her being crowned Papua New Guinea’s Sportswoman of the year in 2010 and 2011. She was also PNG’s flag-bearer at the 2012 Olympic Games in London, where she reached the second round after winning her heat. In announcing the appointment, PNG Games chairman, Philip Franklin, said, “Toea can inspire the next generation of PNG athletes by sharing her journey and providing an insight into just what it takes to reach the elite level: committing to a healthy lifesyle and hard training but also coping with culture shock and language barriers.”
Ambassador
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Scott Prince A
ward-winning footballer, Scott Prince, is an official PNG Games ambassador for 2014. During an illustrious 15-year rugby league career, the halfback represented Queensland in State of Origin, the Indigenous All Stars, and Australia. He played club football for the Wests Tigers (who he led to the 2005 Premiership, winning the Clive Churchill Medal for Man of the Match), the Gold Coast Titans, Brisbane Broncos and the North Queensland Cowboys. PNG Games chairman, Phil Franklin, said, “The PNG Games – ‘Our Games’ – are all about sports spirit, sports respect and sports dreams. Scott Prince’s magnificent career embodies all three of these values. He will play an important role in inspiring people across Morobe Province, and all of Papua New Guinea, to make the most of what is sure to be a thrilling festival of sport.” Prince’s ambassadorial role will include a number of visits to PNG in the lead-up to the event. He will also feature in television commercials, play a prominent role in the event’s social media and assist key sponsors to achieve their objectives.
BOOK GIVEAWAY:
Scott Prince has written a hilarious and fast-paced new children’s book called Deadly D and Justice Jones: Rising Star. The short-chapter book, featuring illustrations by Dave Hartley, is perfect for tween-age boys (seven to 14 years) who don't usually like to read. The book is the pair’s second instalment, following on from Deadly D and Justice Jones: Making the Team. Rising Star follows the action-packed, rugby league adventures of Deadly D and Justice Jones as Deadly D continues to be the National Rugby League’s hottest superstar. The only problem is that Dylan’s secret has fallen into the hands of a nasty newspaper reporter, who can’t wait to tell the world! How will Dylan and Justice stop the curse from being revealed? RRP: AU$12.95. On sale: September, 2014. See www.magabala.com. PNG Mining Life & Living and Magabala Books have two Deadly D book packs, containing both the first and second book by Scott Prince, to give away to two lucky readers! To enter, simply email your name and postal address to hilary@ inflightmagazine.com.au with Deadly D PNG in the subject line. Winners will be drawn at the end of September, 2014. n
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COMMUNITY PROGRAM KICKS GOALS
Brisbane Boys’ College will hold free rugby and cricket clinics for school children in Port Moresby in midSeptember this year.
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ommunity is at the heart and soul of Brisbane Boys’ College (BBC). In the past four years, communities across Papua New Guinea, as well as Queensland and New South Wales in Australia, have been the focus of BBC’s community program, which has seen a team of BBC staff travel to various centres to deliver free sporting clinics that provide children with quality coaching across different codes. According to the BBC’s director of community relations and driver of this initiative, Jarrod Turner, the clinics not only provide a platform for children to discover new interests, they “bring people together who may live hundreds of kilometres apart and build community in so many ways”. BBC first launched the initiative in Roma, Queensland, Australia, in 2012, with a two-day intense sporting program during the Easter holidays. BBC has returned to the region each year, and more than 180 children from rural Queensland towns registered for the 2014 clinic, to try their hand at rugby, cricket, gymnastics, tennis, football and netball. Following this success, BBC recently extended its program to northern New South Wales in Australia, hosting an inaugural rugby clinic in Moree. This clinic was led by a team of BBC
students and coaches, including Tom Barker (BBC First XV coach and former Wallaby), James Lennon (BBC academic staff member and Senior Highlanders coach) and Michael Holland (BBC director of boarding and former state schoolboys rugby coach). A similar program is set to take place for the first time in PNG this year, with a rugby and cricket clinic being held in Port Moresby as part of BBC’s annual tour from September 13 to 18. “We have partnered with Cricket PNG and PNG Rugby, who will be providing coaches for our clinics,” Jarrod says. “We will also be holding community functions in Port Moresby, along with Goroka and Mt Hagen. It will be a great opportunity for us to meet with families from the region and keep in touch with our boarding community. The community program is as much about giving back to the region as it is about maintaining ties with our rural heartlands, which span multiple generations.” Brisbane Boys’ College is a day and boarding school in Queensland, Australia, for boys from Prep to Year 12 and boarders from Years 4 to 12. For more information on BBC’s upcoming PNG Tour in September, please email Jarrod Turner: jturner@bbc.qld.edu.au n
TWEENS AND TEENS BY: MINING FAMILY MATTERS CO-FOUNDER, LAINIE ANDERSON
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’ve always thought “tween” sounded like such a cute little time of life. Turns out it’s a minefield! Of course it’s a delightful age too (from 10 to 12 years), when your kids are so much more independent and helpful yet still love so unconditionally. But then there are the mood swings, the first flickers of teen defiance and those fierce sibling arguments. Sometimes I just wish there were experts around for reassurance. Australian family therapist, Karen Paglia, tells me it is increasingly common for parents to wish they had a “how-to” handbook. “Parents don’t need to have all the answers,” Karen says. “You just need to be very present, very honest and very open to hearing what your children have to say.” When it comes to creating a happy, healthy space for tweens and teens, Karen suggests three rules. (1) DISCUSS your own thoughts and feelings on issues with your partner before presenting a united front to your child. There
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decision on serious matters. “Giving children too much responsibility can actually make them anxious: they’re still learning and still need to defer to you for guidance – no matter how much they tell you it’s their own life.”
might be times when you tell your child “Dad thought this and mum thought this, but together we’ve agreed on this ...” (2) ALLOW your children to have input too, without leaving them to make the final
(3) CREATE little rituals such as bedtime chats or shared family meals, where children know they have your full attention to discuss their thoughts and feelings each day. “Ask open questions, such as ‘You seem a bit quiet – how are things going?’ or ‘That sounds interesting – can you tell me more about that?’ “If your child is distressed, sit still and listen. But if you can’t do that then and there, make a deal to chat about it later and stick to it, so they know they can count on you.” Mining Family Matters is a free website with expert relationship, parenting and career advice for workers and families in the mining industry. See www.miningfm.com.au n
“Boarding at BBC has empowered me to tackle any challenge on or off the field.” WILL GENIA, PROFESSIONAL RUGBY UNION PLAYER
BRISBANE BOYS’ COLLEGE
Papua New Guinea Visit School is the foundation for future success. The school your son attends will shape his life and you have the great privilege of playing a part in creating tomorrow’s world. At Brisbane Boys’ College, we empower young men to forge their own path; to be the next generation of innovators, businessmen and leaders of Papua New Guinea. Brisbane Boys’ College (BBC) is an elite Australian GPS school in Toowong, Brisbane with an enviable reputation and tradition for serving the educational needs of boys from Prep to Year 12. BBC is one of Australia’s most innovative and successful schools in boys’ education. Since 1909 the tradition of boarding has played an important role in the life of Brisbane Boys’ College, moving beyond education to total care. The program offers unique opportunities to meet friends from across
the world, and to develop confidence, character and independence with support from a diverse yet collective community. Brisbane Boys’ College warmly invites you to join with our Head of Senior School, Director of Boarding, Director of Admissions and Director of Community Relations to discuss the world of opportunities awaiting your son at BBC. Port Moresby . 13 & 14 September 2014 Goroka . 16 September 2014 Mt Hagen . 18 September 2014 To book an appointment to discuss your son’s opportunity or to attend one of our community functions, contact Brisbane Boys’ College Director of Community Relations, Jarrod Turner: +61 7 3309 3653 . jturner@bbc.qld.edu.au
T H E P R E S B Y T E R I A N A N D M E T H O D I S T S C H O O L S A S S O C I AT I O N T R A D I N G A S B R I S B A N E B OY S ’ CO L L E G E K E N S I N G TO N T E R R AC E . TO OWO N G . Q U E E N S L A N D . AU S T R A L I A . 4 0 6 6 . C R I CO S 0 0 4 91 J . R TO 3 0 241
ADVICE forfifo newbies New to the FIFO lifestyle? It can be challenging at first, so here are five tips from Deb Russo.
2. Communicate with your partner. My husband and I talk about everything – from divorce to life after death. Some people say we’ve cursed our relationship by already talking about separating, but if you can’t talk about everything without fear, then you’re in trouble. The same goes for being willing to listen. There is a right and a wrong way to communicate. If you don’t know how to do
it, learn (and quickly). All your relationships depend on it. 3. Accept the hard parts and adapt. We never get something for nothing, and the FIFO life is no different. If you want to make decent money with good time off, a little hard work is required. You can’t go in thinking it's going to be easy all the time, because it’s not easy for anyone – not for the partner working away, the partner at home, or the children. Life is all about evolving. How you adapt to the FIFO life will determine whether you succeed or fail. Try different things until you find a routine (and a roster) that works for you and your family – not what others tell you is right. Go with your instincts and trust yourself.
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5. Re-evaluate. Having said all of this, if you’ve given FIFO a good shot and it's still not working for you and your family, you need to reconsider your position. It's simply not worth risking your relationships for a job. Money can’t fix a family and being able to make FIFO work does not make you more or less of a person. In fact, recognising that something isn’t working and having the courage to address it says more about a person than any amount of money. Deb Russo has been a FIFO wife for more than a decade. She is a regular contributor for Mining Family Matters’ website (www.miningfm.com.au) and also has her own blog (www.thefifowife.com.au). n
4. Have a positive attitude. I don’t waste my time on people who have a continual bad attitude. I do understand that everyone has a bad day now and then, but you control the thoughts in your head and how you respond
.au www.miningfmpr.cacoticm al tips 16
to what life throws at you. If your thoughts are constantly negative or angry, you need to seek advice from a medical professional.
THE
SURVIVAL GUIDE Mining Families
Practical ways to keep your relationship healthy and your family happy.
MINING FAM ILIES
FOR
1. Understand the job and the roster. There is a reason you are doing this, so keep that in mind. For me and my husband, it’s the lifestyle. For others, it’s the money. We do 4:4 weeks (four weeks on, followed by four weeks off), so we work six months of the year. Those four weeks at work can be tough, but we know that. We knew that when we took the job. Understand how long that time is away from your partner, family and friends. You will have good days, great days, bad days and horrible days, but nothing in life comes easily.
Your complet e guid happy kids e to healthy relations and a hous ehold that hips , work s.
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 tricky 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 now.
SUMMIT 8000: Life and Death with Australia’s Greatest Mountaineer by Andrew Lock Summit 8000 is a thrilling memoir of the spectacular high-altitude mountaineering achievements of Andrew Lock: the only Australian to have summated all 14 8000-metre peaks in the world, including Mount Everest (twice). Andrew gives a candid and gripping account of his death-defying ascents and explains his passion for climbing in small teams or solo, without sherpas or bottled oxygen. Andrew’s story is one of extraordinary passion, self-motivation and resilience, as he takes the reader through his 16-year odyssey to achieve the Grand Slam of Himalayan mountaineering, involving victories, near-misses and great tragedies. The intense human drama of the expeditions infuses the book – sometimes funny, sometimes fierce and always fascinating. The remote and stunning landscapes and cultures Andrew encounters add texture to his tale, which culminates with his 2014 trip to Everest, where he witnessed the deadliest avalanche in the peak’s history. RRP: $29.99. 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 high-frequency 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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your
PICK product
t 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 for the bracelet See pearlperfection.com.au
u SAMSONITE FOLDABLE DIGITAL LUGGAGE SCALE Take out the guesswork with this high-quality luggage scale from Samsonite. Features a userfriendly hook and measures a maximum of 40kg. Comes with a two-year warranty and takes two 3V CR2032 batteries. RRP: $49.95 See samsoniteaustralia.com
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’ militarygrade 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 colours, black and blue. RRP: $149 See blueantpump.com
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p AMERICAN TOURISTER COMBIMAX American Tourister’s Spinner Combimax makes travelling with everything easier and lighter. Starting at 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
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
Peace and
quiet in PNG
T
UFI UFI Resort Resort PNG PNGisisaapersonalised personalised boutique resort boutique resortisinaahidden hiddenoasis oasis nestled with nestled atop atopaabreath-taking breath-takingfjord, fjord, 180º 180º panoramic viewsviews of theof sea, and with panoramic thefjords sea, fjords mountains. and mountains. Tufi Resort Resort is is aa place placethat thatmakes makesthe the aa outside world world and andall allits itsdaily dailystress stressseem seem million miles miles away. away. Located in Oro Province Province and and only only129 129 kilometres east of of Kokoda, Kokoda,Tufi TufiResort Resortisis perched on an amazing amazing cliff-top cliff-topterrace terrace overlooking Tufi Harbour Harbour and and isisthe theperfect perfect place to rest the the weary weary body body after afterthe the challenges of the the Kokoda Kokoda or or Black BlackCat CatTrail. trails. The deluxe deluxe bungalows bungalowshave havepolished polishedtimber timber floors lined with floors and theand wallsthe arewalls linedare with traditional traditional woven material. woven material. All the creature creaturecomforts comfortsare areavailable, available, including insectscreens, screens,24 24-hour electricity, including insect hour electricity,
air-conditioning, hot with air-conditioning, hot water, water,bedroom bedrooms with ensuite, bar fridge, coffee and tea making ensuites, bar fridge, coffee and tea making facilities. Most facilities. Most bungalows bungalowshave haveverandas verandahs overlooking the Coral overlooking Coral Sea Seaor orTufi Tufifjord. fjord. Deluxe bungalows are fully air-conditioned, •• Deluxe bungalows are fully airscreened and fanned, and with fanned, private with conditioned, screened balconies and ensuites. private balconies and ensuites. Standard bungalows are air-conditioned, •• Standard bungalows are air-conditioned, screenedand andfanned, fanned,with with ensuites, ensuites, some screened with with private balconies. some private balconies. • Deluxe rooms have balconies with • Deluxe rooms have balconies with outdoorsettings. settings. outdoor Amenities include BBQ and dining •• Amenities include BBQ and dining settings,in-ground in-groundpool poolwith with views views of the settings, fjord fjordbelow. below. •• The main building is a remarkable design The main building is a remarkable design that thatincorporates incorporatesthe thereception, reception, gift gift shop, library, restaurant library, restaurantand andalfresco alfrescobar... bar...hello hello margaritas! margaritas!
Dine on on aa selection selection of Dine of local local seafood, seafood, vegetables and tropical fruits vegetables and tropical fruitsininthe theresort resort dining room room or enjoy a BBQ dining BBQ grill grillon onthe theFjord Fjord Terrace accompanied by aselection wide Terrace accompanied by a wide of selection wines and ice-cold beer. wines andofice-cold beer. Activities diving, fishing, fishing,bush bushand and Activities include include diving, nature canoeing,traditional nature walks, walks, snorkelling, snorkelling, canoeing, traditional outrigger safaris,trekking, kayaking, outrigger safaris, kayaking, bird trekking, bird watching, beach BBQ and watching, beach BBQ and great cultural great cultural interaction in the village, interaction in the village, where you can where you can experience many activities experience many activities like sago-making, such as sago-making, net and spear works, net and spear works, tapa printing, face and tapa printing, face and body tattooing. body Tufi tattooing. is a stress-free environment where is a are stress-free environment theTufi locals warm and friendly. Awhere place the locals you are warm and where where can be leftfriendly. alone A orplace mix with you canand be villagers. left alone Aorplace mix with guests guests where you andrelax, villagers. A placeand where can relax, can recharge feel you totally invigorated. recharge andnfeel totally invigorated. n
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TRAVEL BUG BITES
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.
I
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
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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. 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 passports. One day, as we traversed the nevé, we were treated to front-row seats to an afternoon storm. Cocooned in a cloud we managed to get in a few hours of iceclimbing, 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. (Fitter, more experienced climbers crawl around frozen waterfalls like spiders on a ceiling, anchored only by ropes, lifesaving ice-screws and harnesses.) 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 Franz Josef Glacier) to the head of the Fox Glacier was two handspans. 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 packmarching 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-theworld 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 toilet 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. 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. Photos courtesy of Damian Ross-Murphy, Christie Board and Teokotai RulandMarsters. n
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angle
FISHING
AUSSIE
As well as a couple of local impoundments, which hold big yellowbelly and cod, we were lucky enough to fish a beautiful spot called Little River, just to the south of the town. It flowed through some of the most iconic Aussie bush we've ever seen and its clear, slowflowing pools were full of hungry Murray cod. Just watch out for the snakes! Dundee Beach
Dundee Beach, NT West of Darwin, along a fair stretch of dusty road, you’ll find Dundee Beach. It consists of an outback pub, a bloke with a tractor who launches your boat and that’s about it! The fishing from Dundee is first class, with bluewater trolling producing sailfish and mackerel. The nearby Finniss River also has heaps of barramundi, crocs and big mud crabs. Texas, Qld We never even knew there was a Texas in Australia until a few years ago, when we travelled there to target Murray cod. Texas is well west of Brisbane on the Queensland and New South Wales border. There are several little rivers, all of which are loaded with big cod, some up to 30 kilograms or more! We caught lots of little ones. Just look out for the snakes.
Fishing experts, Andrew Hart and Nick Duigan, reveal their top fishing spots in Australia’s outback. Yarrawonga
Corroboree Billabong, Northern Territory This is our number one location and it’s only a couple of hours out of Darwin. But you have to visit it in the dry season because otherwise it’s flooded. Corroboree gives you a taste of everything the territory has to offer: spectacular water lilies, birds, water buffalo and heaps and heaps of massive crocodiles! The barramundi fishing is also first class, as is casting little lures into the lilies for the prehistoric-looking saratoga.
Peter Faust Dam, Queensland (and all the other impoundments in central and northern Queensland) Barramundi are a true Aussie and outback icon and since the inception of stocking these native fish in big freshwater impoundments, catching a big one has never been easier. In food-rich lakes, such as Peter Faust (just west of Proserpine), barra’ grow to enormous sizes – more than a metre long. It’s great fun fishing in a clear lake, as is getting a bite from a fish that’s more than 20 kilograms! Yarrawonga, Victoria It’s only about a three-hour drive from Melbourne, but up near the border of New South Wales you’ll find Yarrawonga and Lake Mulwala. It’s a big, flooded part of the mighty Murray River but mostly only shallow and full of dead timber, which make the perfect snags for Murray cod. We’ve caught plenty of them for our television show using spinnerbaits. For the bigger ones, the best tip is to go during the colder months.
Peter Faust Dam
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Dubbo, New South Wales As funny as this sounds, some of the best freshwater/outback fishing we've ever experienced has been in and around Dubbo!
Weipa
Weipa, Qld Make the trip up to Cape York in a four-wheeldrive and you will be rewarded with some of the best fishing on the planet. Believe the hype: the waters off the west side of Cape York are full of high-speed, hard-pulling fish of all sorts. On one trip up there we caught more than 40 species and every one of them takes a lure or a fly and pulls your arms off! See www.hooklinesinker.tv
n
SEAFOOD Tuna and mud crab are PNG favourites. Here, fishing gurus Nick Duigan and Andrew Hart share two of their favourite recipes. Chilli Mud Crab Ingredients: • 3 green mud crabs • oil • 1 small knob of fresh ginger, finely chopped or minced • 1 small onion, finely chopped • 1 tablespoon garlic • 2-3 whole red chillies (more if you dare!) • 2 teaspoons oyster sauce • 3 tablespoons soy sauce • 1/2 cup sweet chilli sauce • 1 tin diced tomatoes • 1 tablespoon tomato paste • sprinkling of Cajun mix
Hot Smoked Tuna Ingredients: • 1 x tuna belly flap or fillet (i.e. southern bluefin or yellowfin tuna) • 150 grams brown sugar • 100 grams salt • 500 millilitres vodka • a spirit-powered hot smoker (most fishing shops have these) • sawdust or wood shavings Directions: 1) The tuna’s belly flap works best. Just cut out the rib cage and you’re ready to go!
Directions: 1) Crack the crab claws and split the carapace to divide the legs into pairs. Each crab needs to be broken into four pieces. 2) Cook the crab in a wok with hot oil for about eight minutes, or until coloured. 3) Add the ginger, onion and garlic and cook for another eight minutes. 4) Add the rest of the ingredients, except for the Cajun mix, which you should add after 25 minutes – when the crab is almost cooked. Enjoy!
2) Rub and marinate the tuna flesh in the sugar, salt and vodka (or any spirit you like the taste of) and leave it for a minimum of two hours. 3) Prepare the hot smoker with a generous amount of sawdust or wood shavings. 4) Light the spirit well, put the fish in and let it smoke for 10 to 15 minutes. 5) Serve cold on biscuits or sandwiches; or broken up and tossed through pasta. Enjoy! n
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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 (pictured) 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
BUTT
OUT
Tobacco kills nearly 6 million people each year, and more than 600,000 of these are non-smokers dying from breathing second-hand smoke. PNG Mining Life & Living takes a look at five different quitting methods available and their success rates. Nicotine patch Research shows if you are addicted to smoking and use patches, you can double your chances of quitting successfully. They work by reducing withdrawal symptoms such as mood swings. The patch provides a steady dose of nicotine while you wear it, but it can take a few hours for levels to rise after you first apply it. You may need to experiment to find the right dose. A 21mg-24-hour patch may help more than a 15mg/16-hour patch if you have bad morning cravings. But you can use a patch and gum/ lozenge at the same time, if you need to. The patch suits most people, particularly if you need to smoke constantly throughout the day and want to use it privately.
Nicotine chewing gum, lozenges or tablets Research shows that using gum/lozenges etc properly can double your chances of quitting successfully. Nicotine gum etc gives you nicotine when you crave it, without maintaining the dose. It can be used while cutting down the number of cigarettes you smoke before you stop completely. It
suits people whose need to smoke varies throughout the day. It particularly helps if you want to control how much nicotine you take, have bad morning cravings or get most cravings in particular situations.
varenicline (Champix) reduce withdrawal
Electronic cigarettes
suitable for everyone and can trigger strong
Electronic cigarettes deliver the experience of smoking (with a vapour) while eliminating the smell and health risks associated with tobacco smoke. According to a study late last year, smokers keen to quit are just as likely to be successful if they use electronic cigarettes as they are with nicotine patches, but e-cigarettes outperformed patches when it came to helping people cut down on the number of real cigarettes they smoked and helping them avoid a relapse. In CIG’s electronic cigarettes, each one is powered by a small lithium battery that atomises a liquid propylene glycol-nicotine solution. The solution contains a dosage of nicotine that can be controlled, and over time the user might use no nicotine at all.
side effects in a small number of people.
Prescription medication Both bupropion (Zyban, Clorpax) and
symptoms when you quit. Varenicline also works by blocking the nicotine receptors in your brain and making smoking less satisfying. These medications are not
Talk to your doctor to find out if they are right for you and then get some coaching support from a health professional while you’re quitting.
Cold turkey Cold turkey is giving up smoking suddenly, without medication(s). There is no harm trying to quit this way. If you are a light smoker (less than 10 to 15 cigarettes a day) and have only mild withdrawal symptoms when you quit, it’s likely that you do not need medication. However, dealing with ingrained smoking habits, smoking friends, times when you miss cigarettes etc can still be a challenge for many smokers after they quit. See www.who.int/topics/tobacco/en/
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Issue 6
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FIGHTING FIT
DON’T RUN ON EMPTY The running season is upon us and most of us want to achieve a better time than last year or just give it a crack. Exercise physiologist and certified strength and conditioning specialist, Steven Roberts, shares some important tips to gauge how hard you need to train and provides a sample program to help you do the run in a decent time.
S
ome of the best things about running in long-distance competitions are the scenery, the adrenaline rush and the
Initially, training at this relatively low rate may yield comments like “I just can’t train that slowly!” But after a short time, you will feel better and your pace will quicken at that same heart rate. The take-home message is to train at an intensity that is equal to your calculated Maximal Aerobic Training Heart Rate (MaxATHR).
fun you have with others. But it’s even more enjoyable if you are fit enough to run the entire course. If you want to get fit and would like to know some secrets about how to structure your training program in order to peak at the right
Mix it Up: It is important not only to enhance your fitness through regulation of your heart rate but to avoid boredom with your training as well. There are several types of training programs, each with varying frequency, duration, and intensity parameters that will help you get to your peak.
time, you’ll need to read the excerpt from The
Big Book of Endurance Training and Racing by Dr Phil Maffetone. The 180-Formula and Heart-Rate Monitoring: Instead of 220 minus the chronological age multiplied by some percentage, Maffetone used 180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness and health factors. Once a maximum aerobic heart rate is found, a training range from this heart rate to 10 beats below could be used as a training range. For example, if an athlete’s maximum aerobic heart rate is 145, that person’s aerobic training zone would be 135 to 145 bpm. However, the more training at 145, the quicker an optimal aerobic base will be developed.
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Types of Aerobic Endurance Training: Type
Time/Remarks
Intensity
Long slow distance (LSD)
race distance or longer (> 30 - 120 min)
> 80% MaxATHR
Pace / tempo
> 20 - 30 min
at or slightly above race pace
Interval
3 - 5 min (work: rest ratio of 1 : 1)
close to 100% Max ATHR
Reception
30 - 90 sec with work: rest ratio of 1 : 5
>100% MaxATHR
Fartlek
> 20 - 60 min
varies between LSD and pace/tempo training intensities
Sample Six-Week Program for a 10km runner: Please use this program sample (below) as a guide only in preparing for your event. Each workout should be preceded by a dynamic warm up consisting of five to 10 minutes of dynamic stretches and slowly increasing the intensity until you are in your working pace. For example: a 45-minute long slow distance (LSD) run can
consist of 10 minutes build up to the desired speed along with stretching. Once warmed up, the athlete can commence the work phase of the workout for 30 minutes at the intensity set out for LSD training (> 80 per cent MaxATHR). Even though the plan says 45 minutes, you may break up the duration to include warm-ups, work period and warm downs.
Six-Week Running Program Perform 5 min aerobic exercise, gradually raising heart rate. Include Range Of Motion (ROM) exercises as per
Warm Up movements in your workout. E.g. Dynamic leg stretches.
Week
SUN
1&2
3&4
5&6
MON
TUE
rest day
6 reps of 0.5 km Intervals 6 km easy run at race pace with a 1:1 W:R ratio
rest day
8 reps of 0.5 km Intervals 6 km Pace run at race pace with a 1:1 W:R ratio
rest day
10 reps of 0.5 km Intervals 8 km Pace run at race pace with a 1:1 W:R ratio
WED
THU
FRI
SAT
45 min LSD run
5 reps of 1 km Intervals at race pace with a 1:1 W:R ratio
45 min LSD run
45 min Fartlek run on flat course
60 min LSD run
5 reps of 1 km Intervals at race pace with a 1:1 W:R ratio
10 reps of 30 sec work with 120 sec rest Repetitive running
45 min Fartlek run on hilly course
rest day
8 reps of 60 sec work with 160 sec rest Repetitive running
rest day
EVENT DAY
• Stretch muscles that are used on workout or muscles that are tight using static stretches and recovery; walking, ice RECOVERY, baths or swimming session. NUTRITION • Eat a healthy range of foods and hydrate by drinking up to 2-3 litres of water a day or more if you are training. & HYDRATE 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.
As a member of Exercise & Sports Science Australia (ESSA, essa.org.au), Steve’s association advises that amateur runners should engage in interval training when beginning a running training regime, involving interspersing periods of running with walking. Over several weeks, and as cardiovascular fitness improves, the length of running time (before the walking interval) can be significantly increased. To increase your maximal oxygen uptake (VO2 max), and subsequently your running performance, ESSA recommends beginner runners partake in three to four aerobic training sessions weekly, for at least six weeks prior to event day. Reducing risk of injury can be minimised through cross training (such as cycling or swimming on alternate days), stretching, adequate warm up/cool down within each training session and avoiding going too hard, too soon. Read more at http://taurustrainer.blogspot.com.au/
AUSSIE RUNNING EVENTS Sydney Marathon, New South Wales, Australia: September 21 Melbourne Marathon, Victoria, Australia: October 12 Great Barrier Reef Marathon, Port Douglas, Queensland, Australia: November 9
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Issue 6
27
BOYS TOYS
2014
DUCATI More than two decades on from the Monster’s first unveiling, Ducati introduces the iconic model’s latest generation: the 2014 Monster 1200 and 1200 S.
D
ucati’s brand new flagship is powered by the formidable Superbike-derived 1198 Testastretta 11° DS engine. It also presents an entirely new chassis and muscular styling, designed with premium components fully integrated with Ducati’s latest technologies. Evoking the exciting memories of past models, such as the powerhouse S4R and S4RS, the 2014 Monster 1200 also boasts an exclusive S model with 145hp and a ride-enhancing 92ft-lb of high-accelerating torque, wrapped beautifully in a spec-impressive chassis that tips the scales at 182 kilograms dry weight. High-spec brakes, suspension, single-
sided swing arm and lightweight wheels combine with Ducati’s best-yet ergonomics to offer the Italian manufacturer’s most attractive Monster ever. Super comfortable and introducing an innovative adjustable seat height, the model also combines 8-level traction control, 3-level ABS and 3-level Ride-by-Wire into Ducati’s user-friendly, press-button Riding Modes. The 2014 Monster 1200 and Monster 1200 S use next-generation technologies to create an enhanced rider-motorcycle relationship, delivering a high-adrenaline experience while giving the reassuring feeling of complete control and ergonomic integration. Colour wise, the Monster 1200 is presented in Ducati red with red frame and black wheels, while the Monster 1200 S offers two options: Ducati red with red frame and glossy black wheels, or the striking scheme of white with bronze-coloured frame and glossy black wheels.
KEY FEATURES
• 30,000km between major services • Innovative Monster chassis with the
latest design techniques
• Fully adjustable suspension • High-performance wheels and Pirelli
Diablo Rosso II tyres
• Ducati safety pack • Bosch Brembo Braking system with
3-level ABS
• LED illumination • Ducati traction control • Ride-by-wire control • Thin Film Transistor instrumentation See ducati.com for more details.
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n
R ZR XP1000 UTILIT Y TERRAIN VEHICLE Polaris has launched the most impressive side-by-side vehicle to ever hit the market.
A
major step-up from the RZR XP900, the RZR XP1000 features a Prostar 1000cc engine, which pushes out a mind-boggling 107hp, making it the highest-powered side-byside vehicle yet. Reaching 0-80km/h 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 123km/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 anti-bottoming needle shocks. Supplementary 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 highperformance AllWheel-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 YouTube.
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. See www.polaris.com/en-au/rzr-sideby-side/trail-vehicle/rzr-1000/features for more information. n
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Issue 6
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Puzzles Crossword 1
2
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1
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Solution S K S
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Difficulty rating
Solution
Issue 6
19. Inquires 20. Sleep in tent
Fill the grid so that every column, every row and every 3x3 box contains the numbers 1 to 9.
Difficulty rating
30
1. Young in appearance 2. Coiffure 3. Understand 4. Dock 5. Messages to run 6. Pork cut 10. Lavished affection (on) 11. Hidden supply 13. Deranged 14. Demonic 16. Cope 18. Stage-play item
K
Sudoku
Solution
DOWN
I
1. Cappuccinos and lattes 2. Well-known 3. Belonging to you 4. Moving for takeoff 5. Acrobat 6. Inoculation fluid 12. Grecian pot 15. Stomach 16. Interiors
1. Muslim veil 4. Subdue (riot) 7. College certificate 8. Crave, ... for 9. Led 12. No longer in style 15. Slenderness 17. Funeral vehicle 18. Shopping mall 21. Notorious affair 22. Nips with beak 23. Machine-driven
N
DOWN
ACROSS
17. Inhaled & ... 19. Bustle 20. Steering blades 22. Curves 23. Edible innards
C
26. Renown 27. Alter (text) 28. Wildebeests 29. Non-liquids
E
1. Clear And Present Danger author, Tom ... 5. Donate 7. Reproductive gland 8. Garrison 9. Jeer 10. Hold royal office 11. Mass departure 13. Parched 14. Salty 18. Convene 21. Tallies 22. Reserved (seat) 24. Angry 25. Between
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23
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Solution
L IA
NEWS UPDATE The P.N.G. Industry & Mining TR A AUSINDUSTRY
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