Coffs Harbour Airport Issue 26

Issue 26 • www.inflightmagazine.com.au

AIRPORT MAGAZINE

Holiday Fun The Buskers Festival returns

Stein Time

Celebrate Oktoberfest

Business Boost

Coffs Harbour Innovation Centre

Horse Power

The Ferrari California T

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page 16

contents on the cover 09

BUSINESS BOOST The Coffs Harbour Innovation Centre.

10

HOLIDAY FUN The Buskers Festival returns to Coffs.

16

STEIN TIME Australia celebrates Oktoberfest.

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HORSE POWER The new Ferrari California T.

features 06

PRETTY IN PINK Eagle Copters Australasia at Coffs.

08 AERO-CARE

Qantas’s new ground handler.

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page 10

MAMMA MIO! Interview with opera-pop trio Sol3 Mio.

18 PLAY BALL

Round one of the Sevens World Series.

page 08

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BURN, BABY, BURN Win tickets to the Gold Coast 600.

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CHECK UP How to address mental health issues.

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REMEMBERING ROBIN Some of Robin Williams’ best lines.

regulars 04 WELCOME LETTER 20 BOYS’ TOYS 23 TACKLE OUT 24 FIGHTING FIT 27 NUTRITION 28 PICK YOUR PRODUCT 30 PUZZLES

page 06

page 09

COVER IMAGE: Entertainers Alfred & Seymour, aka “the BlackStreet Boyz”

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PUBLISHER Patrick McElligott patrick@inflightmagazine.com.au

WELCOME TO COFFS HARBOUR AIRPORT

EDITOR Hilary Board hilary@inflightmagazine.com.au

DESIGN Lawrence Borchers lawrence@inflightmagazine.com.au

ADVERTISING & ENQUIRIES SKIPPERS INFLIGHT MAGAZINE [WA] Aly Eveille aly@inflightmagazine.com.au MINING LIFE & LIVING [AUS] AND COFFS HARBOUR AIRPORT MAGAZINE Robyn Crouch robyn@inflightmagazine.com.au MINING LIFE & LIVING [PNG] Donna Foster donna@inflightmagazine.com.au THE LINK Peter Wulff peter@inflightmagazine.com.au PRINTING www.platypusgraphics.com Airport 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.

P U B L I S H I N G

Ph (07) 3891 7793 • Fax (07) 3891 7702 PO Box 6133, Buranda, Qld 4102

www.inflightmagazine.com.au TRADE SHOW ORGANISERS

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W

hen spring school holidays come around each year, so too does the Coffs Harbour International Buskers and Comedy Festival, now in its 14th season.

This year the line-up of acts hail from around Australia and the world. Crowd favourites Alfred & Seymour return to us from America, African Acrobats hail from Zimbabwe, while Ina Bikerina is from Germany. An outstanding cast of Australian talent, including young Coffs Coast busker, Magic Jake, will be entertaining locals and visitors alike on the streets.

Buskers will also perform at selected venues around Coffs Harbour, Sawtell, Toormina and Moonee Beach, with two family shows to be staged at the Botanic Gardens in Coffs Harbour. Comedy, Celtic-style singing, acrobatics, balancing stunts, fire tricks, hypnotics and hip-hop dance are just some of the performances on show. More information on the festival can be found on pages 10-13.

Meanwhile, back at the airport, construction work for the new Airport Rescue and Fire Fighting facility is well under way. The site’s foundations have been prepared and concrete slabs and walls are about to be poured and erected. All is currently on schedule for the completion date of later this year.

Another development moving ahead is the new Eagle Copters Australasia hangar, being built in the airport’s General Aviation precinct. Once completed, this will enable Eagle to substantially expand their rotary and fixed-wing aircraft maintenance and refurbishment business. As a result, their current contingent of 20 staff is expected to grow to about 50 in a few short years. In doing so, the company is developing a team of highly skilled aviation technicians and engineers, who will further enhance Eagle Copters Australasia’s reputation and help establish Coffs Harbour Regional Airport as a centre for aviation excellence.

Inside and outside the airport terminal you will also find another team of fresh faces.

These are the men and women of Aero-Care, who represent and undertake customer and freight services on behalf of Qantas Airways and Tigerair. Most noticeable to airport visitors and travellers are the people at the check-in counters and departure lounges.

Depending on the flight, Aero-Care staff will appear in the uniform of the respective airline to welcome and check you in and say farewell as you set out on your journey. So don’t be surprised if you see the same person in a different uniform at different times of the day. No matter the uniform or your destination, the professional and friendly people of Aero-Care will look after you.

Likewise the management and staff of Coffs Harbour Regional Airport! Whenever you visit the airport to farewell or welcome family and friends, or fly to places near or far, our aim is that you will always do so in comfort, safety and a friendly environment.

Until next time, safe travels and enjoy spring and the Buskers Festival!

Dennis Martin Airport manager

Pretty in Pink T

he first rotary to be delivered to Eagle Copters Australasia for a complete “makeover” was a UH-1H Iroquois, belonging to Fleet Helicopters of Armidale.

Primarily used for fire fighting, the stresses and strains of working long hours in hot and smoky conditions, lifting thousands of kilograms of water and fire retardants had taken a toll on the flying machine.

Now, after five months and more than 5,500 hours of meticulous and painstaking work, this UH-1H is back in top shape in time for the summer fire season, which has arrived very early this year.

Much of the refurbishment on this helicopter has been internal. The avionics (instruments and electronics), airframe, components and the engine have been either repaired or totally replaced, depending on their condition. However, it is the outside that is the most noticeable. The dull grey and blue paintwork has been totally replaced with a fresh coat of bright pink.

But this is no ordinary paint job. Stripping the old paint and cleaning the metal – especially around the numerous rivet holes and hard-to-reach nooks and crannies – required many hours of work by hand. Power tools were either too big or not appropriate for the job. Using Perspex scribes to prevent damage to the air frame and the various metal

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components, cleaning away old sealants and stripping every last fleck of paint back to bare metal required more than 1000 hours of detailed labour. Then came the preparations prior to the painting. A special liquid solution was applied to the airframe and panels, so all

metals would accept and bind to the paint.

Once the solution dried, an undercoat was applied, followed by the final top coats.

But this paint is not your ordinary house paint. A special 2-Pak paint system, much like Araldite, had to be used, due to the different conditions inside and outside the aircraft. On the inside of the helicopter, around the motor, the paint has to be strong enough to resist high temperature and aviation fluids. While outside the paintwork has to withstand UV and radiant heat, especially when fire fighting.

Now that this has been done (and done well), the new pink coat is expected to last up to 10 years.

This is Eagle Copters Australasia’s first complete refurbishment from their Coffs Harbour base. Managing director, Grant Boyter, says, “All servicing, repairs and paintwork have been done in-house.

And there is more to come. Another four helicopters are currently being serviced and refitted, and more are on their way to Coffs Harbour.” The first two from overseas are on their way to Coffs Harbour right now. One is from Thailand and the other from South America. While locally based copters fly here, more distant helicopters are shipped to Australia by sea, then loaded on to trucks and delivered to the airport. Once onsite, they are lifted by crane into the hangar.

With a reputation for expertise in rotary aircraft maintenance, refurbishment and quality workmanship, the team at Eagle Copters Australasia is expanding to cope with the increase in clientele. The 20-strong workforce is expected to grow over the next four to five years to a team of up to 50 aviation specialists, catering for both fixed-wing and rotary aircraft.

The expansion in staff and business also requires an expansion in hangar space.

Earthworks are being carried out and construction will soon follow, so a new, larger hangar will be operational by the end of the year. This will enable additional engineering work to be done undercover on up to five

aircraft at any one time. The current hangar will be dedicated to avionics, which is developing at an ever-increasing rate. With Eagle Copters Australasia now operational at Coffs Harbour Airport, a highly skilled workforce is being assembled, bringing additional and much-needed economic fillip to Coffs Coast.

So why was the helicopter painted pink?

Simply, it is to support the Cancer Council’s (NSW) research into the cause of cancer and the rehabilitation of cancer patients.

Every time this UH-1H Iroquois is tasked, Fleet Helicopters will make a donation to the Cancer Council, to help them continue their vital work. n

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HANDLING WITH CARE

The next time you fly with Qantas or Tigerair from Coffs Harbour Airport, you will find a team of fresh new faces eager to check you in and send you on your way with a smile.

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n June, Qantas Airways appointed Aero-Care Operations as their new ground handler responsible for servicing passengers, baggage and freight for all QantasLink and Qantas flights. Prior to this appointment, Aero-Care managed the ground handling solely for Tigerair.

With ever-increasing pressure on all airlines to improve operating efficiencies, specialised aviation service providers, such as AeroCare, are increasingly being appointed to supply ground-handling services on behalf of international, domestic and regional airlines.

Qantas, Scoot, Virgin Australia, Tigerair, Jetstar Alliance, Skywest, Skytraders and Skytrans are now some of Aero-Care’s current partners at 22 airports around Australia.

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At Coffs Harbour Airport, a team of 18, led by manager, David Ney, has received training to ensure they meet the expectations of travellers and airlines alike. From a customer viewpoint, friendly and professional checkin and seat allocation from Coffs to the final destination is paramount, along with correct

baggage tagging. From an airline perspective, the safe and timely turnaround of aircraft is crucial. This involves careful unloading and loading of checked baggage, freight, pets and cabin cleaning. Especially important is the handling of precious medical supplies, which is a daily occurrence due to Coffs Harbour being a significant regional public and private medical service and education centre. Like their airline partners, Aero-Care is constantly aiming to improve their service standards.

Working closely with their airline partners, Aero-Care staff members receive ongoing training in customer care, reservations systems and ramp operations.

At times, the team also has to be readily available and responsive to unforseen changes to flight schedules. Adverse weather conditions or traffic congestion, especially in and around Sydney, can result in a call-up at short notice. The Coffs team of eight women and 10 men are all locals who hail from nearby Woolgoolga, Bellingen, Coffs Harbour, Sawtell, Toormina, Sapphire Beach and Valla. Between them there are sufficient personnel to safely and efficiently care for passengers and planes every day and even at short notice.

So when you fly from Coffs Harbour Regional Airport, you can be assured of a friendly smile, professional service and a welcome home from the dedicated men and women from Aero-Care. n

GROW YOUR BUSINESS When starting any new business, especially small-scale enterprises for the first time, there are many unknowns. Fortunately for budding entrepreneurs living on Coffs Coast, the mid North Coast of New South Wales and beyond, help is at hand.

W

hen 1999 ticked over to 2000, there was a meeting of minds among senior executives of Coffs Harbour City Council, Southern Cross University and the North Coast TAFE. They decided the region needed a facility to foster the development of small businesses.

There was a sense that a number of small businesses often working in isolation to one another would benefit by being co-located with convenient access to the technological and academic resources of Southern Cross University and North Coast TAFE on a tertiary education campus – in this case – the Coffs Harbour Education Campus.

After securing funding from the Commonwealth Government, the Coffs Harbour Innovation Centre (CHIC), an arm of the Coffs Harbour Education Campus Technology Park, was created and opened for business.

Dedicated to assisting fledgling businesses with office space, support and access to research and training, CHIC has now helped more than 30 start-up enterprises. Many of the early businesses have continued to develop, expand and prosper. Some have been taken over and incorporated into larger entities, others sold and changed course, while several have matured, expanded and moved to other locations. An example of this latter type is Jetty Research, a market and social research company, which was based at the centre from 2007 until 2011. Founder, James Parker, says, “When establishing Jetty Research, we required flexibility to scale our office space requirements depending on the size of our projects, access to office support services and equipment (without making outright purchases) and an affordable rent. The Innovation Centre provided all these and more.” He says that being able to bounce ideas around with

other entrepreneurs over coffee at the university café was a bonus.

By the end of 2014, one of the services provided by CHIC will be connectivity to the National Broadband Network (NBN).

Coffs Harbour is one of the first regions in Australia to be connected to the NBN’s fastfibre service, which is crucial as more and more start-up businesses require an online presence from day one.

Innovation Centre manager, Julianne McKeon from the Business Solutions department of Enterprise & Training Company Ltd, is currently working with eight resident entrepreneurial businesses operating from CHIC. These encompass technology and creative businesses and social enterprises. She says, “Being colocated, people are able to share ideas and concepts over coffee and discuss a wide range of common business, technological and administrative matters. This can prove enlightening. Sometimes the experiences and learnings of one business are the source of solutions for another. It’s what happens when people share space and ideas.”

So, if you are considering a business start-up, expansion or taking your current enterprise in a new direction, consider the Coffs Harbour Innovation Centre as the place to start.

For further information, please contact: Julianne McKeon Coffs Harbour Innovation Centre, Coffs Harbour Education Campus.

Address: 363 Hogbin Drive, Coffs Harbour, NSW, 2450 Website: www.coffstechpark.com.au Email: julianne.mckeon@etcltd.com.au Phone: (02) 6658 8199 Mobile: 0409 741 196 n

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Clown Loto

THE BUSKERS

are back!

Aerial Manx

An eclectic line-up of performers is set to entertain and surprise locals and visitors on streets and at selected venues in Coffs Harbour, Sawtell, Toormina and Moonee Beach this school holidays, from September 23-28.

F

or 14 years the Coffs Harbour Buskers & Comedy Festival has brought a mix of comedians and contortionists, musicians, mystics, magicians, balancing acts and fire-eating performers to the streets of Coffs Harbour, and this year will be no exception.

Returning for 2014 will be crowd favourites, Alfred & Seymour, aka “the BlackStreet Boyz”.

These lads hail from the USA and offer a mix of Eddie Murphy-style slapstick comedy, polished vaudeville showmanship and athletic antics. Their fast-paced shows will leave you laughing, gasping and applauding. And there will be plenty of opportunities to catch the duo, as they have been booked for the full week of festivities.

First timers to the Buskers Festival are

four very talented young ladies, who come together as Quatro. Amity Brand, Claudia Vogel and Vanessa Smith will start toes tapping with their violins and Radha Shukla will charm with her cello as they play and sing Celtic-style dance and theatrical music.

Having appeared at the Tamworth Music Festival, these ladies know how to put on a stylish show – be it on the street or the stage.

Totally different from the cultural Quatro are the antics of Aerial Manx. A graduate of the National Institute of Circus Arts, Aerial swallows swords. He also swallows coloured electrified and glowing neon tubes. And if you think that is somewhat dangerous, there’s more: like swallowing a sword and then doing a handstand and a back flip! Some say Aerial Manx is crazy, some say amazing, but one

thing is for sure: he is passionate about his craft and eager to show off his very special talents.

From making you gasp to making you laugh are the long-haired, bearded brothers,

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Karizmo

The Nelson Twins. The boys appeared on Australia’s Got Talent back in 2012 and have since performed around the country at shows, comedy festivals and corporate functions. Justin and Chris Nelson have a very cheeky humour routine, so if you are in the audience, watch out! Surprisingly, they have also used their humour for life education of young people. Both are qualified secondary school teachers, which helped them develop a humorous skit called Stand Up and Be Counted. It is about the five Cs: courage, confidence, connection, creativity and communication. The boys have a bucket full of the five Cs to share with you, along with their zany brand of sixth C: comedy.

Special shows around town Throughout the week, special performances will be staged at a variety of venues.

Positioned in front of the grandstand between the new skate park and the children’s playground will be Club Coffs Brelsford Buskers Village – a first for the festival. There will be a variety of food stalls, children’s rides and entertainment, along with a night-time fire show.

For the kids, there is a very popular Kids’ Day. A special ticketed-entry show will be performed at the Coffs Harbour Racecourse, which will involve five hours of theatrics and magic for the young ones. Naturally, adults who are young at heart are also invited to come along too. On Kids’ Day, local boy Magic Jake will be doing a magic workshop.

Tickets are available from the festival website: coffsharbourbuskers.com.

For a comedy show with a dash of adult spice, there will be two special performances at The Pier Hotel, while family comedy performances will be staged at The Hoey Moey and Moonee Tavern. And for folk on holiday at the Park Beach Holiday Park, a fun show will be staged around the camp kitchen.

This is open to Park patrons and visitors alike.

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At Toormina Gardens shopping centre on Thursday, September 25, keep an eye out for roving buskers. They may just appear out of nowhere to add some colour and laughter to your shopping day.

Sawtell Village is where buskers will present another two evening shows: one in the main street surrounded by the paint and chrome of hot-rod cars on Wednesday, September 24; the other on stage at the ever-popular Sawtell RSL Club on Friday, September 26. Roving buskers will also perform at the Sawtell RSL during the week.

From the undercover to the outdoors, buskers will perform two evening shows surrounded by greenery and flowers under lights at the beautiful North Coast Regional Botanic Garden in Coffs Harbour. It’s an ideal place to bring a blanket or deck chair to relax and laugh under the stars with family and friends.

Epic Darren

only a 49cc motorcycle, it’s a hard task. So he mixes comedy and scripted stunts that show he too is a master entertainer.

Bikerina. From two wheels to one, Germanborn Ina can pirouette, balance, perform fire tricks and even undress while balancing on her unicycle. And sometimes she wears her ballerina tutu too.

Fire Master. This artist will raise audiences’ temperature levels with his show, which combines martial arts-style dance and gymnastics with flickering tongues of red and orange flames.

Street Hypnotist. If the flames don’t dazzle Alfred & Seymour

And there’s more With all these performances, you are probably thinking that there has to be more than just the four buskers mentioned earlier. Well, there is and here is a list of who’s coming.

Epic Darren. He likes to emulate James Bond, Chuck Norris and Evel Knievel, but with

you, the piercing eyes of Wayne Donnelly, the Street Hypnotist, will. If you happen to be strolling along the streets of the CBD during the festival, watch where you are going because you might end up in a deep trance under the Street Hypnotist.

African Acrobats. Only here for two days, these lithe, loin-clothed boys from Zimbabwe will certainly keep you entranced. They put on an athletic show of dancing, balancing

and acrobatics. Some of their performances could be called pole dancing – but it’s African style.

Lindsay Webb. This raconteur holds the Guinness World Records title for the Longest Show by an Individual. No wonder he works with the likes of Dave Hughes, entertaining audiences around the country. Sit in the front row if you dare but be prepared for some hilarious one-on-one banter with Lindsay.

Phil Cass. According to Ray Martin, Alan Jones and the National Press Club of Australia, Phil is the nation’s top corporate comedian.

He combines comedy and sleight-of- hand tricks to enthral and entertain. Not to be missed!

Sam McCool. He once described himself as a “rough diamond that hasn’t been cut yet”. But after appearances on Australia’s Got Talent, at the Sydney Comedy Festival, and many gigs around the country, Sam is a polished performer. He will entertain you with hilarious life experiences delivered in myriad accents, and it’s up to you to decide if he really is an Aussie, Brit, Scot, Indian, Tongan or Kiwi.

Sydney Dance Krew. These six very flexible young guys call themselves Karizmo. They will demonstrate their charisma on the streets of Coffs with their mix of hip-hop, acrobatics and energetic dance routines. This is their first performance outside of Sydney, so be sure to give them a big, warm Coffs Coast welcome!

Storytelling in Sand. Coffs Coast local, John Thiering, uses fine grains of sand, a light box, background sounds and his creative fingers to produce stunning images in a matter of moments – each a temporary work of art. His creations are also used to tell stories.

You will be enthralled as he goes from chapter to chapter, telling the story with changing scenes of people, places and everyday objects, all in fine grains of sand.

But wait, there’s more While you will be captivated by the buskers, there are 101 additional attractions and activities to enjoy on the Coffs Coast. There are beaches to swim, surf to ride, a seal to kiss, butterflies to hold, forests to explore, mountain tracks to walk, ice rinks to skate, camels to ride, toboggans to slide and a great range of shopping for all the family to enjoy. Then, just like the buskers, Coffs looks forward to welcoming you back again.

See www.coffsharbourbuskers.com for more on where and when to see the buskers perform. Or see www.coffscoast.com.au, for what to see and do and where to stay. n

SCHEDULE OF EVENTS SUNDAY

SEPT 21

BUSKERS PREVIEW HARBOURSIDE MARKETS - JETTY 9am - 1pm KIDS DAY - RACING CLUB 10am - 3pm (Tickets on sale, NO HAT)

TUESDAY

SEPT 23

*

PARK BEACH HOLIDAY PARK 3pm HOEY MOEY family show 6:30pm PIER HOTEL - adult comedy in comfort 8pm (corporate Comedy Night - Tickets on sale $10)

*

club coffs/BUSKERS VILLAGE - BRELSFOrD PARK 10am - 3pm

WEDNESDAY

SEPT 24 THURSDAY

SEPT 25

sAWTELL FIRST AVE with hot rods 5pm - 7:30pm hoey moey - family show 6:30pm pier hotel - adult comedy 8pm toormina gardens - roving acts 11am - 2pm club coffs/buskers village - brelsford park 2pm - 9pm with fire show hoey moey - family show 6:30pm pier hotel - adult comedy 8pm club coffs/buskers village - brelsford park 10am - 3pm

FRIDAY

SEPT 26

mcdonald’s botanic buskers Gold coin 6:00pm sawtell rsl - phil cass

*

(tickets on sale $20/$25, no hat)

SATURDAY

SEPT 27 SUNDAY

SEPT 28

club coffs buskers village - brelsford park 10am - 4pm

mcdonald’s botanic buskers Gold coin 6:30pm moonee beach tavern - family show 6:30pm harbourside markets 9am - 1pm club coffs 3pm sawtell rsl 4:30pm - adults

for all tickets, go to www.coffsharbourbuskers.com Roving artists will also appear at Sawtell RSL during the week

*

most shows free admission except as noted. buskers ask for hat donations at all shows except kids day.

Correct at time of publication but check website - www.coffsharbourbuskers.com ENQUIRIES 66528266

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MAMMA 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.

G

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

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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.

small 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 even when we went to

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.

www.inflightmagazine.com.au

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Stein Time Get your lederhosen out… Oktoberfest is right around the corner!

Aussies have lovingly adopted this German beer-swilling festival and there will be celebrations taking place in Sydney, Melbourne and Brisbane throughout October. So grab your bier and bratwurst and enjoy our guide to some of the best places to say “Prost” this year.

By: Zinzan Clements HISTORY Oktoberfest is a worldwide celebration of German culture that originally started out as a 16-day fair in Munich. Each year, the Munich festival attracts more than 6 million visitors from all over the world, who come to party, dance and usually overindulge in Germany’s famous beers across 34 beer tents.

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THE LINGO A “keller” or “bierkeller” is a place to drink, while “lowenbrau” mean lion’s brew.

Rocks or the Bavarian Bier Cafes at Moore Park, Manly Wharf, Bondi Beach, Chatswood, York Street or Parramatta.

SYDNEY Sydney celebrates Oktoberfest at German pubs from mid-September through to the end of October.

The best places to have a stein are at Lowenbrau Keller at The

Lowenbrau Keller will be hosting their annual Miss Oktoberfest competition in mid October, with lovely ladies in German costume.

If you get there early, you might even be the lucky local invited

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to tap the first keg of the festival! For the foodies, Lowenbrau will also be hosting the Uber Mega Oktoberfest Sausage Challenge.

Participants have 30 minutes to eat two metres of sausage, chips or salad (more than two kilograms in total) or pay $49 for failing!

The Bavarian Bier Café’s six venues will be offering bier education sessions, where you can sample all five of the official Oktoberfest beers: Lowenbrau, Spaten, Hacker-Pschorr, Paulaner and Hofbrau, which have all been imported from Munich for the occasion.

What’s more, every Sunday between 3pm and 6pm, the café will offer a free upgrade to 500ml for any 300ml official Oktoberfest beer ordered, to help partygoers get into the spirit of the festival.

Where: LÖWENBRÄU KELLER Open: 10am-late, seven days.

Phone: (02) 9247 7785 Email: reservations@lowenbrau.com.au

A range of competitions will also be held at Brisbane’s Oktoberfest. You can enter the Bavarian Strongman Competition or try to take out the best beard in Brisbane with the Beardmeister title. Or, for the pretty frauleins, there’s also the Miss Oktoberfest Brisbane Competition.

Stay entertained throughout the festival with yodelers, German dancers and the Bavarian Oktoberfest Band – specially flown in from Munich. If all the dancing and drinking have helped you work up an appetite, you can grab some German meatloaf, pork knuckle or wurst and head to the Munich Biergarten.

Families are also catered for, with Sundays allocated as family fun days. There will be a Kinder-Zone, where the kids can get on rides, have fun at the petting zoo, or enjoy face painting and a puppet show. What’s more, all rides on Friday afternoons and evenings are free.

When: October 10-12 and October 17-19

Where: BAVARIAN BIER CAFÉ YORK STREET

Where: RNA Showgrounds, Gregory Terrace, Bowen Hills.

Open: 11am to midnight, seven days

Tickets: Online (cheapest option, with special offers) or at the gate for $17 on Sundays, $19 on Fridays, or $24 on Saturdays.

Email: reservations@bavarianbiercafe.com

MELBOURNE Now in its fourth year, Melbourne’s Oktoberfest in the Gardens will be held at Birrarung Marr Park, on the north bank of the Yarra River, on Saturday, October 25.

Just like Munich, Oktoberfest in the Gardens will feature a massive outdoor beer hall, where you can sample a range of imported and local beers, cider, wine and other beverages. Outside the beer hall you’ll find authentic German food stalls and several bars dotted around the gardens.

BRISBANE Brisbane Oktoberfest celebrations are the biggest in Australia, and are listed as one of the top 10 Oktoberfests outside Germany!

Last year the event at the RNA Showgrounds hosted 36,000 guests – all keen to experience the German culture, food and beer.

The heart of the festival is the Oktoberfest tent, which is decorated in true Munich Oktoberfest style, with most of the decorations being flown in from Germany for the Brisbane event. The festival-goers follow suit, with 50 per cent of last year’s crowd donning traditional German costume.

The festival officially starts with Brisbane’s Lord Mayor ceremonially tapping the first keg. But there will be more than just beer on offer this year, with the esteemed Brogsitter Winery, established in the 1600s on the banks of the Ahr River in Germany, offering red, white and sparkling wines.

Musicians, magicians, circus performers and even clowns will travel through the crowd, entertaining attendees. Games and competitions will also be held on a stage throughout the day. If you have the arms of a Norse god, you can enter the stein-holding challenge or, if you have an appetite, why not enter the bratwurst eating competition?

The event will have a festive atmosphere during the afternoon, before heating up at night, with DJs taking the stage to help you destroy the dance floor. If tradition is more your style, you can also listen to classic German bands or see if you can start an avalanche with the yodelers.

When: Saturday, October 25, 2pm-10pm Where: Birrarung Marr Park, next to Federation Square, Melbourne CBD Tickets: From $49.50. On sale now to those 18 years and over, at moshtix.com.au. Each pass includes a free beverage (of your choice), a commemorative stein, and a freshly baked German pretzel. n

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PLAY T

he Gold Coast Sevens is the first round of the 2014/15 HSBC Sevens World Series, which consists of nine international tournaments.

The HSBC Sevens World Series will kick off at Cbus Super Stadium at the Gold Coast on October 11.

and USA. New Zealand won the Gold Coast Sevens last year, beating Australia 40-19.

England came third and South Africa fourth.

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 for the Olympic Games in 2016.

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.”

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.

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.

The Gold Coast will host 45 matches across the two-day rugby 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, Portugal, Kenya, Argentina, Canada

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To fit in with the exciting, 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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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 Round 7 Japan (Tokyo)

Apr 4-5, 2015 Round 8 Scotland (Glasgow)

May 9-10, 2015 Round 9 England (London)

May 16-17, 2015

BURN, BABY, BURN

WIN! Jamie Whincup

and V8 Supercars Inflight Publishing double-passes side ck tra ee thr ve ha d -day event (value for the full three n) to give away at $135 per perso dies (18 years to three lucky tra , simply email or over). To enter l address to posta your name and agazine.com.au hilary@inflightm 3, and put by 9am, October in the Gold Coast 600 subject line.

The V8 Supercars Castrol EDGE Gold Coast 600 returns to Queensland’s party precinct – Surfers Paradise – October 24-26 for three days of high octane entertainment.

O

ne of Queensland’s largest sporting and entertainment events, the Castrol EDGE Gold Coast 600, will be taken to new levels on and off track this year, with a reinvigorated trackside precinct.

V8 Supercars CEO, James Warburton, announced that entertainment would be brought into the precinct, making it a hub of activity for everybody, from traditional race fans to families, party goers and corporates.

Not to forget of course that “the core of the weekend is the crazy 600 kilometres of V8 Supercars on Saturday and Sunday” through one of the world’s toughest street circuits, showcasing the best in Australian motorsport.

Australia’s biggest and most powerful drag racing machines, for a two-hour adrenalinpacked show on Friday evening.

WHAT ELSE New to the V8 Superfest calendar is the Festival of Fuel and Fire in Surfers Paradise and a celebration of urban art and creativity that brings renowned visual, digital and urban artists together on the Gold Coast. Also new is a Student Safe Driving program at the V8 Supercars Driving Centre at Norwell, a ute muster at Mudgeeraba and a Gear Up Gold Coast competition for local business and schools.

Returning is the V8 Superfest Parade, followed by the hugely popular Tapas and Torque on Tedder, the Miss V8 Supercars program, the CIK Race of Stars at Pimpama, the Runners’ Hot Lap (which attracted 500 competitors at last year’s event), the V8 Billy Kart Derby at Burleigh and a V8 Utes charity golf day.

SEATING Seating completely sold out well in advance last year, so 770 additional grandstand seats will be located around the track in 2014. There will also be a completely refurbished corporate structure on pit straight, with enclosed, airconditioned suites on the bottom level.

ENTERTAINMENT Gold Coast entertainment king, Billy Cross, will add his own touch to the event, hosting an exclusive over-18s Las Vegas-style day club – Club 600 – on MacIntosh Island. Cross will bring some of the biggest names in entertainment – including world class DJs and celebrities – to fuel the party at Club 600, which features a beach stage and a capacity of 2000 people. The area will be separated from the general public as a place where people can party in a likeminded environment.

Australia’s premier hip-hop band, the Hilltop Hoods, will feature in a Saturday evening performance (included in the event ticket).

The multiple ARIA Award winners will play the Gold Coast 600 event for the first time,

GETTING THERE The Gold Coast is one hour’s drive south of Brisbane. Once on the Gold Coast, the new Gold Coast Light Rail will service two stops right beside the track.

Miss V8 Supercars

performing hits as well as new songs from their brand new album, Walking Under Stars.

DRAG RACING Returning for a night of high-octane fun are

TICKETS Tickets are available from $30 (plus booking fee) for general trackside, and from $66 (plus booking fee) for a Fanstand seat. Fanstands are not covered and are unreserved, allowing you to move around and select a seat that suits you best. There are eight Fanstands to choose from in various locations around the track. On the corporate side there are numerous options available for the full experience on pit straight, or in any of the VIP areas around the circuit.

Tickets are on sale now at ticketek.com.au, or see www.v8supercars.com.au for more information. n

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BOYS’ TOYS

GREAT REXPECTATIONS

Subaru’s new fourthgeneration WRX is the best-handling version of the pocket-rocket yet.

S

ubaru’s latest WRX is powered by a more responsive, new-generation 197-kilowatt FA Boxer engine, featuring directinjection turbocharged technology. There has also been a considerable improvement in fuel efficiency of 11.5 per cent, a dramatic interior upgrade and a significant lift in standard equipment levels.

And for the first time in 10 years there is an automatic WRX, featuring the very latest in Subaru transmission technology: an amazing paddle-shift Sport Lineartronic Continuously Variable Transmission, with the option of a manual mode with eight-speed shifting. The WRX manual also lifts the gear count to six, with a sporty, slick stick-shifter.

Despite all the added technology and specifications, the price of entry for WRX – from $38,990 (Manufacturer's List Price) – is less than the original version launched 20 years ago! The new WRX is a $1000 saving over the superseded entry-level model.

But value, performance and technology do not come at the price of safety. In fact, the new WRX is super-safe – in line with Subaru’s entire new range. Additional safety features include a driver’s knee airbag, reversing camera and even better visibility, with wing mirrors located on the doors, reducing blind-spots.

The highly respected and independent

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Australasian New Car Assessment Program (ANCAP) has given it a five-star rating for occupant safety. It also received “good” pedestrian and whiplash ratings. The WRX’s overall ANCAP score of 35.85 out of a possible 37 makes it the highest-ranking Subaru yet, in a range already renowned globally for its structural integrity.

A new level of handling fun is offered thanks to symmetrical All-Wheel Drive, fully re-tuned suspension, stiffened structure, upgraded brakes, faster steering ratio and Active Torque Vectoring. A much greater use of high tensile steel produces both handling and safety benefits, and combined with stiffer suspension the result is an even more thrilling WRX driving experience. Bigger brake rotors with greater fade resistance add to WRX’s famed surefooted performance.

Roomier inside, WRX introduces a new age of soft-touch high-quality interior surfaces, giving

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it a sophisticated-yet-sporty cabin ambience.

Entertainment is taken to a new level on Premium variants, with the introduction of a Harman Kardon® sound system, with Fujitsu Ten head unit. Push-button start with smartkey technology is also a new feature on WRX Premium.

The fourth-generation WRX is available as a sedan only and comes in seven different colours: crystal black silica, crystal white pearl, dark grey metallic, galaxy blue silica, ice silver metallic, lightening red, and WR blue pearl.

See www.subaru.com.au for more information. n

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Issue 26

21

CALIFORNIA

LOVE

The Ferrari California T epitomises the sublime elegance, sportiness, versatility and exclusivity that have distinguished every California model since the 1950s.

L

ove a bit of fun behind the wheel? The Ferrari California T, with its retractable hard top and 2+ configuration, aims to please. Brimming with innovation, it’s also perfect for those who want a comfortable Grand Tourer they can use every day.

Turbo technology has an honourable

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The California T also sports the latest evolution of F1-Trac, which guarantees maximum acceleration out of corners, and CCM3 carbon-ceramic brakes integrated with the ESP 8.0 Premium system, which controls the high-performance ABS to deliver extremely short stopping distances (100 to 0 km/h in just 34 metres).

The Ferrari Styling Centre, in collaboration with Pininfarina, radically reworked the California T’s design to endow it with a completely new personality, while still retaining its original dimensions. Its flanks are a homage to the 250 Testa Rossa’s famous pontoon-fender styling, with the front wing line stretching back towards the compact, muscular rear and bringing an aerodynamic sleekness and movement to the sides. The rear benefits from aerodynamic research, resulting in a new triple-fence diffuser. The air vents in the bonnet boost the efficiency of the front radiator, helping reduce its overall dimensions, while the lower section of the front bumper has been profiled to channel air to the intercoolers.

Like all Ferraris, the California T boasts cutting-edge technological solutions that make it absolutely unique. Most notable is its new direct-injection 3855cc V8 turbo engine, which punches out a massive 560 cv at 7500 rpm, yielding a specific power output of 145 cv/l, the highest in its category, as well as maximum torque of 755 Nm in 7th gear. These figures allow the California T to sprint from 0 to 100 km/h in just 3.6 seconds and deliver extraordinary acceleration – even in higher gears – producing a powerful sound that becomes even more impressive as revs increase.

For the first time on an engine using this technology, turbo lag has been virtually eliminated by reducing inertia and adopting an F1-derived flat-plane crankshaft in addition to innovative twin-scroll turbines. Increasingly powerful pick-up is guaranteed by proprietary Variable Boost Management software, which adjusts torque delivery to suit the gear selected.

maximum torque in seventh gear. Emissions have been cut to 250 g/km on the combined cycle and by 20 per cent in the CO2/ horsepower ratio (0.44 g/km/cv). The car’s range has consequently been extended by 15 per cent.

place in the Prancing Horse’s engineering tradition, and advantages include drastically reduced emissions and fuel consumption, a high specific power output and compact dimensions. Compared with the previous California, fuel consumption has been cut by 15 per cent despite an increase of 70 cv in power output and a jump of 49 per cent in

The warm, sumptuously hand-finished cabin is trimmed in semi-aniline leather. The space onboard is flexible too, and owners can make the most efficient use of its generous boot capacity even with the top down, thanks to the communication between the luggage compartment and rear seats.

See ferrari.com for more information.

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gems HIDDEN

Hook, Line & Sinker

co-hosts, Andrew Hart and Nick Duigan, reveal their top fishing spots in Australia’s outback.

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

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!

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, slow-flowing pools were full of hungry Murray cod. Just watch out for the snakes!

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.

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 crocs! The barramundi fishing is also first class, as is casting little lures into the lilies for the prehistoric-looking saratoga.

TACKLE OUT

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 makes the perfect snags for Murray cod. We’ve caught plenty of them for the show using spinnerbaits. For the bigger ones, the best tip is to go during the colder months.

Weipa, Qld Make the trip up to Cape York in a fourwheel-drive 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!

You can catch Hook, Line & Sinker on Saturdays from 2pm on 7Mate until October 18, and find them online at www.hooklinesinker.tv n

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FIGHTING FIT

DON’T RUN ON EMPTY The running season is upon us and most of us want to finish with a better time than last year or just give it a crack. Fortunately there are plenty of running events to suit both the super competitive and the not-soserious fun runner. 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.

T

he Sandgropers kick off the national running season with a run from the city to the beach. The Banana Benders and the Cockroaches love running on their bridges and the Mexicans stick to their city landscape that takes you past the great MCG, where Alain Mimoun from France won the marathon in the time of two hours and 25 minutes at the 1956 Melbourne Olympics. Some of the best things about running these events is the history, the scenery and the fun you have with others, but it’s even more enjoyable if you are fit enough to be able to run the entire distance.

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 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.

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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).

For example, if an athlete’s maximum aerobic heart rate is determined to be 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.

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.

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

MON

TUE

1&2

rest day

6 reps of 0.5 km Intervals 6 km easy run at race pace with a 1:1 W:R ratio

3&4

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

5&6

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/

UPCOMING RUNNING EVENTS Sydney Running Festival: September 21 Melbourne Marathon: October 12

Download the YouTube video using QR Scan Code

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CHECK UP National Mental Health Week takes place October 5-12 this year, following on from R U OK? Day on September 11. These important occasions are a reminder to check in with family, friends and colleagues, to help those who may be struggling with life.

Libby Trickett supporting R U OK? Day at Bondi Beach

Wendell Sailor and Garth Wood

THE FACTS:

I

f your gut tells you something is not quite right with someone you know (due to a change in their attitude or behaviour etc) but you are not quite sure how to broach it with them, the R U OK? organisation has the following communication tips.

Be ready: - Make sure you are in the right headspace yourself.

- Be willing to genuinely listen and give as much time as needed.

- Be ready to share your own stories of struggle to help them feel OK about saying they are not OK. Be prepared: - Accept that a difficult conversation could follow and that you won’t have all the answers.

- Understand that talking about personal struggles can be embarrassing and difficult.

They might react angrily or be dismissive because they are worried what others might think.

- Think about how you would like to start the conversation and what words you might use.

Pick your moment: - Make sure you ask them somewhere relatively private and comfy.

- Pick a time that’s good for them.

- If something happens and the chat is cut short, make another time to catch up.

Dealing with denial: - If they deny the problem, don’t criticise them. Acknowledge they’re not ready to

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talk. You could say, “It’s OK that you don’t want to talk about it but please call me when you are ready to chat.”

- Avoid a confrontation.

- Tell them you are concerned about changes in their behaviour and that you care about them.

- Ask if you can enquire again next week, if there is no improvement.

Expert help: - If someone says they are thinking about suicide, it’s important you take it seriously.

- Tell them that you care about them and you want to help. Don’t become agitated, angry or upset.

- Explain that thoughts of suicide are common and don’t have to be acted upon.

- Ask if they have begun to take steps to end their life. If they have, it’s very important that you don’t leave them alone and do not use guilt or threats.

- Even if someone says they haven’t made a plan to take their own life, you still need to take it seriously.

- If you think that someone’s life is in immediate danger, call 000 and stay with them until help arrives.

If you or someone you know needs crisis counselling, Lifeline’s counsellors are available any day or time on 13 11 14.

Lifeline also has an online crisis chat service (available 8pm-4am AEST seven days) at www.lifeline.org.au/Find-Help/OnlineServices/crisis-chat.

• About 45 per cent of Australians will experience mental illness in their lifetime, while 20 per cent are affected every year.

• In a 12-month period, it is estimated that 65,000 Australians make a suicide attempt.

• An average of 2,300 people suicide every year.

• Suicide is the biggest killer of Australians aged 15 to 34 years (ABS 2012).

BLOOM!

Passionate Western Australian author and workplace mental health strategist, Tasha Broomhall, has just published her first book,

BLOOM! Mental Health & Wellbeing, aimed at

helping people stay mentally healthy. “With one in five Australian adults experiencing mental illness every year, it’s crucial to have a preventative fitness plan for mental health and wellbeing,” Broomhall says. BLOOM! Mental Health & Wellbeing details inspired strategies to help people manage their individual wellbeing. The book is available from www.bloomingminds.com.au and select retail outlets. Inflight Publishing and Tasha Broomhall have two Bloom Mental Health & Wellbeing books, valued at $22 each, to give away to two readers. To enter, simply email your name and postal address to hilary@inflightmagazine.com.au with Bloom in the subject line. Winners will be notified by email and their details will not be published. n

sideline the supplements Australians spend about $500 million every year on vitamin and mineral supplements. For a cheaper, natural alternative, we’ve found the best food sources for the most important vitamins. By: Belinda Crestani VITAMIN D Known as “the sunshine vitamin”, vitamin D’s main purpose is to increase calcium absorption and promote the growth and development of bones and teeth.

Vitamin D is typically produced in the body by the action of sunlight on the skin.

Top food sources: Egg yolks, fish liver oil and oily fish – such as salmon, trout and sardines.

VITAMIN K Vitamin K is an important fatsoluble vitamin, stored in the bones and the liver. The body needs it to function, stay healthy, and prevent too much bleeding.

Top food sources: Parsley, asparagus, chard or silver beet, prunes, and spirulina.

VITAMIN C As an antioxidant, vitamin C protects cells in the body from free radical damage and also has antiviral, antibacterial and anti-allergenic activity. It helps strengthen the immune system to fight colds and flu.

Top foods sources: Brussels sprouts, broccoli, spinach, tomatoes, beans, bananas, peas, pineapple, potatoes, oranges, strawberries and lemons.

VITAMIN A Vitamin A promotes good vision, helping you to see and protecting

your eyes from infection. Vitamin A is an antioxidant, which helps to protect and heal your body, as well as form and maintain healthy skin, teeth, skeletal and soft tissue.

VITAMIN B3

Top food sources: Vitamin A comes in two natural forms: retinol, found in animal products such as liver, eggs, butter, and fish liver oils; and beta-carotene, found in plants such as dark orange vegetables, dark green leafy vegetables and fruits.

Top food sources: Meat, yeast products, whole grains, seeds, spirulina, peanuts and legumes.

VITAMIN E Vitamin E is essential for strong immunity and healthy skin and eyes. Eating plenty of raw foods, particularly vegetables, can boost your intake of vitamin E. Top food sources: Almonds, hazelnuts, sunflower seeds, avocado, olive oil, coconut and sweet potato.

VITAMIN B2 Our bodies need vitamin B2 to help break down proteins, fats and carbohydrates. It plays a vital role in maintaining the body’s energy supply.

Top food sources: Wholegrain cereals, yeast products, quinoa, spirulina, milk, eggs, salmon, broccoli, asparagus, almonds and spinach.

Vitamin B3, also known as Niacin, is essential for energy production within the body, as well as being involved in many other essential chemical reactions.

VITAMIN B6

Vitamin B6 plays a facilitating role in the immune system and the growth of new cells. It is naturally present in many foods.

Top food sources: Yeast products, whole grains, bananas, pistachios, beans, chickpeas, brown rice and corn.

VITAMIN B9

Vitamin B9, also known as folic acid, is critical for the body’s production and maintenance of new cells.

Top food sources: Avocado, yeast products, whole grains, spinach, asparagus, banana, chickpeas, most nuts, spirulina and oranges.

VITAMIN B12

Vitamin B12 plays an important role in the functioning of the brain and nervous system, and in the formation of red blood cells. It is the only vitamin not found in fruits or vegetables.

Top food sources: Mussels, oysters, yeast, spirulina and fermented foods such as tempeh.

SUPER FRUITS IN SEASON THIS SPRING Grapefruits are an excellent source of vitamin C and A, which help strengthen immune function.

Oranges are high in vitamin C, thiamine and dietary fibre.

They’re a good source of vitamins A and B6, folate, calcium, magnesium and potassium.

Lemons are high in vitamin C and fibre. They contain phytochemicals, such as limonin and limonene.

Bananas are high in vitamins B6 and C, fibre, potassium, and manganese. They’re a good source of riboflavin, folate, magnesium and copper.

Pineapples are high in vitamin C and manganese.

They’re a good source of vitamin B6, folate, thiamine, magnesium, potassium and copper and are also known to contain several antioxidant flavonoids that may help combat chronic diseases.

Belinda Crestani has a certificate in Weight Loss Nutrition and is the founder of health and wellness website, Youthful Habits.

See www.youthfulhabits.com for more information. n

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your

PICK product

WIN!

Inflight Publishing and Strike Alpha have two iPhone 5 and 5s cradles, valued at $149 each, to give away to two lucky readers.

To enter, email your name and postal address to hilary@inflightmagazine.com.au and write Strike Alpha in the subject line.

WIN!

Inflight Publishing and Satara have two of these picnic blankets, valued at $49.50 each, to give away to two lucky readers. To enter, simply email your name and postal address to hilary@inflightmagazine.com.au, with Picnic Blanket in the subject line.

p SATARA PICNIC BLANKET This soft green and beige stripe picnic blanket features a waterproof backing and a faux-leather carry strap. Generously proportioned at 170cm x 140cm, why not keep it in the car – ready for all outdoor occasions? See satara.com.au. t JULIE SANDLAU MERMAID EARRINGS Danish jewellery line, Julie Sandlau, has been a favourite of several highprofile celebrities, including Beyonce, Gwyneth Paltrow, Drew Barrymore and Keira Knightly. The newest collection, Mermaid, embraces sweeping lines that mimic the flowing ocean tides and sculpted pieces adorned with gemstones, which mirror the jewel tones of the sea. Each piece is made from expertly handcrafted sterling silver, with either oxidised or 22-carat gold-plated brushed finishes and handset gemstones.

RRP: $220 (Mermaid earrings, pictured).

See www.juliesandlau.com/en/

p STRIKE ALPHA IPHONE5 AND 5S CRADLE Fully compliant with national road safety laws, the Strike Alpha Cradle is Australian designed, engineered and manufactured and features automated preferences that allow the user to control phone functions, such as GPS navigation and playing music. Ideal for low-signal areas, the cradle boosts mobile signal with a flush-passive antenna, while charging the user's hands-free device at an extremely fast rate. Perfect for those out on-site, it is compatible with all Bluetooth car kits and is designed to be easily updated and accommodate device changes.

See strike.com.au

WIN! Inflight Publishing and Zoomlite have one of these iMail bags, valued at $230, to give away to one lucky reader. To enter, simply email your name and postal address to hilary@inflightmagazine.com.au, with Zoomlite in the subject line.

p TOBY VINTAGE LEATHER IMAIL BAG Zoomlite’s trapezoid-shaped iMail bag in vintage leather features decorative buckles and brushed gold hardware. There’s also an adjustable 28-63-centimetre crossbody strap and grab handle with leather padding, as well as a rear zip pocket. Inside there’s a main flapover compartment and a padded laptop section with a velcro closure and front slip-in pocket. Dimensions are 29cm x 35cm x 7cm.

See zoomlite.com.au.

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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

Never pick a fight with an ugly person, they’ve got nothing to lose.

Beer commercials usually show big men, manly men, doing manly things: “You’ve just killed a small animal. It’s time for a light beer.” Why not have a realistic beer commercial, with a realistic thing about beer, where someone goes, “It's five o'clock in the morning. You've just pissed on a dumpster. It's Miller time.”

REMEMBERING

ROBIN After the tragic news of his passing in August, we re-live some golden one-liners from comic genius Robin Williams.

I was once on a German talk show, and this woman said to me, “Mr Williams, why do you think there isn’t much comedy in Germany?” And I said, “Did you ever think you killed all the funny people?”

If I could light my own farts I could fly to the moon, or at least Uranus.

My God. We’ve had cloning in the South for years. It’s called cousins.

We may all be dead and gone, but Keith Richards will still be there with five cockroaches.

He'll be going, “I smoked your uncle, did you know that?”

I’ve been watching a little bit of porn since I’ve been on the road. [Raises his hand and “speaks” through it, a la a ventriloquist dummy] “A little?”

[Pushes his hand down.]

Shut up.

I had my back waxed once by two women... and at one point they said, “Do you mind if we take a break?”

Ahh, the manly sport of golf, where you can dress like a pimp and no one will care.

As if it’s not bad enough that they make porn movies, they make porn movies of my movies! They made Good Will Humping. It's OK. Wet Dreams May Cum, all right. Snatch Adams? That was scary. A clown with a strap-on. F--- off! Now, Popeye, I would watch. n

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Sudoku

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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 26. Renown 27. Alter (text) 28. Wildebeests 29. Non-liquids

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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 17. Inhaled & ...

19. Bustle 20. Steering blades 22. Curves 23. Edible innards

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For more information, please contact your local Sales Representative. www.weg.net/au

ARE YOU

MAN ENOUGH?