The LINK Mar-May 2015

LINK

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YOURS TO KEEP

FREE ONBOARD MAGAZINE MAR/APR/MAY 2015

TOP GEAR’S GUYS Head Down Under

FAMILY

FUN This Easter

EXCESS BAGGAGE Weight loss tips

JOKE

AROUND At the Sydney Comedy Festival

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Contents

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FREE ONBOARD MAGAZINE MAR/APR/MAY 2015 On the Cover

30 Puzzles 31 NSW TrainLink Carriages Layout

Features

21 Pacific Resort Hotels 25 Seafood Recipe 26 Mindful in May 27 Books for Mother’s Day

North-West Region

Page 8 8 Easter Holiday Fun 10 Top Gear Festival 12 Sydney Comedy Festival

Page 14

22 Weight Loss Tips

6 What’s On This Autumn

Every Issue

14 Neighbours Celebrates 30 Years

4 Welcome 16 Regional Trains & Coaches Map 24 Nutrition for Weight Loss

Page 25 25 Seasons of New England

15 Metro Hotels

Southern Region

18 Parent’s Guide to Schoolies

28 Bradman Centre

20 Travel to Greece

28 Shopping in Goulburn

Catch The McClymonts at the Snowy Mountains Country Music Festival in Thredbo, March 21-22.

3

4

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LINK LINK Welcome to LINK Welcome Welcome to the new NSW TrainLink to the new NSW TrainLink

the the

YOURS TOYOURS KEEP

the LINK 33 the LINK

TO KEEP

the

YOURS TO KEEP

FREE FREE ONBOARD MAGAZINE MAR/APR/MAY ONBOARD MAGAZINE FEB/MAR/APR2015 2014

TRAVEL BUG TOP BITES TRAVEL GEAR’S BUG GUYSBITES Head Down Under STRICTLY BALLROOM STRICTLY FAMILY BALLROOM

FREE ONBOARD MAGAZINE FEB/MAR/APR 2014

A culinary adventure in Port Macquarie

A culinary adventure in Port Macquarie

Baz Luhrmann’s Strictly Ballroom the Musical is coming to Sydney

FUN GET BACK INGET TOUCH EXCESS BACK BAGGAGE IN TOUCH This Easter

Baz Luhrmann’s Strictly Ballroom the Musical is coming to Sydney

JOKE

Take some time to surrender at Gaia Retreat and Spa

Weight loss tips

Take some time to surrender at Gaia Retreat and Spa

AROUND At the Sydney Comedy Festival

On the Cover: Gaia Retreat & Spa’s Olivia Newton-John Cover photo: Jimeoin, appearing at and On Gregg theCave.

Cover: the Sydney Comedy Gaia Retreat & Spa’sFestival.

Olivia Newton-John and Gregg Cave.

P U B L I S H I N G P U B L I S H I N G P U B L I S H I N G

PUBLISHER PUBLISHER Inflight Publishing Pty Ltd PUBLISHER Inflight Publishing Pty Ltd ForInflight XPTraveller Publishing Pty Ltd For NSW TrainLink For XPTraveller Patrick McElligot Patrick McElligott PO Patrick Box 6133, Buranda Qld 4102 McElligot PO Box 670, Stones Corner Qld 4120 Ph (07) 3891 7793 PO3891 Box 6133, Ph (07) 7793 Buranda Qld 4102 FaxPh (07) 3891 7702 (07) Fax (07) 38913891 77027793 patrick@inflightmagazine.com.au Fax (07) 3891 7702 patrick@inflightmagazine.com.au www.inflightmagazine.com.au patrick@inflightmagazine.com.au www.inflightmagazine.com.au www.inflightmagazine.com.au Advertising Sales Advertising Sales SueAdvertising Carter Sales Sue Carter sue@tradie.inflightmagazine.com.au Sue Carter sue@tradie.inflightmagazine.com.au Ph (07) 3891 7793 sue@tradie.inflightmagazine.com.au Ph (07) 3891 7793 Ph (07) 3891 7793 Editor Editor Lahnee Pavlovich HilaryEditor Board lahnee@inflightmagazine.com.au Lahnee Pavlovich hilary@inflightmagazine.com.au lahnee@inflightmagazine.com.au Design & Production Design & Production Lawrence Borchers Design & Production Lawrence Borchers lawrence@inflightmagazine.com.au Lawrence Borchers lawrence@inflightmagazine.com.au lawrence@inflightmagazine.com.au All Enquiries & Advertising General Enquiries Contact Inflight & Publishing All Enquiries Advertising Contact Inflight Publishing PO Contact Box 6133, Buranda Qld 4102 Inflight Publishing PO Box 670, Stones Corner Qld 4120 Ph (07) 3891 7793 PO3891 Box 6133, Ph (07) 7793 Buranda Qld 4102 FaxPh (07) 3891 7702 (07) Fax (07) 38913891 77027793 Fax (07) 3891 7702 Printing Printing www.spotpress.com Printing www.spotpress.com www.spotpress.com

Disclaimer: Views expressed in the Disclaimer: Views expressed in the The LINK magazine are not necessarily The LINK magazineViews are not necessarily Disclaimer: expressed endorsed by the Publisher.

No in the endorsed themagazine publisher.are Nonot necessarily The by LINK responsibility is accepted by the responsibility is accepted by the No endorsed by printer the Publisher. publisher or the for the accuracy publisher or the printer for the accuracy responsibility is accepted bytext the or of information contained in the of information contained in the text or publisher or the printer for the accuracy advertisements. Advertisements must advertisements.

Advertisements of information contained inmust the text or comply with the relevant Trade Practices comply with the relevant Trade Practices Advertisements must Act advertisements.

1979. Responsibility for compliance Act 1979.

Responsibility for compliance with the relevant Trade Practices withcomply the acts rests with the person, with the rests with the person, Actacts 1979.

Responsibility for compliance company or advertising agency submitting company orthe advertising agency submitting acts rests with the the person, the with advertisement.

Neither publisher the advertisement.

Neither theagency publisher advertising not company the editoror accepts responsibilitysubmitting for not the editor accepts responsibility the advertisement.

Neither thefor publisher advertisements. advertisements. not the editor accepts responsibility for advertisements.

NSW TrainLink.

and The Link magazine andwe’ve Thechanged Link magazine How We hope you enjoy your trip.

How we’ve changed If you travel by IfAutumn you travel by train regularly, train regularly, has you willarrived have you have and will at NSW already seen already seen TrainLink that what we that want you used towhat be used to be CountryLink to make CountryLink is now NSW the most is now NSW TrainLink. of it with It represents more than a TrainLink. name our special It represents more than a name change.

In addition to our Regional packages and deals for your next change. addition our Regional services, weInnow also to provide the getaway. services, we now also provide the Intercity services connect Sydney Regional NSW that offers some of the Intercity services that connect Sydney to best Newcastle, thewine Lower Hunter, food and festivals in the the to Newcastle, the Lower Hunter, the Central Coast, the Blue Mountains, country and with our Rail & Stay Centraland Coast, the Blue Mountains, Lithgow the can Illawarra.

In turn, packages you take advantage Lithgow and the Illawarra.link In turn, Intercity services seamlessly with of this. services seamlessly link with theIntercity new Sydney Trains.

Our Rail & Stay packages include the new Sydney Trains.

It means we now open up even return travel and two nights’

It means we nowthroughout open up even more destinations accommodation at four of the throughout themore statedestinations – from day trips from most popular food and wine the state – from day trips from Sydney to the Blue Mountains and festivals in Australia. You can Sydney to the Blue Mountains Wollongong, to longer journeys and choose from: toByron longerBay, journeys to Wollongong, Broken Hill and even o Taste Tamworth Festival: to Brokenand HillBrisbane. and Byron Bay, even Melbourne Melbourne 10-19 April; Brisbane.overhaul This is part of aand state-wide o Orange FOOD Week: 10-19 April;

is part of a state-wide overhaul of This public transport from the coast o Hunter Valley Food & Wine transport fromand the coast to of ourpublic northern, western Month: 1-30 June; or to our northern, southern borders, inwestern countryand and o Griffith UnWined: 5-8 June. southern borders, in country and city.

New South Wales’ train, bus, Also, with an Opal Card, you can city.

New South Wales’ train, ferry and even light rail services bus, are travel on our Intercity services to are ferry and even lightarail services now integrated, with stronger the Hunter Valley and spend the now integrated, with ayou stronger commitment to getting where day tasting some of the best commitment to smoothly getting you where you need to go as asfood and wines in the world. you need to go as smoothly as possible. possible.

If you on we anycan Regional Please letare ustravelling know how service let in April and your May Please us know howyou we can can continue to improve journey. bring your partner or a friend for to improve Ascontinue we drift into autumnyour andjourney. its

freewe when a full adult As driftpurchasing into autumn cooler temperatures, now isand theits ticket.

Any economy and first class coolertime temperatures, the perfect to plan andnow bookisyour seat comes with a free extra seat perfect time to plan and book your

next holiday to NSW’s Outback next holiday to NSW’s Outback for your companion and you can region.

The historic mining city region.

The historic mining as far Sydney, Melbourne, oftravel Broken Hillasoffers visitors ancity of Broken Hill offers visitors an abundance sacred indigenous Brisbane orof Broken Hill. abundance of sacred indigenous sites, art galleries And world-famous finally, from 1 April, children sites, world-famous art galleries and quintessentially Australian have unlimited travel on all and quintessentially experiences only foundAustralian in the Regional services for 14 days at experiences onlyyour found thetake Outback.

To book tripinand just $121 with the new Child’s Outback.

To book your trip and take advantage of our popular Outback Discovery Pass. advantage of ourcall popular Outback Holiday packages, 13 28 29 or We take pride in connecting Holiday packages, call 13 28 29 or visit your nearest NSW TrainLink communities acrossNSW NSWTrainLink so please visitCentre. your nearest Travel advantage our competitive Travel Centre.

Iftake you are a regularofcustomer on our fares toare visit family and friendson our If you a the regular customer services, then new Discovery orservices, experience one the many then the of new Pass will make travelling aDiscovery lot easier exciting events coming up this Pass will make travelling a lotthe easier and cheaper!

From only $232, autumn, such as: and cheaper!

Fromyou only $232, the Discovery Pass gives unlimited Discovery Pass gives you unlimited Economy travel across ourin • RockyClass Horror Picture Show Economy Class travel across our whole Regional train and coach Sydney whole Regional train and coach network 14 days, 1 month, • Northfor Coast Centenary of3 network 14 days, 1 month, 3 months or 6for months.

With over 365 Rail at Wauchope months or 6 months.

With over 365 destinations throughout New South • State of Origin in Sydney, destinations throughout Wales, Queensland, VictoriaNew and South Melbourne and Brisbane Queensland, Victoria and theWales, Australian Capital Territory, the • Maitland Steam Fest the Australian Capital Territory, the Discovery Pass covers a lot of country.

ToDiscovery book anyPass of these great events or a lotup ofto country.

You can purchasecovers the Pass

any ofcan our other destinations simply the Passonline up to sixYou months purchase before you travel visit one of our travel centres, an months before you travel at six www.nswtrainlink.info, by online accredited travel agent or call us on at www.nswtrainlink.info, by phoning 13 22 32 between 6.30am 13phoning 22 32. More information 13or 22visiting 32 between 6.30am and 10.00pm any about NSW what we have to offer can be found and 10.00pm or visiting any NSW TrainLink Travel Centre or accredited on our website.

TrainLink Travel Centre or accredited travel agent.

For full conditions, visit traveltravels agent. For full conditions, visit www.nswtrainlink.info/deals/travel_ Happy www.nswtrainlink.info/deals/travel_ passes/discovery.

Rob Mason passes/discovery.

Rob Mason Chief Executive, Rob Mason Chief NSW Executive, TrainLink NSW Trains Chief Executive, NSW Trains

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Stop whereTick you want, stop over as long as you want, et office verificat Yand Y discover Y Y more thanion365 regional destinations across NSW, Victoria, Queensland the ACT. Visand it

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WHAT’S ON THIS AUTUMN Thomas Broich in action for the Brisbane Roar

APRIL April 1: Rod Stewart, Qantas Credit Union Arena, Sydney, ticketek.com.au April 1: Arj Barker, Melbourne Town Hall, Melbourne, ticketmaster.com.au April 2: The Black Keys, Riverstage, Brisbane, oztix.com.au April 2: Brisbane Roar V Central Coast Mariners, Suncorp Stadium, Brisbane, ticketek.com.au April 2-6: Bluesfest, Tyagarah, near Byron Bay, bluesfest.com.au

Dan Sultan

MARCH March 17: Dan Sultan, Newcastle City Hall, Newcastle, ticketek.com.au March 20-22: Ed Sheeran, Riverstage, Brisbane, ticketmaster.com.au March 21-22: Snowy Mountains Country Music Festival, Thredbo, www.thredbo.com.au/countryfestival

April 3: Titans V Broncos, Cbus Super Stadium, Gold Coast, ticketek.com.au

April 18: Brisbane Roar V Melbourne Victory, Suncorp Stadium, Brisbane, ticketek.com.au

April 4: Brisbane Lions V Collingwood, The Gabba, Brisbane, ticketmaster.com.au

April 18: Titans V Panthers, Cbus Super Stadium, Gold Coast, ticketek.com.au

April 4: Counting Crows, Palais Theatre, Melbourne, ticketmaster.com.au

April 18-19: Top Gear Festival, Sydney Motorsport Park, Sydney, ticketek.com.au

April 4: La Festa, Griffith, www.lafesta.org.au

April 18-19: Hunter Valley Steamfest, Maitland, www.steamfest.com.au

April 5: The Black Keys, Rochford Wines, Victoria, ticketmaster.com.au

March 22: Russell Peters, Brisbane Convention and Exhibition Centre, Brisbane, ticketek.com.au

April 7: The Black Keys, Margaret Court Arena, Melbourne, ticketek.com.au

March 22: Titans V Knights, Cbus Super Stadium, Gold Coast, ticketek.com.au

April 7: Rod Stewart, Brisbane Entertainment Centre, Brisbane, ticketek.com.au

March 24-26: Ed Sheeran, Qantas Credit Union Arena, Sydney, ticketek.com.au

April 10: The Black Keys, Entertainment Centre, Sydney, ticketek.com.au

March 24: Rod Stewart, Rod Laver Arena, Melbourne, ticketek.com.au

April 10-19: Centenary of Rail, Wauchope, www.visitwauchope. com.au/centenaryofrail

March 25-April 19: Melbourne International Comedy Festival, Melbourne, ticketek.com.au March 26-29: Sydney Travelling Film Festival, Grafton, www.sff.org.au March 26-April 8: The Royal Easter Show, Sydney, www.eastershow.com.au/ March 27: Qld Reds V Lions, Suncorp Stadium, Brisbane, ticketek.com.au March 28: Seasons of New England Festival, Uralla, www.seasonsofnewengland.com.au March 28-30: Ed Sheeran, Rod Laver Arena, Melbourne, ticketek.com.au

April 11: Nitro Circus Live, Cbus Super Stadium, Gold Coast, ticketmaster.com.au From April 11: The Rocky Horror Picture Show, Sydney Lyric, Sydney, www.sydneylyric.com.au April 14: Pink Floyd Experience, Enmore Theatre, Sydney, ticketek.com.au April 16: Pink Floyd Experience, Canberra Theatre, Canberra, ticketek.com.au

April 19: Pink Floyd Experience, QPAC, Brisbane, ticketek.com.au April 20: An Evening with Noel Fielding, Canberra Theatre Centre, Canberra, ticketmaster.com.au April 20-May 17: Sydney Comedy Festival, Sydney, sydneycomedyfest.com.au April 22, 30: An Evening with Noel Fielding, State Theatre, Sydney, ticketmaster.com.au April 24: Brisbane Roar V Newcastle Jets, Suncorp Stadium, Brisbane, ticketek.com.au April 26: Brisbane Lions V West Coast Eagles, The Gabba, Brisbane, ticketmaster.com.au April 26: Qld Reds V Hurricanes, Suncorp Stadium, Brisbane, ticketek.com.au April 27-28: An Evening with Noel Fielding, QPAC, Brisbane, qpac.com.au April 28-May 2: Akmal, The Factory Theatre, Sydney, ticketek.com.au

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MAY May 1: An Evening with Noel Fielding, State Theatre, Sydney, ticketmaster.com.au May 3: Groovin the Moo, University of Canberra, Canberra, www.gtm.net.au May 7: An Evening with Noel Fielding, QPAC, Brisbane, qpac.com.au May 8: Alt-J, Riverstage, Brisbane, ticketmaster.com.au May 9: Alt-J, Qantas Credit Union Arena, Sydney, ticketek.com.au May 9: Groovin the Moo, Maitland Showground, Maitland, www.gtm.net.au

May 16: Titans V Sharks, Cbus Super Stadium, Gold Coast, ticketek.com.au May 17: Brisbane Lions V Port Adelaide, The Gabba, Brisbane, ticketmaster.com.au May 18-24: Sydney Writers’ Festival, various locations, Sydney, www.swf.org.au May 22: Qld Reds V Sharks, Suncorp Stadium, Brisbane, ticketek.com.au May 22-June 8: Vivid Sydney, Sydney, www.vividsydney.com May 23-June 2: Casino Beef Week, Casino, www.casinobeefweek.com.au

May 10: Alt-J, Rod Laver Arena, Melbourne, ticketek.com.au

May 27: State of Origin Game 1, ANZ Stadium, Sydney, www.ticketek.com.au

May 15: Qld Reds V Melbourne Rebels, Suncorp Stadium, Brisbane, ticketek.com.au

May 29-31: Big Band Blast, Port Macquarie, www.bigbandblast.com.au

May 15-16: Scone Cup Carnival, Scone, www.sconeraceclub.com.au May 15-17: Dubbo Annual Show, Dubbo, www.dubboshow.org/annualshow.html

May 30: Titans V Rabbitohs, Cbus Super Stadium, Gold Coast, ticketek. com.au May 31: Brisbane Lions V St Kilda, The Gabba, Brisbane, ticketmaster.com.au • Alt-J

Easter gift idea for the whole family I FIRST saw the Bidet advertised in a magazine. We were so intrigued by the product that my husband and I spent about 6 months looking around for a retailer, or even a handicap specialist that would be able to give us a product demonstration, unfortunately we had no luck. So I decided to give The Bidet Shop a call, and I have not for one minute regretted it!

I’m only a spring chicken compared to my husband who was incapacitated at the time but the Bidet was a great help to him and his situation, it eliminated the need of a carer -unfortunately my husband is now in a home...

I have just ordered a second Bidet for our son. He is currently building a holiday home and has insisted that a Bidet be put in. He says, “Mum we have to get it; think of the Bidet as my inheritance...”

I absolutely love the Bidet and all it has done to help ease the suffering of my husband while he was still at home, and the continuous use as a health care product for me. Besides I wouldn’t be getting a second one if I didn’t like it!

If you’re interested in a Bidet toilet seat or think that a Bidet may relieve the pains of toileting in your home, then don’t hesitate for a moment to get in contact with one of The BIDET Shop’s friendly staff, they are wonderfully helpful and are willing assist you in any of your enquiries.

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FUN FOR KIDS

Keep boredom at bay with these Easter school holiday entertainment options.

THE ROYAL EASTER SHOW

TARONGA ZOO’S BABY ANIMALS Open every day of the Easter school holidays There are plenty of new faces to see at Taronga Zoo, following the birth of their first ever Bilby joeys in December, one of rarest Antelope species in the world in February, and even a cheeky Squirrel Monkey baby! The female joeys, named Tanami and Tirari, can often be spotted exploring and burrowing in their exhibit alongside mother, Yajala. The Eastern Bongo calf is the third for mother, Djembe, and father, Ekundu. Ungulate keeper, Tracy Roberts, said “Every birth of a healthy calf is important, with fewer than 100 of these gentle animals left in the wild.”

Taronga’s keen-eyed visitors may spot the male Squirrel Monkey baby holding onto mum, Lena, as she leaps around the trees. Visitors can also leap into action themselves at Taronga’s new treetop high ropes adventure. Wild Ropes involves 60 exciting challenges over four courses, including suspension bridges, rope climbs and zip-lines.

Zoo admission is $46 for adults and $23 for children.

See www.taronga.org.au

March 26-April 8, 9am9.30pm, Sydney Showground, Olympic Park, Sydney The Royal Easter Show attracts up to 900,000 people during its two-week period each year. It sees the country come to the city, bringing displays of awardwinning produce and up to 14,000 farmyard animals – ever a hit with children. It also enables kids to enjoy carnival rides, showbags and entertainment.

Headlining this year will be Xtreme Korruption – featuring America’s Human Cannonball lady, Jennifer Schneider. Jennifer is one of just 10 human cannonballs in the world and will wow the crowds every night when she propels herself into the air before landing in a net nearly 40 metres away at speeds of more than 60km/ph! Adult tickets are $39.50, children are $24 and concession is $29.50. This year ShowLink tickets won’t be available for purchase at train stations or on Sydney Olympic Park Major Event Buses.

But same-day return public transport is still included in every ShowLink ticket. See www.eastershow.com.au

THE OGGLIES OF SMELLIVILLE 28-page paperback by Erhard Dietlis. For ages four and up.

The Ogglies of Smelliville is the first title in the best-selling Oggly series by multi award-winning German author, musician and illustrator, Erhard Dietl.

It’s a beautifully written and illustrated story, with quirky little green fantasy characters, and combines interactive music, song and rhyme with an enchanting storyline to help young children develop their imagination. The Oggly family members love all things dirty and smelly. They do normal Oggly things, such as cooking bootlace soup, untidying the living room and taking a whirlwind dragon adventure! If your children love mud, dirt and mess, they’ll love this book too. RRP: $14.99. See www.starfishbaypublishing.com.au •

WIN!

The Link has three copies of The Ogglies of Smelliville to give away to three lucky readers!

To enter, simply email your name and postal address to hilary@ inflightmagazine.com.au by May 31 and put “Ogglies Book” in the subject line. Prizes will be drawn in early June.

INSTANT OUTBACK Why spend weeks reinacting Tom Kruze’s treks over the Australian Outback and enduring those same harsh conditions when you can see ALL its amazing beauty in only a day or two, in luxurious comfort, by joining one of our Air Safaris departing Broken Hill?

Lake Frome

The only way you can see the broken hill mining operations is from the air

SCENIC FLIGHTS & BUS TOURS Scenic Flights & air safaris:

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Bus Tours:

1. The "Must Do Special" local 1. The 1/2 day Broken Hill 25 minute scenic flight @ Bus tour @ $60pp $95pp (concession $90pp) (concession $55pp) 2. Lake Menindee "Jewel of the 2. The full day Silverton Bus Outback" scenic flight @ tour @ $145pp (concession $130pp) $310pp (concession $295pp) 3. The Wilpena Pound, Lake Frome, Flinders Ranges Air Safari @ $920pp (concession $880pp) 4. The Dig Tree - Innimincka - Cameron Corner Air Safari @ A: (2 passenger rate)$1450pp (concession $1380pp) B: (4 passenger rate) $930pp (concession $890pp) 5. The Lake Eyre - Painted Hills - Wilpena Pound Air Safari @ A: (2 passenger rate) $1875pp - concession $1800 B: (4 passenger rate) $1320pp - concession $1280 PLUS many more Air Safaris listed on our website

TO BOOK CALL 0457-155-393 | www.silvercityscenicflights.com.au

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What you are looking forward to most about the two-day Top Gear Festival in Australia in mid April?

I’m looking forward to finding out what it is that’s had James and Jeremy come back every year saying how much fun it was. Finally I’ve been allowed to come and join them for the first time, so I’m looking forward to seeing it for myself. And it’s the perfect opportunity to pitch our two great nations against each other on the track!

Can you reveal some of the highlights attendees will experience at the festival in Sydney?

We – together with The Stig – will take on an all-star Aussie team. So we’ll have Shane Jacobson, Steve Pizzati – who were the local [Top Gear Australia] hosts – and a load of motoring talent. So I suppose it’s the motoring equivalent of The Ashes, which some bright spark has dubbed “the crashes” [laughs]! I expect there will be a lot of accidents and apparently V8 cricket as well, which we discovered by accident while filming in India, but we are going to improve on it. And from there we’ll have the usual collection of cars you won’t see anywhere else, stunts and driving. It’s going to be enormous!

You have been hosting Top Gear with Jeremy and James From L to R: Richard Hammond, Jeremy Clarkson, James May

START YOUR

ENGINES The Top Gear Festival returns to Sydney on April 18 and 19, with Jeremy Clarkson, James May and – for the first time – Richard Hammond in tow!

Richard spoke to The Link’s editor, Hilary Board, about the upcoming event and all things Top Gear.

The Stig

since 2002. Has there been a favourite episode that’s stood out for you from the past 13 years?

If you were to ask the three of us [which was] our favourite big special, I think it was probably when we went to Botswana and drove across the spine of Africa in three two-wheel-drive cars because that was the first sort of big special that we made – the first time we really rollicked about in our own world. It was the first time that we stepped away from being a more traditional cast and became a show that was about using cars. That was tremendous!

And aside from the crash you endured in 2006, which would you say has been one of the hairiest episodes?

Well being brain damaged is pretty bloody hairy! But beyond that I’d say the first time I got thrown into a car in a tank of water and had to see what happened. I’ve done that so many times since, in mini vans, cars, lakes, in

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A WORD FROM JEREMY AND JAMES...

the sea, but it’s always alarming when you are sitting in the car and it fills up with water and you have to wait until it’s finally full before you can get out.

Also, for the latest series ... I lose a bet on the show and am strapped to the top of a stunt plane. And because I called the pilot an “old man” he goes absolutely berserk and scares the beJesus out of me!

Speaking of daring feats, you interviewed stuntman Evel Knievel not long before he passed away in late 2007.

What was he like?

I made a complete program about him, so we spent more than a week following him around. He was bonkers – what an incredible life! The guy came from Butte, Montana – middle of nowhere – and created in himself one of the world’s first international brands.

And [what he did] was certainly not based on science. He and his manager would arrive at whatever football stadium they were going to be doing their stunt at that day and stick a finger in the air and guess!

There’s a war that’s raged for many decades in Australia – dividing car lovers along the lines of being Holden fans or Ford fans... Would you admit to standing on one side of the fence rather than the other?

No, I genuinely wouldn’t ... but I’ve filmed in Australia enough to know that you have to come down on one side or the other or the entire population will hate you [laughs]. I do have an old 1968 Ford Mustang 390 GT, so I probably should come down on the side of Ford.

Is there any new motoring technology that you’ve heard

about recently that has really made you go “wow!”

Yeah! I think a lot of the variations on the theme of electric cars – hybrids – but they are slowly balancing out the range extending the engine. I think the BMW i8 is a big wow. The Tesla Model S is an amazing car. We are often asked, “What are we going to do when electric cars come in?” As though that means the end of [Top Gear], but I don’t see why it would. In fact, what it means is that ... there’s a lot more to talk about. Driver-less cars, driver-less trucks, these are all fascinating things.

Of all the cars and 4WDs launching in 2015, which are you the most excited about?

Jeremy Clarkson said, “For the first time all three of us will be there. So bring a pair of binoculars if you want to see Hammond and a calendar to measure May’s lap times.”

James May said, “We love coming to Sydney for the Top Gear Festival, and this year will be better than ever, because, for the first time, we’re bringing professor Richard Hammond and his enormous intellect! To balance that out, we’ll have to stick a big Holden Ute in there somewhere, doing circle work and making smoke, driven by a proper Brocky. Have I got that right?”

The new Land Rover Discovery and the Defender, but whether or not that’s going to be in 2015, I don’t know. I’m looking forward to seeing the Porsche GT3RS very much and getting to grips with it.

Top Gear’s 22nd series

kicked off on January 26...

What else do you have planned for the next six to 12 months?

I want to spend more time at home ... and see my two young daughters.

Top Gear takes an awful lot of time to make. Not so long ago we would just take a hatchback and drive it around the Cotswolds to make a show, but now it has to be driving about in Australia, to three of us there for a week [laughs], so it’s all become a lot more involved, which leaves very little time for anything else. I’ve got a couple of ideas for other [shows] I’d like to make in 2015, but first we need to see what space Top Gear’s going to occupy.

See www.topgearfestivalsydney. com.au/.

TICKETS A move to the Easter school holidays means the Top Gear Festival can be enjoyed by fans of all ages, and it runs from 9am to 6pm each day.

Ticket prices start at just $49 for adults, and family packages are available from $119. Book grandstand seats at Sydney Motorsport Park early if you want to ensure the best view of all the action. And, if you’re driving to the festival, it’s best to purchase your parking tickets through Ticketek beforehand, to get in quickly. See www.ticketek.com. au/topgearfestivalsydney •

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HAPPY DAYS the LINK

Stephen K Amos.

Photo courtesy of Zak Kaczmarek

The Sydney Comedy Festival returns from April 20 to May 17 this year.

Jim Jeffries

Matt Okine.

Photo courtesy of Zak Kaczmarek

Ross Noble

Leading the Sydney Comedy Festival’s international charge will be UK favourites Ross Noble and Stephen K Amos. The king of improvisational comedy, Noble will deliver his brand new show Tangentleman from April 24-26 at The Enmore Theatre, while Amos, the maestro of feel-good comedy, will present his new show, Welcome to My World, from April 23-26 at The Enmore Theatre and The Concourse.

Returning to the line-up by overwhelming popular demand is one of the nation’s most successful comedy exports of the last decade, Jim Jefferies, the loveable Logie Award winning “boofhead” Effie, and Egyptian-born funnyman, Akmal.

Jefferies will perform at The Enmore Theatre from April 15-19; while Effie and Akmal will be at The Factory Theatre from April 28 to May 2. Effie is at The Concourse on May 9 as well.

Following a stellar year on the comedy circuit including winning the Sydney Comedy Festival 2014 Best Show award, Ronny Chieng joins the line-up alongside Matt Okine,

Topp Twins will perform at The Enmore Theatre on May 9.

Effie. Photo courtesy Marie Ramos

whose third major show Happiness Not Included enjoyed sell-out seasons in Brisbane, Melbourne and Sydney.

Chieng will perform on May 8 and 15 at The Enmore Theatre, while Okine will be at The Comedy Store from May 14-17.

Musical newcomers to the festival include former Men at Work lead singer Colin Hay, renowned for his hilarious banter between songs; along with New Zealand’s Topp Twins, who will deliver original songs and character comedy. Both Hay and The

Making a return in 2015 are the festival’s much loved comedy extravaganzas, where international comic royalty and home-grown sensations combine for the Gala and Cracker Night. The Sydney Comedy Festival Gala will take place at the Sydney Opera House on May 3, while Cracker Night will take place at The Enmore Theatre and Metro Theatre on April 20, The Concourse and the Enmore Theatre on April 21 and Riverside Theatres on April 28.

Hitting the road during the festival and beyond will be the Sydney Comedy Festival Showcase, delivering big laughs from Bondi Beach (April 22) and Cremorne (May 5) to Dee Why (May 24) and Penrith (May 23), and then throughout the state.

Prices are varied. See www. sydneycomedyfest.com.au or call the box office on (02) 9020 6966. •

FESTIVAL favourite A man who needs no introduction, comedy master Jimeoin, will be performing his show Is It…?! at the Sydney Comedy Festival this year for one night only on May 1 at The Enmore Theatre. Editor, Hilary Board, caught up with the busy Irishman to find out more.

You started out in comedy while backpacking in Sydney about 25 years ago…

What was the trickiest thing for you to learn in those early days?

Learning to speak a type of English that people could understand. In fact, I still struggle with that. I think my accent is getting worse. It was an advantage on stage as well, I found, as people had to listen in order to understand you.

Most comedians have to deal with heckling at some point in their careers… What’s the best or worst heckle you’ve encountered and how did you deal with it?

In East London I came on stage and did a bit that always works well early, which was about the audience having “their teeth out waiting for the next joke”, when – without missing a beat – a guy shouts out “waiting for the first joke, mate”. He got a big laugh. I mimed removing a hat from my head.

He never said another word for the rest of the night. Pure quality. In and out.

The world was deeply saddened to lose comedy greats Robin Williams and Joan Rivers last year. Did you know either of them?

I saw Joan Rivers at the Edinburgh Fringe [Festival] a few years back and was totally shocked at her face lift. [It was] great to see a comic still doing stand up and going to places like

Edinburgh though. But she got to a good age. Robin Williams I never met, but at the same time it was very sad, as he too was a stand up. But, at the end of the day, [he was] just human.

What do you love about the Sydney Comedy Festival?

I like it because it’s in Sydney. I like Sydney. I go to the beach even if it’s winter. Game of Thrones will be on then – fantastic!

We last saw you on our TV screens in July, when you hosted The

Full Brazilian

for SBS during the FIFA World Cup. Do you have any more plans for TV this year here or in the UK? I’m always up for doing a bit of TV, as it’s good for your stand-up crowd.

I’m heading back to the UK in June to do a TV show and then again for the Edinburgh Fringe [Festival]. It never stops.

Thank god!

True! All the best, Jimeoin. •

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HOWDY NEIGHBOUR! Beloved Australian television soapie, Neighbours, celebrates its 30th birthday this March! To mark this impressive milestone, Hilary Board caught up with everyone’s favourite cast member, Jarrod “Toadfish” Rebecchi (aka Ryan Moloney).

Wow, 30 years of Neighbours! What do you think has been the key to the show’s longevity both here and in the UK? The key to the show’s success is that we are all incredibly good looking and talented of course, there could be no other reason.

We are magnetic.

This year also marks about two decades for you on the show – congrats! What do you think it is about “Toadie’s” character that’s made him so popular with viewers?

He has a good sense of humour, he’s down to earth and he is probably the best friend that everyone would like to have, or the friend a lot of us can relate to.

Can you share a bit about what it’s like behind the scenes of Neighbours?

It’s frustrating working with such lovely people. You try to be nasty to them but nothing will rile them – it’s an ongoing challenge! Seriously though, they are an extraordinary bunch of lovely and supportive people both in front of and behind the camera. I know it sounds cliché but it really is this massive extended family who I see five days a week instead of once a year at Christmas.

What are some of the funny or bizarre comments you have received from fans over the years?

Someone once said to my face, “I heard you were dead”, which is hard to top! I wasn’t sure if he was disappointed or relieved that I was in fact still here.

You recently gained your commercial pilot’s licence. What do you plan to do with it?

Yes! Now I just need to get on with doing more flying, so I can get an instrument rating and an instructor’s rating. [Ultimately] I would love to become an instructor and teach other people to fly.

And I would really love to take disadvantaged kids flying and get them to fly, to give them an experience they never thought they would have. I’d also really love to do Angel Flight trips for sick kids [in regional areas] who need to get to hospital for treatment and would normally have to travel for hours in the car.

What a great goal! Best of luck!

Neighbours is on weeknights from 6.30-7pm on Eleven. •

A DV ERTO R I A L

VIVID BREAKS AT METRO HOTELS Running from May 22 to June 8, Vivid Sydney 2015 will illuminate, interpret and transform Sydney’s urban spaces, as well as host a lively and eclectic range of live performances throughout the city.

See Sydney in a sparkling new light during the annual Vivid Sydney event, where the world’s best designers and artists transform the city. See stunning images projected onto the Sydney Opera House, control the lights on the

the LINK Sydney is now one of the city’s biggest success stories, attracting nearly 1.5 million attendees each year! Recently, Vivid has been streamlined into three simple concepts – light, music and ideas – which unfold over 18 days.

To get you into the spirit of Vivid Sydney, Metro Hotels in Sydney are offering Vivid Brilliance Hot Deals.

Starting from just $144 per night, packages include complimentary wi-fi, a bottle of sparkling wine and glow bracelets to wear at night. Check the website for these brilliant hot deals at Aspire Hotel Sydney, Metro Hotel on Pitt, Metro Hotel Sydney Central and Metro Apartments on Darling Harbour.

All deals are subject to availability. (See www.metrohotels.com.au/hot-deals.)

If travelling from country regions, take advantage of NSW TrainLink’s “2-for-1” deal during April and May on all firstand economy class fares. Aspire Hotel Sydney and Metro Apartments on Darling Harbour will also offer two adult Opal cards for travel anywhere in Sydney (value $20) as part of the hot deal package.

Harbour Bridge, play with interactive light sculptures throughout the city centre, experience great music and hear inspiring talks.

What started out as a little idea in 2009 to boost winter business in central

To make a reservation, call 1300 607 247 or email reservations@ metrohg.com. •

SYDNEY

METRO HOTELS

BRILLIANT DEALS!

Aspire Hotel Sydney

144*

From

$

per night

• Standard room • Free inclusions: • Bottle of wine • Glow bracelets

Metro Apartments on Darling Harbour

199*

From

$

per night

• Loft style apartment • Free inclusions: • Bottle of sparkling wine • Glow bracelets

Metro Hotel on Pitt

209*

From

$

per night

• Superior room • Free inclusions: • Buffet breakfast for 2 adults and 1 child • WiFi • Café kids pack

Metro Hotel Sydney Central

215*

TM

From

$

per night

• Superior room • Free Inclusions: • Buffet breakfast for 2 adults and 2 children • WiFi • Café kids pack

METRO

HOTELS

Reservations Phone: 1300 607 247 or email reservations@metrohg.com www.metrohotels.com.au *Terms and conditions apply. Valid 15 May - 15 June 2015

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Hideaway Island, Vanuatu

PARENTS’ GUIDE

TO SCHOOLIES

Australia’s end-of-school rite of passage has been undergoing significant change in recent years. No longer is “Schoolies” synonymous with pub crawls at the Gold Coast. Instead, overseas holidays with a focus on cultural immersion have been trending. A survey of 118 travel agents conducted over three years (2011-2013) by Unleashed Travel revealed 64.4 per cent of enquiries for Schoolies holidays were for island destinations, such as Fiji, compared with 30.5 per cent of enquiries for the Gold Coast and Byron Bay. Unleashed Travel is a provider of overseas travel packages for Australian school leavers, which it refers to as “Grad Trips”, rather than Schoolies.

Their 2014/15 Grad Trip packages included Fiji, Nepal, Cambodia, Bali, Thailand, Vietnam, Vanuatu and Europe, with a focus on fun and sun, and options for cultural exchanges, alcoholfree travel and volunteering.

Unleashed Travel CEO, Jot Lynas, who has supervised more than 3000 students on their trips, said, “Graduating students have become more discerning and expect higher quality travel experiences. Grad Trips convey this change in preferences – and while there is still a focus on partying and social experiences, there is also an emphasis on cultural and new experiences.”

There are a plethora of school-leaver travel options on the market, which

We found some advice for parents with children graduating in November, so you’re one step ahead when they start to discuss their Schoolies plans.

4. Briefing sessions: Opt for a package that offers briefing sessions and information nights with parents and teens prior to their trip, as well as for the teens on arrival.

Volunteer trip to Cambodia

5. Pre-arranged activities: Look for travel providers that organise day activities and host their own exclusive parties at night, so there’s less chance of the school leavers potentially putting themselves in danger.

might leave parents feeling confused, so Jot has created a checklist of what these packages should include:

6. No Toolies: Ensure the travel package or destination is strictly for graduating students.

1. Controlled alcohol consumption: Look for travel packages that prohibit students from bringing their own alcohol and spirits, and check that the accommodation or resort doesn’t serve shots.

7. Code of conduct: It’s important that school leavers understand the type of behaviour that’s acceptable, and the consequences of unacceptable behaviour. Check that the travel provider sets and enforces a code of conduct, and that the code is communicated in pre-trip information nights, in the students’ travel kits and in briefings during the trip.

2. Mandatory travel insurance: Choose a travel provider where travel insurance is mandatory, so you know your teen will be covered in the case of sickness, injury, theft or loss of luggage.

3. A responsible environment: Look for packages that are supervised, while still allowing students freedom and independence. Unleashed Travel’s Grad Trips have an adult-to student ratio of 1:7, with its First Aid-certified crew on call 24/7 and assisted by “The Red Frogs” support network.

8. An all-inclusive package: Where the currency is foreign, it can be easy to lose track of spending. Opt for a package that includes flights, accommodation, some meals and planned activities, to avoid your teen getting stung with too many additional costs and giving you the bill when returning home!

See www.unleashedtravel.com.au •

The PNG Industrial

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& Mining Resources

Exhibition 2015

22nd & 23rd August

- The Port Moresby PNG Institute of Public Administration

PORT MORESBY

NDUSTRIAL & THE PNGRICES EXHIBITIONMINING

RESOU

2015

THE PORT MORESBY PNG INSTITUTE OF PUBLIC ADMINISTRATION

Exhibitors with new products & services on offer!

Contact Patrick on +61 7 3891 7793 patrick@inflightmagazine.com.au

www.tradeshoworganisers.com.au

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GREECE

Quad biking in Mykonos

IS THE WORD

Never been to Greece? Think beach clubs, fresh seafood, ancient ruins and much, much more.

Words and photos by: Aly Eveille Santorini

Having never visited Greece, I didn’t know what to expect, but in the end it proved to be the pinnacle of my entire trip through Europe, and a welcome change of pace. From the minute our plan hit the tarmac, the entire cabin roared with cheers and applause! We had arrived in the Cyclades, Mykonos, to be exact. Mykonos is one of 227 inhabited islands in the Aegean Sea. It has a reputation for its nightlife, but the food, scenery and culture is unlike anything I’ve ever experienced.

Mykonos Town, or Chora, as it’s known to locals, is the heart of Mykonos.

Massive cruise liners dock so tourists can explore for the day, and those staying out of town zoom in on their quad bikes and scooters to do the same. People wander through the colourful narrow walkways, popping into shops for souvenirs, handmade leather sandals and jewellery, or a jampacked Nutella and strawberry crepe.

Little Venice is a short walk away and is the place to go for the best seafood in Mykonos. We grabbed a table right on the water at Katerina’s Restaurant, where the waves were splashing over our feet. The iconic Mykonos Windmills sat in the background and well-fed pelicans eyeballed us – out for their next snack!

Bars in Mykonos

Hiring a quad bike to get around the island is the best thing you can do.

It’ll cost about 20 Euros ($30) per day, which will give you the freedom to see different beaches, bars, cafes, and townships. Book in advance if you can but, if not, head to Hercules Car & Bike Rental in Chora – they are cheap and have a huge range. You can book anything from quad bikes to a fivestar dune buggy, and they come in all colours of the rainbow.

If it’s parties you’re after, Mykonos is it.

The younger crowd heads down to Club Tropicana on Paradise Beach, where you can snooze on a sun bed and swim

all day, then dance on tabletops with the masses that flock in at night.

Other beach clubs worth seeing are at Super Paradise Beach and, as the name suggests, it outshines Paradise Beach on every level. These are more luxurious beach clubs with a slightly older crowd and million-dollar yachts anchored offshore. The people are friendly and the Greek locals are side-splittingly funny.

There’s no shortage of entertainment in Mykonos but what happens there stays there, so you’ll have to go and see for yourself!

Our next stop was Santorini, a threehour ferry ride from Mykonos. You

the LINK wasn’t anything special but was surprised at the amount of culture and history I was standing on. For the few days I was there, people in the street would remember me and ask how I was. There are no other people like the Greeks – happy, friendly and fun.

Santorini

often see photos of Santorini but it doesn’t prepare you for seeing it yourself. As the ferry pulls into port, Santorini is above you – about 400 metres above you, in fact. The scenery is other-worldly and the ocean simply goes on forever.

Our quaint little hotel was in Fira, the capital of Santorini. We had a cave room, which is a traditional room carved out of volcanic rock that looks out over the Caldera. There was a Jacuzzi on our balcony, where we could enjoy the sunset, and staff served us breakfast there too. There’s something spectacular about having your eggs 300 metres above sea level!

Quad bikes are a must in Santorini too, and if you miss out on seeing the many different beaches, you will regret it. In one day we visited Kamari Beach, where all the sand is pitch black, and Red Beach, which is made up of pebbles as bright as the Outback. We also stopped in Oia to check out the shops and bars in the village. According to locals, this is the place to catch that famous sunset. A few words of advice on Santorini: stay longer than one day; take advantage of the very cheap authentic Greek gyros; and if the sun sets at 8pm get a table for dinner around 7pm or you’ll miss it!

The final stop on our Greek adventure was Athens. I’d been told Athens

We visited the Acropolis and the ruins surrounding it and were dumbfounded by its history. Get to the ruins early if you’re visiting Greece from June to August, as it gets extremely crowded and hot after about 10am. The view from the top of the Acropolis was sensational. There were old white buildings and vibrant green trees as far as the eye could see. It’s not hard to see why they built temples for the gods on that hill. The ruined amphitheatres and temples are amazing, as is wandering through the city streets seeing ancient ruins from more than 2000 years ago.

The Plaka is a buzzing shopping hub where you can chat to the locals and, of course, eat. If you don’t mind a drink, you’ll love the free shooters of Ouzo you are offered after a meal in Athens. Apparently they are used to aid digestion after eating, and we weren’t complaining!

See www.visitgreece.gr for more information. •

A D V E RTO R I A L

LUXURIATE in paradise

The island of Aitutaki is an idyllic paradise of lush tropical foliage and white sand beaches surrounded by a stunningly beautiful world famous lagoon.

At Pacific Resort Aitutaki, you will be greeted each morning by a spectacular view of Aitutaki’s turquoise lagoon, thanks to the private sundeck and beachfront location of each of the resort’s 27 spacious and air-conditioned beachfront bungalows, villas and suites. Each is beautifully decorated and appointed with high-quality luxury amenities, which illustrate why Pacific Resort Aitutaki is a member of Small Luxury Hotels of the World.

Spend lazy days at the resort lounging by the pool or on the beach, visit the onsite Tiare Spa for a pampering massage or beauty treatment, or make use of the complimentary snorkelling gear as you explore the lagoon – home to an underwater world filled with beautiful sea life.

The stunning beauty of Pacific Resort Aitutaki’s surrounds makes it a natural choice for those in search of romance in South Seas Polynesia. Hold your wedding or vow-renewal ceremony amid rose petals on the sand overlooking the lagoon, and enjoy dinner at sunset in a private Bedouinstyle tent on the beach, surrounded by flaming torches.

One of the Cook Islands’ most beautiful atolls, Aitutaki, is home to Pacific Resort Aitutaki – a place where time passes slowly and the delights of island life are presented to you in luxurious surroundings.

This award-winning resort (World Travel Awards: World’s Leading Boutique Resort) is the perfect place to experience the magic of Aitutaki. Having immersed yourself in the luxurious surrounds and enjoyed the warm Cook Islands hospitality, you can be sure your time at Pacific Resort Aitutaki will leave you relaxed and rejuvenated, with cherished memories of this idyllic paradise.

See www.pacificresort.com •

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A WEIGHTY

ISSUE If you want to burn calories and increase muscle mass, muscular endurance and stamina, listen up!

By: Steve Roberts

Weight loss is a balancing act of expending more calories/energy than you consume in food and drinks. Often people are unaware of the calorie costs of some foods, which can very quickly swing the balance back towards more calories in than out.

Basal metabolic rate (BMR) is the energy needed to operate your organs and keep you alive each day without taking any physical activity into account. If you're trying to lose, maintain, or gain weight, it’s a good idea to calculate your BMR, which will then indicate the number or calories you require to stay alive and how much you need to burn (through exercise or work) to keep things balanced.

BMR formula Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years) Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years) Example: Frank is a 70kg, 180cm male aged 30 years.

Formula = 66 + (13.7 x 70) + (5 x 180) (6.8 x 30) Frank’s BMR = 1721. So, Frank will need to consume at least 1721 calories just to maintain normal functions without even exercising, working or overstressing his brain.

Calorie watching After working out your BMR, add up the calories you typically consume each day (using the table below of some popular foods, or check online) and then compare the two figures.

Food or Drink

Calories

White Bread (1 slice)

65

Whole Wheat Bread (1 slice)

70

Doughnuts (Glazed)

190

Corn Flakes (1 cup)

110

Weet Bix (2 Bix)

100

Apple (55g slice)

30

Pasta (cooked 65g)

95

Banana (Medium 114g)

105

Potato Chips (1 cup)

150

Peanut Butter (5g)

35

Vegemite (3g)

4

Coke (375ml can)

154

Chocolate blocks (1 row, 5-6 squares)

160

Big Mac (McDonalds)

530

Whopper (Hungry Jacks)

640

Large Fries

450

BBQ Meatlovers (Pizza Hut - 2 slices)

550

Beer (375ml Stubbie) (Full Strength)

140

(Mid-Strength)

103

(Light)

62

Spirits (Brandy, Rum, Vodka etc – 1 nip/30ml)

66

Table wine (100ml – ½ glass)

75

If Frank’s BMR is 1721 and he consumes 3000 calories a day through food and drink, he will need to burn off 1279. If, like Frank, you have a calorie surplus of more than 500, you’ll need to work on a strategy using one or more of the following: a) Reduce total calories through diet. b) Increase your energy expenditure through exercise or more strenuous work. c) Replace foods that are high in calories for ones that are lower. d) Read labels on food to see how much energy is stored in servings against what you require for your BMR.

Pull-ups using a pull-up bar

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FAT LOSS WORKOUT FOR THE WHOLE BODY EQUIPMENT: Bodyweight and pull-up bar or boom gate.

This program challenges the beginner all the way up to the pro. Choose your level based on your fitness level and follow it three times a week, with a day of rest between each session for four weeks before going on to the next level.

STAGE 1 METHOD

INTERVAL CIRCUITS: Perform the first sets of 1A, 1B, 1C and 1D, taking 15 seconds’ rest between each. Then rest for 90 seconds and repeat until all three sets are complete.

The same method needs to be followed for stage 2.

Warm Up

How much exercise?

To work out how much exercise is needed to keep a balance between energy intake and energy expenditure, it’s good to look at the energy expenditure of various physical activities. The table below (derived from Walker 1991 and a Canada Fitness Survey) provides the number of calories burnt in 30 minutes for several different activities.

5 min aerobic exercise, gradually raising heart rate. Include Range Of Motion exercise as per exercises in workout

Exercise Sequence

Beginner

Intermediate

Advanced

Pro

Tempo

Rest

1A. Push up

8 rm

10 rm

15 rm

20 rm

311

15

1B. Inverted Rows w. Boom gate bar, overhand grip

8 rm

10 rm

15 rm x 3

20 rm x 3

311

15

1C. Crunch Rope Climbers

30 sec each side

45 sec each side

60 sec each side

90 sec each side

time

15

1D. Crunch It Up

10 rm

12 rm

15 rm

20 rm

211

90

rm: repetition maximum

Rest: 2 min rest before moving onto stage 2

Push ups

Inverted Rows

STAGE 2

Activity

Calories burnt in 30 mins

Exercise Sequence

Beginner

Intermediate

Advanced

Pro

Tempo

Rest

Basketball, shooting baskets

159

Digging (Heavy)

176

2A. Push up triceps extension

5 rm

10 rm

12 rm

20 rm

311

15

2B. Superman Push Up

10

12

15

20

211

15

2C. 1 Legged Alternating Romanian Dead Lifts

5 each side

6 each side

7 each side

8 each side

211

15

2D. Lunge Alternating

5 each side

6 each side

7 each side

8 each side

211

90

Alternate skipping

45 sec x 3 with 45 sec rest between sets

60 sec x 3 with 30 sec rest between sets

time

45 - 30

Walking for exercise (7km/h) 176 Conditioning exercise, health club exercise, general 194 Moving furniture, household items, carrying boxes

212

Weight-lifting, vigorous effort

212

Boxing, punching bag

212

So, to burn off nearly 1300 calories, Frank will need to do about four hours of exercise a day. Who would have the time to do this? An alternative would be to reduce your calorie input, so the deficit can be managed with only 30–60 minutes of exercise a day, which is both practical and necessary for good health.

Luckily we continue to burn extra energy for up to four hours after an exercise session, so it’s a good idea to look at exercise as a strategy in managing your weight.

Overtime Option: KICKER 60 sec x 3 with 30 sec rest between sets

90 sec x 3 with 30 sec rest between sets

Cool down: Stretch muscles used in the workout or muscles that are tight using static stretches and recovery; walking, ice baths or swimming pool.

ABOUT STEVE

Steve Roberts, owner of Taurus Trainer, is an exercise physiologist and Certified Strength & Conditioning Specialist. He is launching his online programs: Fat Loss, Muscle Gain and Boxing Fitness in 2015. Steve welcomes your questions at srtaurustrainer@gmail.com.

See www.taurustrainer.com for more. •

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the LINK Fresh is best To lose weight, control your appetite, boost energy and improve your skin, eat plenty of fresh produce and wholegrains.

Reduce your consumption of caffeine, sugars, fatty and salty foods as they can fuel stress within your body.

Avoid eating when stressed The stress hormone Cortisol can prevent digestion, impact the stomach’s acidity levels (preventing nutrient absorption), and make you more inclined to choose unhealthy food and overeat.

SCALE

IT BACK

Eat mindfully Are you depressed and binge eating?

Practising mindful eating can help.

Mindful eating is a mind-over-matter technique where you think more carefully about the food you’re eating, one mouthful at a time.

Try to stop yourself eating food just because it’s in front of you, and start eating when your body actually needs nourishment. Each time you’re about to dip into a packet of chips, biscuits or a chocolate bar, put your hand on your stomach and ask yourself, “Am I really hungry?” If you answer yes, opt for a healthier snack, such as sweet potato fries. As you take each bite, think about what it is that you’re eating and how it is benefiting your body.

Master the art of mindful eating with these tips and tricks: • Take the time to chew your food. Try chewing at least 20 times between each mouthful.

Keen to lose some weight this year? Swap the all-or-nothing approach for some healthier choices that ultimately reduce calorie intake.

• Put down the utensils every time you take a bite. This will encourage you to check in with your body and be more aware of your eating habits.

By: Belinda Crestani

• Think about how you’re feeling while you’re eating the food.

Don’t skip breakfast When it comes to sustaining energy, skipping breakfast is not an option.

Having a good breakfast is key for balancing blood sugar. Say goodbye to those sugary cereals and aim to include a protein component to help slow down any sugar release in the body.

Fill up on protein Ensure all meals and snacks include some good-quality protein to prevent blood-sugar dips (think nuts, seeds or goat’s cheese). Rice protein powder also makes a great protein addition to smoothies, soups and drinks.

Alkalise your body Aim for a variety of organic alkalising seasonal vegetables with plenty of greens. Most non-starchy vegetables

• Slow down and stop when you’re full.

give nourishment without creating blood-sugar spikes.

Eat like a rawkstar Include raw foods in your diet.

They are bursting with energy and enzymes that are largely destroyed during the cooking process. Eating raw foods means the body doesn’t have to use a lot of energy to produce enzymes for the digestive process, resulting in more energy for daily activities. A good way to introduce a raw component to your diet is by having a green vegie juice as a snack. Green juices have a very low glycemic load and won’t spike blood-sugar levels. Add superfoods such as chlorella or spirulina, and you’ll get an additional protein boost.

Belinda Crestani is a cookbook author, creator of Youthful Habits, a holistic health coach and a nutritional advisor specialising in weight loss. See www.youthfulhabits.com •

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CONE BAY BARRAMUNDI, TOMATOES, YOGHURT AND SALSA VERDE This delicious, light seafood recipe is courtesy of the executive chef at Berardo’s Restaurant & Bar at Noosa, Tim Montgomery. You can catch Tim at the Noosa International Food & Wine Festival in Queensland from May 14-17.

Serves four Ingredients 400g assorted heirloom tomatoes 30ml extra virgin olive oil salt and pepper 1 bunch chives (finely chopped) 4 x 160g portions Cone Bay barramundi fillets (skin on) 50ml vegetable oil for cooking 120ml Greek yoghurt salsa verde (see recipe below) herbs to garnish Directions Slice the heirloom tomatoes into various natural shapes and dress with olive oil, salt and pepper. Add the chopped chives and set aside while the

fish is being cooked. To cook the fish, heat a non-stick pan on medium heat and season the skin of the barramundi liberally with salt. Once the pan is hot, add the vegetable oil and place the barramundi skin side down in the pan. Cook until golden brown, then gently turn the fish over to complete

the cooking (about three minutes).

Set aside to rest on a paper towel.

To serve, decorate the plate with the yoghurt and salsa verde. Top with the dressed tomato mixture and decorate with herbs such as basil and dill. Sit the cooked fish on top of the tomato and herbs and serve immediately.

For the salsa verde Ingredients 1 bunch basil 1 bunch mint 1 bunch coriander 1 bunch dill 40g capers 40g gherkins 10g anchovies 3 cloves garlic 2tsp Dijon mustard salt and pepper 180ml olive oil Directions Combine all the ingredients in a food processor or blender and process until a fine green sauce forms. Adjust the seasoning with salt and pepper and adjust the consistency using extra olive oil. Use immediately or store in an airtight container for up to three days.

See www.noosafoodandwine. com.au/ •

Seasons of New England has become a must-see event for those wanting to experience the essence of the New England region. You can find something for the garden, home, children and plenty of goodies for the pantry and cellar.

Enjoying freshly prepared New England fare on the day is a special feature of the event, and some tasty things for lunch include New England sausages made with local beer, home-made pies, Lebanese and Thai cuisine, and gourmet burgers. There will also be sweet treats galore, such as organic home-made doughnuts, fruit jelly cups, cakes, brownies and more.

REGIONAL FLAVOUR Seasons of New England Market + Fair Day returns on Saturday, March 28 to Hampden Park in Uralla. More than 70 stalls will feature home-grown and handmade produce and products from right across New England.

Talent scouts have been doing the rounds to find some up-and-coming talent to feature as part of “New England Unearthed”, which will keep everyone entertained throughout the day. New England is well known for its solo acoustic artists and the line-up promises to include Celtic tunes.

The Market & Fair Day will also offer some great children’s entertainment, such as pony rides, face painting, a jumping castle, games and of course plenty of hearty, home-made food.

The music starts at 8am and goes right through until the bar – and the Altitude Coffee caravan – closes at 3pm. And with Uralla’s own train station right in the heart of town (with daily NSW TrainLink services to and from Sydney via Newcastle, right through to Armidale) the location is very accessible.

See www.seasonsofnewengland.com.au •

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PAUSE FOR A CAUSE

Mindful in May is a global mindfulness campaign during the month of May with two game-changing goals: to teach participants how to find calm and clarity through 10 minutes of mindfulness meditation each day, and to raise money to improve access to clean drinking water in developing countries.

These days many of us are racing through life at a hundred miles an hour – overworked, overwhelmed and overcommitted. Our chaotic, ever-connected lives can make it hard to look after our own health and wellbeing, let alone find the time to help others in need. And by 2020, the World Health Organisation predicts that depressive illness will be the second-leading cause of global disability burden.

Four years ago, doctor and mindfulness meditation coach, Elise Bialyew, decided to help turn this problem around by creating the annual campaign Mindful in May. Its purpose is to bring the transformative power of mindfulness to people around the world, while also raising money to improve the lives of those in developing countries.

Everyone from individuals to businesses and schools can get involved.

Participants simply need to register at www.mindfulinmay.org before May 1 (fee: $30), and then donate or get sponsored to be kept accountable to the daily meditation challenge and make a positive difference in the world.

From May 1, participants start the month-long mindfulness journey with

thousands of people around the world, and learn simple skills for better living.

Elise, who has trained with some of the leading meditation teachers in the world, has the unique East-meetsWest expertise to guide participants through the 31-day online program, which involves daily inspirational emails containing weekly meditation downloads, video interviews with global experts in wellbeing, and more.

“The fact we’re tackling two incredibly important global issues at the same time – mental wellbeing and access to clean water – means we’re really making a difference,” Elise said.

The program has already been very successful – raising more than $300,000 over the past three years for Charity Water, a not-for-profit that builds clean water wells in developing countries. Last year the top fundraiser was Google and previous participants have included actress and comedian Magda Szubanski, who is also a campaign ambassador.

“I think Mindful in May is fabulous,” Magda said. “Anything that promotes peace of mind and benefits people who are in need at the same time is a brilliant idea. I’m prone to shocking anxiety, and meditation has really

helped me with that. I just passed my 300th day mark since I started meditating regularly after taking part in Mindful in May [in 2014]. Being guided to meditate for 10 minutes a day is very doable and you get real benefits.”

Studies have shown that mindfulness meditation can lead to structural changes in the brain, reduced stress, improved physical and mental wellbeing, reduced genetic ageing, increased happiness and enhanced immune function. These health benefits – along with clean drinking water for developing countries – are too good to ignore, so why not give Mindful in May a go.

See www.mindfulinmay.org

A FEW STATS • One in six people live without clean water.

• Every 20 seconds, one child dies from a disease caused by lack of access to safe drinking water.

• Every year 4 million people die from sanitation and hygiene related diseases.

• It costs $30 to bring clean water to one person in Ethiopia for life. •

MUM’S

THE WORD!

HEALTHY BODY

ROSE RIVER

We all strive to be fit and healthy, but getting the motivation to do something about it can be another matter. Helping others achieve their goals is trainer Sally Matterson’s passion.

In her forthcoming book, Healthy Body (out April), Sally provides readers with a complete guide to getting fit and healthy – all from the comfort of home. Learn how your body metabolises, what types of food to eat (and when) for maximising weight loss, the secrets to shredding stubborn fat, and the hormonal rules that govern your body. Sally also provides 24 at-home exercises that boost the metabolism, such as simple weight-based circuit training that burns fat. A healthy meal plan is included, with 30 delicious recipes.

Margareta Osborn’s new rural romantic comedy, Rose River, is adapted from her bestselling ebook novella A Bush Christmas. When citybased PR executive, Jaime Hanrahan, accepts a housesitting job in rural Burdekin’s Gap, high up in the East Gippsland Mountains, all she wants is to escape the pressures of Christmas after her father’s recent death and her retrenchment.

But rather than getting the peaceful getaway she imagines, Jaime is faced with stampeding cows, constant fundraising events, neurotic locals and farm animals, and one very handsome yet infuriating cattle station manager, Stirling McEvoy. Rose River is a heart-warming story about the thrills and spills of life on the land.

RRP: $24.99. See www. rockpoolpublishing.com.au

RRP: $32.99. See randomhouse.com.au

WIN!

THE BEST OF GRETTA ANNA

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Spoil your mum with a top read or a personal memoir this Mother’s Day, Sunday, May 10.

HISTOGRAPHY

Gretta Anna Teplitzky cooked her way into the hearts of Australians for more than 30 years. Best known for her French cooking, she taught more than 35,000 women through the Gretta Anna Teplitzky School of Continental Cookery. The Best of Gretta Anna is an updated collection of her best recipes, curated by her son, chef Martin Teplitzky.

Gretta’s cakes and desserts were her signature, and recipes include her famous carrot cake and apple strudel, as well as the fantastic, reliable French recipes she was so well known for – such as Coq au Vin. The book includes 60 original, never-beforepublished recipes, as well as a selection of Martin’s own dishes.

Histography is a guided, online memoir-writing program. It emails your loved ones a thoughtprovoking question a week about their upbringing (i.e. did you have a cubby house when you were younger?), which are designed to unearth the most interesting, unique and momentous aspects of their personality and life thus far. There are up to 150 question options to choose from online, and these can then be answered via email at the respondent’s own pace and illustrated with uploaded photographs or scanned documents. At the end of the year (52 weeks), Histography will post out a beautifully bound, 100page, hard-cover colour autobiography (one or multiple copies), which the respondent can share or pass down from generation to generation.

RRP: $49.99. See peguingroup.com.

RRP: $59.95 for one. See www.histography.com.

The Link has one copy of each book and a $59.95 Histography gift voucher to give away to four lucky readers. To enter, simply email your name, address and phone number to hilary@inflightmagazine.com.au, and add the name of the book or voucher you wish to win in the subject line. Winners will be notified by email on May 4. •

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BE BOWLED OVER What better place to appreciate the colours of the changing season, than the beautiful surrounds of the Bradman Centre at Bowral, NSW.

The iconic Bradman Oval is perhaps at its most breathtaking in autumn.

Wander around the white picket fence, walk on the historic ground, inspect the pitch and take a photo next to a statue of The Don – the world’s greatest batsman.

But a visit would not be complete without heading inside and becoming absorbed by one of the world’s most comprehensive and interactive exhibitions of cricket history in the Bradman Museum & International Cricket Hall of Fame.

The Museum has something for everyone, even if you aren’t a cricket

fan. The development of cricket is interwoven through Australian and international social history, so you’ll also learn about the birth of the 50 over game through publishing, media, women, demographics, and other aspects of culture from around the world.

All of cricket’s pivotal moments are there: from historical developments as far back as the 1750s, colonial cricket, the Sheffield Shield and the first Test matches, through to the 1932-33 “Bodyline” series and Kerry Packer’s World Series Cricket from the 1970s and beyond. And there’s the Bradman Gallery, where you can follow the story

of the country boy who captivated the world.

There is always something extra for the kids during the school holidays, such as the “Cabinet of Curiosities” – a touch table that allows you to handle and take a selfie with the original material worn and used by the great cricketers! (See program details at www. bradman.com.au.)

Drop into the Stumps Café during your visit, for sumptuous, affordable food (the legendary “lemonade scones” and muffins are baked daily). There’s even a playground in the Glebe Park next door.

See www.bradman.com. au, or call (02) 4862 1247. •

GOULBURN GEMS Centrally located between Sydney and Canberra, Goulburn is Australia's first inland city. Once known only for its “Big Merino”, it has become a thriving regional centre, rich in vintage and handmade shopping, local art and craft, great food and fantastic wine.

Goulburn’s retail style reflects its rural heritage, with all the modern conveniences. The city’s main thoroughfare, Auburn Street, is home to a variety of specialty shops and retailers, cafes, pubs and restaurants.

Two modern shopping centres bookend Goulburn’s traditional “Country Mile of Shopping”, featuring most of the big-name shops you’re familiar with, alongside a few only-in-Goulburn businesses.

The jewel of Auburn Street is the leafy green Belmore Park, a perfect spot to relax and recharge. Once the town’s marketplace, Belmore Park now also holds the monthly Parkside (Rotary) Markets from 8am to 2pm. Goulburn

plays host to several markets on weekends, such as the Lilac Country Markets, Homestead Markets and the Brewery Craft Markets. Stallholders’ merchandise ranges from personally crafted gifts, antiques and collectibles, to plants, tools, toys and clothes.

Goulburn also has more than 12 antique, vintage, op-shop and secondhand stores. One of the best ways to navigate your way through these is by picking up an Antiques Trail brochure and map from the Goulburn Visitor Centre on Sloane Street.

And, of course, you can’t visit Goulburn without picking up some wool. Most people head to the Big Merino on Hume Street for all things sheep related, but the city’s secret specialty store is the House of Alpaca on Sloane Street. This textile house not only manufactures quality Australian alpaca products, but also utilises other natural fibres – such as mohair, cashmere, leatherwear, merino and sheepskin.

Owned by alpaca breeders with more than 20 years of industry experience, they grow and hand class only supreme raw fibre. Best of all, every product is 100 per cent Australian made from Australian-grown fibre and skins.

See www.goulburnaustralia.com.au. •

Get there by train

Take a friend for free

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Sudoku

Puzzles

ACROSS

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1. Reveal 2. Supermarket lane 3. Entrances 4. Personify 5. Prettiest 6. Cherubs 10. Absconded 11. Throw (dice) 12. The O of SOS 13. Grain store 14. Large deer 15. Droopy 16. Male ducks 17. Appear 18. Arm covering 19. Field hospital worker 20. Oarsman

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Fill the grid so that every column, every row and every 3x3 box contains the numbers 1 to 9.

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The latest craze!!!

Your own personal mobility device 2 wheeled scooter!!

The Freego Paddo F3

• Maximum speed 20km/h • Maximum load 130kg • Maximum climbing 30° slope • Maximum distance 30-35km • Zero emission • 4hr continual usage • Zero turning radius • Battery charging 240v

$6,600 no more to pay For more information (07) 3891 7793

Finance available.

shopping.inflightshopping.com.au

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NSW TrainLink’s XPT layout Car G Economy class

Car D E F Economy class

seating seating for disabled passengers wheelchair area train sleeper compartment at night and fixed seats during the day

Car C First class

seat with nebuliser outlet luggage buffet shower and toilet unisex toilet

Car B First class

unisex and disabled toilet, baby change area crew area payphone fire equipment

Car A First class/sleeper

waste bin chilled drinking water

NSW TrainLink’s XPLORER layout Car D on Canberra, Armidale and Broken Hill services Car F on Griffith services Car F on Moree services Economy class

seating seating for disabled passengers wheelchair area nebuliser outlet

Car B on Canberra, Armidale and Broken Hill services Car C on Armidale services Economy class

luggage buffet male toilet female toilet

Car A on Canberra, Armidale and Broken Hill services Car E on Griffith services Car E on Moree services First class Direction of travel to Sydney

unisex and disabled toilet, baby change area crew area payphone

Direction of travel from Sydney fire equipment waste bin

nswtrainlink.info

chilled drinking water

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