MOTIVATING: Lake Macquarie City Council have unveiled new fitness equipment at Speers Point and is encouraging residents and visitors to the area to get moving and give it a go. For the past couple of weeks I felt like I was finally starting to get my groove on where getting up early to exercise was concerned.
STEP IT UP: There are six stations on offer with the stunning backdrop of Lake Macquarie. As the weather warms up, what more motivation do you need.
The kids have been waking up earlier and earlier as it’s been getting lighter in the mornings, so there has been no need for an alarm.
And, although I love having the extra hour of light of an evening between the October long weekend and Easter, there is nothing like Daylight Savingstarting to throw the early morning fitness sessions into disarray.
With this in mind I have pencilled in a string of upcoming fitness eventsfor added motivation when the alarm goes off.
See the new six-station fitness trail at Speers Point in action.One of those events is Ultra Trail in the Blue Mountains next May. Entriesare now open and it is a good longer-term challenge if you are looking for one.
For something shorter term or a bit closer to home, the Fernleigh 15 is looming large on October 22 but you still have a few weeks to get some training in or to get a team together for it.
Those living out Lake Macquarie may have some added motivation this spring and summer with council unveiling a new six-station fitness trail along the water at Speers Point.
The stations are spread across a 1.5-kilometre stretch and includestairs, parallel bars, sit-up benches, leg presses and more.
There is signage at all sites with instructions on how to use the equipment.
GET KIDS MOVINGAs we enter the second week of the school holidays parents, like myself, might be looking for ways to get the kids outdoors and burning off some energy to prevent everyone from going stir crazy.
Hitting atrampoline park one day or booking them in for aday of sporting activities are options,but that can get pretty costly pretty quick.
There are also plenty of ways to get the kids active without it costing you a cent.
Take them to the park or beach and set up a circuit. As a guide, trysquats, lunges, jumping jacks, shuffles, high knees then run between the markers (water bottles work). Take a ball or frisbee and make a game out of it. Or set up a ninja warrior obstacle course.
Go for a bike ride, walk orscoot. Hit the baths or pool and do some swimming, running or board paddling for other options.
BREAKKY RECIPEPeter Mullen of Mullen Natural Health Centre, Hamilton has been offering some healthy food tips for spring and this week it is a recipe for scrambled eggs with avocado and almond flakes
He says this breakfast is fullof good fats and bound to keep you you full until lunchtime:
Ingredients: 2 eggs, splash of milk or water, 1/2 teaspoon of butter, 1/4 of an avocado, 2 tablespoons of flaked almonds, pan fried in coconut oil.
Method: Pan fry scrambled eggs and liquid with salt and pepper in butter. Set aside. Using same pan, fry almond flakes, adding some coconut oil.
Serve: the eggs with the avocado and sprinkle almond flakes on top.
Spring loaded week #5With daylight savings here and the weather becoming more agreeable each week, the sand is another option for getting a workout.
Sand can help improve the stability and strength in your joints and offers an alternative to pounding the pavement. You can also enjoy the benefits of a swim in the ocean post-workout.
There are a variety of things you can do on the beach for a good workout and for you that may just be going for a walk.
If you want to work a little harder you could try a fartlek session such as: walk 2minutes, jog 1 minute, sprint 30 seconds. Then repeat in a continuous fashion for 20 minutes.
Upcoming fitness eventsRelay For Life, Hunter Sports Centre, Glendale, November 4:Raisingfunds for the Cancer Council, Relay for Life goes for 12 hours and involves cancer survivors, patients, carersand loved ones. cancercouncil苏州夜总会招聘.au.
Summer Run 10k Series, Maitland, Newcastle and Port Stephens:Athree-race 10km Summer Series will be staged at Morpeth (November 12), Carrington (February 4) and Nelson Bay (March 18). summerrun苏州夜总会招聘.au.
NewRun, Newcastle, April 15:This is over six months away but now is a good time to start planning. There are a range of distances. newrun苏州夜总会招聘.au.
Renee Valentine is a writer, qualified personal trainer and mother of three. [email protected]苏州夜总会招聘.au.
Stanley CeissmanA CRIMINAL who skipped rehab led police on a high speed car chase in a white Porsche worth more than $150,000, reaching speeds of 250km/h.
Stanley Ceissman fronted Albury Local Court this week after the police pursuit on the Hume Highway on August 6.
The 23-year-old was on parole and driving the stolen Boxster when he came to police attention at Woomargama.
He was only travelling at 106km/h when police noticed him at 8.20am, but quickly hit 206km/h when they activated their lights and sirens at Holbrook.
The car continued to travel at more than 200km/h over the next 100 kilometres.
The police at times reached speeds of 230km/h without gaining on the sports car.
The vehicle was travelling so fast, it took less than half-an-hour to drive 100 kilometres.
The incident came to an end near the North Gundagai exit when the car came to a stop facing the wrong way.
A witness spotted the Sydney man getting out of the car and running into farmland, causing police to set up a containment area.
A search dog was brought in and Ceissman was arrested while hiding in water in a creek bed.
“Yeah, it’s a stolen car, big deal,” he told them after being caught.
“How did the dog find me down here?
“I was meant to be in rehab in Victoria until October but I just wanted to get back to Sydney.”
The car had been stolen from the Melbourne suburb of Balaclava during an aggravated break-in earlier that morning, along with a Mercedes and a credit card.
The owner wants Ceissman to pay $43,000 in compensation, which he will fight.
He will return to the Albury court on October 11 for sentencing.
No distance too far for this Tiger fanatic Albury-born but Belgium-based Richmond supporter Amily Dowling is headed for the MCG. She’s all smiles with Tiger-loving daughter Imogen.
COMMITTED: Former Albury-residents Imogen Payne, 4, and Emily Dowling flew home from Belgium to support the Tigers in the Grand Final. Picture: JAMES WILTSHIRE
Albury-born but Belgium-based Richmond supporter Amily Dowling is headed for the MCG. She’s all smiles with Tiger-loving daughter Imogen.
Albury-born but Belgium-based Richmond supporter Amily Dowling is headed for the MCG. She’s all smiles with Tiger-loving daughter Imogen.
TweetFacebookEmily Dowling, formerly of Albury, might just be the most dedicated Richmond supporter at the 2017 AFL grand final, havingtravelledmore than16,600 kilometres to watch her team.
Three years ago, MsDowling packed up her family and life to move to Belgium for work, but after years of early-morning lonesome footy matches she decided no amount of distance was too far to travel to see her Tiges in the finals.
“When I left for Belgium I actually thought, well there’s no chance we’ll be in a premiership for three years so it’ll be OK,” Ms Dowling said.
“After the Geelong game a mate sent me a video of Swan Street, I saw the atmosphere and decided I couldn’t miss it.”
Thatnight Ms Dowling booked tickets across the world for herself and her daughter Imogen, 4.
While her family understood her split-second decision, her dedication baffledBelgian friends and work colleagues.
“People here know I’m so crazy for the Tigers that they weren’t totally surprised, but they were a bit shocked I went ahead with it,” Ms Dowling said.
“In Belgium no one knows much about football so they don’t understand.
“Usually I watch the games first thing in the morning with a cup of coffee, by myself and just decided enough is enough.”
For daughter Imogen, 4, who’s grown up predominately away from ’s football obsession, the grand final will be her‘first big game’.
Ms Dowling booked her flights to attend the preliminary finals, flying back to Belgium a day after the grand final in the hope Richmond would go all the way.
It’s been a long and sometimes difficult road for the lifelong Tigers supporter.
“The last premiership was the year before I was born,” she said.
“I figured I’d waited my whole life I wasn’t going to miss this and I don’t want my daughter Imi to wait another 37 years.
“Growing up as a Tiger supporter you live through years of heartache and when we made it everyone was embracing and crying –it was worth it.”
Sydneysiders, no matter what style of architecture or which design vibes you’re into, we have you covered.
All three of our favourite properties for sale this week have open homes this Saturday – the hard part is choosing which one to attend. Alexandria
This uber-cool SJB-designed apartment has an industrial chic vibe with its open spaces, muted grey and white tones and concrete beams making a striped statement across the ceiling.
Every design element in this pad has been carefully considered, from terazzo bathrooms to the marble kitchen.
The auction will kick off on October 7 through Jack Parry and Brad Papaellinas of BresicWhitney Balmain. A wooden deck stretches across the back of the apartment. Photo: Supplied
See more of 101/41 Birmingham Street hereRushcutters Bay
Two years ago, a top-to-bottom renovation gave this art deco building a new lease on life. Related: This chateau could double as Disney’s CastleRelated: The best gems hiding on Sydney’s coastRelated: How you could rent Nina Proudman’s Offspring house9/80 Bayswater Road, Rushcutters Bay. Photo: Supplied
Original elements at apartment No 9 have been carefully restored, including dark Belgian Sisal flooring and ornate detail on the 3.2-metre-high ceilings.
Contemporary updates include a Jetmaster fireplace and a seriously stylish kitchen.
Richardson & Wrench’sJason Boon and Geoff Cox have set an auction date of October 12. A careful restoration has made this 1920s-era look good as new. Photo: Supplied
See more of 9/80 Bayswater Road hereChatswood
Richard Cole Architecture clearly had no interest in dark, dingy spaces when he designed this five-bedder.
The home is magnificently open-plan and uses floor-to-ceiling sliding glass walls to keep the interiors light and fresh. 19 Haig Street, Chatswood. Photo: Supplied
The location will no doubt keep buyers keen, with Chatswood shops, public transport and quality schools all close by.
Ray White Northbridge agents Rose Farina and Jeff Woo have the listing. The airy, open-plan home is perfect for enjoying the blissful spring weather. Photo: Supplied
See more of 19 Haig Street here or download the Domain app for more Sydney listings
SYDNEY, AUSTRALIA – APRIL 01: Keith Hunter, a Commonwealth Bank IT Executive on charges for bribery, leaves the Downing Centre Local Court on April 1, 2015 in Sydney, . (Photo by Dominic Lorrimer/Fairfax Media) Eric Pulier, founder of ServiceMesh
The US has issued arrest warrants for former Commonwealth Bank IT executive Jon Waldron and a former contractor to the bank over their alleged involvement in a bribery scheme.
A US grand jury indicted Sydney-based Mr Waldron and California technology executive Eric Pulier on Wednesday.
Both Mr Pulier and Mr Waldron have been charged with five counts of fraud and one count of conspiracy. Mr Pulier faces nine additional charges relating to the alleged bribes.
Mr Waldron is already facing charges in over the alleged payments. He has pleaded not guilty to those charges.
New Zealand-born Mr Waldron is next due to appear in the NSW Local Court on October 9 in relation to the n charges.
Mr Pulier is accused of paying $2.5 million of bribes to two CBA executives, Mr Waldron and former CBA IT general manager Keith Hunter.
It is alleged Mr Waldron received $1.9 million in payments to a New Zealand shell company.
The US Department of Justice alleges that in return for the bribes, Mr Waldron helped to approve a $10.5 million McAfee software contract for the bank.
ServiceMesh was sold to NASDAQ-listed tech giant Computer Sciences Corporation in 2013.
It is alleged the payments relating to CBA’s McAfee contract helped ServiceMesh secure additional payments of $US98 million in the form of an earn-out bonus from CSC in the year after ServiceMesh was acquired. This was on top of the $US282 million CSC had already paid to acquire ServiceMesh.
US Prosecutors said Mr Pulier received about $30 million of the earn-out bonus.
Mr Pulier then allegedly funnelled more than $US2.5 million of that amount in kickbacks to Hunter and Mr Waldron through Mr Pulier’s purported non-profit organisation, according to the Securities Exchange Commission’s court filing.
It is alleged that when CBA Security questioned the payments, Hunter drafted a Statement of Works on his home computer describing management consulting work provided to Mr Pulier’s non-profit organisation.
Hunter, an American who joined the bank in 2011, was sentenced to 3?? years in jail, with a non-parole period of two years and three months in December.
Hunter has also been charged in the US and is expected to be extradited to face those charges once released from prison in .
Los Angeles-based Mr Pulier, 50, is expected to surrender “in the coming days”, according to prosecutors.
Fairfax Media has been unable to contact Mr Waldron.
A spokesman for the Commonwealth Bank said the bank referred the matter to NSW Police in early 2015.
“We considered that the suspicious activity of these individuals was serious, that’s why we took the step of reporting their activity to the NSW Police,” the spokesman said.
“We will continue to cooperate with the police and authorities as the judicial processes continue.”
The bribery allegations come amid a torrid time for CBA, which is facing an inquiry by the banking regulator, the n Prudential Regulation Authority, following scandals in its financial advice and life insurance arm.