p. 1

winding the clock back to a time when kids were cruel but is it so different now susan garrad answers your questions on drinking water and weight loss english cricketer monty panesar on his australian experiences so far november 18 2011 issue 65 proudly independent ph 9549 1190 fax 9549 1122 grandyler mp anthony albanese is on hand to open school s buildings c artistic panels recognise contribution of annette kellerman us basketball star dwyane wade signs up as wests tigers member ommunity group friends of the greenway are calling for greater transparency after it was revealed that the nsw government received advice from a private lightrail company about the cost of building the greenway project which is not being made available to the public at a budget estimates committee hearing on tuesday october 25 greens mp cate faehrmann asked what information the government had on costings of the greenway and who prepared the cost estimates department of transport deputy directorgeneral chris lock said the department went to the private sector metro transit sydney and asked for a price for developing the whole inner west extension which the government reviewed when asked by ms faehrmann whether he could provide the information mr lock replied given that is information given by the private sector as part of a commercial deal that is currently being negotiated i would take advice on it but my strong preference would be not to at the moment friends of the greenway spokesperson jud agius said keeping the estimates information from the public raised questions about government s decisions about the project the entire process would be assisted by the costings and the light rail company s advice being made public ­ the government should support this because of its election platform to promote transparency mr agius said it is troubling that it appears as though the government took metro transit s advice and only reviewed it without doing a separate independent analysis from the start if the government can t release the advice because it comes from a private company then why is it relying on this advice to make public policy decisions a department spokesperson said the government must work within the existing contract with the private provider and as the information was in commercial-in-confidence the government was not in a position to release it supporters of the greenway want greater transparency from the nsw government y»z z ul vt y l n lz m uv s zov v ]l :h jov z h `l s ukz[vul huk 9lkihjr ivv[z ;ovunz mvy z ttly usvw :shalunly pyrluz[vjr +phkvyh ,s 5h yhspz[hz myvt :whpu 0[hsphu zovlz huk ivv[z nl yhunl vm yvjz mvy rpkz huk hk s[z 3lh[oly zjovvs zovlz -hzopvu zovlz mvy tlu huk ^vtlu -yll whyrpun h [ol kvvy 2pkz» wsh hylh

[close]

p. 2

2 rosana tyler solicitor conveyancer news local friday november 18 2011 the inner city weekender · conveyancing · property law · leasing · contracts · family law · wills probate 1/61 renwick street leichhardt tel 065icd135 an association with i have a confession to make as a child i was overweight very overweight it actually shouldn t be a confession because it s not really a source of any shame for me it s a just a simple fact ­ i was a chubby kid it didn t trouble me then either i don t see why people have such a focus on their weight and worse yet on others nowadays i make a choice to be fit active and keep healthy wind the clock back about fifteen years and it was a very different story i still played footy but i web www.rosanatyler.com.au 9560 1414 come visit us for a coffee well and truly indulged my love of greasy food ­ it is of no surprise to me that the fast food outlet i worked at went out of business given the amount of chips i ate in the kitchen classmates were happy to point out from time to time that i was carrying extra kilos but it was really just water off a duck s back it was like pointing out that i had brown hair they were stating what i knew what everyone could see i opted to simply ignore it all when i became serious about footy and was trying to make it to the highest level all the training led to me shedding kilos and i ve never really put them back on in fact now i m almost the polar opposite at my last footy club i had the nickname starvin marvin and at my current one i am often referred to as sticks again i don t really care ­ it s a statement of fact that i am skinnier than most of the blokes there whatever now it s all well and good for me to be nonchalant about criticism of my peculiar body shape but i feel genuinely sorry for anyone that takes that type of petty analysis to heart why is it that people seem to think it s their god given right no duty to pass judgment on other people s girth who cares it s kids in particular that are the greatest concern here not only are schoolchildren the most likely to engage in vicious and spiteful critiques of their classmates but they are also the ones most likely to take it to heart the flipside of the coin is that we also don t want to be encouraging a generation of children to be obese but this is of course another issue of equal importance peter overton tom steinfort the faces of nine and the inner city weekender s page two dear weekender email louise.bourke@innercityweekender.com.au post 24-26 lilian fowler place marrickville nsw 2204 waiting for the feature sometimes winning only $20 or so for my toil how stupid is that there is a battle going on in the minds of all pokie players in australia right now th is battle is the hunger for the feature so why are they debating the introduction of a costly and problematic pre-commitment card why are they talking about a $1 maximum bet why are they talking about slowing the spins down which means the player will still blow everything they have they ll just take twice as long to do it why are they talking about reducing the jackpot meaning you will spend just as much money only to get half as much when you do why don t politicians look at why pokies are addictive in the fi rst place no one is addicted until the fi rst time they get the feature and from there it s a thirst to keep getting it my suggestion is based on experience anxiety lost money lost sleep guilt and tears to prove it i went to all my local pubs and clubs and asked five questions of actual pokie players i was asked to leave four of these venues by staff i interviewed 202 players over four days a lot initially said they only spend the occasional $20 note later i would get the truth i saw the shame anger sadness frustration sense of loss and disillusionment in their eyes i felt the same once the results were not surprising but emphatic ­ 84 per cent agreed that the feature was the most addictive component 90 per cent said they regularly felt like they were waiting for the feature during game play 83 per cent said that removing the feature would make the machines less addictive these were actual players not grandmothers answering a phone survey because they had nothing better to do i forwarded my results to andrew wilkie s assistant i got a response that said my results and suggestions were interesting but don t hold your breath for a response from andrew as he s a busy guy i rang minister jenny macklin s office twice her assistant was also interested in my results but no one got back to me what about senator nick xenophon s office nope i rang back 2ue and they told me their listeners wouldn t be interested i don t want my children pre-committing to bet a certain amount i want them to play less addictive machines or none at all open your eyes you won t get real figures from a stupid phone survey most addicts won t tell their spouses or loved ones let alone the government the answer is with us players the answer is the removal of the dreaded feature scott eager 065icd1026 the weekender received an opinion piece from scott eager late last week that sheds some light on the core problems that exist surround poker machine reform i m a nobody an everyday guy i m a roofer in the day and a boxing coach at night i m also an ex-poker machine addict i used to be one of the people this government is supposedly trying to help i m talking about poker machine reform of course i m talking about the government trying to do something about the teachers builders nurses pensioners house wives white and blue collar workers anyone you know who may be secretly addicted to the cash cow that is the poker machine i rang the david oldfield show on 2ue last week with a suggestion on how to solve if not greatly reduce the poker machine addiction epidemic it s simple ­ remove the feature the feature ­ or free spins ­ is the symbols that award you free games if you get three or more th is is the elephant in the room chasing features is where our money goes every player sits down with their hard earned cash hoping to get the feature getting it is our high it s our drug i have spent hundreds of dollars in a sitting pokie reform funky new cafe conveniently located next to sydenham station superb organic fair trade coffee all-day breakfast sandwiches and sweet treats breakfast specials bacon egg roll regular coffee only $5 065icd1218 present this voucher to redeem offer valid until 30/11/2011 limit one per person 4 burrows ave sydenham orders 0416 025 086 platform7@live.com.au stories suggestions comments phone louise bourke on 9549 1190 or email louise.bourke@innercityweekender.com.au advertising the inner city weekender provides cost effective targeted advertising for your business please contact toni today on 9549 1190 or email toni.porter@innercityweekender.com.au published by upg pty ltd printed by spot press pty ltd 24-26 lilian fowler place marrickville nsw 2204 tel 9549 1190 distribution 30,000 publisher s claim booking deadline tuesday 5pm material deadline wednesday 5pm have your say to the editor write tearing your hair out with money problems and stress we have the solutions call us today 0457 57 77 57 or go to www.businesshelpfast.com.au and start sleeping at night business failing losing your home creditors driving you mad 065icd244

[close]

p. 3

the inner city weekender friday november 18 2011 news local 3 local students have welcomed an indigenous garden into their playground to learn about native plants and traditional medicines a new classroom and covered outdoor learning area at dulwich hill public school was officially opened on tuesday by the grayndler mp anthony albanese the new facilities are part of the federal government s building the education revolution scheme which has funded building works in schools across the country it is tremendous to be here today to celebrate the opening of the new classrooms covered outdoor learning area and library and classroom refurbishments mr albanese said another new addition to the school playground is an indigenous garden where students will learn about native plants and how they were used by aborigines for food and medicine cathy craigie a parent at dulwich hill public who was part of the committee involved in coordinating the indigenous garden said the garden was a new approach to indigenous education as an aboriginal woman who has spent most of my life in the area i am thrilled to see this culture recognised with the garden she said dulwich hill public school students taking a tour of the new facilities 065icd1314

[close]

p. 4

4 news local 065icd1305 friday november 18 2011 the inner city weekender open melts or toast any choice of 3 toppings turkish sausage or pastrami eggs gg omlettes eggs benedict come in all breakfast $8.00 a see our nd many all day coffee $2.50 lunch dinne specials r weekend breakfast special authentic turkish cuisine isine 532 marrickville rd dulwich hill nsw 2203 h email ciraturkish@live.com restaurant 02 9560 0421 the white horse hotel has been held up a second time in just a few weeks free clean green power from the sun · solar electricity german brand latest technology saving the environment and saving you money · solar hot water german brand latest technology by installing a solar hot water system you can not only dramatically reduce greenhouse gas emissions but also save up to 75 on water heating costs · skylights · water purifiers · led lights · free home assessment all sydney suburbs · fully accredited installers · government rebates · after sales service · warranty easy energy® specialising in solar hot water 9787 1666 solar campsie pty ltd 430 canterbury road campsie easysolar@optusnet.com.au www.easyenergy.biz solar campsie pty ltd 065icd1217 olice are investigating an armed robbery at the white horse hotel at st peters on monday night it is the second armed robbery of the hotel in past few weeks according to a staff member the fi rst robbery occurred on monday october 31 at about 10pm on monday evening two men with their faces covered jumped over p a rear fence and entered the beer garden of the hotel on the princes highway the men armed with a handgun and a knife entered the main bar and unsuccessfully attempted to access the safe the men instead grabbed the till and left the hotel by scaling the fence they were witnessed leaving the scene in a white subaru police from newtown local area command established a crime scene and interviewed several patrons and employees nobody was injured investigators will view cctv in their bid to identify those involved anyone with information about the robbery should contact newtown local area command or crime stoppers on 1800 333 000 065icd1263 se spring r o ur etname ef noo olls vi dle so cris specialities special be up py pr n cake aw vated eno ne r wly open 7 days 10am 9.30pm 304 illawarra road marrickville 2204 phone 9558 4023 mob 0458 400 723 0430 051 179 065icd1277

[close]

p. 5

the inner city weekender friday november 18 2011 news local 5 the new annette kellerman panels were unveiled by marrickville mayor morris hanna on wednesday t he new annette kellerman panels at the annette kellerman aquatic centre were unveiled by marrickville mayor morris hanna on wednesday the panels feature photos of swimming and fi lm star and recount her achievements which include multiple world swimming records a career in fi lm and pioneering the sport of synchronised swimming behind the individual panels are images of the brightly-coloured swimsuits that ms kellerman was known for which are now held in the powerhouse museum collection cr hanna thanked the team that created the panels and acknowledged the time ms kellerman spent in marrickville as a child before becoming well known around the world born in 1886 ms kellerman lived in silver street for a number of years before she went on to become an advocate for healthy living and blaze a trail for women in swimming and in fi lm mary haire author of dive divas is delighted that ms kellerman s story is being told through the new panels it s the most wonderful thing it s helping to acknowledge the women of that generation who were pioneers for women in australia and who are under-recognised she said ms haire said ms kellerman s bold step to pioneer the new type of swimsuit in 1907 was a liberating act for women of the time a 32-year-old man has been charged following an alleged break and enter that occurred at a business in enmore on friday november 11 at about 6.15am two men forced their way into a property on enmore road by smashing through a gyprock wall at the rear of the building once inside the premises one of the men allegedly punched a staff member knocking him to the ground the men stole an amount of cash before fleeing the scene on foot police would like to speak with another man they believe can assist with inquiries he is described as being caucasian bald and having a solid build at the time of the incident he was wearing a red or pink t-shirt and carrying a shoulder bag if anyone has any information about the incident please contact crime stoppers on 1800 333 000 the car seat and given the car keys to play with while the carer packed the shopping in the boot of the car the child accidently activated the remote locking and locked all the doors locking them inside due to the temperature outside being extremely hot and the child becoming distressed police with permission from the carer smashed the drivers window and rescued the child the child did not appear to be excessively effected on monday november 14 marrickville police were alerted to a 12-month-old child locked in a vehicle at a shopping centre car park on illawarra road marrickville at about 3pm police attended the car park and located the child in the vehicle with his carer outside the child was allegedly strapped into marrickville police are investigating an assault that occurred on a 19-year-old male on durham street dulwich hill on saturday november 12 at 12am the 19-year-old victim was having a conversation with a friend in his vehicle stopped on durham street when the 42-year-old male offender approached the vehicle complaining about the noise an argument began between the pair and the 42-year-old allegedly grabbed the legs of the victim and pulled him out of the vehicle after some pushing and shoving he punched the victim in the face the victim sustained a broken jaw as a result of the assault the 42-year-old will face newtown local court on december 6 charged with recklessly causing grievous bodily harm and assault occasioning actual bodily harm canterbury hurlstone park rsl club play dine live member deals monday tuesday wednesday thursday friday viva bar café kids eat free chicken schnitzel chips $9.90 surf turf $19.90 full rack of ribs $19.90 half lobster mornay $19.90 book early to avoid disappointment exclusive christmas toy raffles on sale 5pm drawn 7pm over $15,000 in prizes to be won mondays 5 12 december beer of the month christmas ham raffles over $20,000 in prizes to be won n wednesdays 30 november 7 14 21 december on sale 5pm drawn 7pm schooners $4 middys $3 coffee and cake of the day $6.50 members must present their card to redeem offer new to the club join now for 2012 and receive complimentary membership the remainder of 2011 canterbury hurlstone park rsl club p ­ 9559 0000 20 ­ 26 canterbury road hurlstone park nsw 2193 www.chprsl.com.au 065icd1295

[close]

p. 6

6 news local friday november 18 2011 the inner city weekender wa wanting perfect the p fit jeans recommended retail price on all menswear t up to 25 off the ikea stencil posted by @bestmarrickville he presence of a chalk stencil on footpaths advertising the new ikea store at tempe has angered some local residents the stencil of a welcome mat which says welcome new ikea tempe opens november 3 remains etched on the footpaths around marrickville despite heavy storms and wet weather last week locals took to twitter over the weekend to vent their frustration best of marrickville bestmarrickvlle posted a photograph of the stencil tweeting a shoutout has to go to ikea for organised graffiti campaign of marrickville s footpaths shame owun taylor o1makesstuff up tweeted i might spray paint my business details in ikea s hallways i m sure they ll like that others weren t as bothered by the stencil with warren summers @thethirdear tweeting if we just block the advertising part i am glad it says welcome a spokesperson for the company said ikea would never deliberately deface any part of the community these stencils were made of chalk ­ they were not painted on ­ so they simply wash away when it rains or fade away within a few days dose of dorin d distributor mens ladies childrens wear jeantown 10 carrington road marrickville 9559 7188 monday-saturday 9am-5pm sunday 10am-4pm 065icd1332 online store www.odysseyjeantown.com.au

[close]

p. 7

the inner city weekender friday november 18 2011 news local 7 council snapshot at a meeting on tuesday night marrickville council adopted the fi nal biodiversity strategy 2011-2021 as well as the biodiversity action plan 2011-2015 biodiversity refers to the complete range of life forms from birds mammals and flowering plants to fungi and soil microorganisms protecting biodiversity is important for the ecosystem `services it provides like clean air and water and supporting recreation tourism and cultural identity the strategy provides the overall direction for biodiversity management in marrickville an overview of the existing biodiversity values and sets out six strategic focus areas to conserve marrickville council s next healthy ageing talks will be held on wednesday november 23 and will address asthma and sleep disorders a guest speaker from the asthma foundation nsw will talk about identifying and treating asthma as well as tips for older people with asthma which will start at 10.30am another guest speaker from the woolcock institute of medical research will discuss issues around sleep and ageing identify some of the common factors that can disturb sleeping patterns and suggest some simple lifestyle habits can improve sleep th is talk will commence at 11.30am the talks will be presented at the current marrickville library corner of marrickville and petersham roads marrickville a free morning tea is included and rsvps can be made to 9335 2143 for transport call the marrickville jetstream on 9558 6800 nominations for citizen and young citizen of the year close this friday november 18 if you know someone from the local community who should be recognised for their hard work and contribution go ahead and nominate them nominations can be in any field including the arts entertainment business volunteering sports and online nominations are also available until close of business on friday don t miss this opportunity to nominate a citizen or young citizen to be recognised for the difference they make to the community visit the council website for more details www.marrickville.nsw.gov.au eric nair and shane kennedy from the local charitable organisation stanford house s tanford house in stanmore is one of only five sydney charitable organisations to receive funding from the world aids day fund the non-for-profit charity provides short-term supported accommodation and respite care in the inner west for people with hiv/aids and their carers shane kennedy from stanford house said the organisation was grateful to receive the funding which will go towards supporting past residents who are living on their own in the community often in isolation stanford house s outreach program offers house visits and can facilitate timely intervention to ensure positive health outcomes such as calling in allied health workers which can prevent admission to hospitals or relapses in mental health he said mr kennedy said the support was a real boon to the organisation s ongoing work in the community stanford house will share in the funds collected as part of the world aids day dinner to be held on world aids day december 1 event organiser eric nair expects to raise $120,000 from the dinner and associated fund-raising initiatives for the five different charities the world aids day fund is also selling its exclusive edition t-shirts created by artist martin sharp and endorsed by alex perry charlie brown and jessie mabo the t-shirts are available to purchase at paddington markets and 15 outlets on sydney s oxford street with proceeds going to the cause australia s leading christmas store indo o with in r/outdoo r 120cm ternal ligh inflatab les ts ­ 240 and w c atch t m just plu hem inflate g in led straight strand 100 200 400 600 assorted colours rrp from $49 our price from $29 led icicle lights 200 400 white blue multicolour rrp from $69 our price from $49 jumbo led party globes 8pc set rrp from $69 our price from $49 100 solar led straight strand rrp our price $49 $29 artifi c every ial trees for style an from 3ft to d space 9ft 20pc solar led party lanterns rrp our price rd any bot alexandria park $49 $39 n dis tribu ter single solar led pole with santa or snowman rrp $14 our price $7 m yo or a e val rd 10m connectable rope light rrp our price $35 $24 ar w ng giant gift truck rope light motif 2.5m x 1.2m rrp $179 our price $99 ah rd l rd ri el park ch rd it range of see our huge tree table displays s s tinsel wreath ockings filler st decorations ristmas plush toys ch christmas ves santa suits el plays kitchenware e dis e optic villag costumes fibr 065icd1338 ng st mitchel l rd owli sth d ma ib nd le st m ca t as iny na ang way rab gar iga l rd st winbour ne rd next to subway alexandria superstore 82 mcevoy st alexandria nsw 2015 moore park 881 south dowling st waterloo nsw 2017 opposite moore park supacentre terrey hills cnr mona vale rd forestway terrey hills nsw 2084 forestway fresh fruit market brookvale 533 pittwater rd brookvale nsw next to brookvale oval contact us monday to friday 02 8399 1749 or buy online at www.christmasworld.com.au carter mc ev oy pitt wat errd west rd st pine av ave brookvale oval victo o dea easter ta i e r rd fo un pow e er av wyn moore park mo na we start w clear ith prices ance we sell ou do t m rd m dha n st st bo w en d st y ln aule t s mcc ley cau mc to dm an fo s re ay tw defries ave e av

[close]

p. 8

8 business business finance friday november 18 2011 the inner city weekender business of the week have you ever been to a place for the fi rst time and felt like you d been there before what about if it feels so welcoming and comfortable that it s almost like coming home well stepping into yeah hair baby in marrickville is just like that owner teri richards had a dream to create a sanctuary away from the daily stresses that we all experience and have a place go to that makes you feel happy the salon is bright the staff fun and welcoming and you will feel like you belong from the moment you arrive the salon caters to every type of client from families with young children there s a fantastic play area and a dvd cupboard stocked with the latest kids shows to funky adults their colour stylists are dedicated and know how important it is to get your hair exactly right once you put your hair in the hands of the highly trained staff you can sit back relax enjoy the experience and know you will be thrilled with the fi nal result teri has another proven theory by keeping her prices down they have not changed in nine years clients can maintain their hair as often as needed rather than waiting till they can afford it at a time when many small businesses are doing it tough more australians are buying in to franchises boasting double digit growth ­ in both turnover and profitability according to new research in fact the 60,000 ready-made businesses currently operating in australia turned over more than $128 billion last year according to the franchise council of australia not a bad return on juice bars lawn mowing services and taco joints buying a franchise is not an instant or guaranteed money spinner of course and in times of fi nancial uncertainty taking the plunge with a new business venture is not without risk fortunately there are a few ways to ensure your start-up is successful ­ whether you re a franchisee or going out on your own first you ll need a business plan with clear objectives to help you focus on the end result second develop a marketing plan identify your competitors and hire people who know how to execute your goals finally ensure you have the right fi nancial products and money management before taking on debt to avoid joining the thousands of smes each year that fail to carefully manage capital cashflow and budgeting and ultimately are forced to shut up shop so sit down do the sums and you too could be on your way to enjoying healthy profit in 2012 damian smith ceo of rate city so if you are looking for a salon where you will always leave happy then this is the salon for you yeah hair baby is at 2/455 illawarra road marrickville phone 9554 6600 to make an appointment yeah hair baby brazilian cacau keratin smoothing treatment silky smooth sexy hair no frizz no fuss formaldehyde -free keratin specialist groovy hair expert colourist 065icd1333 2/455 illawarra rd marrickville 9554 6600

[close]

p. 9

the inner city weekender friday november 18 2011 9 specials valid november 17-november 23 79 kg save 2 2 99 kg save 1 1 save 59 ¢ kg 20 00 100 bananas $1.32c per litre for save tomatoes 1kg bag $10.31 per kg carrots 1kg bag 33c per 100gm 3 5 223 coca cola 1.25l varieties save 98 ¢ 99 save 1 83¢ 150 la nova tuna in oil 95gm $8.00 per kg pacefarm fresher eggs 600gm $1.50 per litre 18c per 100 sheets 79 save 2 4 99 save 3 3 99 save 5 2 49 save 4 49 00 00 350 fab conc laundry powder 1kg varieties jc s almonds 500gm tmg 100 squeeze orange juice 4l finesse toilet tissue 3 ply 12 pk monday friday saturday sunday 8.00am 8.30pm 8.00am 7.30pm 8.30am 7.30pm the best fruit vegetables in town fresh produce 100 spot car parking grocery dairy deli 258 illawarra road marrickville phone 9559 7064 · entry to carpark from tuohy lane · over 100 rooftop spots available · lift access to shop all specials contained in this sales brochure are on sale from november 17-november 23 unless sold earlier at our marrickville store no rainchecks are available for advertised products all savings are based on our marrickville store selling price some products may already be priced below our advertised sell price advertised savings may therefore vary product limits per customer may apply trade not supplied conditions of every for all our draws competitions is the acceptance that photo s of the winner may be published in any banana joe s advertisement and instore 064icd1312 free parking over 12,000 grocery lines established 1984 full butchery trading hours

[close]

p. 10

10 lifestyle friday november 18 2011 the inner city weekender staying healthy susan garrad keeping fit q i ve heard that drinking more water can actually help you lose weight is this true amazingly yes water really is the magic potion in weight loss it also reduces fluid retention flushes toxins from our bodies and gives us energy and it s free so how does it help us lose weight water naturally suppresses the appetite and helps the body metabolise stored fat studies have shown that not drinking enough water causes an increase in fat deposits while drinking more water can actually reduce fat deposits the overweight person needs more water than the thin one larger people have larger metabolic loads since we know that water is the key to fat metabolism it follows that the overweight person needs more water drinking enough water is the best treatment for fluid retention when the body gets less water it perceives this as a threat to survival and begins to hold on to every drop water is stored in extracellular spaces outside the cells th is shows up as swollen feet legs and hands water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration it also helps to prevent the sagging skin that usually follows weight loss shrinking cells are buoyed by water which plumps the skin and leaves it clear healthy and resilient water helps rid the body of waste during weight loss the body has a lot more waste to get rid of ­ all the metabolised fat must be shed again adequate water helps flush out the waste water can help relieve constipation when the body gets too little water it siphons what it needs from internal sources the colon is one primary source result constipation but when a person drinks enough water normal bowel function usually returns so get yourself a two litre water bottle and take it with you and watch the kilos disappear if you would like help losing weight call susan at women s health naturally on 9798 9322 david stein how can i put on weight i have tried everything and can t get bigger what do you do if your body type looks like some kid has drawn a stick figure and it has come to life simple answer eat a broad rule of thumb is don t spend any time hungry say you re a teenage male trying to `bulk up it can be hard to eat enough to gain any weight start with your main three meals ­ get a good mix of your protein carbs and fat don t read a muscle mag and try diets that are for competitive bodybuilders th ings like nuts and avocados and olive oil in your salad dressing are good coconut oil is a good heat stable oil for cooking use real butter on a sandwich put some cheese in your omelette with full fat milk carbs like oats and brown rice and some wholemeal pasta if your legs look like two broomsticks stuck in a pair of shorts it s not the time to worry about low carb diets you re going to need lots of energy protein is easiest from animal and dairy type foods one measure of enough protein is nitrogen balance very simply this shows whether someone is excreting more than they take in if the nitrogen is positive enough protein is getting in for the body to repair research from this test and others generally suggests having about a gram of protein per kilogram of bodyweight however there is different quality protein so allow a bit more even double it but overloading with massive protein meals like a protein shake to wash down a 12 egg white omelette and half a kilo of chicken breast won t make you grow any quicker that s a rough guide to your breakfast lunch and dinner but wait there s more and i don t mean steak knives maybe a steak sandwich you need to get some food in between the main meals have a sandwich or handful of nuts have both some people fi nd shakes a convenient way to get extra calories in so make your own with whatever you like you can put anything into shakes ­ fruit eggs avocado oats lecithin th ings like peanut butter or yogurt lsa mix from a health shop if you can eat it you can put it in a shake as for training you want to get the most growth for the least calorie output so no endurance work hit the weights for less than 60 minutes with big heavy compound movements keep it under 15 reps per set 3-5 sets if you can get more reps put the weight up again get plenty of sleep and you will grow your stick figure will start looking more like a conan comic in no time david stein has worked in the fitness industry for over 18 years training and advising thousands of individuals clubs and companies he now runs fitec fitness institute contact david@fitec.com.au fitness institute in penrith 4 locations grand opening sale to celebrate our new store in granville good news for parramatta area hurry while stocks last now open only high gloss vanity $199 fr fr fr we have all sizes of vanities from mini 510mm to o aus.std basin mixer 1800mm single or double wels 5 star 6l/pm bowls or custom made to rrp $65 meet your needs only $39 $39 $985 fr fr fr $29 $29 only $89 certificate iii iv in fitness full or part time courses aus.std sink mixer wels 5 star 6l/pm rrp $55 luxury aus.std square basin mixer wells 5 star 6l/pm rrp $285 $95 only only $695 fitec.com.au 35 lawson st penrith 1300 1234 12 1029wwd1023 luxury aus.std square bath/shower mixer rrp $260 $95 aus.std square shower head wels 3 star 7.5l pm rrp $280 luxury free standing bath tap not included rrp $1455 allura luxury spa 6 jets hot pump rrp $785 only from from $490 rrp $4 from $99 leading brand toilet aus std wells 4 star 4.5/3.0 ldfc $150 rrp $256 $2 aus std close coupled ceramic toilet 4 star 4.5/3.0 ldfc $329 $250 wall faced aus std soft closed seater 4 star wells 4.5/3.0ldfc skew pan toilet only $155 rrp $195 to advertise in our paper v laundry tub c come t us b ore you buy conditions apply to before onditions buy online www.bathroomcentre.com.au tre com au mtv bathroom centre 4 locations ashfield 244 ­ 246 parramatta rd cnr bland st ph 02 9799 7999 granville shop 1/164-166 parramatta rd cnr bold st ph 02 9682 1662 roselands 1112 ­ 1120 canterbury rd cnr stephenson st ph 02 9750 3488 065icd1006 call our sales experts minchinbury shop 33 m centre 40 sterling rd ph 02 9675 6885 call toni on 9549 1196

[close]

p. 11

the inner city weekender friday november 18 2011 horoscopes www.francisbevan.com mercury retrograde is likely to cause everything at work to come to a halt and opportunities for advancement will now be delayed letters emails phone calls and professional contacts are either mistimed or full of evasion old irritating health concerns may return and problems with daily household duties will arise you must take steps to look after your energy catch up on lost sleep and be careful of mistakes happening lifestyle francis a bevan 11 mercury retrograde in sagittarius squares mars in virgo nov 25th dec 15th freepour freepour espresso cafe espresso cafe · professional baristas · open air under cover seating · nice place to meet friends · just behind the bank of cyprus in the square · we you need to be careful of allowing old fears and insecurities to control you you may harbour some nasty suspicions about your partner friend or a family member but don t make your mind up about what you think he or she may be doing until you have some real evidence of wrongdoing an irritable atmosphere will prevail both at home and work to avoid unpleasantness try to restrain your tongue 065icd1198 also do catering ph 9560 0773 · shop g03 276-278 marrickville road marrickville open 6am 5pm when mercury goes retrograde the outlook is generally disrupted this time the areas of concern are romance children and creativity love and romance are all very well but the practicalities of your relationship need to be looked at too you may decide that you need to save up a bit more money before you can splurge on the things you want misunderstandings are likely between yourself and loved ones there will be a number of issues to sort out in regards to certain friendships in your life while one set of people think you are definitely the best thing since sliced bread another set seem to think that you are a lot less than perfect believe in yourself and don t let the opinion of others make you feel insecure you or your partner may want to be the last of the big spenders but it is not a good idea you will need to construct a budget to see what you can and can t do 419 forest road bexley nsw 2207 your ruling planet mercury is on a retrograde course until december 15 and the circumstances that are occurring in your home and love life are so muddled that you may feel temporarily overwhelmed though your mood is rather carefree the same can t be said for either your partner or your family in general you will feel totally out of place and won t connect with anyone in your circle and will need to make a real effort to remain positive muddles and confusion are going to exist during the next three weeks and you will need to guard against losing and misplacing things of value when out in public don t run the risk of them being stolen watch out for skulduggery and manipulation in your place of work as what you see may not be what you get and what you are told may be far from the truth of the matter to find out exactly what is going on you must trust your instincts 0402 696 044 0420 505 809 065icd1300 info@angeleyesphotography.com.au www.angeleyesphotography.com.au facebook angeleyesphotography work of all kinds could prove frustrating during the next three weeks especially if you are engaged in a long and detailed task there will also be problematic issues to do with motorcars and public transport therefore you should check that your petrol tank is full and be certain to allow extra time for hold-ups computers may get viruses and all electrical equipment will be acting strangely ­ it may be necessary to call in professional tradespeople to sort these issues out if you re involved with studies it is important to double check all your homework and exam papers before submitting them as your concentration may not be the best which means stupid errors are likely be certain to read the small print of all legal documents before signing them complications delays and hold-ups are likely with long distance travel in personal relationships you may be tempted to remind others of all the things they should of done but this approach will get you nowhere marrickville council community facility research marrickville council invites you to have your say about the community facilities in the marrickville local government area council is interested to hear from you about your needs for community facilities including x town halls x libraries x child care centres x community centres x arts and cultural facilities send us your comments suggestions and ideas by email to marrickvillefacilities@themillergroup.com.au or write to us at marrickville community facilities research the miller group po box 122 surry hills nsw 2010 we d love you to tell us which facilities you use and what you think of them as well as additional facilities you would like to see in the local area look out for the link to the online survey for this project on council s website www.marrickville.nsw.gov.au you need to prepare for some unexpected expenses during the next few weeks and it is going to be imperative that you get a grip on your money situation you may have been spending too much on those plastic cards and now is the time to put the brakes on any overspending and get your finances in order communications with your lover are going to be difficult as you may try to sort out a number of practical or financial problems with him or her your financial affairs have reached a point where you have to draw up a budget look at the realities and make sensible decisions also you need to approach contracts and agreements with caution so remember to play your cards close to your chest to make the most out of them issues are likely with friendships and you will need to analyse the state of one of your associations or working relationships immediately mercury retrograde is in a negative aspect with mars which is putting your nerves on edge a lot of intense feelings that have been buried away in some memory vault will come bubbling to the surface if you re wise you ll avoid challenges and indulge in some relaxation remember to use patience when dealing with others as relationship difficulties will erupt into a furious quarrel if you don t exercise selfcontrol slow down and think before you react the path of true love rarely runs smoothly and during the next three weeks stones and obstacles are going to be placed on your road your lover may be too busy working to spend much time with you or alternatively both of you have career or family responsibilities that will be getting in the way of your relationship this tension will make a lot of old issues resurface but you must be careful not to over react to what other people say or do without first thinking about the long term outcomes submissions close on monday 12 december 2011 1030wwd1336 readings from $50 face-to-face readings phone consultations party bookings hen nights phone 9673 6321 1902 264 063 direct or 24 hr line 1902 267 040 $5.50/min higher from payphone or mobile administrative centre 2-14 fisher street petersham 2049 ken gainger general manager

[close]

p. 12

12 special advertising feature remedial massage specialists remedial therapeutic sports lymphatic deep tissue kinesiotaping and more friday november 18 2011 the inner city weekender help yourself to better health 065icd1329 w sydney body h sydney bod therapies @allsorts fitness wellbeing sydney body ther dne d centre level 1 1 bourke rd alexandria nsw 2015 cent e ev l centre level 1 182 p 02 80 2325 w www.sbtherapies.com.au p 02 8 8084 065icd1337 keep the kilos low and your spirits high this holiday season 10 off your first consultation when you like us on facebook or sign up to our email newsletter 1st 5 clients to book a consulation receive a free pedometer call now to book a consultation 029517 9932 our guarantee no gimmicks no magic bullet just sensible advice ith the hot weather upon us now is the time to step up your beauty routine to look and feel your best over the summer months drinking plenty of water ensuring you get your beauty sleep and keeping cool are all ways to feel good this season tanning ­ fake of course ­ is a sure-fi re way to get into the summer spirit carole weston from carole weston beauty therapy in dulwich hill recommends preparing your skin carefully before applying a tan the most important thing to do is to use an exceptionally good body exfoliant before the tan is applied and a good body lotion or oils is also important she said the more hydrated the skin is the better the tan will be carole also recommends regular pedicures to look after your feet and keep them looking well-maintained as the strappy sandals come out of the cupboard a facial is another way to prep for summer so that you eliminate toxins and get your face ready for the humid weather carole offers the luxurious pure select acne anti-ageing treatment at her salon which is popular with regular clients looking for a renewing and soothing treatment for their skin the facial regulates the enzyme activities in the skin that are responsible for sebum flow and inflammation the salon has a range of exclusive products including the babor range of luxury skincare to ensure you get the best in beauty for all of these treatments and more phone carole on 9564 5596 and make an appointment change your mind and you change your world affirmation temporary tattoos immerse yourself in the world of luxurious pampering beauty treatments be love affirmations are a unique way to inspire and create positive change in your life use be love affirmations as a constant reminder to slow down breathe or take action there are 20 affirmations in the pack to choose from­ whatever you practice you become very good at make it positive advent calendar value cost save $339 $169 $163 open 7 days doctor babor set contain s 24 activ e fluids 065icd1331 looking for a quirky beautiful and inspirational gift this christmas order now by contacting www.belove.com.au info@belove.com.au 0415 970 408 value cost save $367 $232 $135 by appointment only telephone winner national awards of excellence 2004 best sole practitioner 0417 463 173 9564 5596 mobile 213 old canterbury rd dulwich hill www.cwbt.com.au 065icd1334

[close]

p. 13

the inner city weekender friday november 18 2011 special advertising feature 13 the state-of-the-art health and fitness facility leichhardt park and aquatic centre allows guests to enjoy the beautiful views and outdoor facilities as they exercise the world-class centre has a new health and fitness facility boasting a new gymnasium with olympic class equipment and four spacious studios for group exercise classes there are over 100 weekly classes ranging from yoga and pilates to zumba pump aquarobics cardio boxing and cycle there are also six swimming pools with indoor and outdoor heated options children s play pools a dive pool and program pools we also offer a range of learn to swim classes for children and adults leichhardt park aquatic centres is passionate about health and fitness the team includes qualified gym staff personal trainers exercise physiologists and nutritionists catering to individual health and fitness goals whether it is weight loss upper body strength body toning or energy levels the centre has senior specific classes such as `strong seniors group exercise class lpac will be running summer school holiday programmes includine hip hop cheerleading and junior gymmies call suzie o brien for more details 02 9555 8344 lpac membership sp ecial offer al training special offer on person y for new members onl y $99 hour sessions for onl four 1/2 n card holders seniors and concessio memberships receive 20 off gold nts and a free fitness assessme d gym program to all customise t of our gold new members as par e membership packag no joining fee for a limited time save $100 leichardt park aquatic centre award winning learn to swim program enrolments for term 1 2012 open monday 19th december at 7.30 am january holiday intensives and school carnival workshops enrolling from the 5th december see website for timetables http www.lpac.nsw.gov.au/learn-to-swim.html visit our website www.lpac.nsw.gov.au or call the centre on 9555 8344 for more information 065icd1326 leichhardt park aquatic centre is located at mary street lilyfield.

[close]

p. 14

14 friday november 18 2011 the inner city weekender buy bulk and save michelina s assorted frozen meals 230g-284g save with dave membership sponsor omo omo matic 12kg was $3.49 now .99 1 ea now 38 was $54.95 .95 ea steggles sliced chicken meat 1kg was $16.90 steggles crumbed chicken nuggets 1kg was $8.90 now 12 .90 ea now 5 .99 ea natures field italian whole peeled tomatoes now 0 fountain tomato sauce no added salt 500ml best before 18/1/12 .40 ea tray of 12 now 4 .50 ea now 0 .79 ea ocean monarch blue whiting skinless fillets 1kg while stocks last present this coupon to receive 20 off your purchase at abcoe warehouses coupon valid from 18/11/2011 to 24/11/2011 no further discounts apply on already reduced items or items on special not available with any other promotional discount or discount card coupon must be surrended to receive the discount mulgoa rd dick smith unreal putt putt golf was $10.99 now unit 4 abcoe centre york road penrith 5 .99 ea batt st no further discounts apply on already reduced items specials available from 18/11/11 to 24/11/11 available while stocks last abcoe.com.au 4725 1230 abcoe cleaning packaging warehouse abcoe bulk food warehouse old premises latitude cafe york rd 065icd2009 abel st abcoe penrith catering party supplies abcoe centre mon tue wed fri 8am-5pm thurs 8am-6pm sat 8am-4pm sun 10am-2pm

[close]

p. 15

the inner city weekender friday november 18 2011 entertainment 15 looking for a gig this weekend friday november 18 out about jaime hutchings venue notes in newtown 8pm 9557 5111 saturday november 19 jason mraz venue concert hall ­ sydney opera house 8pm 9250 7777 donato dozzy venue whitehouse hotel $25 10pm 9560 0400 2 fold venue the orient hotel free early bird $5 9pm 9251 5631 the congos venue manning bar $55 8pm 1300 438 849 graffiti at the island venue cockatoo island free 10am www.outpost.cockatooisland.gov.au the dynamites venue the basement 8pm 1300 438 849 gyroscope venue the factory theatre $34.70 8pm 1300 762 545 harris alexiou venue enmore theatre $99 $299 7pm 132 849 fake venue fake club $20 9pm www.fakeclub.com.au hit machine venue canterbury-hurlstone park rsl 9pm 9559 0000 sunday november 20 martini club venue goldfish free 6pm 8354 6630 dave tice mark evans venue lizotte s restaurant $31 8pm 9984 9933 plasticine machine venue the valve 4pm 9559 6300 magician venue the ivy 8pm 9240 3000 robin lee sinclair band venue marrickville bowling and recreation club free 6pm 9557 1185 ace venue brighton rsl club free 7pm 9567 5157 the white bros venue the orient hotel free 8.30pm 9251 5631 jimmy shaw shaw `n uff big band venue randwick labour club $10 3pm jason mraz 8pm saturday november 19 sydney opera house bookings 9250 7777 brous venue kings cross hotel $15 8pm 1300 762 545 clouds venue oxford art factory 8pm 1300 438 849 katchafire venue selina s ­ coogee bay hotel $40 $50 8pm 9665 0000 the cruel sea venue the metro theatre 8pm 9550 3666 the handsome young strangers venue sandringham hotel $12 8pm 9557 1254 ross wilson venue lizotte s restaurant $53 $123 dinner show 8pm 9984 9933 rainbow serpent launch venue whitehouse hotel 9pm 9560 0400 six 60 venue the standard free 8pm 9331 3100 underground lovers venue the factory theatre 8pm 1300 762 545 missing children venue hermanns bar usyd 7pm hailing from mechanicsville virginia the singer-song writing wonder jason mraz will hit sydney this week as part of his extensive worldwide tour renowned for his smooth voice poetic lyrics and incredible instrumental skill jason mraz s show at the sydney opera house on saturday is set to be one of the `must see gigs of the year he is well known for his hit songs including `i m yours sports club rock n roll alternative christmas market sunday 27 november we cater for all special occasions function room available birthdays anniversaries bucks and hens poker tuesday thursday nights registration from 7pm bowls membership now open free coaching jets bistro opened tuesday to sunday lunch dinner take away available book your christmas thursday party now night trivia bare foot bowls every monday wednesday friday tickets from 5.30pm 7.30pm raffles 2 .00 all day bbq sausage sizzle 7 days a week 065cd1301 holbeach ave tempe e jetssports@tpg.com.au ph 9558 4043

[close]