Under The Cap

What if the secret to performing better, feeling better and going home safer was as simple as how you hydrate? This episode we sit down with Toni McQuinn, co-founder of Body Armor — the Gold Coast based health and performance brand on a mission to bring sports science to the people who need it most. From compulsory military service in Finland to 12 years in mining and eventually building a business with his brother and best mates, Toni’s journey is anything but ordinary. And his passion for helping people perform at their best, whether they're an elite athlete or a lifeguard on patrol, is contagious. In this episode we cover: -What to actually look for on a sports drink label and why most of what's on the shelf isn't doing what you think-The five key electrolytes your body needs and what happens when you get them wrong-The hydration protocol Tony challenges everyone to try for 24 hours-What it's really like to start a business with your brother and best mates 100 no's before the first yes — how Body Armor got its foot in the door-Why Body Armor partnered with Surf Life Saving Queensland-Tony's one piece of advice to his younger self CONNECT WITH UTC: Instagram → @_theyouthcollective Website → theyouthcollective.com.au CONNECT WITH BODY ARMOR: Website → bodyarmour.com.au Instagram → @bodyarmour.au Every episode we sit down with inspiring people to explore careers, purpose, mental health and what it means to make a difference in your community. Subscribe now so you never miss a conversation that could change yours. Think you'd make a great guest or know someone who would? We want to hear from you. DM us on Instagram and let's have a conversation.

From snapping a paddle mid-race to achieving a childhood dream, what does it really take to become an elite Iron Woman? This episode we sit down with third-generation Maroochydore SLSC lifesaver and Iron Woman champion Tiarnee Massie. After an incredible season claiming the Iron Woman crown at Aussies and taking out the Shaw and Partners Series, Tiarnee takes us behind the podium and into the reality of competing at the highest level. From chasing a childhood dream to navigating the highs and lows of elite competition, Tiarnee's story is a reminder that anything is possible with hard work, resilience and self-belief. But most importantly — don't forget to enjoy the journey along the way. In this episode we cover: -How Tiarnee went from third-generation nipper to Iron Woman champion -The power of sports psychology and visualisation — and how she wrote the script for the perfect race -How she self-sabotaged a race by one point and what she learned from it -The infamous paddle snap at the Coolangatta Gold and how she finished seventh -Why she almost drowned as a child and went on to save a man's life at just 15 -Balancing elite sport with a full time job as a dental assistant-Why the mental side of sport is more important than the physical -What surf lifesaving taught her about resilience, community and service-Her advice to young athletes — enjoy it while you can -What the next season looks like for Tiarnee CONNECT WITH UTC: Instagram → https://www.instagram.com/_theyouthcollective/ Website → Homepage - The Youth Collective CONNECT WITH TIARNEE: Instagram → https://www.instagram.com/tiarneexmassie/ Every episode we sit down with inspiring people to explore careers, purpose, mental health and what it means to make a difference in your community. Subscribe now so you never miss a conversation that could change yours. Think you'd make a great guest or know someone who would? We want to hear from you. DM us on Instagram and let's have a conversation. 📩

What happens when the worst day of your life becomes the reason you show up for thousands of others? This episode we sit down with Casey Lyons, CEO and co-founder of LIVIN — the Gold Coast born mental health organisation that started with a t-shirt and has since reached over 340,000 people face to face across Australia. Built in memory of his best mate Dwayne, Casey's story is one of grief, purpose and the power of community. And his message is simple: it ain't weak to speak. CONTENT WARNING: This episode contains conversations about mental health and suicide. Please take care while listening. Support resources are included in the show notes below. In this episode we cover: - How Casey went from carpenter and footy player to founding one of Australia's most powerful mental health organisations - Why stigma is still the biggest barrier preventing people from getting help - The statistics that should stop us all in our tracks — 9 Australians take their life every single day - Chris Hemsworth, Movie World and the moment LIVIN went global - The shoulder to shoulder approach — how LIVIN actually gets through to young people - What surf lifesaving taught Casey about teamwork, mateship and service - A special segment where one of our members calls in with a question for Casey - How to check in on a mate without overstepping - Why education leads to understanding, understanding leads to acceptance, and acceptance leads to hope CONNECT WITH UTC: Instagram → https://www.instagram.com/_theyouthcollective/ Website → Homepage - The Youth Collective CONNECT WITH LIVIN: Website → https://livin.org/about-us/ Instagram → https://www.instagram.com/livinorg/ Casey’s Linkedin → Casey Lyons - LIVIN | LinkedIn SUPPORT SERVICES: → Beyond Blue → Black Dog Institute → Better Help Every episode we sit down with inspiring people to explore careers, purpose, mental health and what it means to make a difference in your community. Subscribe now so you never miss a conversation that could change yours. Think you'd make a great guest or know someone who would? We want to hear from you. DM us on Instagram and let's have a conversation. 📩

What does it take to turn a love for the ocean into a movement that's changing the lives of young Australians? We're kicking off Season 2 in a big way, Sarah and Macca sit down with Cal Glanznig and Cooper Chapman, co-founders of Blue Minds Youth Ocean Leadership Program, to unpack how two former nippers turned a love for the ocean into a movement changing the lives of young Australians. From professional surfer and mental health advocate to filmmaker, local councillor and ocean leader, this episode will leave you inspired to take action in your own community. In this episode we cover: - How nippers sparked a lifelong love of the ocean for both Cal and Cooper - Going from professional athlete to purpose-driven change-maker - How Cal fundraised $50,000 for solar panels at his high school -The link between mental health and our connection to nature - How to back yourself when you feel underqualified or like an imposter- Why hope lies in action — and what that actually looks like - What surf clubs can do right now to protect their local beach - How the Blue Minds Academy is turning young people into ocean leaders CONNECT WITH UTC: Instagram → https://www.instagram.com/_theyouthcollective/ Website → Homepage - The Youth Collective CONNECT WITH BLUE MINDS: Website → Blue Minds Youth Ocean Leadership Instagram → https://www.instagram.com/blueminds__/ Kal’s Instagram → https://www.instagram.com/kalglanznig/ Cooper’s Instagram → https://www.instagram.com/cooperchapman/ Every episode we sit down with inspiring people to explore careers, purpose, mental health and what it means to make a difference in your community. Subscribe now so you never miss a conversation that could change yours. Think you'd make a great guest or know someone who would? We want to hear from you. DM us on Instagram and let's have a conversation. 📩

This week, Sez and Macca sit down with crime journalist and author of The Sting, Kate Kyriacou from Maroochydore Surf Life Saving Club — and it’s a fascinating conversation. Kate shares how she originally set out to become a sports reporter but found herself in crime journalism after stepping in to cover someone else’s round while they were away. That simple decision to say “yes” changed the course of her career and opened the door to covering some of Australia’s most significant criminal cases. It’s a powerful reminder that opportunities don’t always arrive in the form you expect, and sometimes your path reveals itself when you’re willing to step outside your plan. In this episode, we explore what it’s really like working as a crime reporter and the importance of maintaining humanity in journalism, even when covering confronting and complex stories. Kate reflects on how skills developed through surf lifesaving — staying calm under pressure, managing conflict, leading teams and communicating clearly — have been invaluable in high-stakes reporting environments. We also discuss her book The Sting, which details the undercover police operation that led to the conviction of Daniel Morcombe’s killer. Kate offers insight into the responsibility of telling such significant stories with care and integrity.Beyond the newsroom, Kate speaks about how surf lifesaving has grounded her throughout her career. As a Patrol Captain and boatie at Maroochydore, the club has provided lifelong friendships, connection and a steady outlet away from the intensity of crime reporting. No matter where work has taken her, lifesaving has given her a sense of community and belonging. This is a great episode for aspiring writers, future journalists, and anyone who loves true crime — especially if you’re a crime junkie like Sez. Content note: This episode discusses serious criminal cases which may be confronting for some listeners. If anything raised in this conversation brings up difficult feelings, please consider reaching out for support. You can visit our Guidance & Support page here:https://lifesaving.com.au/guidance-and-support Or contact: Lifeline – 13 11 14 Beyond Blue – 1300 22 4636 Kids Helpline – 1800 55 1800 Please take care of yourself while listening.

For this special International Women’s Day episode, Sez and Macca sit down with powerhouse marine scientist and surf lifesaver Dr Mel Cowlishaw, and it’s a conversation you won’t want to miss. With more than 20 years in marine science, a PhD, and a strong voice for environmental action and women in STEM, Mel brings both depth and authenticity to the mic. A long-time surf lifesaver (and Summer Surf Girl!), she’s spanned clubs from South East Queensland to Northern Queensland throughout her studies and has made significant contributions to stinger research for SLSQ. In this inspiring and wide-ranging chat, we explore what it really means to be a board member, within Surf Life Saving and across the not-for-profit sector, and how to advocate for yourself and your values as a female leader. Mel shares honest insights into preparing for and navigating difficult conversations, supporting other women in leadership, and creating cultures where inclusivity and equality are more than just words. We also dive into the realities of completing a PhD, building a career in marine science, and why climate recognition and action are critical and how that translates into the corporate world. This episode is empowering and refreshingly real. Tune in as we celebrate an influential scientist, leader and lifesaver who is making waves in every sense of the word, and help us honour the incredible women shaping our movement and our world.

The beloved Jess Roberts joins Sez and Mac on the podcast today. Larger than life, and even louder than that, this powerhouse shines a light on a side of herself that many may not often see. We chat with Jess about her professional journey through lifesaving, from lifeguard and community awareness presenter to her current role as Member Development Coordinator for the Sunshine Coast Branch. Jess shares the lessons she’s learned along the way, from being a Nipper in the North Barrier to now working full-time for Surf Life Saving Queensland, and why trusting yourself is key to everything. The passion in Jess’s voice is undeniable as she speaks about giving back to the next generation of lifesavers and creating the same opportunities she gained so much from. This is a powerful episode, we dive into some of the struggles that can hold us back as humans, and how sometimes we’re the ones who need to remind ourselves: “Nah girl, you got this.”

Today, Macca is riding solo and sits down with Kirsten Phillips, better known as KP. When she’s not on the beach at Met Caloundra SLSC or part of the Mum Squad at a Youth Development Camp, KP is the Director of Strategy and Engagement at Biosecurity Queensland. KP shares her professional journey from a fresh-faced journalist grappling with the very relatable feeling of “I don’t think this is for me”, to moving into government communications across a range of sectors. We chat about the weird and wonderful pests and diseases that KP and her team work to protect our state and country from, the not-so-obvious transferable skills between working in biosecurity and being a lifesaver, and how KP’s lifesaving journey taught her invaluable skills she now applies in her professional life. Not only is KP a super-volunteer, she’s also the State Membership Officer for SLSQ and, more recently, a Winston Churchill Fellow. As part of her fellowship, KP will be travelling the globe to research volunteer onboarding and engagement to boost participation and retention across surf lifesaving. We talk about where saying “yes” can take you, and how going with the flow can lead to unexpected pathways you never thought you’d explore. We missed Sez, but loved chatting with KP.

Today, Sez and Mac sat down with Farmer and Etty Bay SLSC member Mark Nucifora to chat about his journey to owning a 360-acre banana farm in Far North Queensland. It’s a real and raw conversation about hard work, passion and grit and what it truly takes to make a living off the land. Mark shares his story as a young boy from FNQ who moved to Brisbane for university, only to take an unexpected plot twist into a career as a spacecraft engineer, working across multiple countries and monitoring satellites. Mark walks us through managing change and making big decisions, including returning home to his family farm and stepping into a leadership role. We explore resilience, teamwork and humility as key attributes for navigating the testing nature of farming. Amongst the consistent challenges of weather, workforce and compliance, Mark shines a light on the reality of farming and shares how he stays grounded and determined. So next time you’re eating a banana, think of farmers like Mark and thank them for their hard work in producing the delicious, healthy food we’re so lucky to have. Dive into this powerful episode

In this episode, we sit down with Jess Clifford, proud member of Emu Park SLSC and journalist with the ABC. Jess shares her journey from studying Law and Journalism to making the bold decision to follow her passion and step away from law to pursue a career in community journalism. We unpack the reality of life in a newsroom, the pressures and rewards of telling local stories, and how emerging technologies and AI are reshaping the future of journalism. Jess also reflects on the lessons she wishes she’d known starting out and the advice she’d give to young journalists carving their own path. A candid and insightful conversation about courage, curiosity, and staying true to what matters most.

In this episode, we sit down with Aly Bull, surf lifesaver from Alexandra Headland SLSC, three-time Olympic kayaker, and professional firefighter, to unpack a journey that was anything but linear. It’s a jam-packed conversation exploring the parallels between elite sport, emergency services, and surf lifesaving. Aly shares how the foundations built through lifesaving shaped her mindset, leadership skills, and ability to perform under pressure when it matters most. We talk candidly about setbacks, resilience, and the reality of bouncing back stronger, along with the importance of teamwork and determination in achieving long-term goals. An honest and inspiring discussion about persistence, purpose, and the people and experiences that help build extraordinary outcomes. Dive into this episode where the green and gold meets the red and yellow.

On today’s episode, we’re diving into all things college sport, culture shock, and the journey from the islands of Hawaii back to Australia with Gabby Scudamore — proud North Burleigh SLSC member, former University of Hawai‘i swim team captain, and now Marketing & Communications Executive at Surf Life Saving Queensland. Gabby takes us behind the scenes of the American college experience — from the initial recruitment process and balancing study with elite sport, to life on an island during COVID and the mental challenges that come with injuries. She also opens up about returning home, rediscovering surf lifesaving, and finding her footing in the professional world by combining her passion for the ocean with her marketing career. It’s an open, insightful chat that blends sport, identity, and purpose — perfect for anyone curious about U.S. college pathways, life after elite sport, or what it’s really like to build a career that stays true to your passions.

On today’s episode we’re talking all things vet — from draining 50-kg cow abscesses to taking charge of your university years so you actually get the most out of them. We’re joined by Justin Schooth, a cattle vet in Gympie and proud member of Rainbow Beach SLSC, who shares his insights into a long and successful career in a profession many of us once dreamed about but one that also tends to cop a bad rap. We unpack some myths, including the idea that a career as a vet is one for those of us who don't want to work with people. We chat about the parallels between lifesaving and veterinary work, with communication and leadership skills being key standouts. Across our chat, Justin reflects on more than two decades in the industry, telling some wild clinical stories from the paddock, offering practical advice for making the most of your placements, and giving a grounded perspective on how to approach those tough first years out of uni. It’s an honest, generous and incredibly informative conversation for anyone considering a pathway into veterinary or animal science — or anyone who just wants to hear what a real day in the life of a cattle vet looks like.

In support of International Men’s Day and Movember, this special episode of Under the Cap features not one but two guests. Sarah is joined by co-host Jesse Mantell, a long-time surf lifesaver, lifeguard and now SLSQ SEQ Lifeguard Supervisor, for an important conversation with psychologist Chris McIntyre about breaking the stigma surrounding men’s mental health. Chris, proud member of BHMP SLSC, brings a unique perspective to the discussion. Before becoming a psychologist, he served as a Constable and Intelligence Officer in the Queensland Police Service on the Gold Coast. After seeing first-hand the impact that service roles can have on individuals — including himself — he pursued psychology to better understand and support those facing similar challenges. Chris is deeply passionate about shifting the culture around mental health and helping reduce the stigma that still exists today. This episode is a vulnerable, honest and real conversation between two men who are actively working to normalise talking about our mental health — from the pressures of frontline work to the everyday struggles many of us quietly carry. We hope you enjoy the episode, and we encourage everyone to start a conversation, listen openly, and back themselves and their mates.

We’re thrilled to bring you this inspiring episode featuring two powerhouse ironwomen, Harriet Brown and Lizzie Welborn, champions in the surf and founders of KaMana Community, a movement empowering young athletes to reach their full potential. From their early days as nippers to the heights of professional competition, Harriet and Lizzie open up about the grit, sacrifice, and determination behind the podium moments. Beyond the surf, they share how their passion for sport and wellbeing has grown into a platform for education and empowerment, delivering workshops on nutrition, body confidence, and female athlete health.An authentic and uplifting conversation about resilience, purpose, and creating change in and out of the water.

Today on Under the Cap, we sit down with Sergeant Craig “Lawzee” Law and his four-legged partner Police Dog Buzz for an inside look at life in the Sunshine Coast Police Dog Squad. From high-stakes sieges and missing person searches to the daily realities of training and living with your K9 partner, Lawzee shares what it takes to serve on the front line, both on the beach and on the job. A proud member of Sunshine Beach SLSC, he also reflects on how skills gained through surf lifesaving — teamwork, resilience, command and control and quick decision-making — have shaped his career in policing. A fascinating and down-to-earth chat that shines a light on courage, service, and the bond between police officers and their police dogs.

In this episode, we chat with Fiona Sessarago from Nobby's Beach SLSC, who practically lives in red and yellow both on the beach and at work. As the Head of Women's Football for the Gold Coast Suns, Fiona shares her journey as a pioneer in the world of women's AFL. Graduating university with a Bachelor of Exercise Science to becoming the first full-time development officer for the AFL and now with two Master's degree and a team of red and yellow behind her. Fiona grew up with a deep rooted passion for sport and shares her experience how she turned a passion into a successful career. We unpack the competitive nature of the sports industry and the power of gaining experience through volunteering and saying yes to opportunities. Fiona dives into navigating being a leader in a male dominated industry, the importance of creating opportunities for females and supporting each other and challenging yourself to stay curious throughout your professional career.

The girls are back for another episode of Under the Cap, they sit down with Amy Snyders to explore her career path from Big Mac's to owning an Architecture Firm at 25. Amy shares how studying in Germany, moving regionally, and eventually taking over her firm shaped both her professional and personal growth. She opens up about the realities of architecture beyond the drawing board — from project management and conflict resolution to the challenges of running a business in a male-dominated field. Alongside her career, Amy talks about finding connection through surf life saving, joining at a later stage as a way to create new friendships in a new town. She now helps organise and lead development camps, which doesn't only develop the leadership of the young participants, but her own personal and professional skills too. Honest, practical, and inspiring, this episode highlights the value of mentorship, transferable skills, and embracing opportunities that lead to unexpected but rewarding pathways.

In this episode of Under the Cap , we chat with Ollie Hoelscher about his journey from surf lifesaving to nursing and eventually to the skies with the Royal Flying Doctor Service. From the excitement of metro emergency departments to the tight-knit challenges of rural healthcare, Ollie reflects on the resilience and adaptability needed to thrive in critical care, especially when it's just you, a patient and a pilot. He opens up about managing burnout, the power of debriefing and peer support, and how lifesaving skills like sharp communication and teamwork continue to shape his career. Honest, insightful, and inspiring, this conversation offers a rare look into what it takes to care for patients when every second counts—whether on the beach, in the hospital, or thousands of feet in the air.

In this episode we dive Under the Cap and into the life of a teacher in Far North Queensland with Kyrra Johannsen-Weston . We explore the journey into education and the realities of life at the front of the classroom, from earning respect as a young teacher to making a lasting impact on students. Kyrra offers honest insights into the profession and debunks some common misconceptions that we had. Moving from South East Queensland to FNQ, Kyrra shares the benefits of teaching in regional and rural areas and how diversifying your placements throughout university can create new and rewarding experiences. Beyond teaching, Kyrra highlights how surf life saving complements her professional development, including her involvement in SLSQ's development camps as the education Coordinator for LDP in 2025, building transferable skills, confidence and community connections that benefit both roles.