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Splash update Jan. 6th

Happy New Year Crusaders!  Here’s to another great year in the pool…this issue of Splash is lengthy but contains lots of valuable information to keep you informed on what is happening:

 

Notes from Coach Michelle:

 The Game Day Nutrition Myth

So often the question is asked what you should eat the day of a race. And the answer may cause some raised eyebrows: “it doesn’t really matter - what matters is what you’ve been eating for the last six months.” I’ll take the athlete who eats well every day over the athlete with only a great race day plan.

The weekend food warrior – the once-a-week intake of quality, fresh foods – is not building daily or long-term health.

Habits form slowly through deliberate effort and 1% changes. No person can revolutionize their eating overnight. It’s all about starting somewhere and then building on that momentum. And once you are eating well, it’s easy to keep the habits going and include other interesting option

  • EAT WHOLE FOODS, AVOIDING PROCESSED AND PACKAGED FOODS FULL OF REFINED SUGARS.
  • INCLUDE LOTS OF VEGETABLES OF DIFFERENT VARIETIES AND DIFFERENT COLORS.
  • AIM FOR 6-12 GRAMS OF CARBOHYDRATE PER KILOGRAM OF BODY WEIGHT SPREAD OUT IN MEALS THROUGHOUT THE DAY.
  • INCLUDE 1.2-1.8G OF PROTEIN PER KILOGRAM OF BODY WEIGHT THROUGHOUT THE DAY. EACH MEAL SHOULD HAVE ABOUT 20G. HAVING 0.5G OF PROTEIN PER KILOGRAM OF BODYWEIGHT BEFORE BED COULD HELP OFFSET PROTEIN BREAKDOWN.
  • CHOOSE HEALTHY FATS AND INCORPORATE ABOUT 2 G PER KILOGRAM OF BODY WEIGHT PER DAY.

The Dartmouth Sportsplex renovation continues and is currently on schedule for a September 2018 re-opening.   If you have driven by the Dartmouth Sportsplex recently you can see the work is moving very quickly.  The demolition is long since over and the new spaces are starting to come together.  Many thanks to the staff of Marco for their hard work getting this project under way and keeping it moving.

 

A note from Gordon Richardson – President of DCSC:

I would like to thank Councillors Tim Outhit (District 16), Tony Mancini (District 6), Sam Austin (District 5) , and Lorelei Nicoll (District 4) , for a very nice donation to our club. The four councillors pooled resources to provide us with $5,000 toward the operation of the Dartmouth Crusaders.  Also, thank you to Krista Chen for doing a great job in connecting with the councillors and letting them know about the Crusaders. Thank you councillors Outhit, Mancini, Austin and Nicoll for supporting the Dartmouth Crusaders. Krista also secured a donation of $1,000 from Sunnybrae Therapeutics. Thanks Krista for being such a great volunteer for us.

From our fundraising chair Wendy Woodford:

DCSC will be taking orders for 12" pizzas (pepperoni or just cheese) and / or 12" garlic fingers. Cost is $12 each. $4 from each pizza you sell will go towards your MFC.

Orders and payment must be received on or before January 26, 2018. Pizzas and garlic fingers will be made up fresh and ready Feb. 1, 2018. They have minimal packaging (just plastic wrap) so can be conveniently frozen for future use.

Krista Chen will pick up the pizzas from Pizza Delight on February 1st. She may be able to deliver to you the morning of Feb 1 or pick up will be at Findlay Community Centre.

If we have more than 300 orders we'll have to break up our order into two and have a second delivery date the following week. If that happens we'll let you know.

If you have any questions please contact Wendy 
fundraising@dartmouthcrusaders.ca   or Krista   krista.chen@ns.sympatico.ca

Order form attached.

Auction items:

We still have some gift certificates available from our auction!  Please see our Facebook page to bid:

$500 gift certificate towards orthodontic work with DocBraces and swag bag. Minimum bid $100

$200 gift certificate towards a $500 or more job (tree pruning, tree removal etc) from Arbor Plant Health Care Ltd. We have three of these so you can bid on all three or just one. Minimum bid $50 per certificate.

From our Sobeys gift card contact Andrea Segovia:

Please contact Andrea for your January gift cards, they are now available:  sobeys@dartmouthcrusaders.ca

From Lynda Rankin, our equipment manager:

 January Equipment Hours    

I will be at the Findlay Center at the times below in January: 

Wednesday January 10 5:30-6:00 pm

Wednesday January 17 5:30-6:00 pm   

I will have caps for sale if anyone needs them. I also have the following if anyone needs extra: 

t-shirts, briefs, jammers, drag suits (selected sizes)

ladies suits in selected sizes

FINIS fins in sizes XXL (fits men's size 10.5 to 13), Medium (men's 3.5-6 or ladies 4.5 to 7), and small (men's 1-3 ladies 2-4) . In order to clear out our remaining inventory these are on sale now for $30.00 a pair.   

 If you are interested in any of these items please contact me at Crusadersequip@gmail.com to make sure that I have the size you want as I don't have all sizes. 

 

A note from Krista Chen, our VP Admin:

Welcome back…the board will meet on January 10th  A question for the membership: Does anyone have marketing experience? We are looking to start a promotional campaign for the Crusaders to raise our profile in concert with the re- opening of the Sportsplex.