TAC Weekly Letter
Thunderbird Aquatic Club
TAC Weekly Letter

Quote for the week:

"Unclear expectations lead to inefficient processes and subpar performance."

~Christine Lotze


Coaches Message

            Can you believe that we are almost half way through February. The month seems to be flying by. With that in mind we have several events coming up and I want to encourage you to get online and sign up for our March 3-4home meet.

            The boys team had a really strong district meet, winning the meet and setting several high school records. They are off to state on Friday and I am confident that the fast swimming will continue.

            Thank you to all the parents and swimmers who traveled and competed in Friday Harbor on Saturday. I had a good time and I hope all our swimmers did as well. I think my record of not losing any swimmers has continued.  


Practice This Week is Normal

We will have normal practice on Friday and Saturday. I hope to see you there.


Practice on Monday

Monday will not be normal. There will be no practice for all Bronze and Silver groups. There will also be no practice for Gold development and or Gold.


There will be practice for the Senior group 7-8am, and 2:30-4:30


The Junior group, High school group and Advance Gold will practice 2:30-4:30


TAC-E March 3-4

Our next home meet is coming up, lets get online and sign up. Remember with home meets any swimmers that have not "accepted" or "declined" will be entered in the swim meet.


Custom Cap Order

You can go online and put in a order for custom swim caps. I will be finishing the order on the 19th and billing accounts on the 20th. The caps are $10 each and you need to order 2 of them. Please put down what you want on the cap when signing up.


Team Banquet June 8th

Put it on your calendar, this years banquet will be on the 8th of June. It will be held at the middle school. The food will be catered and will be a time to celebrate all our swimmers successes.


PNS Spring Showdown March 10th-11 th

The Spring Showdown will be held at the Federal Way swimming pool. This meet is for swimmers who have not made Regionals or Senior Sectionals. I have attached the meet information. If you are interested in this meet sign up online. We will need at least 12 swimmers to sign up for the meet.

It is a prelim and finals meet for 11 and over swimmers.

10 and under boys swim on Saturday

10 and under girls swim on Sunday

See meet information for more.

Check out the team feed



Order Team Gear Online 

Please note that your team suits are custom embroidered and may not be returned or exchanged so please be sure of your size.

  1. Web page link: http://www.swimmingteams.com/page.php?p=teamlogin
  2. Enter Login ID: thunderbird and Password: aquatics
  3. Follow instructions for checkout. Please note that you still need to complete the "shipping" field by choosing "copy billing info". Also please note that certain items have color options and a place to enter a name for embroidery.
  4. Contact information for any questions you may have:

 Contact Information:                                       
(800)214-6823                              Dan Martin
Tel:(702)696-9290                       360-510-4813
Fax:(702)696-9210                     Email: swimgear@msn.com


Sports Nutrition Tips For Promoting Healthy Bones

By TrueSport

Kids who participate in youth sports achieve greater peak bone mineral density in their 20s than kids who watch from the bleachers, but only with adequate nutritional support. In some extreme cases, poor dietary choices coupled with high intensity exercise can reduce bone mineral density instead of increasing it! To ensure you are promoting optimal bone health in your youth sport athlete, follow the recommendations below.

Promote weight-bearing activity

Bones are a living and constantly changing tissue, meaning a persons activities and nutritional choices can influence the amount of calcium in bones at any age. The reason bone health is so important for a kid is that bone mineral density peaks in the early- to mid-20s, and having stronger bones at this peak lowers your risks of fractures later in life. In addition to adequate nutritional support, activity level plays a huge role in boosting bone mineral density.

Bones are constantly being remodeled based on how they are stressed. In response to greater forces from running and jumping, your body deposits more calcium in the bones of the hips, legs, and feet. The opposite is also true; a lack of weight bearing activity can result in lower bone mineral density because there wasnt enough stress for bones to respond to.

Youth sports promote bone health by increasing a kids activity level, particularly with weight bearing activities. To further optimize bone health, kids should participate in a variety of sports and activities in order to stress bones throughout the body.

Consume Adequate Calcium, And&

Most parents are aware of the important role calcium plays in bone health, but there are some additional factors that influence how much calcium makes it into a kids bones. Before discussing those factors, its important to start with the basic facts. The recommended daily intake of calcium is 1000mg/day for kids 4-8 years old, and increases to 1300mg/day for kids 9-18. While dairy products are a primary source of calcium for many people, kids who dont consume milk, cheese, yogurt, or other dairy products can still consume adequate amounts of calcium from diet alone. The table below lists good dairy and non-dairy sources of calcium:


Dairy Source

Calcium content per serving


275-300mg/8 oz. serving


350-450mg/8 oz. serving


300-330mg/1.5 oz. serving


Non-Dairy Source


Collards, cooked

226mg/1 Cup serving

Spinach, cooked

290mg/1 Cup serving

Sardines, canned

325mg/3 oz.

Broccoli, cooked

74mg/1 Cup serving

Orange Juice, fortified

500mg/8 oz. serving

Breakfast Cereal, fortified

250-1000mg/1 Cup serving



Consume Adequate Energy

When kids dont consume enough total energy to support their activity level, they are also depriving their bodies of vitamins and minerals essential for healthy development. Calcium is used for a variety of purposes in the body, including muscle contractions. When energy intake is too low, calcium gets used for other functions instead of being deposited into a kids bones. This can affect both boys and girls, especially in sports where low bodyweight provides a competitive advantage and encourages caloric restriction.

Consume and Create Adequate Vitamin D

Vitamin D plays a crucial role in depositing calcium in bones, so much so that insufficient Vitamin D can lead to low bone mineral density despite adequate calcium consumption! Because humans can create Vitamin D through exposure to UV light, kids can either consume or create all they need. However, dietary sources of Vitamin D have become increasingly important as kids spend less time outdoors, and because sunscreen can reduce the formation of Vitamin D by blocking UV rays. The recommended intake of Vitamin D for children and adolescents is 600 IU/day.

There arent that many foods that are naturally-rich in Vitamin D, but those that are include fatty fish like salmon, sardines, and tuna; and, to a lesser extent, egg yolks. There are virtually no good plant sources of Vitamin D, with the notable exception of mushrooms. However, many common foods are fortified with Vitamin D, including cereals, orange juice, and dairy products.

Avoid Excessive Sodium

A diet excessively high in sodium can contribute to low bone mineral density in two ways. On the way in, sodium and calcium share the same transport mechanism, so excessive sodium intake can reduce the amount of calcium obtained from food. On the way out, excessive sodium reduces calcium retention by increasing the amount of calcium excreted in urine.

In general, participation in youth sports promotes the development of strong bones, but poor dietary choices can reduce or eliminate the benefits weight-bearing exercise has on increasing bone mineral density. To optimize bone health during childhood and adolescence, which is essential for optimizing bone health throughout adulthood, it is important for parents to help kids make dietary choices that promote healthy bones.


Your 2018 board members:


President: Laurie Bergvall

Phone: 360-333-2052

Email: lauriebergvall@gmail.com


Vice President: Niabi Drew

Phone: 360-914-8132

Email: ethernuts@gmail.com


Treasurer: Rob Hoxie

Phone: 360-299-9218

Email: mapmanrob@hotmail.com



Secretary: Lissa Snowman

Phone: 206-234-5510

Email: lissasnowman@hotmail.com


Parent Rep: Elton Erickson

Phone: 360-610-9354

Email: eltonerickson1974@gmail.com


Parent Rep: Silvy Yamazaki

Phone: 408-688-6080

Email: syamasj@aol.com


Parent Rep: Monica Harris

Phone: 360-421-1497

Email: monicacharris2@msn.com


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