Bolts e-News Jan 10


January 10, 2016 edition


 Welcome Back - Session 2 Fee Payments now Due

Session 2 has now begun, and this is a friendly reminder to all pre-competitive families that Session 2 fees are now due. If you have not already done so, please see that your payment is remitted promptly. All Session 1 fees should have now been paid. Thank you for your cooperation in this regard.  

Fees can be paid by cheque (drop off is the wooden box on track just behind the stands), e-transfer, or cash (but please make arrangements for cash pick up or drop off with Michael Harding). 

If you have any questions, please e-mail or ask any Board member.


Thunderbolts 3rd Annual Quiz Night Happening Friday, January 22, 2016: 

The Thunderbolt Quiz Night fundraiser is a very important fundraiser for our Club. This year's event will be held at the Slovak Legion with tables of 8 being offered again. Tickets are $35 / person or $280.00 for table of 8. 

The event gets underway at 6:45 p.m.symposium, with dinner at 7:15 p.m. followed by quizzing at 7:45 p.m.

Thank you to our returning major sponsor, the Sleeping Giant Brewing Company!

Need tickets or have Questions?  Contact Kristine Hilden to reserve your tickets. Please direct any questions to either Kristine Hilden or Andrea Mulligan.

If you have any prizes that you are able to donate or if you would like to donate a prize basket please let Andrea Mulligan know at or text at 476.6647.


 7 Tips to help make Early Mornings a little more Bearable:

  1. PREPARE YOUR GEAR THE NIGHT BEFORE. This has two benefits – the obvious one being that you’ll free up another ten minutes of sleep the next morning (or longer depending on how much stuff you have to pack for the day). The less obvious benefit is that the feeling of preparedness made me fall asleep a little better. I didn’t have the, “I still have to get my stuff ready tomorrow” thought gnawing at the back of my brain as I lay in bed, closed-eye staring at the ceiling.
  2. TURN ON ALL THE LIGHTS. Soon as you wake up, turn on all of the lights. Open the curtains – if it’s not the dead of winter, and still darker than it was when you went to sleep – and let your body’s natural clock become aware that it’s rise-and-shine time.
  3. KEEP MOVING. Sitting down and slumping into your breakfast will only keep you in that half-asleep mode. Your body, confused with what its supposed to be doing, will continue to implore you for the warmth of your sheets. Move around, get some blood flowing, and get your body closer to “go” mode.
  4. HYDRATE. Did you know that you can lose up to a litre of water while you sleep? True story. Start every morning off with a big glass of water and return your body to hydrated-status.
  5. COMMITTEE TO GETTING UP FOR 5 MINUTES. Starting anything is the hardest part, you should know this by now. Promise yourself five minutes of being up and at it, no more. Committing to 5 minutes is a lot easier to digest than the thought of that epic distance set awaiting you at the pool.
  6. HAVE A PRE-SLEEP RITUAL. Getting up is exponentially easier when you have had a good night’s rest. Insure a solid 7-8 hours by having a pre-sleep ritual. Things to note when building your own plan for optimized sleep:
    1. Limit exercise a couple hours before bed time (not always possible, I know).
    2. Make room as dark as possible.
    3. Limit TV and cell phone use (probably asking a lot here in the case of the latter).
    4. Avoid caffeine before sleepy-time.
  7. HAVE A SET OF CUES FOR WHEN YOU WAKE UP. Habit is an extremely powerful thing. Use it to your advantage by creating a set of cues that will make getting up a habit instead of having to rely on willpower. Here is an example–
    1. Turn off alarm.
    2. Open blinds.
    3. Make bed.
    4. Go to the bathroom.
    5. Drink a full glass of water.
    6. Make breakfast.
    7. Watch Sportscenter for 5 minutes.

Do these things each time you have to wake up early, and you will find that the routine becomes hard-wired. The more you do it, the less you have to think about it, and the less you think about it, the less you are having that eternal argument in your brain about getting “just five more minutes” under the sheets.

Don’t feel bad about the fact that you feel like you are at half-speed when you wake up. A great majority of us feel the same way. Do you have any tips that help you get up for morning practice?


 Upcoming Swim Meets

The following meets/time trials are scheduled for the upcoming months:


Meet - Location

January 14 – 17

MAC Winter Invitational – Markham Ontario

January 29 - 31

NWO Regional Meet - Thunder Bay

February 17 - 21

Westerns - Winnipeg MN

February 20 - 21

Ontario Winter Festival

February 27 - 28

Dryden, ON


Please check with your swimmer’s coach to determine which meets your swimmer should be competing in. Check the website for more information on meets and for post-meet media releases.

 It's Official! 

With the upcoming NWO Regional Meet happening in a couple of weeks, it will take approximately 40 volunteers to run each session. If you are able to help, please register Ontario Swimming Officials' Association website at

Date / Time / Location:


Saturday, January 16, 2016 / 9:00 am / CGC Boardroom 

Level 1 Intro Clinic                        


For more information, contact Corie Adamson.

 Fuel for the Pool

Breakfast Protein Parfait

Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Servings: 1

Here’s what you need…

  • ¼ cup Greek Yogurt, plain, fat free

  • ¼ cup low fat cottage cheese

  • 1 scoop high quality strawberry or vanilla protein powder

  • ¼ cup fresh berries

  • 1 Tablespoon pecan pieces, toasted

  1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.

  2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.


"You only live once -- but if you work it right, once is enough"

Joe E. Lewis