Bolts e-News Mar 6


March 6, 2016 edition

 Upcomng Schedule Changes / Important Dates:

Please take note of the following:

MARCH BREAK TRAINING SCHEDULES: Final training schedule will be available of the calendar on Monday, MARCH 7, 2016
NARWHALS SIGN-UP DEADLINE: Sign-Up deadline for Narwhals on Friday March 11! Athletes must be signed up if they plan to attend.
EASTER TRAINING SCHEDULE: No workouts of Good Friday. Regular schedule on Easter Monday


 Facility Usage  

The Canada Games Complex Managerial Staff has brought to our attention that they believe individuals associated with our swim club are using the facilities, ie. The weight room and track, without a membership or paying the entry fee. They have informed us that this MUST stop immediately and that the Club will be held accountable if this continues. Please be advised that if you wish to use these said facilities during your athletes practice times and do not currently hold a Complex Membership, you must pay upon entry.

 Fundraising - Swim-a-Thon 

It is time for the Thunderbolts' Swim-a-thon fundraising to begin.  This year's event will be held on Saturday April 30th.  Information describing the event, our Club goal, and additional information on the online fundraising can be found under "Parent Resources" on the Website. 

If you have any questions, please contact Andrea Mulligan at or Christine Gottardo at


Bolts Dominate in Dryden!

The Thunderbolts Coaching Staff would like to congratulate the mighty force that attended the Dryden Dolphins SPLASH 2016. There were some great results especially since Regional Champs were only a few weeks ago. Well done to all of the athletes who attended and represented the Thunderbolts at such a high level. Your performances led to a strong team showing and some great team spirit!!
For a complete recap of the meet, please visit "News" on the home page of the Website.

 Five Reasons to Become a Swim Official!

At every swim meet, you can't help but notice the 'white shirts' who are present on the pool deck at every event.  These are our swim officials and no meet can happen without them -- they are an integral part of our Club AND the sport of swimming.  

Did you know that a large meet like our Sunlife meet held in May takes more than 100 officials to host this meet?  Here are five reasons why you should consider becoming an official:

Here are Five Reasons to Become an Official:

  1. You'll be working with the greatest group of volunteers in all sports.
  2. You'll be close to the action.  The bleachers aren't comfortable anyway.
  3. High satisfaction; low pay.  And your kids love your involvement!
  4. It's a great way to meet future Olympians - unless you already have one in your home.
  5. Great food in hospitality, and you can't beat the price!  (Free!)


 It's Official!

There will be a Stoke and Turn Clinic on Friday, March 11, 2016 starting at 5:15.  The Clinic will be held at the Canada Games Complex in the boardroom behind the front desk. If you are able to attend, please email Corie at


 Twitter Feed - Unreal Expectations?

Here's a tweet about unreal expectations:

  Managing School and Sports 

A healthy life style includes maintaining a healthy BALANCE in our daily activities. If you feel that there isn't enough hours in the day to keep up with school work, getting good grades, having an after school job, and sports activities, follow the tips below on how you can find the perfect balance in your busy life! Let's go for it!

Spend Less Time on Social Media

Social media is great, but also very time consuming. Try to spend less time each day on Facebook, Twitter, or Instagram, and allocate that time to another more productive activity.

Spread Out your Work

If you know in advance when your tests will be and when your projects are due, get to work right away instead of cramming everything in at the last minute. Not only will you feel less overwhelmed as the due dates are nearer, but your work will tend to be better.

Use your (non-meet) Weekends Wisely

Definitely have some down time for rest and relaxation. Also use your weekend as preparation time for the week ahead. Start homework for the upcoming week. Read chapters and take notes ahead of time. Use this time to plan for and prepare for projects and papers that are due.

Study, Study, Study! 

Even though it may not be the most exciting thing to do, you have to study in order to get good grades on your tests and quizzes. When studying, make sure you are in a quiet area (no distractions like your phone or television), have fresh air, natural light, and a small but healthy snack and water by your side. Also, make sure that you have all your materials you need to study in that area so you do not have to look for stuff and waste precious time that could be used for studying.

Organize Yourself

Write down on a sheet of paper, your classes, your school work, sports activities, after school clubs, chores, etc. This can and probably will help you with your time management.

Prioritize Your Activities

Consider which one(s)are the most important to you and which ones are the least important to you. You could list your classes, homework, and chores as the most vital and the leisure activities as the most insignificant.

Learn to Say NO! 

Even though it’s great to be involved in extracurricular activities, you need to know your limits. Only become involved in things you know you have time for and can handle.



 Upcoming Swim Meets and Registration Deadlines

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

Date of Meet:


March 17-20 Man/Sask - Saskatoon, SK  
April 2 - 3 Narwhal LC - Thunder Bay ON   March 11th 
April 22-24 NWO Open - Kenora ON March 22nd
May 6-8  FFAST - Fort Frances ON May 6th
May 27-29 Sunlife Meet - Thunder Bay, ON  
July 7-10 LC Man/Sask - Regina SK  
July 27 - August 1 Canadian Age Group Championships - Calgary  

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.

 Fuel for the Pool 

Grain-free Peanut Butter Chocolate Chip Cookie Dough Bites!

This recipe comes highly recommended from Deanne Lee -- Club Past President. Many thanks Dee!


  • 1 1/4 cup canned chickpeas, well rinsed and patted dry
  • 2 teaspoons vanilla extract
  • 1/2 cup + 2 tablespoons natural peanut or almond butter (room temperature)
  • 1/4 cup honey (substitute agave or maple syrup with success!)
  • 1 tsp baking powder
  • pinch of sea salt 
  • 1/2 cup chocolate chips (vegan or dairy free if desired)


Preheat oven to 350 degrees. Combine all ingredients (except for the chocolate chips) in a food processor and process until very smooth. Fold in chocolate chips. The mixture will be thick and sticky. With wet hands, form dough into 1 1/2 inch balls. Place balls onto a parchment-lined baking sheet. If you want them to look more like normal cookies, press down slightly. Bake for 10 minutes. Note that the balls don't do much rising, will still be very soft when first out of the oven, and will not set like normal cookies. Store in airtight container at room temperature (or in the fridge) for up to 1 week. 

Dee's Tips for Successful Bites:  

  • My can of chickpeas was 400 grams (240 grams without water) and I used all but a few tablespoons.
  • Don't even try to use regular peanut butter!! They'll come out oily. You MUST use the natural peanut or nut butter.
  • If you need grain-free baking powder, you can use 1 part cream of tartar, 1 part baking soda, and 2 parts arrowroot.


"Enjoy the little things, for one day you may look back and realize they were the big things."

Robert Brault