October 2022
It has been a great to see everyone working so hard in practice as we started the fall season. We can't wait to see what you can do as we kick off our meet season this month.

This month kicks off the first of our featured swimmers from the Class of 2023. There are a lot of them this year and we enjoy sharing their stories with you.

The Coaches & Staff at Novi Sturgeons & Novi Athletic Club
 
From the Programming Office
News
All Sturgeons swimmers will be required to purchase a USA membership which allows entrance into swim meets. New for this year, each swimmer will be registering and paying through the USA Swimming website individually. The 2023 membership costs $88 for an annual membership and covers the period of fall, 2022, thru December, 31, 2023. You will be receiving an email shortly with the registration process. Please be on the lookout for this IMPORTANT email and purchase your membership. Questions should be directed to Karen at 248-735-8850 x112.

Check out the new look for our TeamUnify website! We will slowly be adding more content and resources to help you stay connected and informed!
 
Mark Your Calendar
Upcoming Events









Friday, 10/21 - Sunday, 10/23 - OLY Fall Classic - MUST HAVE CUT TIMES

Friday, 10/28 - Sunday 10/30 - USSC Trick or Treat Grab Bag Meet @ Waterford Kettering - CLICK HERE TO REGISTER - Deadline 10/5

Monday 10/31 - Halloween - SENIOR TEAM PRACTICE ONLY! 

Friday, 11/11 - Sunday 11/13 - Turkey Bowl

THANKSGIVING BREAK - No practice 11/25 & 11/26

Friday 12/2 - Sunday 12/4 - LCSC Snowball Splash

Friday 1/13 - Sunday 1/15 - Odd Age Classic

Late January TBD - Circle City Classic - MUST HAVE CUT TIMES

Friday, 2/3 - Sunday, 2/5 - LCSC Polar Plunge

Saturday, Feb 11 - Guppy Bowl

Friday, Feb 10 - Sunday, Feb 12 - Michigan Open

Championship Meets TBD



 
 
From the Coaches
What's in Your Swim Bag?

What’s in your swim bag?

Use this list as a packing list for the night before a meet. Make sure that you, not your mom or dad, pack your bag. That way you are responsible for bringing everything as well as knowing where everything is on the day of your race!

 
  1. Suit and extra suit

  2. Towel and extra towel. Large chamois towels work great to use after every race to dry off. Then your larger, fluffy towel stays dry and provides extra warmth.

  3. Cap and goggles. And extras! Both seem to break at the most inopportune times so always have a spare of both on hand. It’s good to keep the extras in your parka pocket for any last minute behind-the-blocks emergencies too.

  4. Parka (or large robe). Pool decks can be really cold and it’s hard to stay warm in a wet suit for hours. Even if the pool deck is warm, you need to retain warmth to keep your muscles loose. Swim parkas are designed to provide warmth as well as keep out wind and rain. When purchasing, select a large one that will not only grow with you but provide extra space for layering. They are well worth the investment. A chilled swimmer with tight muscles can often lead to injury!

  5. Hydration.

  6. Snacks

  7. Log Book

  8. Music or activities

  9. Flip flops 

  10. Ear plugs or ear drops

  11. Sunscreen - seasonal

  12. Extra change of clothes

 

What not to bring: money, valuables, swim equipment

 
In The Pool
Monthly Featured Swimmer
Nick Suranyi
Class of 2023
Favorite Event: 200 Fly

 I actually hated swimming when I started it. I cried before every practice because I didn't want to go. But one day coach Cammie asked me why I was crying and I said "Because I'm bored," so she moved me up and I was too tired to be bored. From then on I learned to love the sport that I cannot live without today.

Best thing about the team - The best part about Sturgeons is hearing Bob and Mark's goofy sayings. Some of my favorites are:
"It's time to be as tough as a two dollar steak"
"Do it for Dale"
"Don't let fear hold you back"
"Yeah baby"
"Throw down the gauntlet"
"My grandma can swim faster than that and she's been dead for over six years"

Sturgeon memory - One day during Junior 3 practice, there was a bug that looked very much like a moth on the guard stand. I pointed it out to Mark and he called Bob over to look at it. Bob corrected me saying it wasn't a moth, but Mark disagreed. 30 minutes later, my two coaches were still fiercely arguing over whether the bug was a moth or not. All of the sudden, the moth took flight and landed on Mark's shoulder. Then, as quickly as it had come, it flew away for good. Mark proudly exclaimed that the moth had landed on his shoulder, but Bob told him that the bug only landed there to tell him he wasn't a moth.




Dryland Workout of the Month
 
 

1. Pushups - 2 sets, 15-20 reps (warm-up)

2. Superset

    Cable Crossover - 4 sets, 12-15 reps

    Pushups - 4 sets, 8-10 reps

3. Superset

    Incline Dumbbell Press - 4 sets, 12-15 reps

    Pushups - 4 sets, 8-10 reps

4. Standing Military Press - 4 sets, 12-15 reps

5. Superset

    Side Lateral Raise - 4 sets, 8-12 reps

    Front Dumbbell Raise - 4 sets, 8-12 reps

6. Lying Triceps Press - 4 sets, 12-15 reps

7. Triceps Pushdown - 4 sets, 7 reps (dropsets)

Creamy Chicken & Wild Rice Soup
Serves 6-8 

1 1/2 cups dry wild rice

1 pound chicken breasts (Vegetarian: 2 (15 ounce) can black eyed peas, rinsed &

drained)

2 Tablespoons ghee or coconut oil

5 cloves garlic, minced

1 small Vidalia onion, chopped

4 stalks celery, chopped

3 carrots, peeled & chopped

1 cup frozen chopped okra (optional)

1 Tablespoon fresh chopped rosemary (or 1 teaspoon dried)

1 Tablespoon fresh thyme (or 1 teaspoon dried)

2 bay leaves

8 cups chicken bone broth or vegetable broth

1/2 cup gluten-free 1:1 AP flour (like Bob’s Red Mill or King Arthur brand)

1 cup unsweetened coconut or nut milk, plus more if needed

Sea salt and black pepper to taste

Fresh thyme, for garnish

 

For the Crock Pot:

Rinse the rice under running water. Place the uncooked rice, chicken, garlic, onion, celery, carrots, okra, thyme, rosemary, bay leaves, broth and water into your Crock Pot. Season to taste with salt and pepper.

Cover and cook on HIGH setting for 3-4 hours or on LOW for 7-8 hours. During the last 30 minutes of cooking, remove the chicken and bay leaves from the slow cooker (no need to remove the beans if doing the vegetarian version). Allow the chicken to cool slightly and then use two forks to shred it up. Add the chicken back to the Crock Pot. If doing the vegetarian version, mash up some of the beans (not all) with a potato masher.

Melt the ghee/oil in a small saucepan to make the roux. Add the flour and whisk constantly for about a minute. Continue whisking and slowly add the milk. Keep whisking until all lumps have dissolved. Allow the roux to and let the mixture cook for 1minute. Whisk the mixture slowly while adding in the milk, allowing the mixture to thicken to a creamy consistency.

Turn the Crock Pot to HIGH. Add the roux to the soup in the Crock Pot. Stir to combine and simmer for a few minutes to thicken. Add any additional water or milk if needed to reach desired consistency. Season to taste with salt and pepper. Divide into bowls and garnish with fresh thyme to serve.

For the Instant Pot:

Rinse the rice under running water. Place the uncooked rice, chicken, garlic, onion, celery, carrots, okra, thyme, rosemary, bay leaves, broth and water into your Instant Pot. Season to taste with salt and pepper. Cover and set to the soup setting at 30 minutes. Seal the Instant Pot and allow for a natural pressure release. Remove the chicken and bay leaves. Allow the chicken to cool slightly and then use two forks to shred it up. Add the chicken back to the Instant Pot. If doing the vegetarian version, mash up some of the beans (not all) with a potato masher.

Melt the ghee/oil in a small saucepan to make the roux. Add the flour and whisk constantly for about a minute. Continue whisking and slowly add the milk. Keep whisking until all lumps have dissolved. Allow the roux to and let the mixture cook for 1 minute. Whisk the mixture slowly while adding in the milk, allowing the mixture to thicken to a creamy consistency.

Set the Instant Pot to sauté function and add the roux. Stir to combine and simmer for a few minutes to thicken. Add any additional water or milk if needed to reach desired consistency. Season to taste with salt and pepper. Divide into bowls and garnish with fresh thyme to serve.


Recovery (A 4 part series)
By Coach Ana
 

Most of you need to get more sleep! Easier said than done since you are all students, some of you train up to 16 hours a week and have a job and/or other extracurricular activities. I feel like sleep can often be the first warning sign of something going on in our body, but it’s not always the first thing we recognize. I can’t emphasize enough how important sleep is to your overall health. It’s our first line of defense against pathogen infections and against hormone imbalance. Good sleep can improve our mood, our cognitive health, maintain a healthy weight, and the list goes on. If you don’t already prioritize your sleep, then it’s time you do.


While the recommendations from the American Academy of Pediatrics for ages 6-12 is 9-12 hours and for ages 13-18 is 8-10 hours, I’d say it’s even more important to be consistent with bedtime and wake-up times. Consistency is the first place to start. Can you commit to a schedule that allows you to achieve the recommended hours of sleep? Obviously, this will vary from time to time with school, sports, and social events. But it’s important to create a schedule, even if it’s loose.

What is sleep hygiene? Sleep hygiene refers to habits or behaviors that lead to good sleep. It seems so simple, but we should treat ourselves as toddlers to attain the healthy sleep needed.

Here are some steps to help you become a smarter sleeper:

  • Consume more natural light throughout the day. Morning sun, noon sun, and dusk. Since most of you are in school, try to sit by a window. When your body sees the sun, it helps it to know which hormones to produce.

  • Limit exposure to electronic devices at night. Try to have them off an hour before bedtime. If this isn’t an option for you, be sure to wear blue light blockers.

  • Eliminate afternoon caffeine. Most of you will say that you don’t drink coffee, however, it is important to note that caffeine can be found in some surprising sources such as teas, chocolate, ice cream, granola/snack bars, decaf coffee, soda, and certain Propel and Vitamin water flavors. Make sure that you read the label before you just consume

Restful sleep is imperative to restorative health. You can’t have good health without good sleep, and I will mention that while 7 is recommended, I’ve known plenty of people who regularly get 6 hours and are perfectly healthy. I think consistency is the most important key!