AUTUMN 2014

HOURS OF OPERATION

Monday to Friday - 5.30am to 9pm

Saturday, Sunday and public holidays - 7am to 7pmClosed Christmas Day and Good Friday

A managed facility of North Sydney Council

FROM THE FACILITY MANAGEMENT AND STAFFHello and a very warm welcome to the Laptimes North Sydney Olympic Pool and Lane 9 Gym newsletter. Autumn is here, school has gone back and we have just finished our carnival season. It’s busy, busy, busy and we love it.

Since the last newsletter, there has been much going on. The Cogen unit had its long-awaited launch on Australia Day and is now fully operational. We have a new Lane 9 Gym Coordinator, Leah. Please introduce yourself and make her welcome. Feel free to discuss any training questions or gym-related queries with her. The Badger Swim School has been achieving some great competition results… all that hard work and training is paying off, so congratulations to them all.

As part of the facility’s management team, I am always excited to bring you Lap Times and thank all our pool staff, Council staff, swim clubs and customers who have provided valuable input.

We welcome customer feedback so please do not hesitate to talk to any of our friendly staff. We hope you enjoy our newsletter as much as we enjoy bringing it to you.

From all the staff here at the North Sydney Olympic Pool and Lane 9 Gymnasium we wish all our customers a great and Happy Easter.

Yours in health

Cosi

Council is changing its Park & Swim scheme to make it even easier to claim up to two hours free parking when you use North Sydney Olympic Pool and its facilities.

Park & Swim users will still get up to 2 hours free parking per day.

To use the new system, simply:

1. Park at a designated Park & Swim meter in Alfred Street South (see map)

2. Pay for parking at the meter with your credit card - NO CASH ACCEPTED.

3. Once inside the pool complex, insert the same credit card into one of the parking meters near Pool Reception. You have two hours from the time you parked to do this

4. Your parking fee will be automatically refunded onto your credit card. Under the new system, there’s no need to register your credit card or any of your details with pool staff. The new system is expected to go live at the end of March or beginning of April. Until then, the current Park & Swim

4688

refund system will be in place. Look out for signs at the Pool announcing the start of the new Park & Swim system.

Terms and Conditions apply. For more information see Council’s website www.northsydney.nsw.gov.au

FOR MORE INFORMATION, PLEASE ASK FOR A BROCHURE FROM OUR RECEPTION STAFF

lapt imes www.northsydney.nsw.gov.aulapt imes www.northsydney.nsw.gov.au

North Sydney Olympic Pool has turned green but don’t worry we’re not talking about the colour of the water. The pool is being powered by green energy coming from our new cogeneration unit (cogen) which was launched on Australia Day.

The cogen allows us to produce our own energy on-site at the pool using natural gas. It’s shrinking the pool’s carbon footprint and increasing the facility’s energy efficiency.

The $650,000 unit was funded by a $317,000 grant from the Australian Government’s Community Energy Efficiency Program. The remainder of the project was funded by Council’s environmental levy.

The system is capable of generating up to 450,000kWh of energy per annum. That’s enough energy to make around 18 million cups of tea. It will provide 30 per cent of the pool’s power needs and save Council almost $60,000 a year on electricity bills.

AUSTRALIAN FIRST AT NORTH SYDNEY OLYMPIC POOL

The cogen will also reduce Council’s greenhouse gas emissions by 367 tonnes a year which is equivalent to removing 72 cars off the road.

Visitors to the pool probably won’t notice the cogen unit because it’s in a noise-proof plant room in the mezzanine area. For more information, view our video: www.northsydney.nsw.gov.au/cogen*The views expressed herein are not necessarily the views of the Commonwealth of Australia, and the Commonwealth does not accept responsibility for any information or advice contained herein.

AUSTRALIA DAYThank you all for coming and joining in the fun and the celebrations on the harbour foreshore on Australia Day. Hope you all had as much fun as we did.

lapt imes www.northsydney.nsw.gov.au

12 OF THE BEST DIET TIPS:1. Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

2. Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

3. Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger and ask am I actually hungry? When you’re done eating, you should feel better -- not stuffed, bloated, or tired. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

4. Be choosy about night time snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack.

5. Enjoy your favourite foods.

Instead of cutting out your favourite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

6. Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging. Try dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

7. Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

8. Spice it up.

Add spices or chillies to your food for a flavour boost that can help you feel satisfied and increase your metabolism.

9. Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

10. Swap a cup of pasta for a cup of vegetables.

Simply eating less pasta or bread and more veggies could help you shift those few extra kilograms you’ve been wanting to lose.

11. Use non-food alternatives to cope with stress.

Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you e.g. listening to music.

12. Be physically active.

Focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

For any other tips and help please feel free to talk to any of our friendly gym staff.

THURSDAY 17 APRIL

AQUA

8am-8.45am Aqua

9am-9.45am Aqua

AEROBICS

9.15am-10am Pilates

10.15am-11am Pilates

CENTRE CLOSES AT 7PM

FRIDAY 18 APRILCENTRE CLOSED

SATURDAY 19 APRILNO CLASSES

MONDAY 21 APRILPUBLIC HOLIDAY

(NO CLASSES)

TUESDAY 22 APRILNormal Timetable resumes

EASTER CLASSES 17 APRIL - 21 APRIL

GYM NEWS

lapt imes www.northsydney.nsw.gov.aulapt imes www.northsydney.nsw.gov.au

If you are looking for something different and are sick of travelling up the black line why not compete in an ocean swim. Here are a few swims for you to choose from. If you would like further information visit www.oceanswim.com or check out the flyers at reception.

MARCH 2014

22/03: Across The Lake Swims1km, 3.8km, Lake Macquarie

22/03: Tour of Buoys Dash for Cash 1km, 2km, Long Reef

23/03: The Surf Swim, 750m1.5km, 9km Dee Why

23/03: Shark Island Swim Classic1km, 2.3km, Cronulla

23/03: Goal Break Swims, 200m, 700m, 2.6km and 3 x relaySouth West Rocks

29/03: Wollongong Ocean and Basin Swims, 350m, 800m, 2km, Wollongong

30/03: Coffs Ocean Swims150m,300m, 600m, 2kmCoffs Harbour

30/03: North Steyne Ocean Swims1km, 2.8km, Dash for CashNorth Steyne

APRIL 2014

06/04: Shellharbour

13/04: Mollymook Ocean Swim500m, 2km, Mollymook

19/04: Tilbury Classic, 1.9km, Nowra Culburra

20/04: Rock to Rock Swim1.5km, Pacific Palms

26/04: Copeton Dam Swims600m, 2km, 5km, Inverell

27/04: South Curl Curl Ocean Swim2km, South Curl Curl

MAY 2014

04/05: Byron Bay Ocean Swim Classic 800m, 2.3km, Byron Bay

04/05: Turimetta-Warriewood Ocean Swims200m Dash for Cash, 2.2kmWarriewood

18/05: South Head Roughwater Swim10km, South Head

OCEAN SWIMS NSW March – May 2014

NEWS FLASH

Good news to reportA massive congratulations to our Operations Coordinator Scott and his beautiful wife Tammy on the birth of their first child. On 4 February they had a healthy and happy baby boy named Tucker, weighing in at 3.195kg. I can report that he is healthy, happy and super settled into his new home. Tam is loving her little man and Scott is pretty chuffed too.

A wonderful customer, Jim brought this in for us after a discussion we had on ageing and being forgetful. We loved it and thought we’d share it with you all....enjoy

As I was lying in bed pondering the problems of the world, I rapidly realised that I don’t really care too much anymore. It’s the tortoise life for me soon.

1. If walking is good for your health, the postman would be immortal.

2. A whale swims all day, only eats fish, drinks water, and still it is fat.

3. A rabbit runs and hops and only lives 15 years.

4. A tortoise doesn’t run and does nothing, yet it lives for 150 years.

And you tell me to exercise? I don’t think so.

Some Senior ThoughtsJust grant me the senility to forget the people I never liked, the good fortune to run into the ones I do, and the eyesight to tell the difference.

Now that I’m older here’s what I’ve discovered:

1. I started out with nothing, and I still have most of it.

2. My wild oats have turned into prunes and all-bran.

SENIOR THOUGHTS3. I finally got my head together, and now

my body is falling apart.

4. Funny, I don’t remember being absent-minded.

5. Funny, I don’t remember being absent-minded.

6. If all is not lost, where is it?

7. It is easier to get older than it is to get wiser.

8. I wish the buck stopped here; I sure could use a few.

9. It’s hard to make a comeback when you haven’t been anywhere.

10. The only time the world beats a path to your door is when you’re in the bathroom.

11. If God wanted me to touch my toes, he’d have put them on my knees.

12. When I’m finally holding all the cards, why does everyone want to play chess?

13. It’s not hard to meet expenses . . . they’re everywhere.

14. The only difference between a rut and a grave is the depth.

15. These days, I spend a lot of time thinking about the hereafter... I go somewhere to get something and then wonder what I’m hereafter.

16. Funny, I don’t remember being absent-minded.

lapt imes www.northsydney.nsw.gov.au

Recent US research has shown that 98 per cent of recreational swimmers do not gain the aerobic fi tness that they expect from swimming. The reason for this is because we do not swim well. In one of the studies, it took untrained, recreational swimmers 50 per cent more oxygen to achieve the same speed doing freestyle as a trained swimmer. This is the reason many of us get to the end and are gasping for air. With most sports, regular practice ensures improvement, but with swimming it is diff erent. You can swim for years and never get any better. This is because swimming is all about technique. If you improve your technique not only will you fi nd swimming to be more enjoyable, you will swim faster and reap the fi tness benefi ts.

There are many things that swimmers can do to improve and swim better. This list of tips will help you to improve your swimming. The fi rst step is to get out of the offi ce, off the sofa and into the pool.

1. Swim frequentlyYou need to swim at least three times

per week to gain any improvement. If you don’t, you lose the feel of the water and your technique will begin to deteriorate. You could be doing great swim sessions a couple of times a week, but that is not enough if you want to improve. If you have an option of four shorter swim sessions or two longer sessions per week, swimmers usually seem to do better when they swim more frequently as opposed to one long session once or twice a week.

2. TechniqueMaintain the best possible technique

at all speeds during your swim. If you try to swim faster with bad technique you are just wasting energy and could injure yourself. You may be getting a good cardio work out, getting your heart rate up but you will not be helping yourself become a better swimmer. If you focus on technique, then you can build in speed, endurance, power and everything else.

3. Body PositionThe position of your body when you

swim is so important; it is probably one of the key elements of all swim strokes. If your body position or body alignment is slightly off , it means you could have your head in one position, your hips low, and your feet may be dragging nearer to the pool bottom.

The core muscles in your trunk should be engaged to prevent back arching and to enable the body to roll. There is no doubt that objects that are tall, long, thin and streamlined move more effi ciently in water. Having an awareness of being tall and long in the water while swimming is important and will help produce a more effi cient swim movement.

4. BreathingAnother important aspect is breathing.

Freestyle is a great training stroke; try

breathing on every third stroke bi-laterally. When you breathe just keep your head still and breathe with the roll of your shoulder to the side, three strokes and breathe nicely to the other side, just in line with the shoulder moving. With breaststroke though, just breathe with the stroke, and breathe every stroke. Remember, DON’T hold your breath. Breathe out slowly to boost buoyancy, rather than forcibly exhaling.

5. Kicking TechniqueMany people make the mistake of not

kicking hard enough and their feet are two feet under the surface of the water. You need to have a nice, long, strong kick, keeping the feet and legs in line with the body. Kick from the hips and remember to relax your knees, your ankles should be fl oppy, pointed toes, not rigid and think of slapping the water surface. Flexed stiff ankles and feet could cause you to go backwards. Think fast feet, fl oppy ankles.

6. Head PositionIt is important to know the correct

head positioning, not too low or too high. The water level should be in line with the edge of your swimming cap, roughly half way down your forehead. When you turn your head you should not be looking too far up or down, just in line with the body.

7. Hand positionMany people wonder whether your

hands should be closed or open when swimming freestyle. They should be closed, but not tightly, just enough so you form a web type eff ect. You don’t want them too wide or the water just slips through them. Keep your fi ngertips down when pulling through the water.

8. Build Up SlowlyRemember, it is important to build up

gradually. That way you will gain a lot more fi tness, feel better about your swimming, improve, and get faster and stronger. Once or twice a week try to do part of your swim session with an extra eff ort. Try going harder and mix it in with your technique work.

9. DrillsMost swimmers have learned some

form of freestyle, but not many can appear to swim as eff ortlessly as world record holders or Olympic swimmers. But there are ways to move yourself closer to their form; refi ne your freestyle with technique drills. Swimming technique drills are specifi c movements, done repetitively, to get your technique on track. They can help you become more effi cient and they can help you become a faster swimmer. Generally included in all workouts, most coaches feel that you can never do enough technique work. You should include some in your workouts, too.

10. ConsistencyThe key to it all is to take the above

tips and practice them consistently.... every swim session, every day and every week. Consistency will give you the chance to achieve your goals. We are all creatures of habit; if we do something repeatedly it will become a habit. If we practise doing things consistently and well in training, then these also will become a habit.

Finally, one option to consider is to attend some stroke correction classes. Contact the Badger Swim School on 9966 1551, www.badgerswimschool.com or pop into their offi ce near the pool reception.

10 TIPS TO SWIM BETTER

g g ptimes a week but that is not enough if you the other side, just in line with the shoulderk bwant to improve. If you have an option of four moving. With breaststroke though, just provshorter swim sessions or two longer sessions reathe with the stroke, and breathe every

stroke Remember DON’T hold o r breathper week, swimmers usually seem to do better en they swim more frequently as opposed Breathe out slowly to boost buoyancy, rather

to one long session once or twice a week. than forcibly exhaling.ong ses

lapt imes www.northsydney.nsw.gov.au

SHADE STRUCTURE AT NORTH SYDNEY OLYMPIC POOLThe temporary shade structure over the 50m pool grandstand has been installed for the duration of the 2014 school swimming carnival period (31 January-11 March) to ensure there is an appropriate amount of shade to protect the public, residents, spectators and especially children.

The decision to install the shades was made by Council at its meeting on the 18 November. The Council has also decided that if need be it will pursue a DA for a more permanent structure until the redevelopment of North Sydney Olympic Pool is undertaken.

The current shade structure has been hired and installed by a contract supplier.

The structure provides full sun shade protection beneath the canopy until approximately 3pm.

BADGER SWIM SCHOOLAs the last issue of Lap Times went to print, the Badger Swim School had a group from the squads in Melbourne competing at the 2014 Victorian Age Swimming Championships.

Now the news is through and congratulations go out to Steve Badger and his team. Two swimmers qualified for the Australian National Age Championships - Charlotte McKewen and Ari Bauchineer. Keep up the hard work and good luck. Steve also had eight finalists, which is a fantastic result considering only two non-Victorians are allowed in each final.

On another note: in the last issue we told you about the amazing results swimmers were achieving in the open water competitions. They are hoping to follow this up with four swimmers competing in the National Open Water Championships in Geelong. Liam Thomson and Molly Fisher are both

competing in the 5km and 10km double, while Sean Thomson and Natasha Jepson are both competing in the 5km. Good luck to everyone; we will post the results in the next issue of Lap Times.

If you are interested in joining a squad, having stroke correction or learn to swim lessons please come in and talk to the Badger Swim School receptionist. It does not matter how old or young you are, they cater for everyone.

Remember, when coming to the pool for lessons or squad training, everyone entering the facility will need to pay the pool entry fee – adults squads/ lesson $7.10, spectators $2.20, children 5 and over $3.50, children under 5 free.

To book please phone the swim school office on 9966 1551, come into the office or email badgerswimschool@bigpond.com Please check the website for more details www.badgerswimschool.com

POOL WALL WORKSThe pool’s art deco wall, which was built in 1935, is being given some additional support to ensure it remains stable.

The work will include creating additional anchors in the bedrock beneath the wall and stiffening the archways with steelwork. This will be painted to match the existing bronze framing on the glazing. The work has been approved by Council’s heritage planner.

There will be no drilling between midday and 2pm. The work will begin in early April and is expected to take 10 weeks.

LAP LANE AVAILABILITYWe are happy to report we now have both the 50m and 25m pool lap lane availability up on the website, www.northsydney.nsw.gov.au

It has been a long time coming and we home this is of great benefit to all.

Lap lane availability is posted for the week ahead only and is subject to change without notice. Please contact the pool reception on 9955 2309 to confirm.

lapt imes www.northsydney.nsw.gov.au

STAFF PROFILE

Name Leah

Position Health and fitness coordinator at North Sydney Olympic Pool and Lane 9 Gym.

Qualifications Bachelor of Sports Management, Diploma of Fitness, Advanced boxing certificate, Level 1 coaching certificate.

Quote to live by The only thing standing between you and your goals is the made up story you keep telling yourself as to why you can’t achieve it.

Favourite sport Gymnastics

Greatest achievement Dux at university/ level 6 state champion gymnastics.

Favourite colour Purple

Favourite food Apple crumble yogurt (yum!)

Favourite movie Taken

Favourite song Where is the love: Black Eyed Peas

What does your exercise routine consist of Running - generally training for an event eg half marathon, but at the moment just general cardio and body weight exercises as I have been recovering from a calf tear.

Favourite exercise All sports: gymnastics and team sports such as touch football and netball.

Advice for people starting a new exercise program Start slowly and build, just take one step at a time rather than jumping in the deep end.

With children going back to school

here’s a great recipe for an easy,

moist and melt in the mouth muffin,

perfect for the children’s lunch box.

Preparation Time : 10 minutes

Cooking Time : 30 minutes

Makes : 12

INGREDIENTS

1 ½ cups natural muesli, one with grains and fruit

1 cup wholemeal flour, sifted

1 ½ tsp baking powder

1 cup sugar

1 cup grated apple

½ cup sultanas

1 egg, lightly beaten

1/3 cup oil

1 cup soy milk

METHOD

Place muesli, sifted flour, baking powder, sugar, apple and sultanas in

a large bowl.

In a separate bowl combine egg, oil and soy milk.

Add liquid ingredients to the dry ingredients and mix gently until just combined.

Spoon mixture into a lightly greased muffin tins.

Bake in a moderate hot oven (190 celcius) for 30 minutes or until lightly golden.

Nutritional Information: per serve

Kilojoules 850kj, Calories 205cal, Protein 4g Total Fat 8g, Carbohydrate 30g, Sodium 77mg Pottassium 150mg, Calcium 49mg, Iron 1.3mg Fibre 3.2g

Enjoy

APPLE MUESLI MUFFINS

RECIPE

JOKESHere are some jokes and riddles to put a smile on your face.

Q: What do you call a cat in the desert ?

A: Sandy Claws

Q: What starts with T, ends with T and is full of T?

A: A teapot

Q: What do dogs and trees have in common?

A: Bark

QUOTES TO LIVE BY“Don’t practise until you get it right. Practise until you can’t get it wrong” Unknown

“The first thing is to love your sport. Never do it to please someone else. It has to be yours.” Peggy Fleming, gold medalist in figure skating in 1968

“Nothing is impossible. With so many people saying it couldn’t be done, all it takes is an imagination.” Michael Phelps, U.S. gold medalist in swimming

My favourite quote at the moment ....

“ Live, Laugh, Love “

HOURS OF OPERATION EASTER

Pool & Lane 9 GymnasiumThursday 17 April (early close) 5.30am - 7pm

Good Friday 18 April Closed

Easter Saturday 19 April 7am - 7pm

Easter Sunday 20 April 7am - 7pm

Easter Monday 21 April 7am - 7pmNormal hours resume Tuesday 22 April.

Aqua & Gym Aerobic ClassesClasses will operate on a modified timetable. Please check page 3 for class details. Normal class timetable will resume on Tuesday 22 April.

Crèche

The crèche facility will be closed on Friday 18 April and Monday 21 April.

The staff of the North Sydney Olympic Pool wish

all our customers a safe and enjoyable Easter.