THE JENKS TROJAN WAVE DECEMBER 2014

Volume I Issue III

Coaches Corner:

Hello To All, What a great group of people to be around sharing knowledge and experience. I can truly say that this is the best part of my day. The coaching staff, parents and of course swimmers make for a very

enthusiastic environment. My topic for the month is on what our swimmers need to eat to achieve optimal performance. This is something that needs to be practiced all season long. While chips are handy and pizza at the concession stand is fast, lets leave that kind of food for the non-swimmers. I am providing some basic information from USA

swimming to help remind swimmers what nutrients they need to focus on.

First of all, water. Water needs to be consumed all day long, not just during practice and meets. Many times swimmers do not realize how

much water they are using during practice because they do not feel the sweat like in most sports. So hydrate consistently.

The number one nutrient that provides our bodies with energy is carbohydrates. The body needs these to be able to training to the

maximum capacity as well as to compete at the highest level. Before practice or a meet, it is important to eat. It does not have to be a large meal, but USA swimming recommends at least 100 grams of

carbohydrates. Here are some ideas: -1c low fat yogurt, 1 banana & 1c of orange juice

-1 turkey sandwich & 1c applesauce -8 oz skim milk, 1 apple, 2 slices of whole grain bread

Some snacks for meets include fruit, nuts, water and a sports drink. After practice, chocolate milk, proteins and carbs will replenish the

body. Lets make sure our swimmers and fueled properly so they can finish hard to the wall!

Regards, Coach Nadine

QUOTE of the MONTH:

Swimming: From the outside looking in, you can’t understand it. From the inside looking out, you can’t explain it.

-- Unknown

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NOTES FROM THE PRESIDENT………… As we enter the hol iday season o f Thanksgiving and Christmas, the Advisory Council would like to take this opportunity to give

our own Thanks!

First, thank you to the PARENTS for choosing our program and entrusting your swimmers to our s taff and coaches. We

strive to meet your standards everyday; i f you have questions or concerns, p lease let us know. We value your ideas and

suggestions. Thank you for the many hours of volunteering in so many ways so that we can run the best meet in the state .

We also want to thank our COACHES for the fantastic job they do in help ing our athletes become faster swimmers. They give

countles s hours of time and instruct ion to our kids at both pract ice and at meets and we are grateful to you.

Thank you to our friends at JENKS COMMUNITY EDUCATION who have supported us over the years and

continue to support us in al l the activities we pursue through aquatic instruction. George, Natalie, Tracy, Alice , Kel ly and

Roger , we apprec iate you!

Last ly, thank you to our SWIMMERS who come to the pool and work hard day in and day out. It take a lot o f dedication and commitment to be a swimmer and those habits will carry

into l i fe .

So from all of us on the Advisory Council , THANK YOU and Happy Holidays !

Karen Grundy

SWIMMERS of the MONTH:

These swimmers have been nominated by their coaches

for their dedication, leadership, work ethic

enthusiasm, and team spirit! CONGRATULATIONS to the

following swimmers:

SENIOR: Daniel Thng

ADVANCED: Hope Stuckey & Austin Sung

AGE GROUP: Eliya Cromer & Ryan

Short

NOVICE: Kendall Ferguson

SPECIAL HONOR: JTSC would like to again

congratulate senior swimmer Bryan Lee for being a finalist for the Wendy’s Heisman

Award. This honor is given to those student/athletes who excel both in the

classroom and in athletics! We are so proud that Bryan represents JTSC!

JENKS COMMUNITY FOOD BANK: We would like to thank our team for the amazing support of

the food drive. In total, we collected 307 items that will help feed hungry people this

Holiday season!

Age Group-134 items Seniors- 81 items Masters-45 items

Advanced- 41 items Novice- 6 items

THANK YOU JTSC!!

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Happy Birthday….

Drew Baker

Alejandro Bello

Ali Benar

Mikiah Blakely

Cameryn Bliss

Dylan Borchert

Kailey Brown

Andreas Chatzigiannidis

Naomi Curtis

Ethan Edwards

Ethan Felts

Britton Garcia

Gabriel Garrett

Lily Hall

Christopher Jin

Raven Johnson

Tanvi Kelkar

Emma Latta

Yosep Lazar

Elise Martin

Maddy Murphy

Aidan O ’Guin

Kate Robinson

Courty Roelofsen

Paul Song

Daniel Thng

Jenna Vann

UPCOMING EVENTS….

12/2: Park & Rec Champs (10 & Under)

12/4: Park & Rec Champs (11 & Up)

12/5-7: COR “A” Meet (Texas)

12/5-7: Stars of Winter (Bartlesville)

12/12: JTSC CHRISTMAS PARTY

12/18-21: Elite Pro Am

VERY IMPORTANT NOTE REGARDING ENTRIES for SWIM MEETS: Entries for ALL USA meets, are always due 15 days prior to the event. Please be sure

to pay attention to these dates so your swimmer does not miss a chance to participate in a meet!!!

CHRISTMAS BREAK SCHEDULE:

We will be having practices over the Holiday break:

Mon, Tues, Fri & Sat- December 22nd, 23rd, 26th &27th

& Mon, Tues, Fri & Sat-December 29th, 30th, January 2nd & 3rd

NOVICE: 9:00-10:00 am

AGE GROUP: 8:30-10:00 am

ADVANCED: 8:00-10:00 am

SENIORS: 7:30-10:00 am

National Record

IN THE NEWS……. 5 Bad Eating Habits Swimmers Must Break 11/11/2014 A habit is a regular tendency that is hard to give up. When it comes to food and eating, there are good habits and there are bad ones. Good eating habits promote health, overall wellness, and may even optimize swimming performance. Bad habits, on the other hand, may get in the way of athletic performance and future potential. Here are some of the bad eating habits I see among young swimmers: Skipping Breakfast It’s estimated that about 20% of kids (9-13 years) and 36% of teens (14-18 years) skip breakfast. The reasons vary, but in the case of the swimmer, they include running short on time in the morning, not feeling hungry, or eating too much the night before, which can suppress hunger in the morning. Swimmers need breakfast, not only for revving up their engine (metabolism), but also for paying attention in school, meeting important nutrient requirements, and feeling energized throughout the day. Breakfast kicks everything in motion—the swimmers “engine,” and his brain—so skipping it is a habit that needs to be broken. Don’t be picky about a full course meal! Almost anything for breakfast is better than nothing. Try a smoothie, instant oatmeal, a handful of nuts and cereal, a bar, or even a box of flavored milk. Light-loading Lunch Some swimmers are “watching their weight,” and in doing so may think it’s healthy to opt for a salad or a cup of soup for lunch, or maybe a sandwich and nothing else. This uber-healthy approach, which sounds like a good (and healthy) idea, really doesn’t work, especially if after-school training is on the horizon. Lunch is the meal that loads the swimmer’s body with essential carbs and protein (as well as other nutrients) for training. So a salad or broth-based soup won’t cut it, but a sandwich or wrap on whole grain bread served with a cup of soup and fresh fruit would be ideal. Overeating Later (after school, practice, and late at night) When the swimmer skips or light-loads on eating earlier in the day, he is bound to experience significant hunger, eventually. After school or practice, or even after a full dinner, hunger may rear its ugly head, and the swimmer may overeat, and perhaps even binge (eat a large amount of food in a short period of time). Overeating can cause unwanted weight gain, and if done at night, may interfere with the morning appetite, and disturb a healthy rhythm of eating during the day. Back-loading calories at the end of the day robs the swimmer’s body of needed nutrients for training and learning at school when he needs it most—during the day! Eating the Wrong Food Candy, sweet muffins, chocolate-coated granola bars, chips, and cookies are the wrong foods for swimmers to be snacking on, or eating routinely. Once in a while, on a non-training day, or in the context of other healthy foods is acceptable, but relying on unhealthy foods to sustain a training program or competition is silly. While these foods can fit in to the swimmer’s diet, their role should be minimal. For example, one or two regular portions of sweets can fit into the swimmer’s diet without crashing it, however, eating a chocolate chip muffin for breakfast, a big cookie and chips at lunch, popping Skittles throughout practice or competition, and finishing the day with ice cream or fried food is a bad idea, and a blossoming bad habit. Eating the right foods, and downsizing the wrong foods, is an area where many young swimmers can do better. Forgetting Fluids A headache, feeling tired, and a sense of hunger may be signs of poor drinking habits. True, dehydration is common among young athletes and stems from getting behind in fluid consumption. Prepping for practice takes place all day, from eating nutritious, juicy food to drinking enough water or other beverages. Some swimmers forget to drink, and play catch-up at practice, which is hard to do. Ideally, swimmers should drink fluids all day (preferably water, milk or small amounts of 100% juice), come to practice with water or a sports drink, drink throughout training, and replenish with more fluids during their recovery and the rest of the day. Don’t let these bad eating habits curbside the swimmer’s hard work in and out of the pool! Jill Castle, MS, RDN is a childhood nutrition expert and co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (www.fearlessfeeding.com). She is the creator of Just The Right Byte (www.justtherightbyte.com), and is working on her next book, entitled Eat Like a Champion: Performance Nutrition for Your Young Athlete. She lives with her husband and four children in New Canaan, CT.

2014-2015 JENKS TROJANS ADVISORY BOARD Karen Grundy Emily Forbes Jessica Fenton John Eaton

PRESIDENT VICE-PRESIDENT SECRETARY TREASURER

karengrundy@cox.net Emily.forbes@hilti.com Jessica@southsidemowers.com John.eaton@ey.com

Belinda Packard Natalie Wilson Diego Henao George Villarreal

REPORTER BOOKKEEPER HEAD COACH AQUATIC CENTER DIRECTOR

jbpackard@cox.net swimclub@jenksps.org Diego.Henao@jenksps.org George.Villarreal@jenksps.org