breakaways newsletter - december edition

8/10/2019 Breakaways Newsletter - December Edition

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December 2014

Breakaways NewsB r e a k a w a y s N e t b a l l C l u b I n c H e r v e y B a y

Sign- on Day14th February 2015

Association and Club feesmust be paid on/by signon day.

2015 FEES

1118+ yrs (& over) $175

810 yrs $135

57yrs $95

Non Playing Member $45

GET STARTED voucher applications for round 5 open 2ndFebruary 2015.

If you intend on paying fees using the voucher, we stronglyrecommend you apply immediately. This is to ensure yourapplication is processed and a voucher is received prior tosign on day.

Please ensure you print your voucher and bring with you onsign on day. It must be presented on the day.

Any balance outstanding on your fee must be paid on sign-on day.

For more information on the funding, eligibilityand the application process, please click here . Start paying your 2015 fees now

We now have an instalment option available.

No minimum instalment payment required.

EFT detailsBSB 034136 A/C 190494 (As a reference,please use first 4 digits of your surname followed by 2015.eg. SMIT2015) and email copy of receipt to breaka-

[email protected]. Any over-payments will be reimbursed.

On behalf of the Committee, we wish all our Breakaways club members and their families a Merry Christmas and Happy New Year.We hope your day is surrounded with family and friends..filled with fun, love, laughter and lots ofcelebration.


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Page 2 Breakaways News

BEFORE TRAINING OR GAME DAYThe aim is to start any exercise session or competitionwell hydrated. This requires drinking regularly throughoutthe day leading up to training or competition. Encouragea drink with all meals and snacks. Immediately beforethe training or competition begins, players should aim to

consume 200-300 ml of fluid. This not only helps withhydration, but also prepares the stomach for acceptingfluids throughout the game.

The pre-event/training meal needs to provide fuel 2 to 4hours prior to the game, so it needs to include somecarbohydrate, a source of protein and make sure thereare some fluids with the meal too.

Some suitable examples of pre event meals:

Breakfast cereal with low fat milk

Canned spaghetti on toast

Pasta with tomato-based sauce

Toasted ham and tomato sandwich

Fruit or fruit salad

WHAT ABOUT RECOVERY

There are three golden rules in recovery nutrition:

Refuel muscle glycogen (carbohydrate stores)

Repair muscle tissue (for maintenance & develop-ment)

Rehydrate - replace fluids and salts lost through

sweatThis means that recovery meals and snacks must containcarbohydrate (fuel), some protein (for muscle repair and/or gains) and plenty of fluids to replace sweat losses.

The first step is to have a recovery snack (containingall of the above) within 30 minutes of finishing a gameor training session.

Some recovery snack suggestions include:

A vegemite & cheese sandwich + fluids

Fruit salad + yoghurt + fluids A salad roll/wrap + fluids

Banana/fruit smoothie

Soup-in-a-cup + bread roll + slice cheese

Be prepared - players should have these snacks readyto go so they dont rely on the venue to provide asuitable snack (because pies and lollies are not!).

This snack should be followed up by a moresubstantial meal within 3 to 4 hours after finishingexercise. Again, it needs to contain carbohydrates andprotein. Some suggestions for a recovery meal in-clude:

Baked beans/spaghetti on toast

Pasta with a low-fat bolognaise sauce

Rice with a low-fat tomato-based chicken curry

Thai noodle salad with lean beef + fluids

Grilled chicken breast with potato + veggies

Jacket potato with low-fat fillings

Rehydration is vital after exercise and it is important tomonitor fluid losses after a game or training session.

SPORT & NUTRITION

This article has been extracted from the Sports Dieticians Australia Food For YourSport.

RILLThrow, Meet, Catch, Turn and Pass...

portplana great websiteobtain drills for allpes of sport.

oaches and TeamManagers for 2015 will be

ven full access to thiste once appointed.

This drill was extracted from theSportplan websiteSportplan

Dont forget that you can support the Breakaways Netball Club byshopping at AMart Sports. Under the Community Kickbacksprogram, Breakaways earns 5% of your purchases at AMartSports as in-store credit to spend on our club equipment. If yourealready a member, dont forget to swipe your card when making apurchase. If you havent joined yet, all you need to do is joinTeam AMart @ teamamart.com.au or in store, select our Clubfrom the list of participating groups and swipe your loyalty cardevery time you make a purchase at AMart Sports. You'll receiveaccess to great member prices and other initiatives and our Clubwill receive a 5% credit. Thanks for your support.


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Page 3 Breakaways News

B M O D D I E S B I B T O V I P

M R N E T B A L L S T E P E R A

S E E M I T R A I N I N G E L S

E G T A Q U A R T E R T R L R SM A T Y K K C A T T A L A O G E

A N A C O A C H I A N B H B C S

G A R D R A W A T C U R T S B O

O M P L A Y D A Y A D R U T A S

A T T A C K R H Y D E F E N C E

L E B U M P I R E S R W A T E R

K A A N Z O L N R C E C N U O B

E M S I O H L O T O S D I V T N

E S E G N I W S N R O S I V M I P L A Y E R S A E E L T S I H W

E B R E A K A E C R E P L A Y S

R R E T O O H S O G T E S T E N

WIN A POLO SHIRT..Complete the find-a-word and find Santa to enter the draw to WIN a polo shirt. Email your answers to [email protected]. Your second opportunity to WIN the polo will be in our February Newsletter and announced at sign-on day.

ANZ

ATTACK

AWARD

BALL

BASE

BIBS

BOUNCE

BREAK

BREAKAWAYS

CENTRE

COACH

DEFENCE

DIV

DRAG

DRILL

GAMES

GOAL ATTACK

GOAL KEEPER

HBNAI

HOP

LOBS

MANAGER

MODDIES

NETBALL

NET SET GO

NETTA

OBSTRUCT

PASSES

PIVOT

PLAY

PLAYERS

QUARTER

REP

REPLAY

SATURDAY

SEASON

SCORER

SHOOTER

STEP

TEAMS

TENT

TIME

TRAINING

UMPIRES

VISOR

WATER- WHISTLE

WIN

WING

ZONE

F i n d t h i s S a n t a ?

The remaining letters spellout the winning word

Find Santa(picture above) inthis photo and letus know where is.


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BREAKAWAYS 2014BREAKAWAYS 2014


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PO Box 704HERVEY BAY QLD 4655

Breakaways NetballClub Inc Hervey Bay

E-mail: [email protected]

Your feedback is important to us. Dont hesitate to email us your ideas. Together we can make a change.

The Committee...

Thank you to all our sponsorsfor your wonderful support in 2014.

President: Kylee Pitt (ph: 0406 440 771)

Vice President: Mel Aird (ph: 0439 666 566)

Secretary: Tamara Loveridge (ph: 0457 800 241)

Treasurer: Shani Mitchell (ph: 0403 215 737)

Registrar: Tracy Sciacca (ph: 0438 257 555)

The Breakaways Hervey Bay group page will close as of 31stDecember and replaced by The Breakaways Netball ClubHervey Bay "like page".

To ensure you are receiving the most up to date informationfrom our Club, please make sure you have liked our "like page.

To visually see the difference between the pages, the old page hasthe green logo. The new like page logo is the Breakaways logo

you see on this page.

To save any confusion, we strongly recommend youdelete/remove the group page from your facebook profile.

Why is Cinderella so bad at netball?

Because she has a pumpkin for a coach and she runs away from the ball

breakaways newsletter - december edition

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