Youth Survivor Wind Up

April 14th, 2019

Our ‘tribes’ had to make up a tribe name using the 17 let­ters of MULLALOOSLSCYOUTH, then paint their flag and don their war paint ready for chal­lenges such as: “I’m Hun­gry” dis­gust­ing food chal­lenge where they were asked to eat Ana­con­das Eye­balls and oth­er fun treats; “Slip­pery when wet” fill­ing up a con­tain­er using just a spoon; “Don’t Bug Me” fish­ing bugs out of jel­ly with their feet and oth­er excit­ing stuff!

Thanks to the par­ents who helped with the burg­er prepa­ra­tion to feed our starv­ing sur­vivors. Well done to our tribes!

Shout out to Aman­da Lee for organ­is­ing our Youth Sur­vivor Wind Up!


April 13th, 2019

Check the action in our image library HERE


Great effort from our four youth com­peti­tors at the Youth Aussies in QLD at Broad­beach on 30–31 March.

Semi-finals in youth R&R for Edie Bush­by and Sophie Mills with coach Paul Brier­ley. Big thanks to BP Work­shop Mul­laloo for their val­ued sup­port!

Tom Har­vey and Luke McChord tack­led some tough surf con­di­tions in their indi­vid­ual events, whilst no finals made – the expe­ri­ence alone – price­less!

Thanks to our ground sup­port par­ents Dara Mills, Sasha Bush­by, Lyn­da and Mark Har­vey for all their on-beach sup­port and coor­di­na­tion over the week­end.


Awe­some effort from a day­long event ear­ly in the week – Neve Macleod came 5th in the u17 Cham­pi­on Life­saver Aussie Final!!

DAY 1, Wednes­day – Edie Bush­by and Sophie Mills came 8th in the Aussies Final for the u15 First Aid. Neve Macleod got through to semi-finals in U17 female surf race. Har­ry Jones had some chal­leng­ing con­di­tions in his u19 Iron­man, not mak­ing through to finals. Tough con­di­tions, huge north­ern drift and wind squalls had most of the female and some of the u17 events can­celled this day. But a good day and team din­ner were had!

DAY 2, Thurs­day – Soraya Lee qual­i­fied for the U19 surf race final. U17 male sprints – Caleb Mills just missed out on quar­ter­fi­nals; Michael Hall came 5th in Quar­ter Finals; Aaron Gigney made it through to the Semi-Finals for Day 3.
Har­ry Jones com­pet­ed well in the u19 board race and surf race not quite mak­ing it through the rounds.
Again, poor weath­er and tough con­di­tions plagued our water com­peti­tors and the event as a whole. As a result, all females, u17 males and surf boat com­pe­ti­tion shift­ed to North Kir­ra!

DAY 3, Fri­day – Sol­id effort from our young u19 surf boat crew – Big Rigs, Tyler Nuku, Sean Coven­try, Luke Tris­ton, Isaac Crothers and Stu­art Clarke. With a 2nd and two 5ths in their rounds, not quite enough points to get through. But cer­tain­ly, claimed the wave of the day!! Well done.

Awe­some effort for our u17 beach relay team, Caleb Mills, Aaron Gigney, Michael Hall, Tyler Nuku (back­ing it up after row­ing ear­li­er in the day) – 4th in the Aussies Final lat­er in the evening.

Aaron Gigney came 7th in the u17 male sprint Aussie FINAL, what a race! Some chal­leng­ing surf con­di­tions at both Kir­ra and more so at Broad­beach this day. Neve got through 3 rounds of u17 female board races which includ­ed the semi-final – only just missed mak­ing the final. Neve had both tough con­di­tions and com­pe­ti­tion in the iron­woman, miss­ing get­ting through to the quar­ter­fi­nals. Soraya cham­pi­oned through the con­di­tions in the u19 iron­woman and just missed out on the semi-finals. Soraya then com­pet­ed in the u19 sin­gle ski miss­ing out on quar­ters. Har­ri­et Brown (u17) brushed up against some tough com­pe­ti­tion in the open ski just miss­ing out on pro­gress­ing through to the next rounds. Har­ry Jones tack­led some mon­ster waves in the u19 ski race, not pro­gress­ing to quar­ters.

DAY 4, Sat­ur­day – Soraya pro­gressed through the surf race rounds to make the surf race final on Sun­day! Soraya and Neve came 2nd in the heat for board res­cue, then in the semi, the large swell line meant poor vision and late take-off with the girls just miss­ing out on the finals. Har­ri­et hit it out with a mere 160 com­peti­tors, in some tough com­pe­ti­tion with the u17 ski miss­ing out on the quar­ter­fi­nals.

Caleb and Aaron had a few rounds of U17 flags with Tyler and Michael pro­gress­ing through sev­er­al more – some great com­pe­ti­tion! Michael also hit it up with the open com­peti­tors in flags, get­ting through a few rounds.

DAY 5, Sun­day FINAL DAY – Awe­some effort from Soraya Lee in the u19 female surf race – 12th in Aus­tralia!! There was a decent gap between the top 12 and remain­ing 18 in the final – that’s surf!!

NOTABLE MENTIONS – both these com­peti­tors are Mem­bers of Mul­laloo. Whilst we recog­nise that their com­pe­ti­tion rights are with oth­er Clubs, it is fit­ting to con­grat­u­late them on their Aussies achieve­ments. Wes Gould (Kur­rawa) – mak­ing the Final in Open Male Taplin; Semi Finals in Open iron­man, Open Ski Relay and Open Board Relay, Quar­ter Finals in Open Board. Jaime Roberts (New­port) – mak­ing Finals in both Open Female Dou­ble Ski and Open Female Mixed Dou­ble Ski; Quar­ter Final for Sin­gle Ski.

So that’s an Aussies Cam­paign wrap for 2019!

Thanks, Pete Macleod, Andrew Brown and Stu­art Clarke for man­ag­ing our Open Cham­pi­onship water com­peti­tors. Thanks to our beach coach, Carl Mills for his on tour sup­port man­ag­ing our young beachies! Thanks, Dawn Jones and Sandy Clarke for offi­ci­at­ing, Anne-Marie Wider­man­s­ki and Dara Mills for pro­vid­ing first aid at the event. Thanks to Rob­bie Payne and Josh Bull smash­ing it in the surf for our Aussies water safe­ty shifts! Thanks, Gayle Gould, Jase Bean (South Coast Surf Boats), Pete, Andrew and any­one else that assist­ed in the relo­cat­ing of craft to North Kir­ra. Thanks, Mike Gigney, Dara Mills, Lyn­da Har­vey and Jase Bean for the action shots! And last­ly, thank you to the par­ents and friends for all your sup­port!

The Aussies cam­paign for our ath­letes is a cul­mi­na­tion of their ded­i­ca­tion and deter­mi­na­tion teamed with coach­es, Club and a net­work of sup­port – we thank you all!

Pool Rescue 2019

April 12th, 2019

Now Surf Life Sav­ing Club activ­i­ties for the most part on the beach is over, our com­pe­ti­tion sea­son for the pool is just about to begin!  If you feel like con­tin­u­ing some swim train­ing and hav­ing some fun in the pool, then please let us know if you’re inter­est­ed and come along to the sched­uled train­ing.

Pool Res­cue sees com­peti­tors’ aquat­ic skills test­ed with events includ­ing manikin tows, obsta­cle swims and tube car­ry­ing ‘patients’.  Pool tour­na­ments also encour­age ath­letes who may feel uncom­fort­able in the ocean to get involved in the life­sav­ing move­ment. See details of the races here under Pool Res­cue Head­ing

Com­pe­ti­tion details are as fol­lows:

Sun­Smart Pool Res­cue – Round 1 – Sat­ur­day 11 May at HBF Sta­di­um, Mt Clare­mont 

Sun­Smart Pool Res­cue State Cham­pi­onships – Fri­day 14 to Sun­day 16 June at HBF Sta­di­um, Mt Clare­mont 

There will also be a Pool Res­cue Car­ni­val held on Sun­day 26 May at Trin­i­ty Col­lege.  This event will be run by West Life­sav­ing Club and will be open to all mem­bers to par­tic­i­pate.

Our train­ing will be held at HBF Are­na on the fol­low­ing dates:

Nipper training 

Sat­ur­day 27th April – 3pm till 4pm 

Sat­ur­day 4th May – 3pm till 4pm 

Entry Fee $4.00

Spec­ta­tors $2.60

Payable to Mul­laloo coach on the day.

Youth/Senior Training 

Mon­day 29th April — 7pm till 8pm 

Thurs­day 2nd May – 7pm till 8pm 

Mon­day 6th May – 7pm till 8pm

Thurs­day 9th May – 7pm till 8pm

Nor­mal entry fees apply, payable at recep­tion on entry: Adult: $6.30  Under 15 years: $4.70


The Mul­laloo club swim­mer dis­count­ed entry (only valid dur­ing Mul­laloo book­ings) can be pur­chased from recep­tion, the costs are below, it is always worth top­ping up your entries pri­or to July 1st which will make it a bit cheap­er for you. As of the 29 April, Mul­laloo will have per­ma­nent lane book­ings Mon­day and Thurs­day nights 7–8pm for squad train­ing so the extra entries won’t go to waste.

2018/19 club swim­mer

  • 10 entries $40.00
  • 20 entries $72.00

Note slight increase as of 1 July 2019

2019/20 club swim­mer

  • 10 entries $40.90
  • 20 entries $81.80
  • All spec­ta­tors are $2.60, payable on entry at recep­tion.

Please feel free to con­tact us if you have any ques­tions.

Pool Res­cue Nip­per Team Man­ag­er: Paul Brier­ley
Pool Res­cue Youth/Senior Team Man­ag­er: Tanya Bat­tle
Pool Res­cue Coach­es: Soraya Lee and Darcey Brooks

Many thanks
Your Pool Res­cue Team

MEMBER WELLBEING – The President’s health message

April 3rd, 2019

I want to share with you my recent can­cer diag­no­sis in the hope that my per­son­al sto­ry will moti­vate you to tack­le your own health con­cerns. I want you to hear this straight from me rather than whis­pers, and I want you to be able to freely speak to me about it.

I’m not telling you this for sym­pa­thy – I want this sto­ry to encour­age you, and I want you to think about our club’s Well­ness Pro­gram with a renewed inter­est.

My issues start­ed short­ly before Christ­mas when I strug­gled to uri­nate and so I went to the doc­tor. He pre­scribed antibi­otics that failed to do any­thing and then I was sent to a urol­o­gist. She also pre­scribed antibi­otics and when that didn’t work she arranged for a “scope test”.

It was late Jan­u­ary – the busi­ness end of the sea­son when Coun­try Car­ni­val had been and gone and almost every com­ing week­end includ­ed a com­pe­ti­tion – and I found myself in a hos­pi­tal with a cam­era broad­cast­ing the inner work­ings of my blad­der on to a screen. Ini­tial­ly, the cam­era did not detect any­thing abnor­mal, but as the device turned around the enor­mous “bun­dle of coral” appeared on the screen.

It was a tumour. A big one.

I have strug­gled to find the words to tell this sto­ry as I’m a log­i­cal thinker and this diag­no­sis still seems com­plete­ly illog­i­cal – this sim­ply makes absolute­ly no sense to me what­so­ev­er.

I’m 45-years-old – which the spe­cial­ists say is a young age for this type of tumour. I am fit and I lead a healthy lifestyle, and in the sim­ple terms used by the doc­tors — I’m unlucky.

But we don’t choose the hand we are dealt, we can only play it as best we can.

The diag­no­sis was unex­pect­ed and came as a com­plete shock, with one ques­tion burn­ing in my mind – what does that mean? The test was com­plete and surgery was planned for 18 Feb­ru­ary to remove the tumour. I walked out of the hos­pi­tal to my wife Michelle, but would not share the diag­no­sis until we were alone togeth­er in the car.

She was fright­ened. This was the most alarm­ing health issue I had faced in my life to date. Telling my teenage sons was also an extreme­ly dif­fi­cult task.

The sub­se­quent surgery suc­cess­ful­ly removed the tumour which the doc­tors described as “high-grade” but “non-inva­sive”. Oth­ers words includ­ed “self-con­tained” and “fast-grow­ing”.

All of this trans­lat­ed into the best pos­si­ble news for this par­tic­u­lar type of tumour.

I’m not yet out of the woods and I cur­rent­ly have a ureter­al stent from my kid­ney which is a con­stant source of pain that I will be liv­ing with for the next few months.

In addi­tion to the pain, the stent pre­vents me from train­ing. This is my main source of frus­tra­tion at the moment – exer­cise is a big part of my life at our surf club.

I was in peak phys­i­cal con­di­tion just before this in readi­ness for the WA Mas­ters Surf Life Sav­ing Cham­pi­onships at Sor­ren­to in March and, despite being two weeks post­op­er­a­tive (much to Michelle’s hor­ror), I was amazed and proud to take away a Gold in the Beach Sprints and Sil­ver in the Beach Flags – a goal I had to achieve.

Aussies are on but I could feel my phys­i­cal form suf­fer­ing through the lack of train­ing and I, there­fore, can­celled our fam­i­ly trip in favour of pro­gress­ing my treat­ment.

In April I will com­mence immunother­a­py – once a week for six weeks deliv­ered direct to my blad­der which car­ries its own risks, and may con­tin­ue month­ly after that for up to three years, but I know the alter­na­tives are far worse.

Fur­ther to this, I will under­take quar­ter­ly scope tests. The prospect of this tumour return­ing is gen­er­al­ly regard­ed as high giv­en the nature of the tumour that was removed.

I don’t want peo­ple to treat me dif­fer­ent­ly. It is what it is and you have to get on with it.

I want to remind every­one that every­one has some­thing going on in their lives – even though it may not be obvi­ous on the face of things.

I want to encour­age our won­der­ful surf club com­mu­ni­ty to take the time to ask oth­ers how they are going, it doesn’t take much.

I have seen this Club pull togeth­er in a very spe­cial way this sea­son. I have seen it in com­pe­ti­tion – with ath­letes from dif­fer­ent dis­ci­plines jump­ing in to assist their fel­low club mem­bers at car­ni­vals.

I have seen it on our incred­i­ble beach each week­end dur­ing club days with the old men­tor­ing the young, and the young re-ignit­ing the pas­sion of the old.

I have seen it with major events such as the Nip­pers Car­ni­val host­ed at Mul­laloo in Jan­u­ary.

Club mem­bers have pulled togeth­er in sup­port of me since my diag­no­sis and this has been tru­ly heart-warm­ing – it’s also a major rea­son I want peo­ple to talk about their own issues. There’s always some­one there to lis­ten, help or to speak to, you don’t need to go through things on your own.

It is impor­tant to ask oth­ers if they are ok but it is equal­ly impor­tant to lis­ten to what they are say­ing and how they are say­ing it as com­mu­ni­ca­tion takes many forms. Fur­ther, it may encour­age anoth­er to care­ful­ly con­sid­er their own health and, where nec­es­sary, take action.

For me – I am going to con­tin­ue serv­ing as your Pres­i­dent, albeit with a small break now the sum­mer sea­son is com­plete to recov­er from the ini­tial treat­ment. It’s a role I feel priv­i­leged to have and in this role, I con­sid­er it my duty to share this mes­sage to help oth­ers. Men, in gen­er­al, are extreme­ly poor at deal­ing with health issues or ask­ing for help and I’d like this to change.

Do not suf­fer in silence.

Thank you to Luke Eliot and Pam Bubrzy­c­ki for your con­tri­bu­tion to this mes­sage.

Board Shorts – April 2019

April 3rd, 2019

A short update on what the Board has been up to…

STATE CHAMPIONSHIP SUCCESSES – The Board of Direc­tors (BoD’s) would like to acknowl­edge the efforts of the Man­agers, Offi­cials, Ath­letes, Water safe­ty, sup­port helpers, etc recent­ly in the State Surf/Beach/Boat Cham­pi­onships. There were many great efforts across the club. Con­grat­u­la­tions to all those who took part in con­tribut­ing towards our club efforts.

CONSTITUTION/BYLAWS – The BoD have agreed to endorse the pro­posed adjust­ments and changes to the Con­sti­tu­tion. As such the Club will hold a Spe­cial Gen­er­al Meet­ing in advance of the AGM, date to be advised.

STRATEGIC REVIEW – The BoD is cur­rent­ly plan­ning for a review of the exist­ing 10 year Strate­gic Plan. Data is being gath­ered for con­sid­er­a­tion and to inform the review. Club mem­bers have been offered the oppor­tu­ni­ty to pro­vide feed­back through a sur­vey – please help the process by com­plet­ing this. A sam­ple of mem­bers will also be inter­viewed in advance of the BoD under­tak­ing the review, includ­ing any adjust­ments or changes.

2019/20 SEASON POSITION NOMINATIONS – The BoD would like to encour­age all mem­bers to con­sid­er nom­i­nat­ing for Direc­tor, Gen­er­al Man­ag­er and Man­ag­er roles for the new sea­son. Job descrip­tions for all roles are avail­able and/or feel free to con­tact any mem­ber of the BoD, GM’s and Man­agers to seek any advice and/or insight into the var­i­ous posi­tions. Please con­sid­er offer­ing your ser­vices and assist­ing your club.

CAPITAL EXPENDITURE APPROVALS – The Board of Man­age­ment recent­ly con­sid­ered sub­mis­sions made by the Exec­u­tive Com­mit­tee for cap­i­tal expen­di­ture items in each of the oper­a­tional areas. The Board and Gen­er­al Man­agers are pleased to announce that the items in the table below, totalling over $95,000, have been approved for pur­chase imme­di­ate­ly.

Oth­er sig­nif­i­cant pur­chas­es have also been iden­ti­fied for pos­si­ble inclu­sion in the bud­get for 2019/20. These will be researched and cost­ed, and include:

  • Toilet/shower refur­bish­ment or repairs
  • First aid room ren­o­va­tion
  • Secu­ri­ty sys­tem
  • Roller doors
  • Out­side deck shade sails
  • 1 x IRB engine
  • 15 x Nip­per Krac­ka boards
   1 x IRB Hull Deposit $5,000 A fur­ther $8,000 will be allo­cat­ed in the 2019/20 bud­get, for a total of $13,000
   12 – 15 IRB rac­ing hel­mets $2,000
   1 x Dou­ble ski and board racks $5,000
   1 x Surf boat ~$21,000 Includ­ing freight
   1 x string line of com­pe­ti­tion cans $1,800
Surf Sports Total $34,800
   3 x Train­ing Defib­ril­la­tors $2,400
   Resus­ci­ta­tion “Annies” $1,600 High Pri­or­i­ty
Edu­ca­tion Total $4,000
   Patrol resources to equip two obser­va­tion points $8,000 Eg: New obser­va­tion tower/North point
   Spot­ting scope, tri­pod, new binoc­u­lars and stor­age cab­i­net $1,800 For exist­ing tow­er
   New safe­ty cones and signs $2,500
Life Sav­ing Total $10,300
   15 x Krak­ka Nip­per Boards $18,000 Replac­ing aging fibre­glass Board fleet
   Addi­tion­al board racks $3,000
Devel­op­ment Total $21,000
   Audio Visu­al and pro­jec­tor sys­tem $25,000 For Lounge
   Microwave $350 For Bar
TOTAL $25,350



Limited Edition! FINZ Pool Deck Jackets

April 3rd, 2019

Orders are tak­en by our Mul­laloo Surf Shop. The Jack­ets fea­ture the fol­low­ing:

  • 100% Nylon Out­er shell.
  • 2000 mm water­proof Rat­ing
  • 100% Poly anti-pill inte­ri­or fleece
  • 3 Ounce poly­fill wadding in body
  • Sleeves satin lined inner for easy on/off
  • Easy 2way YKK front zip­pers
  • Detach­able hood/ykk zip/Storm Flap
  • Water­proof zip front pock­ets
  • Drop tail hem
  • Elas­ti­cat­ed cuff

The size chart is as fol­lows:



XXS 8/10 XXS


LENGTH 95cm 98cm 101cm 104cm 107cm 110cm 113cm 116cm
½  chst 53cm 56.5cm 60cm 63.5cm 67cm 70.5cm 74cm 77.5cm

$175 each,

A sam­ple is in the shop.

Please place order at the shop before Fri­day 3 May!

If plac­ing an order a deposit of $50.00 is required.

We need 25 jack­ets pur­chased to place an order!

AUSSIES 2019 — Where all the prep counts

March 28th, 2019

Our Mul­laloo ath­letes head­ing to Broad­beach, QLD for the Aussie Champs!

Lachy MacLeod, Thomas Har­vey, Luke McChord, Sophie Mills, Edie Bush­by, Soraya Lee, Neve MacLeod, Har­ry Jones, Har­ri­et Brown, Aaron Gigney, Stu­art Clarke, Tyler Nuku, Isaac Crothers, Sean Coven­try and Luke Tris­ton!

The Youth Champs kick off 30–31 March, then fol­lowed on with Mas­ters (What? No mas­ters…) and the age-open com­pe­ti­tion from Wednes­day. We wish all the ath­letes good luck and take this oppor­tu­ni­ty to thank every­one for their sup­port, coach­es, train­ers, par­ents, offi­cials, water safe­ty, team man­agers and sup­port­ers.


The fol­low­ing Mul­laloo mem­bers were select­ed for entry into events by SLSWA as WA Lim­it­ed Entries.

U15 Mixed First Aid – Edie Bush­by and Sophie Mills – Mul­laloo A. Shout out to John Tuffnell of BP Work­shop Mul­laloo for pro­vid­ing sup­port for this team who will also con­test the R&R at Aussies.

U15 Mixed First Aid – Aimee Hon­or and Anni­ka Ras­mussen – Mul­laloo B

Surf Boat Relay Race Mul­laloo Big Rigs – Tyler Nuku, Luke Tris­ton, Sean Coven­try, Isaac Crothers, Stu­art Clarke – sweep

U17 Female Cham­pi­on Life­saver – Neve Macleod

Unfor­tu­nate­ly, Aimee and Anni­ka are not able to attend Aussies in their cho­sen event, and the Big Rigs will not arrive in Queens­land in time for the relay event. Notwith­stand­ing these dis­ap­point­ments, it is recog­ni­tion for all these com­peti­tors of their hard work and ded­i­ca­tion through­out the year in their selec­tion.


March 28th, 2019

Recent­ly, there has been an increased focus and aware­ness of sleep and many Aus­tralians are report­ing sleep issues.  Step into your local book­store and you will find a whole sec­tion ded­i­cat­ed to sleep and many of us now pur­chase items such as can­dles and herbal med­ica­tions to help us sleep and wear elec­tron­ic devices which track sleep allow­ing us to scru­ti­nise sleep pat­terns on a dai­ly basis.  Yet, many peo­ple don’t actu­al­ly under­stand the process of sleep, why we need it and how our actions and behav­iours inter­fere with and inter­rupt this impor­tant bio­log­i­cal process.

The sleep/wake cycle is trig­gered by a com­plex inter­play between exter­nal cues such a day and night, hor­mon­al influ­ences and oth­er phys­i­o­log­i­cal func­tions such as eat­ing and exer­cise.  Each night, we pass through sev­er­al stages of sleep which are bro­ken down into Non-REM (rapid eye move­ment) sleep and REM sleep.  Most of the night is spent in Non-REM sleep with about 20–25% of our time in REM sleep when most dreams occur.  REM sleep is more fre­quent ear­li­er in the night and decreas­es in length and inten­si­ty as the night pro­gress­es.

Non-REM sleep starts with a relaxed state with a pro­gres­sion through sev­er­al stages where brain waves slow, breath­ing deep­ens, and your heartrate slows as your blood pres­sure falls. After a while, you enter REM sleep where your phys­i­o­log­i­cal state rep­re­sents that of being awake yet your mus­cles are in a paral­ysed state only mov­ing for twitch­ing and spasms pri­mar­i­ly seen in the eyes which flick­er back and forth.  The whole cycle lasts about 90 min­utes and you progress through around 4–6 of these cycles through­out the night with peo­ple sleep­ing less as they age.

Sleep allows the body and brain to rest and recov­er and it is essen­tial for opti­mal health and well­be­ing. Sleep makes us feel bet­ter.  It increas­es our ener­gy, helps us to con­sol­i­date mem­o­ries and learn­ing, pro­motes brain cell con­nec­tions and improves over­all func­tion­ing and well­be­ing. Yet, accord­ing to the 2016 Sleep Health Sur­vey of Aus­tralian Adults(1), 30 to 45 per cent of Aus­tralians have poor sleep health.

Poor sleep has been asso­ci­at­ed with weight gain, the onset of dia­betes, an increased risk for car­dio-vas­cu­lar dis­ease, depres­sion, anx­i­ety, a com­pro­mised immune sys­tem and poor­er cog­ni­tive func­tion­ing includ­ing risk assess­ment and sleep depri­va­tion has been asso­ci­at­ed with high­er error rates of impor­tant tasks such as dri­ving.

Sleep reg­u­lates the metab­o­lism and is impor­tant for the release and reg­u­la­tion of hor­mones such as ghre­lin and lep­tin which is impor­tant for appetite con­trol. Peo­ple who sleep less than six hours per night are more like­ly to have a high­er body mass index (BMI) than peo­ple who sleep for 8 hours.  In fact, lack of sleep is the third high­est risk fac­tor for obe­si­ty after lack of exer­cise and overeat­ing.   Sleep­ing also reg­u­lates the release of insulin which reg­u­lates our blood sug­ar lev­els and reg­u­lates the stor­age of fat.  High­er lev­els of insulin are asso­ci­at­ed with weight gain and dif­fi­cul­ties metabolis­ing fats in our blood.  Poor sleep also inter­feres with the sig­nals from the brain which sig­ni­fy the sense of full­ness after eat­ing and can increase crav­ings for sug­ary foods.

Sleep also plays an impor­tant part in our men­tal health.  When we sleep, our brain reg­u­lates the release of cor­ti­sol, the ‘stress hor­mone’.  Poor sleep increas­es cor­ti­sol which is linked with increased symp­toms of anx­i­ety and chron­ic sleep depri­va­tion has been cor­re­lat­ed with the onset of clin­i­cal depres­sion.  Alco­hol and drug abuse prob­lems are also more preva­lent in peo­ple who expe­ri­ence poor sleep as peo­ple often attempt to ‘self-med­icate’ using alco­hol and or drugs in an attempt to bring on the onset of sleep.  Whilst alco­hol and drugs ini­tial­ly make you feel sleepy, they then stim­u­late the brain mak­ing remain­ing asleep dif­fi­cult and can increase the like­li­hood of devel­op­ing an addic­tion dis­or­der.

The Sleep Health Study (1)found that near­ly 50 per cent of all adults report hav­ing two or more sleep-relat­ed prob­lems which impact­ed on sev­er­al of their life domains.  Some of the prob­lems report­ed by par­tic­i­pants includ­ed expe­ri­enc­ing sleep dis­or­ders such as; insom­nia where it is dif­fi­cult to fall asleep or stay asleep, Nar­colep­sy where peo­ple sud­den­ly fall into REM sleep dur­ing nor­mal day­time activ­i­ties, Sleep Apnea where peo­ple stop breath­ing dur­ing sleep and night­mares and night ter­rors all of which not only affect func­tion­ing and well­be­ing but can be high­ly dis­tress­ing.  Whilst some of these con­di­tions have a neu­ro­log­i­cal basis, the best way to avoid sleep issues is to not mess with the sleep/wake cycle and to have good sleep hygiene.  Like every­thing else which is good for us, this requires dis­ci­pline and rou­tine.

Our reliance on dig­i­tal devices and social media is prob­lem­at­ic and is hav­ing a sig­nif­i­cant impact on our sleep with con­cern­ing con­se­quences.  Night time com­put­er usage is a major con­tribut­ing fac­tor to poor sleep with 44 per cent of adults report­ing inter­net usage just before bed every night.  This rate increased to 75 per cent in the 18–24 yr age brack­et.  Twen­ty nine per cent of adults report dri­ving whilst drowsy at least once a month and 20 per cent report hav­ing nod­ded off at the wheel whilst dri­ving.  Twen­ty one per­cent of men and 13 per cent of women report hav­ing fall­en asleep at work, and 29 per cent of those sur­veyed report mak­ing errors at work due to feel­ing sleepy (1).  Being too tired was also a com­mon rea­son for miss­ing out on social activ­i­ties with 45 per cent of 18–24 yr olds report­ing that they missed out on at least one social event in the past month due to being tired.

With poor sleep impact­ing so many areas of our lives, here are a few things you can do to improve your sleep;

  • Have a reg­u­lar rou­tine for wak­ing, eat­ing, exer­cis­ing and going to bed.
  • Spend time out­doors, this pro­motes hor­mones which help set and main­tain your body clock
  • Try to avoid day time naps
  • Exer­cise dai­ly
  • Avoid caf­feine in late after­noon
  • Prac­tice relax­ation tech­niques to wind down after a busy day
  • Avoid excess alco­hol use and quit smok­ing
  • Have a good bed­time rou­tine and only go to bed when you are sleepy
  • Avoid tele­vi­sion and oth­er elec­tron­ic devices in the bed­room which can keep you awake or wak­en you dur­ing the night
  • Check out web­sites (dur­ing the day­time) which have plen­ty of tips to help you get qual­i­ty sleep like Beyond Blue and the Sleep Health Foun­da­tion.
  • Above all, if sleep prob­lems con­tin­ue to be an issue, vis­it your GP.
  1. Report to the Sleep Health Foundation 2016 Sleep Health Survey of Australian Adults

Volunteers of the Month — February

March 21st, 2019

Spon­sors Edith Cow­an Uni­ver­si­ty are sup­port­ing a Vol­un­teer of the Month recog­ni­tion ini­tia­tive with our Club … Check out our Feb­ru­ary stars!

Roger Gregson and Todd Bartle

For all of the IRB cours­es they have run this sea­son so far, basi­cal­ly all of them. They’ve put in so much time and effort – a valu­able life­sav­ing skill set for our mem­bers.

Carol Cook

Car­ol has worked many vol­un­teer hours for us and has been a god­send while Jen Ducasse has been on leave get­ting the patrol hours input, assist­ing Jen with patrols since the start of the sea­son. Car­ol also helps in the office with oth­er tasks and has done, on a reg­u­lar basis for two years now.

Kay Smith

Kay Smith not only inspires com­peti­tors but goes over and beyond her call of duty as a vol­un­teer. Kay still ful­fils all her ros­tered Patrols and vol­un­teers for water safe­ty duties when required. She also runs a strength and con­di­tion­ing ses­sion 3 times a week that is ful­ly inclu­sive and includes a num­ber of non-com­peti­tors. She is an inspi­ra­tion and role mod­el for many of the youth in the club!

Alex Upston

Alex always offers and assists with most of the water safe­ty requests we get through the sea­son. From ear­ly morn­ing starts to pack ups, often seen pulling anchors or tents and always will­ing to help.

Luke Eliot, James Breed, Louis Cheeseman

These gents ral­ly par­ents, enthu­si­asm and most of all tribes of kids from the Coun­try Car­ni­val in Den­mark to Club Day Activ­i­ties along with every­thing in-between — and all with huge smiles! The logis­tics is no mean feat! As Age Man­agers their roles are piv­otal with­in our Nip­per ranks. Just a small token of recog­ni­tion for their efforts.

Rosanne Barrowclough

An awe­some AGM for the U10 boys, even though she has kids in oth­er ages groups at Nip­pers. Rosanne is also recog­nised for her skil­ful organ­is­ing of the Nip­pers Social group this year.

Angela Schipper

Angela is recog­nised for her amaz­ing sup­port this sea­son coor­di­nat­ing the famous sausage siz­zle! Despite numer­ous last-minute changes, Angela has always man­aged to ensure every­one is well sus­tained on a Sun­day morn­ing. Great Job Angela!

Nipper States Wrap Up

March 21st, 2019

Our Nip­pers showed some awe­some effort over the three days of rac­ing at Scar­bor­ough last week­end. Mul­laloo have come 5th over­all with much to smile about. Our Nip­per com­peti­tors are already look­ing stronger and eager for next season’s com­pe­ti­tion!

Huge thanks to all our coach­es from the beach to the water and in between! Thanks to the Age Group Man­agers for all their coor­di­nat­ing and organ­is­ing of the groups — not just for the car­ni­val — but it cer­tain­ly takes an effort to get every­one to this point. Thanks to the offi­cials, water safe­ty, par­ents and sup­port­ers – soooo appre­ci­at­ed!

Of course — we thank all the coach­es for their many hours of ded­i­ca­tion and care!

Please view the image gal­leries below and remem­ber, you can pur­chase the images from both Andrew and Tony.


U12 Male Iron­man, Cham­pi­on – Brodie Lee
U12 Female Board Res­cue, Cham­pi­ons – Bethany Bam­forth, Emer­son Cheese­man
U12 Female 1km Beach Run, Cham­pi­on – Leah Dineen
U12 Male Cameron Relay, Cham­pi­ons – Luke Delpero, Brodie Lee, Dylan Man­ning, Don­nacha Mur­phy
U11 Male Board Relay, Cham­pi­ons – Eoghan Bar­row­clough, Cal­lum Foley, Tom Line­han
U10 Female Flags, Cham­pi­on – Genevieve Crock­ett

2019 Silver Medallists

U13 Female Beach Sprints, Sil­ver – Han­nah Wal­lace
U12 Male 1km Beach Run, Sil­ver – Byron Mar­tin
U12 Male Board Race, Sil­ver – Brodie Lee
U12 Male Surf Race, Sil­ver – Brodie Lee
U12 Male Board Relay, Sil­ver – Lach­lan Bean, Brodie Lee, Don­nacha Mur­phy
U12 Female Board Relay, Sil­ver – Bethany Bam­forth, Emer­son Cheese­man, Jess Kim­ber
U11 Male Board Res­cue, Sil­ver – Cal­lum Foley, Tom Line­han
U10 Male Cameron Relay, Sil­ver – Finn Bar­rett, Tad­hg Bar­row­clough, Jack Gun­ning, Kir­by Hurd

2019 Bronze Medallists

U13 Female Flags, Bronze – Han­nah Wal­lace
U13 Female Beach Relay, Bronze –Hol­ly Brown, Mieke Grob­ler, Demi Van Rens­burg, Han­nah Wal­lace
U12 Female Board Race, Bronze – Emer­son Cheese­man
U11 Male Board Race, Bronze – Tom Line­han
U10 Male Flags, Bronze – Jack Gun­ning
U10 Female Flags, Bronze – Hay­ley Cavanagh
U10 Male Board Relay, Bronze – Finn Bar­rett, Tad­hg Bar­row­clough, Kane Car­ri­gy

R&R Championships held at Sorrento on Saturday 16 February

U11 Mixed 2 Per­son R&R, Bronze – Lois Bush­by, Jen­nifer Mills