Pacific Jules

31/03/2020 - The 'Big Five' Amazing Creatures of Cabbage Tree Bay

One of my old blogs I've rehashed as we were short of a blogger today!

We are so lucky to be able to swim, snorkel and play in this amazing Marine Park, Cabbage Tree Bay! The area is marked on the map below and stretches from Manly Surf Club out towards The Bower surf break and includes Shelly Beach. Since it was declared a 'No Take Aquatic Reserve' in 2002, fish have returned and it is thriving with marine creatures! It is a safe haven for a huge variety of aquatic wildlife. It is so unique to see all this close to a capital city, Sydney. There really is no place in the world like Manly!

When I was out in the middle of the bay one morning Kerry Jukes mentioned how in Africa they talk about the 'Big Five'.The "Big 5" refers to the African: lion, leopard, rhino, elephant and Cape buffalo. She came up with the idea that in Cabbage Tree Bay we could say we have the 'Big 5' . In the last 2 weeks many of us have swam with the Dusky Whaler, Blue Groper, Wobbegong, Eagle Ray and Turtle!

(Of course we know that it could be the 'Big 8' as we have also, at other times swam close to a Southern Right Whale, Dolphin and Giant Cuttlefish!) The Giant Cuttlefish usually appear in Autumn, so around now! I'm going to include them in my 'Big Five' as they are incredible to see! Lots of photos, videos and info below about our 'Big 5' and I'm talking about theDusky Whaler, Blue Groper, Wobbegong,  Green Turtle and Giant Cuttlefish!

Dusky Whalers are harmless creatures that swim away quickly when they notice swimmers, like this one. This Autumn they have been swimming in shallower waters closer to the rocks so we have often got to see them quite close up.

The Dusky Whaler is found in tropical and warm temperate waters. It can grow to 3.65 metres in length. The ones we see in CTB are classed as 'juveniles' and are usually 1-2 m in length. The long pointed snout, long pectoral fins and serrated teeth do make them look quite scary but don't worry they aren't interested in humans. They feed on bony fishes, other sharks but also eat crustaceans and cephalopods. (The Cuttlefish we see are cephalopods, hopefully they aren't eating all of those!)

Here is a short video I took with 3 Dusky Whalers appearing in quick succession!

https://www.youtube.com/watch?v=rdkONAHd9oY

 In my 'Big 5' of Cabbage Tree Bay I'm going to include the Eastern Blue Groper as this beautiful fish is seen throughout the year by swimmers, snorkelers and divers. It is quite exciting seeing the flash of bright blue swim beneath you or to watch a large one chomping away on a sea urchin. There are a couple around The Bower surf break that are used to humans and get up really close, like this one above. 

 Don't you just love those lips?! The Eastern Blue Groper is a type of wrasse and lives in shallow coastal waters around reefs from southern Queensland to Wilson's promontory, Victoria. Juveniles are brown to green brown and are all female. It's the adult males that are the bright blue colour, adult females are brown to reddish brown. They can grow to 1.2m in length. More info here https://en.wikipedia.org/wiki/Blue_groper

The Wobbegong we often see above, is the spotted Wobbegong with the pattern of white rings and dark saddles on a yellow to greenish-brown background. They can grow up to 3m in length and occur from Southern Queensland to south western Western Australia. They are possibly endemic to Australia. They feed mainly at night upon fish, crayfish, crabs and octopus. Wobbegong is an Aboriginal name and they are sometimes called a 'Carpet Shark'.

Wobbegongs swim quite slowly and don't shoot away like Dusky Whalers. 'Sparkles', pictured above is a speedy swimmer and managed to swim quite close to this one, which gives us an idea of it's size! https://en.wikipedia.org/wiki/Wobbegong https://en.wikipedia.org/wiki/Wobbegong

This is 'Shelly' the Green Turtle before she was taken to Manly Sea Life Sanctuary for rehabilitation.

The green turtle is a large, weighty sea turtle with a wide, smooth  shell. It inhabits tropical and subtropical coastal waters around the world.

It is named not for the colour of its shell, which is normally brown or olive depending on its habitat, but for the greenish colour of its skin.

This is Shelly a few months later with the tracker on his back.

Click on link below to see my video of Shelly swimming to the surface of the water for air.

https://www.youtube.com/watch?v=eUh7sapThkk

So this is the incredible Giant Cuttlefish. To quote from The Australian Museum website...

'This species is the largest of all the cuttlefish and an expert at colour change and camouflage. They can change colour in an instant, and by raising parts of their skin, they can also change shape and texture to imitate rock, sand or seaweed. These displays have various interpretations to other marine creatures and may be used for camouflage, mating or even hypnotising prey.'

- See more at: http://australianmuseum.net.au/giant-cuttlefish-sepia-apama-gray-1849#sthash.GCWWt0E8.dpuf

Click on the link below to see a short video I took a few years ago of a Cuttlefish swimming. You can see how it changes colour and texture as it swims over rocks.

https://www.youtube.com/watch?v=_cXOvpzfYpM 

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

Check out B&B’s new T-shirt for summer (also available in white type) 

Orders are available online along with all of our fun B&B merchandise at: https://www.boldandbeautifulmanly.com.au/clothing.html 

Wishing you all the very best at this time

Lainey

We are so lucky to be able to swim, snorkel and play in this amazing Marine Park, Cabbage Tree Bay! The area is marked on the map below and stretches from Manly Surf Club out towards The Bower surf break and includes Shelly Beach. Since it was declared a 'No Take Aquatic Reserve' in 2002, fish have returned and it is thriving with marine creatures! It is a safe haven for a huge variety of aquatic wildlife. It is so unique to see all this close to a capital city, Sydney. There really is no place in the world like Manly!

When I was out in the middle of the bay one morning Kerry Jukes mentioned how in Africa they talk about the 'Big Five'.The "Big 5" refers to the African: lion, leopard, rhino, elephant and Cape buffalo. She came up with the idea that in Cabbage Tree Bay we could say we have the 'Big 5' . In the last 2 weeks many of us have swam with the Dusky Whaler, Blue Groper, Wobbegong, Eagle Ray and Turtle!

(Of course we know that it could be the 'Big 8' as we have also, at other times swam close to a Southern Right Whale, Dolphin and Giant Cuttlefish!) The Giant Cuttlefish usually appear in Autumn, so around now! I'm going to include them in my 'Big Five' as they are incredible to see! Lots of photos, videos and info below about our 'Big 5' and I'm talking about theDusky Whaler, Blue Groper, Wobbegong,  Green Turtle and Giant Cuttlefish!

Dusky Whalers are harmless creatures that swim away quickly when they notice swimmers, like this one. This Autumn they have been swimming in shallower waters closer to the rocks so we have often got to see them quite close up.

The Dusky Whaler is found in tropical and warm temperate waters. It can grow to 3.65 metres in length. The ones we see in CTB are classed as 'juveniles' and are usually 1-2 m in length. The long pointed snout, long pectoral fins and serrated teeth do make them look quite scary but don't worry they aren't interested in humans. They feed on bony fishes, other sharks but also eat crustaceans and cephalopods. (The Cuttlefish we see are cephalopods, hopefully they aren't eating all of those!)

Here is a short video I took with 3 Dusky Whalers appearing in quick succession!

https://www.youtube.com/watch?v=rdkONAHd9oY

 In my 'Big 5' of Cabbage Tree Bay I'm going to include the Eastern Blue Groper as this beautiful fish is seen throughout the year by swimmers, snorkelers and divers. It is quite exciting seeing the flash of bright blue swim beneath you or to watch a large one chomping away on a sea urchin. There are a couple around The Bower surf break that are used to humans and get up really close, like this one above. 

 Don't you just love those lips?! The Eastern Blue Groper is a type of wrasse and lives in shallow coastal waters around reefs from southern Queensland to Wilson's promontory, Victoria. Juveniles are brown to green brown and are all female. It's the adult males that are the bright blue colour, adult females are brown to reddish brown. They can grow to 1.2m in length. More info here https://en.wikipedia.org/wiki/Blue_groper

The Wobbegong we often see above, is the spotted Wobbegong with the pattern of white rings and dark saddles on a yellow to greenish-brown background. They can grow up to 3m in length and occur from Southern Queensland to south western Western Australia. They are possibly endemic to Australia. They feed mainly at night upon fish, crayfish, crabs and octopus. Wobbegong is an Aboriginal name and they are sometimes called a 'Carpet Shark'.

Wobbegongs swim quite slowly and don't shoot away like Dusky Whalers. 'Sparkles', pictured above is a speedy swimmer and managed to swim quite close to this one, which gives us an idea of it's size! https://en.wikipedia.org/wiki/Wobbegong https://en.wikipedia.org/wiki/Wobbegong

This is 'Shelly' the Green Turtle before she was taken to Manly Sea Life Sanctuary for rehabilitation.

The green turtle is a large, weighty sea turtle with a wide, smooth  shell. It inhabits tropical and subtropical coastal waters around the world.

It is named not for the colour of its shell, which is normally brown or olive depending on its habitat, but for the greenish colour of its skin.

This is Shelly a few months later with the tracker on his back.

Click on link below to see my video of Shelly swimming to the surface of the water for air.

https://www.youtube.com/watch?v=eUh7sapThkk

So this is the incredible Giant Cuttlefish. To quote from The Australian Museum website...

'This species is the largest of all the cuttlefish and an expert at colour change and camouflage. They can change colour in an instant, and by raising parts of their skin, they can also change shape and texture to imitate rock, sand or seaweed. These displays have various interpretations to other marine creatures and may be used for camouflage, mating or even hypnotising prey.'

- See more at: http://australianmuseum.net.au/giant-cuttlefish-sepia-apama-gray-1849#sthash.GCWWt0E8.dpuf

Click on the link below to see a short video I took a few years ago of a Cuttlefish swimming. You can see how it changes colour and texture as it swims over rocks.

https://www.youtube.com/watch?v=_cXOvpzfYpM 

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

Check out B&B’s new T-shirt for summer (also available in white type) 

Orders are available online along with all of our fun B&B merchandise at: https://www.boldandbeautifulmanly.com.au/clothing.html 

Wishing you all the very best at this time

Lainey

30/03/20 - Proactive

The PM’s coronavirus update on the ABC news last night indicated that 'the curve' actually seems to be flattening. Our collective massive reaction to the current situation has helped improve the statistics. Or have they. The only thing that is certain is it's not over yet.

Is there anything else we can do beyond all the lock-down and distancing reactions to the current global crisis?

Think about why we are doing this...
To flatten the curve.

But why do we need to flatten the curve?
To ensure there are enough hospital services for severe cases.

One of the reasons that hospital beds are required with this virus is for the respiratory difficulties and damaged lungs suffered by some patients. A lot of these troubles stem from the patient's own exaggerated inflammatory response.

If the body can better modulate its own inflammatory response, the symptoms may be reduced. There is a lot of literature around concerning the link between stress and the body's ability to modulate or fine tune its inflammatory response.

The lower the stress load on the body (allostatic load), the better the chemical inflammatory cascade can modulate.

If you want to be proactive about trying to keep at least more one hospital bed free, make an effort to increase your baseline of health by reducing the overall stress load on your system.

Think of it like this. Break your life into 4 areas...
Chemical
Physical
Mental emotional
Rest

In each area consider if you can reduce the inflammatory stress on your system.

Chemical?.. Take more care with what you put in your pie hole. Have more healthy whole foods, and reduce processed junk.

Physical?.. Stay active. Sure keep a safe distance etc. But maintain or increase healthy activity levels. Put your cossie and swim cap on and do loungeroom yoga.

Mental-Emotional?... Turn off your damn social media. Meditate. Phone someone you need to forgive and tell them that you have. Be kind... Just, be, kind.  Oh, and Smile, even behind your mask. It helps, there are studies on that too.

Rest?... Really? You need to be told how to rest?

...OK. Switch this off. go to your room. close the blinds. close your eyes. Imagine you are swimming the length of the Northern Beaches, then start counting the breathes... You'll be lucky to make it to North Steyne before you are snoring.


Sure there are other considerations with how people respond to this virus, such as age, genetics etc. However, you can begin to proactively improve your body's ability to fine tune a more healthy inflammatory response simply by following the above steps.

You're not limited to those steps mentioned, and this isn't medical advice. Its just a heads-up that there's more we can do personally to flatten the curve... Talk to a healthcare professional and learn more.

Be proactive with improving the systems in your body that help to minimise your inflammatory symptoms, just in case you do become a number under the long flat curve.

Although this all comes with a warning. Taking considerable proactive steps to reduce your body's stress load and help it better modulate its inflammatory response might also bring a couple of side effects...

You'll become healthier,  happier, smarter, more attractive and you may even add some years to your life.

If you are willing to accept these side effects, then "let's go".

(Not a recent photo)

Click here for more on inflammation, health etc..

 

With love,
Andrew Maher.
Foundation, Neuro-Structural Optimisation. Collaroy (mention you swim with B&B)

STATS
Water temp: ?
Swimmers: 0
Newbies: 0

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

Check out B&B’s new T-shirt for summer (also available in white type) 

Orders are available online along with all of our fun B&B merchandise at: https://www.boldandbeautifulmanly.com.au/clothing.html 

The hangover Special- Stay at home Swim Sunday 29th March 2020

The BnB’ers are Swimming from home in social isolation.

Your Sunday vlog 

Jac Shell xx

From Management 

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

 

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

 

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

 

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

 

We live in dangerous times

But fortunately there are still duskies.

Seriously though, if at the beach please observe social distancing as we are all constantly reminded. It's a government mandate

We live in strange times. The word unprecedented is heard daily. Often. 

 

unprecedented
/ʌnˈprɛsɪdɛntɪd/
Learn to pronounce

adjective
never done or known before.

 

The current and recent events are most certainly unprecedented in our lifetimes and it's all we can do to keep calm and carry on.

 

Fortunately (or is it?) we humans are a resourceful bunch and have multiple strategies at our disposal to get us through these uncertain times.

 

 

 

 

 

 

 

and of course this - in small groups only. B&B as an entity is suspended until further notice.

while following these simple safety measures when around other people

 

 

Last weekend many beach goers disregarded the social distancing mandate and the government in consultation with police and surf lifesaving closed beaches and subsequently concluded the surf lifesaving season early.

 

Surf clubs buildings are closed

 

 

As are rock pools

Dee Why

 

South Curl Curl

 

 

Currently the Northern Beaches are not closed for swimming but this morning lifeguards were constantly reminding the public to observe social distancing.

This is precious and we must observe this practice for others' health as well as our own - mental and physical.

We don't want to lose this.

 

 

The joy of being in open water with the sunbeams shining through

 

 

Of course the fish won't care if we're there or not, although I'm sure Gary will miss Lainey

 

 

 

 

 

 

MANAGEMENT NOTICES

No swimmers in the Bold and Beautiful Group until health advisory is to swim. There are BB swimmers in self isolation, and in essential services providing front line care to the rest of us, in a range of suburbs.  

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

 

What am I listening to?

I was going to post something pretty and happy, but Bob Dylan went and ruined it all by releasing his first original song in 8 years. I know you won't listen to it unless you're a fan.

 

Stay safe, stay healthy folks

Friday 27 March 2020 Dryland preparations

We are not at swimming. We are at home or at work dealing with health care or teaching or doing other things that are essential to the rest of society. We will keep an eye out for swimming resuming when appropriate to do so. 

In the meantime, swimmers cannot afford to lose fitness. This week in this blog I will set out some areas that you should focus on. I was going to model these exercises but once I saw the actual footage (as opposed to how I imagined I looked), I decided google procurement was the better way to go. Also, you can do these at home in a little bit of area and even under the strain of a bloody stupid neighbour who is trimming hedges into stupid precise shapes for hours per day using a noisy, polluting petrol powered trimmer. Day in day out. I have tried that too.

From the site Myswimpro: https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/

Dryland stretches:

• Arm Circles: Small Forward, Small Reverse, Medium Forward, Medium Reverse, Large Forward, Large Reverse.
• Swinging Arms: Target Triceps and open chest.
• Legs: Butt kicks & swinging legs – target hamstrings.
• Core: Plank, T-Rotation, alternating arm/leg raises.

Dryland workout

• 10x BURPEES
• 10x ALTERNATING JUMP LUNGE
• 10x LEG LIFTS
• 10x PLANK PROGRESSION

Perform this routine 5x with 30-60s rest between each round. This workout routine is best for swimmers looking to elevate their swim training and activate their entire body before a swim workout. Below is a more advanced circuit with 4 different exercises.

Advanced dryland workout (A Team, that probably is what you do)

• 10x PUSHUPS: Regular, Wide, Diamond, Weighted, Clapper
• 10x DONKEY KICKS
• 10x SIT TO STAND JUMPS
• 10x PULL UPS: Regular, Neutral, Wide, Curl ups, Clapper

Perform this routine 5x with 30-60s rest between each round. This dryland routine will be very taxing on your body in a short period of time so if you’re just getting started, it’s best to start with less repetitions or complete only 2-3 rounds rather than 5 rounds.

There were no pictures of the donkey jumps so i am just having a guess that that involves kicking behind maybe toward your teenager when they tell you not to interrupt them. 

 

From the swimoutlet site: https://www.swimoutlet.com/guides/stretches-for-swimming

I added these because they have something called a pretzel stretch for buttocks. Amusing. Small things amuse 

---

Swimming  This guide covers the main stretches that you should use for your arms, back, and legs. For each stretch, hold the position for 30 seconds, and repeat for both sides.

Arms & Shoulders

Elbow Pull for Your Arm Pit

In swimming, you’re constantly using the muscles that surround your arm pit. Every pull you take — for all four strokes — uses these muscles which include your triceps, lats, and various shoulder muscles. Make sure you stretch them out really well. Here’s how:

1. Place your right hand behind your head, and point your elbow straight up.

2. Take your left hand and place it on your right elbow.

3. Pull your right elbow inward with your left hand.

4. Hold this position. Then switch arms, and repeat.

Wall Press for Your Front Shoulder

The front of your shoulder is always a hard place to stretch. The wall press is a great way to access those hard to reach muscles. Follow these steps for a good wall press:

1. Place your right hand on a wall at shoulder height. Place your palm on the wall so your thumb is facing upward.

2. Slightly bend your right elbow.

3. Twist your body to your left — away from the wall.

4. Hold this position. Then switch arms, and repeat.

Legs & Buttocks

Since the kick propels you through the water, you will likely rely on your legs and buttocks muscles extensively. Make sure you spend some time stretching out these muscles.

Wall Lean for Your Calves

This stretch is great after long kicking sets. After you feel that burning sensation in your calves, wall leans are a great way to loosen them up. Here’s how to do a wall lean:

1. Place your hands on a wall at about shoulder-height. Keep your hands shoulder-width apart. Lean against the wall while facing toward it.

2. Scoot your right foot back as far as it can reach without straining it.

3. Place your right heel on the ground.

4. Keep your right leg straight.

5. Hold this position. Then switch legs and repeat.

Pretzel Stretch for Your Buttocks

Believe it or not, you use your buttocks a lot in swimming. You use it while you kick. You also use it every single time you push off the wall. Think about how many turns you do in every practice! You’ll soon realize how much these muscles are utilized when you begin this pretzel stretch. Follow these steps for a good pretzel stretch:

1. Sit down on the ground.

2. Bend your right leg, and place the sole of your foot flat on the ground.

3. Lift your left leg up, and place your left ankle on your right thigh.

4. Push your left knee away from you. If you’re not feeling the stretch, scoot your right foot in closer to your buttocks.

5. Hold this position. Then switch legs, and repeat.

Butterfly Stretch for Your Inner Thighs & Groin

There are a fair amount of groin injuries that occur in swimming: Especially in breaststroke. To help prevent inner thigh and groin injuries, make sure you stretch them out really well.

1. Sit up tall on the floor.

2. Bend your knees and relax your calves against the floor.

3. Press the soles of your feet together.

4. Hold your feet so that they remain touching. For a deeper stretch, press down on your knees.

Back

In freestyle and backstroke, you constantly rotate from side-to-side. This uses your laterals and lower back constantly. Spend some time stretching out your back to get your muscles feeling loose.

Model Pose for Your Laterals

Swimmers tend to have very defined laterals for a reason. You are constantly overworking these muscles in practice. The model pose is a fantastic stretch to loosen up your overused laterals.

1. Sit on the floor.

2. Bend your left leg, and place your left foot flat on the ground.

3. Straighten your right leg.

4. Cross your left foot over your right leg.

5. Take your right elbow and press it diagonally against the outside of your left leg.

6. Push against your leg, and twist your torso.

7. Hold this position. Then switch sides and repeat.

Child’s Pose for Your Lower Back & Hips

The child’s pose will feel so good after practice! Your lower back can feel increasingly sore after practice. This stretch does a great job of accessing those lower back and hip muscles. Follow these steps for a good child’s pose:

1. Kneel down so that your whole shin is touching the floor.

2. Touch your legs together.

3. Rest your thighs on your calves.

4. Lean over your thighs so your belly touches your legs.

5. Lay your forehead on the ground.

6. Stretch your arms out in front of you with your palms facing downward.

After Practice

Although many swimmers stretch before practice, it’s even more important to stretch afterward. When you’re done with your workout, take just a few minutes to stretch out your muscles. Think about it as a warm-down. Stretching after practice will help you loosen up, and let your body repair for your next workout. You’ll feel great for your next practice!

 

 

 

 

 

 

 

MANAGEMENT NOTICES

No swimmers in the Bold and Beautiful Group until health advisory is to swim. There are BB swimmers in self isolation, and in essential services providing front line care to the rest of us, in a range of suburbs.  

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

 

What I have been reading

1. I have been reading messages from every business I have ever unsubscribed from. These are being sent to tell me what they are doing during the covid crisis but to also afresh offer me deals. Kogan I unsubscribed from you a lot of times. 
2. a Maria Kallio Mystery by Leena Lehtolainen called Death Spiral. Ice Skating and murder. Gasp. Translated from Finnish. 

I also have been watching a lot of TV while overeating. One show was promising - Seizure from Norway. A murder mystery with some heavy handed messaging about refugees and prejudice. But then there were eels. Everywhere. I don't get it. 

Like everyone, I am thinking what I can do to keep my local businesses afloat. I have seen initiatives like a raincheck scheme and also the Orpheum is asking people to buy books of tickets. Also the royal north shore hospital has a scheme where you can pay for coffees for doctors and nurses who are working around the clock to keep people going. Do what you can and don't forget there are still other illnesses around that people have to deal with so give blood if you can or plasma.

 

 

26/03/2020 - We Will Be Back!!

Happy Birthday for yesterday to one of B&B's favourites. Here he is 5 years ago (and not looking a day older now I'm sure) John Kelly! Thank you for all you do to keep this amazing group going...I'm filling in for Dea today as she's working and I'm in isolation so I thought I'd post some old photos of happy times with the B&B. Hopefully they bring back some good memories...

Even shark warnings didn't deter us from swimming a few months ago...

Or thick, maggot-filled seaweed. Photo above of Annie, Leisa and Toni a few years ago

We've faced our fears and swam through big surf...

We've celebrated achievements together

and special days (Australia Day 2016, welcome back Rusty)

We've blog tarted together

We've shared awe inspiring sightings together (baby Port Jackson landing on our hand at Shelly a few years back)

and shared many laughs...

Generous soles like Capless Dave and Mercedez Steve have treated us to hot choccies on their birthday...

Some of us have even swam 6 or 10 kms together...

And we...WILL swim together again!

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

lots of love

Lainey

 

25/03/20 - Self Isolation 'Bath' & Beautiful

Goodness me what a few weeks it has been and certainly will be to come too. Self isolation is definitely the way to curb Covid but it doesn't half test our mental yearning for freedom or make us miss our collective morning swim starts.

Today's blog is brought to you by the power of that other 'B' - the bath...

 

With all the B&Bers in self-isolation, 2 Mermaids have been spotted for the first time at the 7am start!

 

Keen to follow the rules and chat about global events, they patiently wait at the point before shouting 'Let's Go!' in unison:

 

What luck! The turtle has come to say hello near his favourite spot at the Bower!

 

With half way point being a lot quieter than normal, our Mermaids practice safe distancing on the beach:

 

Due to B&B community self isolating, they realise it is just the pair of them for the next 'Let's Go!'

 

What luck! Not only a turtle today but a Dolphin & Dusky Whaler too!

 

Post swim shower and our Mermaids are ever keen to obey the rules...

 

Coffee time! Hope you enjoyed todays virtual swim!

 

Mermaids: 2

Temperature: 22 degrees

Newbies: 2

 

A reminder: The  Bold &Beautiful swim has been suspended until further notice.

If you are out and about at this time, please take care, be safe and adhere to recommended guidelines.

Summer Badges

We are aware that some people missed out on their hard-earned summer badges last weekend. Assuming that it is safe and legal to do so, Anne and Ian will be at the benches from 8 until 8.30 am on Saturday so that you can purchase your badges. Please bring the correct money and maintain personal distancing protocols.

Note that, it is OK to log your swims while the B&B is suspended, but there will be no badges awarded while the suspension applies. This will affect the winter badges if (as appears likely) the suspension is not lifted by the end of winter.

B&B Blog

In an effort to keep you engaged during this difficult time our blogging team want to hear from you. Our bloggers have free reign during this time, so if you have photos or anything interesting to share, you can send it to our bloggers at [email protected]. Show us how you are spending your time in isolation.  What is your favourite B&B memory or photo? Tell us why you love the group so much. We will share your stories and photos on the blog over the coming months.  Please show your appreciation of our blogging team by commenting at the bottom of the blog.  It is also possible that, in these difficult times, you have a need that someone in the B&B community may be able to fulfil (eg do you need somewhere to live, are you isolated and need help with shopping, or have you run out of toilet paper?). Feel free to ask in the comments at the bottom of the blog. Above all, stay safe.

Bluewater Cafe

Like all restaurants, Bluewater Cafe has had to limit its activities to takeaway only. I am informed however that they will still provide the B&B breakfast for you to takeaway. The new owners Jane and Kwan have continued to support the B&B so let's try and help them through this difficult time.  Find more details on their current menu and operations on their Instagram page @bluewatercafemanly (Facebook page coming soon).

 

24/03/2020 - All about the Giant Cuttlefish

Hi Guys. The swim might have stopped but us bloggers have been asked to keep blogging. As many of you know it's around this time of year we see this magnificent creature of the deep and this blog is all about the Giant Cuttlefish. It might even be something to show the kids if they're home from school. I'd love to read their information reports too. Infact maybe parents could get their kids to write about their favourite sea creature and send it in and the best can be published on the blog! I hope everyone is keeping their spirits up during these crazy times. Miss you all.

We are incredibly lucky to swim in this beautiful bay with such 'monsters of the deep' as the Giant Cuttlefish! Do you know they have green/blue blood and 3 hearts?? How weird is that?!  And they are the largest of the world's 100 or so species of Cuttlefish. They can change colour and texture in split seconds. Small males also have a very sneaky way of mating...Find out below!

If you happen to come across them in shallow water and get quite close they are just stunning. I've been taking photos of them in Cabbage Tree Bay for 8 years now, since I started blogging and get very excited when I see one, as their displays are incredible to watch.

Using cells known as chromatours they can change colour in an instant and by raising parts of their skin they can change shape and texture to imitate rock, sand or seaweed.

They have 2 tentacles for feeding and if they are male 8 arms and if they are female 6. They have W shaped eyelids so they can see in front of them and behind at the same time!

Alyson with one a couple of years ago, trying to trick us  to thinking he was seaweed!

This beauty,  has taken on a rock-like appearance on one side and seaweed colour on the other! They really are the 'chameleons of the sea'! Their spectacular displays are used for camouflage, mating or even hypnotising prey.

They belong to the family of cephalopods, the same as octopus and squid and are the most intelligent of all invertebrates! They can grow to about 1 metre long and weigh up to 10 kgs!

If you swim fast, 'wide' and away from the rocks and haven't see one, this might be why. Look how this Cuttlefish has changed colour and texture to imitate the sand as he speeds over it!

Now he's starting to look a bit more like the rocks!

As he approaches the weed he's changed again!

I took the above 4 photos in August 2013 and I'm sure they are of the same little fella' in many disguises!

Now the scene above is of their bizarre mating ritual. It involves a sneaky small male who pretends to be female. (The one on the right). Too small to fight for a female, a small male sidles up to a mating couple and pushes in 2 arms (remember females only have 6) to pretend to be female. The larger male thinks he's lucky to be getting two females but the small male moves in and mates with the female under the males tentacles!!

Click on the fantastic David Attenborough clip below to see a video of this sly way to get the ladies!

http://www.bbc.co.uk/nature/life/Australian_Giant_Cuttlefish#p005bpsl

And if you want to find out more about these weird captivating creatures another video https://www.youtube.com/watch?v=I0NslgnSEtE

Couldn't resist 2 more photos. Aren't they just the weirdest and most alien-like creatures ever?!!! (Apart from Lips and Shauny of course ;-) )

https://www.youtube.com/watch?v=GDwOi7HpHtQ

Message from Julie Isbill below but I think Management now are asking people not to swim with pink caps and just on own or with one other,  keeping at correct distance.

BOLD & BEAUTIFUL AND CORONAVIRUS (COVID-19)

Bold and Beautiful acknowledges the spread of Corona virus is continuing to worsen

Public health advice is changing continuously and beaches around NSW are being closed for the safety of all

Many of us are hearing conflicting advice, and likely have our own conflicting opinions. We are hearing pleas to both ’stop the swim’ and ‘keep the swim going’. It is likely that public health advice and council enforcements will soon prevent people from attending a beach at all

For those people who feel that swimming is currently not a safe option, please do not swim
For those people who feel that swimming is currently an essential part of their day for overall health and fitness, including their mental health at these very difficult times, it is paramount you respect and follow government, council and public health advice

Bold & Beautiful is aware that as an informal group of friends that come together at our own risk to swim together for health, fun, fitness and friendship, even if we sent out a message ‘closing the swim’, the majority of swimmers who are turning up, would still currently choose to turn up and swim together themselves while the beach remains open

Bold & Beautiful can’t stress strongly enough that every person has the responsibility to assess all risks for themselves, consider their actions on others, follow government and public health advice and act in the best interest of the wider population. As such we urge you all to please:
- Avoid gatherings of large groups of people
- Continue to practice social distancing - 1.5metres between anyone at all times, this includes: arriving to, swimming, congregating at Shelly Beach and apres swim
- If you choose to turn up to swim at Manly Beach at 6.30, 7am etc..., appreciate this is likely to be a popular time, and as such it is paramount you follow government advice, and consider your friends and the wider community. As such, please:
- spread out up the walkway, access the beach from varying areas, the ramp, stairs etc… ensure 1.5m distance from fellow swimmers, including as you enter the water and swim
- Ensure the walkway has enough open space at all times for other users to enjoy and practice social distancing
Consider changing at your cars, other areas of the beach, avoiding changing rooms and leaving belongings clumped together in large groups
- Spread out at Shelly Beach, move up onto the beach allowing other swimmers space to swim to shore and spread out, ensuring the 1.5metre distance between everyone at all times
- Practice safe swimming and social distancing any time you choose to swim, avoiding collisions in the water
- Swim to Shelly Beach along the rock wall side of the ocean and back to Manly on the ocean side of the ocean
- Disperse as quickly as possible after you swim
- Consider all ocean risks as at any other times
- Be mindful of other users of public areas at all times

Please note there will be no Bold & Beautiful ceremony on Anzac Day this year

Remember swimming with Bold & Beautiful is like family to so many people. Treat fellow swimmers with the love and respect you would treat a family member

For more information on restrictions and updates from the Chief Medical Officer visit https://preview.nsw.gov.au/novel-coronavirus-covid-19

Lainey Loo

Monday 23rd March 2020 - Responsible Social Distancing.

I was welcomed by responsibly positioned Legend Joe and Mel.

“Important Information”.

Pauline and Ian.

 

This office is bare.

 

Social distancing:

Bootie Camp.




Mel & Clair.

Jon & Sarah.

Mr & Mrs Pirate (who live in a house with 3 teenage girls) need a daily dose of vitamin sea to survive.

Legend Jeff and the responsible coffee queue.


6:58am responsible change-over.

6:39am  Jane & Andrew safely on QF A28 after a quarantined cruise in Patagonia.

Danny played it safe and stayed at Tambourine Bay.

Greg said, “exploring new things to do on the carpet”.

Rainer carried his board for protection.

7:20am......

Sarah said ->>>


 Big welcome home (for 14 days self isolation) to the B&Bers who arrived back safely after curtailing their trip to Cuba.

Have a safe responsible social distancing week....

Simon

(getting Pirate philosophy from a safe distance)

Bold and Beautiful acknowledges the spread of Corona virus is continuing to worsen

Public health advice is changing continuously and beaches around NSW are being closed for the safety of all

Many of us are hearing conflicting advice, and likely have our own conflicting opinions.  We are hearing pleas to both ’stop the swim’ and ‘keep the swim going’.  It is likely that public health advice and council enforcements will soon prevent people from attending a beach at all

For those people who feel that swimming is currently not a safe option, please do not swim

For those people who feel that swimming is currently an essential part of their day for overall health and fitness, including their mental health at these very difficult times, it is paramount you respect and follow government, council and public health advice

Bold & Beautiful is aware that as an informal group of friends that come together at our own risk to swim together for health, fun, fitness and friendship, even if we sent out a message ‘closing the swim’, the majority of swimmers who are turning up, would still currently choose to turn up and swim together themselves while the beach remains open

Bold & Beautiful can’t stress strongly enough that every person has the responsibility to assess all risks for themselves, consider their actions on others, follow government and public health advice and act in the best interest of the wider population.  As such we urge you all to please:

• Avoid gatherings of large groups of people

• Continue to practice social distancing - 1.5metres between anyone at all times, this includes: arriving to, swimming, congregating at Shelly Beach and apres swim

• If you choose to turn up to swim at Manly Beach at 6.30, 7am etc..., appreciate this is likely to be a popular time, and as such it is paramount you follow government advice, and consider your friends and the wider community.  As such, please:

◦ spread out up the walkway, access the beach from varying areas, the ramp, stairs etc… ensure 1.5m distance from fellow swimmers, including as you enter the water and swim

◦ Ensure the walkway has enough open space at all times for other users to enjoy and practice social distancing

◦ Consider changing at your cars, other areas of the beach, avoiding changing rooms and leaving belongings clumped together in large groups

◦ Spread out at Shelly Beach, move up onto the beach allowing other swimmers space to swim to shore and spread out, ensuring the 1.5metre distance between everyone at all times

◦ Practice safe swimming and social distancing any time you choose to swim, avoiding collisions in the water

◦ Swim to Shelly Beach along the rock wall side of the ocean and back to Manly on the ocean side of the ocean

◦ Disperse as quickly as possible after you swim

◦ Consider all ocean risks as at any other times

◦ Be mindful of other users of public areas at all times

Please note there will be no Bold & Beautiful ceremony on Anzac Day this year

Remember swimming with Bold & Beautiful is like family to so many people.  Treat fellow swimmers with the love and respect you would treat a family member

For more information on restrictions and updates from the Chief Medical Officer visit  https://preview.nsw.gov.au/novel-coronavirus-covid-19

 

 

 

 

Sunday 22 March: Calm

A stunning morning:

Plenty of seaweed around:

And yellowtail:

This eagle ray disappeared into the gloom before I could get a good shot:

Little Stripey Things:

Little Non-Stripey Things:

Long Non-Stripey Things:

Crayweed's looking good:

Bin:

Amanda, about to breaststroke her way across the bay:

And Veena :)

Stay safe and well, peeps :)

 

Bold & Beautiful and Coronavirus (COVID-19)

Bold and Beautiful acknowledges the growing concern and need to implement procedures to stop the spread of Coronavirus.  We also acknowledge the many advantages ocean swimming provides to both physical and mental wellbeing. As such, currently, the B&B swim is proceeding as normal. This situation may change, depending on future circumstances.

We request that all swimmers inform themselves about the COVID-19 virus, and evaluate the potential risks involved in swimming.

COVID-19 has no friends and everybody can contract the disease, however people in the “older age groups” or with pre-existing health conditions have a greater likelihood of serious illness or even death. NO ONE has immunity to this disease. We all as individuals have a public health responsibility to try to help keep everyone safe.
For these reasons we would like all swimmers to please practice the following:

• Any swimmer with cold/flu like symptoms or who has just returned from overseas to remain at home and away from the swim
• Avoid bringing just arrived overseas guests to the swim until after their 14-day self-isolation period
• Enjoy your pre and post swim coffee / catch ups whilst practicing ‘social distancing'
• Restrain from physical contact with fellow swimmers

All in all, please practice social distancing and good personal hygiene; wash your hands, sneeze/cough into a tissue or your elbow and keep your hands away from your face as much as possible.

Please bear in mind, whilst you think you might be fine, reportedly, around 80% of people don’t have symptoms so you could

currently have Covid-19 and not be aware.  Please if not for yourself, respect the guidelines for your fellow swimmers, some of whom would be very vulnerable.

This is a fast developing situation and we will continue to monitor and update as required.

For more information on restrictions and updates from the Chief Medical Officer visit  https://preview.nsw.gov.au/novel-coronavirus-covid-19

 

Crayweed Update

Finally some good news. Divers from SIMS report that the crayweed at all sites in Cabbage Tree Bay is doing very well after the storm. All weed reported virus free!