Eating well during this period of time is important, with particular attention being paid to nutrients that contribute to a strong immune system. Whilst there is no single food that can prevent illness, having a strong immune system is beneficial for reducing the duration or severity of illness. Here is a recipe you may like to try:

Sweet Potato, Chickpea and Vegetable Soup – serves 4


1 tablespoon extra-virgin olive oil

1 brown onion, finely chopped

1x400g can chickpeas, rinsed and drained

1x400g can diced tomatoes

400g baby spinach

2 zucchinis, diced

2 carrots, diced

2 cups Salt Reduced stock (Vegetable or Chicken is fine) – more if necessary

Parsley, to top

700g sweet potato, peeled and diced into small cubes



  1. Heat olive oil in a large saucepan over medium-high heat. Add onions and stir until brown, then add sweet potato, zucchini and carrots. Cook and stir occasionally until vegetables begin to soften.
  2. Add diced tomatoes, stock, cover and bring to the boil. Reduce heat to allow it to simmer for 15 minutes.
  3. If soup is a little thick, add more stock as required. Add in chickpeas and baby spinach, stirring to heat through.
  4. Divide soup amongst 4 bowls, top with parsley and serve.


This recipe contains:

  • Protein for maintaining muscles (chickpeas; you can also add shredded chicken breast to boost protein content)
  • Low-GI carbohydrates that are rich in fibre for fullness (sweet potato, chickpeas)
  • Different coloured vegetables for various vitamins and minerals important for immunity.

Variety is extremely important – the enzymes responsible for many processes in the body rely on a variety of vitamins and minerals which are obtained from different coloured vegetables. Try to include at least three different coloured vegetables at each meal.

Summer is almost upon us – the competitive shooting “season” has come to an end.  Time for taking stock, enjoying time with family and friends, BBQs and walks along the beach.  

 Summer is also a great time to undertake a review of your shooting, perhaps go back to basics in training, plan the coming year, deciding which events you can attend and what you want to achieve.

For many shooters, their year will revolve around the local club and possible State events – fantastic, as this is the backbone of our sport.  

Others will have State, National and International events in their sights – great, as we need those people striving for excellence as well.

Whether you are wanting to move up a grade at Club level, or be the next National Champion, taking time over the summer to plan for your success, will reap rewards in the New Year.

Ways to make your summer a springboard for shooting success in 2020

 INTERNET – there are so many good websites that will offer varying ideas.  Read and consider what could work for you – have a chat with your coach or other shooters over coffee

SCATT – electronic training.  Find someone who has a SCATT and learn how it works, then ask to borrow it – remember that this training can be done in the air-conditioned comfort of your home!

PHYSICAL – those walks along the beach, the bush track, and dare I say it, even walking around the air-conditioned shopping centre, is contributing to your heart health.  Take a summer Yoga class or two – that will help you to understand how to clear your mind and improve your focus, especially useful later in the year in competition.

PLAN – what competitions will be right for me, how much time can I give to working on my shooting performance, who can help me to improve what I’m doing, am I going to offer to be a volunteer in my club/Association this year, what training do I need – being a coach at the club, or being an official.

Summer is a great time in many ways.

Now, over to you – have fun and enjoy summer 



We had the opportunity to chat with Glenn Rush from our Club of the Year winners, Ipswich and District Rifle Club Inc. This club has had an extremely successful 2019, with a strong strategic plan they are now implementing the second part of their 2020 vision. The club continuously participants in Come and Try with success, having several repeat participants and a steady membership growth of 5-10%. The goal of the club is to get people active and engaged in the sport, and they continue to seek further opportunities to enhance their facilities and provide structured routine sporting opportunities for their ever-growing membership base.

How old is the club? 

The club was formed in August of 1859 making us 160 in 2019 (It’s been a year of celebrations).

How many members are in your club?

We currently have 84 active members. With solid plans for a big membership year ahead in 2020

What do you think makes a great club?

Cherish what clubs are all about and avoid becoming too much of a facility.  (Yes that’s an old school not for profit business model but it’s still working for us).

People need social connection and, as I’m sure your familiar, the sport of Target Shooting is perfect for that. What’s also important is a committee that thrives on interacting and is willing to set a strategic direction and take a few minor risks along the way. 

What did you do, in your opinion, that made the National Come and Try such a success for you?

Now in its 11th year our website has well and truly proven its usefulness for attracting newcomers for a come and try experience. A committee member was also permitted to advertise our event on Facebook via a local neighbourhood community group both of which brought the numbers in. 

What is most important for clubs to remember with new or potential members?

Good question. From our recent experiences of the past 10-15 years I think our biggest learning was probably also the simplest one: Apply a Customer Service approach to make the experience enjoyable and effortless but at the same time hold true to the core values of the club and ensure you have rolled these together ready for your sales pitch.  

Perhaps a second point to accept and not be discouraged by is the fact that not every newcomer will warm to the sport. In fact, our sign-up conversion remains an area for improvement.  But if you do the customer service elements well and irrespective of how many join up you still finish the day with new promoters for the sport. 

 Why should someone join your (or any) club? 

To experience a safe, fun and welcoming sport that has something on offer for almost all ages and abilities.