MASTERS // 2017 June

QWA Masters Newsletter

JUNE 2017

This month we're excited to congratulate Diana Loy on her induction into the IWF Masters Hall of Fame at the 2017 World Masters Games. Read all about Diana's incredible achievements in the Meet our Masters article.

We'd also like to congratulate Qld Masters Tara Noonan, Callum Hannay and Leanne Knox on their appointments to the QWA Management Committee for 2017.

We hope your training is going well and you're taking steps to stay fit and healthy now that the cooler weather is upon us.

We need your photos! We'd love to feature different lifters from all over Queensland in the newsletter, so please email us at We'd also love to hear your ideas for future issues.

QWA Masters Committee
Tara Noonan, Callum Hannay, Lawrie Townsend, Barry Harden & Nathan Sainsbury.

Upcoming Events (Masters Highlights)

Jun 17-18 JME Qld Club Challenge Round 2 (Various Clubs)
No qualifying requirements, contact your local club to enter
Aug 5-6 Uesaka Barbell Australia Masters League Round 2 (Gold Coast)
Uesaka League qualifying & rules / Registrations open mid-July
Aug 12 Qld Masters Squad Training (Gold Coast)
Social day, open to all. Register your interest via Facebook
Aug 26-27 Qld Masters Championships (Toowoomba)
No qualifying requirements. Registrations open late July
Oct 27-30 Australian Masters Championships (Surfers Paradise)
2017 Masters World Cup
Pacific Rim Masters Tournament
See for entry standards
Nov 25 Uesaka Barbell Australia QWA Masters League Final (Brisbane Barbell) Uesaka League qualifying & rules
2017 Senior Nationals

Tassie Bound

Wishing the best of luck to our 3 Qld Masters heading to Tasmania to compete at the 2017 Australian Senior Championships in sunny Hobart this weekend.

  • Tara Noonan - F53 (Brisbane Barbell)
  • Melissa Robinson - F58 (Cougars)
  • Jackson Solofa - M105+ (Cougars/Ipswich Barbell)

This will be the first Senior Nationals for Tara, third for Jackson and sixth for Mel!

Catch the action on the AWF live stream from this Friday through Sunday.

Technical Officals

Referees Please!

The new QWA Online Club Referee Accreditation Course is now available and we encourage all members (even already qualified referees) to complete this free training to keep up to date with new rules. Access the online training by logging in to your QWA account.

Applications are now being accepted for Technical Officiating roles for the 2017 Masters Weightlifting events on the Gold Coast this October. Qualifications of National level and above are required.

2017 World Masters Games

Tips for Keeping Well Over Winter

With winter on the way for us Queenslanders (anything below 25c!), here are our top 5 tips on keeping well over the cooler months.

  1. Warm Up Well: This goes without saying for us Masters athletes, spend some extra time loosening up. Dynamic warmups are crucial for injury prevention, increasing blood flow and joint mobility. Our Synovial fluid (which helps reduce friction between joints) production is not what it used to be. Wear an extra layer of clothing to assist if need be.
  2. Drink Water: Did you know that dehydration decreases sports performance and at 2% dehydration you can be weaker by 10%! You may not appear to sweat as much in cooler weather but that doesn’t mean your body isn’t working hard. The recommended amount is bodyweight (kg) x 0.033 = litres (eg. 60kg athlete is 60 x 0.033 = 1.98L per day, more if you are exercising).
  3. Vitamin C: Found in a myriad of vegetables and fruits, vitamin C does wonders for fighting the flu bug, it’s a great antioxidant and helps build and maintain connective tissues. Easiest tip... Keep a few metres off from the guy fighting man-flu!
  4. Vitamin D: Get out and about as soon as you see the sun! If you take it in a supplement form, best take it with calcium for easier absorption.
  5. Warm Down: After your session take some time to stretch and cool-off. Make sure to throw that jumper back on though. Your immune system is at its most vulnerable post-training.
If you have any other suggestions feel free to share with us at and keep training hard!
Recipe of the Month

Recipe of the Month by Ellen Willis

Broccoli, Sweet Potato Soup with Quinoa & Fetta

  • 1/2 cup of quinoa
  • 1 tbsp extra virgin olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 300g of sweet potato, peeled and cubed
  • 1 large head of broccoli (about 450g), stems & florets separated
  • 4 cups of chicken stock
  • 100g baby spinach
  • 1/2 cup fresh mint leaves
  • 2 tbsp lemon juice
  • 2 tsp finely grated lemon rind
  • 80g reduced fat Danish feta, crumbled
  1. Place quinoa and 150ml of water in a saucepan over high heat. Bring to boil. Reduce heat to low. Cook, covered , stirring occasionally for 10-12 minutes or until tender. Drain and refresh and under cold running water.
  2. Meanwhile, heat the oil in a pan over a medium heat.
  3. Add onion and garlic. Cook, stirring for 3 minutes or until soft.
  4. Stir in sweet potatoes and chopped broccoli stalks only.
  5. Add the stock and 100 ml of water & bring to the boil over high heat. Reduce the heat and simmer for 10 minutes, until just tender.
  6. Add the broccoli florets and simmer for 6 minutes, until tender.
  7. Add the baby spinach and mint. Simmer for 1 minute, until wilted.
  8. Process with a stick blender or pour into a blender and blend until smooth.
  9. Stir in lemon juice and season as desired.
  10. Divide among bowls, top with quinoa, grated lemon rind, & crumbled feta, serve & enjoy

Meet our Masters - Diana Loy

With 30 years of experience under her weightlifting belt, Diana Loy is one of Australia's most accomplished athletes, which was recognised last month at the World Masters Games where she was inducted into the IWF Masters Hall of Fame (Watch the presentation here).

She has competed at 4 World Open Championships; an incredible 12 World Masters Championships; has broken Australian Open, World Masters and World Masters Games records; and is the current Queensland and Australian Masters record holder for the Clean & Jerk and Total across 2 age categories. Diana competes in the 50-54 age group and trains at Milton Weightlifting Club.

I first got involved in weightlifting in 1987 when I was 22 and a 5th year medical student at the University of Queensland. I'd joined the gym at UQ Sport and started off doing some bodybuilding, but found it boring after a while as it had no endpoint. For about 3 years I did some powerlifting, which was fun at the time, but found it disappointing that the sport relies heavily on the use of artificial aids (eg knee wraps) to enhance strength. Olympic lifting was a more genuine sport which required a lot more skill and technique and no artificial aids.

Over my career I have represented Australia 16 times, which has taken me to many countries and all over Europe, including Germany, Turkey, Bulgaria, Greece, Finland, France, Italy, Denmark and Poland. I was at the World Masters Champshionships in Europe one year where the check scales were in the training area. There was an 80 year old European man stripping down to nothing in front of everyone to check his weight...we didn't know where to look! Obviously European people have less modesty in general.

Tell us Diana, after so many years in the sport, how do you stay motivated to keep training?

My motivation comes from always wanting to do well, breaking records and trying to defy the laws of nature (ie ageing process). I don't use my age as an excuse not to train hard! I enjoy the training immensely so I don't require a lot of motivation. I still train 3 times a day!

My advice to fellow masters lifters would be work on technique and speed. A lot of masters are too slow. Warm up well to prevent injury.

Thank you Diana, you certainly provide inspiration for our younger lifters (and other Masters!) to continue training and competing into older age.

Diana Loy
Published on 25 May 17 - 15:24