Start Times for next week

WAKA AMA
Start next week at 6.15pm

ROWING
There will be two start times next week, one at 6pm, and one at 6.30pm. Terry and the team will be getting the sliders out, which helps teach you the basics of how it will feel on the water, where you will hopefully be on the final week. If you have a preference for either time slot can you please let me know by Thursday evening, otherwise I will assign you randomly to one of these.

YACHTING
Start next week at 6.00pm. For those of you that missed last night, Anne is going to forward me some basic info which I will then forward onto you.

Again, if you know you won't be coming can you let me know asap so that I can let the different instructors know.

Rowing Grace

Waka Ama In Style

Boating Session Alterations

Waka Ama will now meet at the Nelson Rowing Club at 6.30pm (just around a little bit from where you were orginally going to meet). This will be an indoor session. Please note that corporate rowing is on at the Nelson Rowing Club prior to this, so please wait until they have left before entering.

As all three sessions are indoors this week, you will be covering the aspects of the boat, technique, safety etc - so it is important that you attend if you intend to be out on the water in the following weeks.

See you tonight :)

Is it still on if it's wet?

Absolutely! Most have indoor venues so the sessions will still go on. If there is any change then I will post info here. Bring a jacket with you :)

Boating Session Start Times

Rowing: 6.30pm
Waka Ama: 6.15pm
Yachting: 6.30pm this week (may be 6pm next week - check with Anne tomorrow night)

Boating Sessions Begin

This week the boating sessions begin - hope you are all excited! I have emailed out some basic information that your experts had passed on to me, which includes info on what to wear, what to bring, where to meet etc. If you haven't received this then please let me know. Remember that the sessions do start earlier too (gone are the 7pm starts).

Benefits of Massage - Taryn Beattie

Benefits of Massage for Athletes:
Therapeutic massage helps the body recover from the stresses of strenuous exercise, and facilitates the rebuilding phase of conditioning. The physiological benefits of massage include improved blood and lymph circulation, muscle relaxation, and general relaxation. These, in turn, lead to removal of waste products and better cell nutrition, normalization and greater elasticity of tissues, deactivation of trigger points, and faster healing of injuries. It all adds up to relief from soreness and stiffness, better flexibility, and less potential for future injury.
In addition to general recovery, massage may also focus on specific muscles used in a sport or fitness activity. For example, areas of greater stress for runners and dancers are in the legs, for swimmers in the upper body, for tennis players in the arms. These areas are more likely to be tight, lose flexibility, and develop trigger points.

Every BODY deserves a massage

Taryn Beattie
0272153861
9 Evergreen Way Stoke

www.massagetherapynelson.vpweb.co.nz

Free one week trials at Riverside

Hi everyone,

I hope you all enjoyed the indoor tri here at Riverside on Tuesday, it looked like great fun! I just thought I would remind you that we offer FREE one week trials - have unlimited use of the facility for FREE, for a whole week! Use the gym, pool and spa at your leisure or jump into as many of our great aqua classes as you wish! Our friendly and qualified gym instructors will show you around, familiarise you with the equipment and guide you through a personally designed programme, and you won't have to pay a cent! And there is no obligation whatsoever to join once your trial has finished (although we are confident you will enjoy it so much that you will want to keep coming back!) For more info, call us on 546 3221 and we will be more than happy to help.

Enjoy the boating next week, and I hope to see you back here at Riverside soon!

Jo :)

Boating Sessions

A list of who is doing what for the next three weeks is listed below. I will email information on where to meet, what to wear etc later in the week.

WAKA AMA
Archer Beryl, Ballantyne Marguerite,Barnett Karen,Campkin Lisa, Clark Megan, Coghlan Mary, Duggan Michelle, Escreet Judith, Heta Cheryl, Hunter Carol, Lovell Anna, McCarthy Helen, Mowat Rhonda, Nichol Jane,Norton Judith, Pirc Jerri, Randall Chrissy, Roshier Diane, Sargeant Angela, Shepard Shirley, Sussmilch Jane, Talwar Renu, Ustin Jennifer, van Loon Christa, Warren Alison, Watson Gillian, Winterton Sioned, Woodward-Leth Rebecca, Yates Felicity, Young Fiona

ROWING
Armstrong Rebecca, Blick Charlotte, Brown Margy, Cleminon Fiona, Dickinson Jill, Duncan Mercia, Froude Karilyn, Furkert Jane, Grant Rosalie, Halifax Pat, Harper Kate, Hatton Jo, Inwood Ursula, Lord Jan, Meer Paula, Murray Leanne, Palmer Helen, Perkins Justine, Rainey Jude, Richards Kim, Robinson Kim, Russell Karen, Rutherford Jodie, Saville Helen, Sharpe Rachael, Shelling Ruth, Shine Petrina, Stevenson Jacinda, Weir Sarah-Jane, Widdowson Linda, Williams Linda, Wilson Robyn, Wilson Wendy

YACHTING
Bailey Copelia, Bowron Sarah, Brodbeck Ruth, Charlesworth Kerry, Crook Karen, Doherty Sarah, Flavell Yvonne, Goodin Robyn, Hart Alison, Komarovsky Jenni, Kraak Anita, Lulham Fiona, Malthus Rebekah, Opatrny Gayl, Phipps Amanda, Reese Rachel, Richards Laura, Rock Katherine, Simonsen Cherie, Spori Angela, Tavener Janet, Tolmie Lindsey, Townshend Sonja, van Riet Rochelle, Walker Barbara, Williams Lisa, Woodbury Nicola, Woodhouse Jeannie, Woottan Kim, Young Amanda

Congratulations!

Well done on completing the indoor tri last night - it's not easy doing three different sports straight after the other. I was very impressed with the quality of your swimming style, especially considering it was the final discipline. You are looking classy ladies! Well done. :)

This week's session

I am just putting the finishing touches to tomorrow night's plan and sorting out the indoor bikes. I have enough wind trainers but need two more bikes - if you have a bike that you would be able to bring and use (and let about five or six other women also use), can you please let me know. It gets put onto a wind trainer - the front wheel comes off, and the back wheel is secured onto a roller type system.
I will email everyone soon with more details about tomorrow night's session.

Gaye Evans Fitness Training

If you missed out on picking up one of Gaye's free session vouchers as last week's session, don't fret, as I will bring them along to this Tuesday's session also. If you have any queries, feel free to email Gaye on gayeevans@xtra.co.nz, or ring her on (03) 546 3960 or check out her website www.fitnesstraining.co.nz

We will see Gaye again during our running and walking program as she will be on hand to give you some great tips on how to build your core. More on this to come ....

A bit of admin ....

In preparation for next week's session - if you did not put a highlighter mark next to week 4 on the registration sheet on Tuesday to indicate your intention of coming to next Tuesday night's Indoor Tri and you do plan on coming, can you please email me to let me know so that I can arrange enough wind trainers/indoor bikes and assign you a start time.

The Indoor Tri involves five minutes of biking, followed by five minutes of aqua jogging and then five minutes of swimming (either widths or lengths). It is at your own pace, and you will complete it in small groups.

Also - if you know you won't be able to make any of the upcoming boating sessions can you also please email me so that I can ensure there are enough club members and boats available for those that are planning on coming. Please note that two of these sessions falls inside the school holidays.

Go Red for Women campaign

The annual New Zealand Woman’s Weekly ‘Go Red For Women’ issue is on the shelves this week. It has Carol Hirschfield on the cover and is packed with Go Red For Women tips and advice.

We'd like to ask for your help in capturing the hearts of New Zealand women by making them aware of the serious risk that heart disease poses to them.

Heart disease is the single biggest cause of death amongst women in New Zealand. Even worse is the fact that 74% of kiwi women over 20 are totally unaware of this statistic.

That means some of your friends, loved ones, work colleagues, or even family members like your nana or your sister could be blissfully unaware of something that endangers them.

We're determined to spread the word to every single one of these women, and we would really like your help to do this.

Because you are someone who supports the Heart Foundation, we've created a unique heart for you on our special Go Red For Women website. Please go there and enter your details to find yours. Then help us spread the word by entering the email addresses of female friends and family members you would like to alert about the risk of heart disease. We'll invite them to show their support by adding their hearts to the page and inviting their friends and family to do so.

Please also forward this message to as many women you can. If everybody in the 26% who are aware of the risks do this together, we can capture and help secure the hearts of New Zealand's women against heart disease.

Thank you,

Rt Hon Dame Jenny Shipley
Patron, Heart Foundation Go Red For Women

Posted on behalf of Averil West - National Heart Foundation

1.5m to survive

Would you stand on the spot with your back towards a truck as it drives towards you at 100km/h, knowing it was going to pass within a metre?

Plain Lunacy? This is an everyday occurrence for cyclists on our roads.

1.5m To Survive is your call to action!

There are nearly 1.5 million of us riding bikes in New Zealand, yet the Ministry of Transport's 10-year road safety strategy discussion document has little to address the safety needs of cyclists. We must act now, (right now...September) if we want cycling conditions on our roads to improve in the next 10 years. This is your moment to speak out!! Submissions close Friday October 2nd, 2009.

Take action!.....
1) Vote for 1.5m To Survive (online petition)
2) Read more on RideStrong's submission, or read the full press release here

3) Have your say- tell us your thoughts in the forums
4) If we don't have our say NOW, we'll be ignored for another 10 years. Forward this viral campaign to all of your cycling friends and family. Aim for at least 5!
5) Make sure you have signed up to RideStrong

Information taken from the RideStrong website - visit http://www.ridestrong.org.nz/RS/blogs/about_ridestrong/pages/1-5m-for-1-5m.aspx for more information on this campaign and to find out how to sign the petition

Session 3: Swimming and Aquajogging

This week you will again spend time on swim technique with your instructors - Taryn for Group 1, Jo for Group 2 and Jon for Group 3 and Gaye will be there down the deep end for aqua jogging.

This week will run the same as last week, except those in Groups 2 and 3 that swam first will aquajog first this week, and those in Groups 2 and 3 that aqua jogged first will swim first. After twenty minutes, these two groups will again switch, then at 7.40pm Group 1 will have their chance to head to the deep end for some aqua jogging. Remember, if you only want to aqua jog and not swim, then head directly to Gaye.

I have emailed you all a form that I would like you to bring with you tomorrow night if possible. This is just some additional information that I need to have on file in case of emergency - it asks for the person for myself (or the relevant instructor) to contact should they need it, and any known medical conditions that we should be aware of. Please let me know if you are not receiving my emails.

Don't forget to get your entries in quickly for Run Mahana if you want to take advantage of the Activator discount. As a participant in the 2009 series Nelson Events are offering $10 off the entry price to either the 5km, 10km or Half Marathon event. Every adult finisher receives a bottle of wine straight from the cellar door of Woollaston Estates, and $5 of every entry goes to the Nelson branch of the Prostate Cancer Foundation so for $25 (10km and Half) and $20 (5km) it is exceptional value and a great motivator to get out on the pavements! This discount will no longer apply after the 30th of September so get them in quick!

Full information including training plans are available at www.nelsonevents.co.nz

$50 Aqua class concession special!

Hi there!
I hope you are all enjoying the Womens activator activities, it is great to see you all down here at Riverside pool on Tuesday evenings!

If you have been enjoying the aquajogging, I'm excited to let you all know that we have 10 visit Aqua class concession cards available to participants of the Women's Activator Series, for use at Riverside pool, for only $50. That works out to be just $5 a class! These can be used for any of our fantastic Aquafit, Aquajogging and Aquanatal classes. Give the Aquafit classes a go too - they are a great fun way to workout - and even better if you bring your friends!

Aquajogging Classes (60 minutes) run:
Mondays and Wednesdays at 6.30pm
Tuesdays at 9.30am
Fridays at 12.00pm

Aquafit classes (50 minutes) run:
Mondays, Wednesdays and Fridays at 9.30am
Tuesdays and Thursdays at 6.00pm

Come on down to Riverside reception where we will issue you with your concession card. For any more info please don't hesitate to call us on (03) 546 3221.

This great offer will only be available until the end of November!
See you soon,
Jo @ Riverside :)

Activator all action

The 2009/2010 Nelson Women’s Activator Series has begun with the first two swim sessions being held at Riverside Pool under the expert guidance of Jon Linyard (Nelson Triathlon Club), Jo Hatton, Taryn Beattie and Fiona Braid (CLM Riverside Pool). This week participants also enjoyed the aqua jogging instruction of Gaye Evans. This year’s series has proved extremely popular and places filled very quickly. But anyone still keen to be involved to send their registration into Council and they will get contact information with the relevant clubs and organisations to help them on the path to a more active lifestyle.

Nelson City Council would like to thank the following groups for their involvement in last year’s pilot and also those helping with this year’s Nelson Women’s Activator Series.

CLM Riverside Pool, ASB Aquatic Centre, Jon Linyard, Jo Hatton, Taryn Beattie, Fiona Braid, Gaye Evans Personal Training, Lionel Padial – Oneflow Swimming, Tasman Gold Master Swimming, Nelson Masters Swimming, Maitahi Outrigger Canoe Club, Nelson Rowing Club, Nelson Yacht Club, National Heart Foundation, Annette Nistor (Dietician), NBS Nelson Striders Community Running and Walking Group, Nordic Walking Nelson. Greg Lineham, Lyndon Chandler (Nayland Physiotherapy), Brett Meehan (Shoe Clinic Nelson), Rachel Dixon (Personal Trainer – Devine Fitness), Carol Cooper (On the Ball Training), Nelson Triathlon & Multisport Club, Nelson Orienteering Club, Cycling Nelson, Nelson Mountainbike Club, Sandra Vincent, Jane Rose, Britta Martin, Brenda Clapp, Biking Nelson, Bike HQ, Nelson Events.

Heart Foundation Support Requested

As one of the key funders for the pilot series last year and also involved in the current Nelson Women's Activator Series, the Nelson branch of the Heart Foundation is asking for your help. Please see below:

It is common knowledge that smoking is harmful to us all –smokers and non-smokers.

Research tells us that very few adults become smokers hence the drive by tobacco companies to ‘recruit’ young people into smoking. (They call them the ‘replacement smokers’)

Research also tells us that many people are prompted into buying tobacco products by the point of sale displays.

To assist young people to remain smokefree and support smokers attempting to quit it is important that tobacco products are removed from displays. Can you please support us in our attempt to ban tobacco displays by writing to your local MP and requesting their support on this matter.

Averil has sample letters that can be used or alternatively you can download one from www.protectourchildren.org.nz

For more information give Averil a call on (03) 545 7112 (mornings only).

How are those muscles?

I hope you all enjoyed getting put through the paces by the wonderful Gaye Evans down the deep end last night for your introduction to aqua-jogging. Gaye will be back next week to take you again, as will Taryn (Group 1), Jo (Group 2) and Jon will be back from his journey to the World Triathlon Champs. A big thanks to Fiona Braid from CLM Riverside Pool for giving you some neat kicking drills last night. Remember, if you want to take your swimming further then seek out your instructors and talk to them about further tuition and what is available.

Some helpful websites:
Gaye Evans Personal Training http://www.fitnesstraining.co.nz/

CLM Riversie Pool
http://www.clmnz.co.nz/riverside/

ASB Aquatic Centre
http://www.clmnz.co.nz/asb/


To discuss swimming or massage with Taryn - please contact her directly (details on the final page of your booklet)

This week's session

This week you will spend time on swim technique with your instructors from last week (although Jon won't be here this week as he is off to Worlds, but the lovely Fiona will be there in his place). You will also have the chance to run in water - aquajogging with Gaye Evans.
If you want to change swim groups from last week, can you please send me a quick email so that I can plan how to structure tomorrow's session accordingly.
Look forward to seeing you back in the pool tomorrow night,
Amanda :)

Swim Guidance

Are you after some more help with your swimming? Then the Tasman Gold Masters Swimming Club are running 30 minute introductory sessions on Thursday evenings at the ASB Aquatic Centre. These are for people who already have some ability, are over 20 and can swim at least 100 metres. For more info contact Jude on 541 0855 or Eileen on 547 8456.
:)

V5km

V5k Wairepo 5k

Saturday October 3rd from 2.oopm to 4.pm
Entry Fee $2.00 Koha/Donation

Come and join us for our 5 k fun walk/run up and down the Victory Railway
Reserve.
Spot prizes for people in fancy dress and the best decorated prams, plus
entertainment to keep you going. We will finish with Kai (soup and a roll)
at Victory Community Centre, Totara Street.

Please register that you are going to attend so we can organize the kai,
contact Gareth on 546 8389, email gareth@victory.school.nz or drop into the
Victory Community Centre on Totara Street.

Not swimming?

If you are not taking part in the swim sessions then don't forget that the NBS Nelson Striders meet every Tuesday night from the 'Striders Carpark' - opposite the Suter Art Gallery on Bridge St, at 5.45pm for a approx 45 min-1hr walk or run (two groups) around the streets and tracks of Nelson. No one is ever left behind and everyone is welcome. No fees either!
For more information call Averil on (03) 548 3655 or check out www.nelsonstriders.co.nz

Swim Passes

For those of you that have signed up for a swim pass either at Riverside Pool or at the ASB Aquatic Centre - you can start utilising it.
For the ASB Aquatic Centre - take the membership form I emailed you in and exchange it for your swipe card at reception.
For Riverside Pool - your swim cards will be at reception soon, but they have a list with your name on it in the meantime.
So no excuses - get in there!

In action

Sore muscles

Has anyone got sore muscles from last night's first session? Not surprising if you have - especially if you haven't swum in a long time. The pain will subside, so don't panic! Don't forget to contact Taryn if you want to book in for a well deserved massage. Details in your booklet. :)

Session 1: Riverside Pool

The series kicks off tonight. As tonight is an introductory night and there will be a large number of ladies heading to the changing rooms can we work it as follows:
Those women that have ordered a swim pass (either at Riverside or ASB Aquatic Centre) come into the pool and go straight to the side of the pool (by the far wall). Those ladies that haven't ordered a swim pass can get changed first. Put a warm top on over your togs as we will be talking for the first 10-15 minutes before getting in the water. Then, once the talking and introductions are over, the ladies in their togs will hit the water, and the others can get changed in the change rooms. We will have two mini sessions in the water tonight.
Next week, we will rotate the swimming with the aquajogging, this is just for tonight. See you soon!

2009/2010 Partcipants

Hello Active Woman,

You should have received a confirmation email notifying you of your acceptance into the series - if you haven't, then email me and I can check that I have your email correct nelsonactivator@gmail.com

All spots filled really quickly, and by 4.30pm on Friday afternoon all spots had been taken.

For those of you that have missed out, I am sending through an email to you also, but it is taking me a little time to get through them all!

I have posted a list of the names of those that have made it into the series initially, and will take this down after tonight's session.

Remember, if you have any questions please email or call me.