SWIM WORKSHOP

Nelson Video Workshop:

Saturday November 14th 8.30 till 10.30/11 am Riverside Pool.
There are only 3 available spaces left on this workshop so if your keen be quick!

Program:
8.30 am - Swimmers will be filmed individually from front & side both above and under the water.
At approx 9.00 we will analyse the video as a group and also review some examples of efficient swimming.
Tea/Coffee/biscuits will be provided.
This will be a relaxing, enjoyable, interactive and educational session for all.

Benefits:
1) A better sense of what you are doing in the water.
2) A better understanding of what you are trying to achieve.
3) Some clear focal points to work on and how they will affect your stroke.
4) A better understanding of what good swimming actually entails.
5) More inspiration/motivation for your swimming and it’s improvement ,not just for the outcome, but also for the process.
6) The knowledge that what you are working on in the pool will lead to a more efficient/effective stroke.
7) A copy of your swimming for you to review on your computer (you must provide a USB flash drive).
8) A cup of tea/coffee/biscuit(s) after your swim!!!

Cost:
$45 per swimmer.

Contact me either via email lionel@oneflow.co.nz or on my cell-phone – 021 129 5645.

Thanks
Lionel

Running and Walking Program

Hope you all enjoyed your session with Brett at the Shoe Clinic and your time with the NBS Nelson Striders. Next week we will meet at the Botanics, Milton St (bottom of the Centre of NZ).

If anyone is coming in from Mapua/Moutere Highway, then Angela is looking for someone to carpool with. Give her a call on 03 544 1818 or alternatively email me and I can put you in touch.

If you are looking at other sports bra options then also check out http://www.sportsupport.co.nz/ - Lisa stocks sports bras designed specifically for larger busts.

Tonight's Session

This week we begin our running and walking program and we also have the pleasure of receiving expert guidance from physiotherapist Brett Meehan in his Shoe Clinic store. Brett will discuss the basics of correct support from your footwear and also some tips about what to wear to reduce chaffing and discomfort from clothing. The NBS Nelson Striders will take you for a run or walk (there will be both a running and a walking group, as there is every Tuesday at their sessions).

We will work the session as follows:

Surname A-N will go with the Nelson Striders first - 6.30pm at the 'Striders carpark', opposite the Suter Art Gallery on Bridge St (next to the Vets)

Surname O-Z will go to Shoe Clinic first - 6.30pm on Bridge St.

At 7.00pm the Striders will finish their run/walk at Shoe Clinic, so if you ran or walked first, you can then go inside and listen to Brett. Those that listened to Brett first can then walk straight out and join the Striders for a half hour run/walk.

See you tonight.

Know Your Numbers

Averil mentioned last night about how everyone should 'know their numbers'

Check out the following links
Go Red for Women Campaign

Heart Risk Quiz and Healthy Living ideas

National Heart Foundation Recipe Archive

The Heart Foundations Nine steps to eating for a healthy heart:
1) Enjoy three meals a day, selecting from dishes that encourage you to eat plant foods and fish, with little or no dairy fat, meat fat or deep fried foods

2) Choose fruits and/or vegetables at every meal and most snacks.

3) Select whole grains, whole grain breads, or high fibre breakfast cereals in place of white bread and low fibre varieties at most meals and snacks

4) Include fish, or dried peas, beans and soy products, or a small serving of lean meat or skinned poultry, at one or two meals each day

5) Choose low fat milk, low fat milk products, soy or legume products every day

6) Use small amounts of oil, margarine, nuts or seeds

7) Drink plenty of fluids each day, particularly water, and limit sugar-sweetened drinks and alcohol

8) Use only small amounts of total fats and oils, sugar and salt when cooking and preparing meals, snacks, or drinks. Choose ready-prepared foods low in these ingredients

9) Mostly avoid or rarely include butter, deep-fried and fatty foods, and only occasionally choose sweet bakery products

Links to the National Heart Foundation's policies on nutrition

Yachting

Anne will email those of you that gave your details to her (or through me) soon. She is aware that you are already committed to Tuesday nights for a few months yet. So she will work with the skippers to come up with a plan for sometime in the New Year. So keep watching this space (and listening out from Anne).
:)

This week

The session this week will be held at the Trafalgar Park Pavillion - you can park in the carpark area behind Trafalgar Park (accessible from the road by Trailways or the Nelson Rugby Clubrooms) and then walk through. Averil and Annette will be doing a demonstration and showing how to modify a menu to suit..... looks great! And there should be the opportunity to taste what they're cooking too!
More details will be in my email out.
See you there at 6.30pm.

More pics

From Rebekah

Yachting

Anyone who wanted to try yachting and didn't this time - let me know and I can forward your details to Anne, who can then contact you when an opportunity arises.

How did you rate the boating experience?

What an experience......
For someone who is not at all comfortable on the water the Waka Ama was such an enjoyable thrill....
Aroha, Marty, Karen and Nic (I think) were the ultimate trainers and are such a great advert for the Maitahi Outrigger Canoe Club. Their teaching and explanations were clear and easy to understand which for me removed my concern about actually being on the water. It is obvious that this group of people have a passion for their sport and it shows. It also rubbed off on the ladies who did the Waka Ama part of boating as several of us have expressed and interest in joining the club...

Posted for Shirley Shephard

Some pics from last week

Rowing

Remember to bring 'tighter' fitting clothing that is warm, a wind jacket, bottle of water, and long socks (like rugby socks)

On the water Group 1
5.30pm
Armstrong, Rebecca
Brown, Margy
Cleminson, Fiona
Dickinson, Jill
Furkert,Jane
Harper, Kate
Hatton, Jo
Inwood, Ursula
Lord,Jan
Robinson,Kim
Russell,Karen
Wilson, Robyn

On the water Group 2
6.15pm

Halifax,Pat
Meer,Paula
Murray, Leanne
Palmer, Helen
Perkins,Justine
Rainey, Jude
Rutherford,Jodie
Saville,Helen
Sharpe, Rachael
Shelling,Ruth
Stevenson,Jacinda
Weir,Sarah-Jane

On the sliders in the Rowing Clubrooms
6.15pm
Blick Charlotte
Duncan Mercia
Froude Karilyn
Grant Rosalie
Shine Petrina
Widdowson Linda
Williams Linda
Richards Kim

Waka Ama Commands

Hoe kia rite - Set up your paddles in the ready position
Hoea - Paddle!
Kia mau - Stop paddling
or:
Rangimarie - Peace (stop paddling)

Parts of a Waka
Waka - Hull
Ama - Stabilising secondary hull
Kiato - Joins secondary hull to main hull
Hoe - The paddle

Waka Names
Mangopare (hammerhead shark)
Mangoripi (thresher shark)
Tiaki (protect and guard)

Posted on behalf of Aroha

Boating this week

Hopefully the weather will be just as good as it was last Tuesday for us this week. Rowing - I have spoken with Terry and he and his team will be endeavouring to get the boats out this week for two sessions of approx 45 minutes. This will make the start time earlier for some - if you have restrictions on time, can you please let me know asap so that I can try to slot you into a preferred time.

Those that attended last week's session will have preference for the water session. Those who didn't attend last week (or the week before) should be able to work on the sliders inside the Rowing Club. I will email you all with more info tomorrow.

MENTAL HEALTH AWARENESS WEEK WALK

Walk For Wellbeing with Steve Gurney

Bring your family, friends and work colleagues & join Steve on Tahuna Beach before work Thursday 8th October from 7.15am

Energise yourself by participating in one of these easy and fun physical activities!

7.30 - 8.00
“Free and Easy Fitness” session with fitness trainer Gaye Evans

8.00 - 8.30
Walk for Wellbeing with Steve

8.30 - 9.00
Dance with DARNZ Hiphop Salsa
(great for kids and adults alike!)

All at Tahuna Beach this Thursday morning !

Steve will be on the beach with his kite buggy from 7.15am.

If it’s raining, bring your raincoat!!!

For Further information contact: Alison Lewin
Manager – Health Action Trust
PH 03 548 2798 Email: Alison@healthaction.org.nz

Boating this week

You should have all received a reminder email today about start times for this week - otherwise scroll down the page to find the related posts that I put up late last week. Enjoy!

Taryn Beattie (who took Group 1 for swimming) now has a website up and running for her massage business - check out www.massagetherapynelson.vpweb.co.nz
Could be a perfect way to 'ease' those aching arm muscles!

Waimea Harriers 5km Series

Looking for something to do on Wednesday evenings?
The Waimea Harriers 5km Series is starting this Wednesday night and will be on every Wednesday evening for the duration of summer.

Meet Washbourn Garden Carpark Richmond

Start 6.00pm Walkers - 6.15pm Runners

Entry fee $3.00

Prize Giving at El taverna tavern after event

All Welcome

Media Interest

Check out Peter Gibb's latest article in which he featured the Nelson Women's Activator Series, in particular Pat Halifax (gorgeous photo) and Alison Warren.
http://www.stuff.co.nz/nelson-mail/sport/the-fitness-zone/2925004/Fitness-a-pleasure-not-a-duty

V5km on this afternoon

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.

Don't forget about the basic training plans available on the Nelson Events website - for either a 5km, 10km or half - see http://www.nelsonevents.co.nz/MahanaHalfTraining.htm for more information.

Rowing

Start Times are as follows:
6pm
Brown Margy
Harper Kate
Inwood Ursula
RobinsonKim
Russell Karen
Wilson Robyn
Hatton Jo
Armstrong Rebecca
Blick Charlotte
Cleminson Fiona
Dickinson Jill
Duncan Mercia
Froude Karilyn
Furkert Jane
Grant Rosalie
Lord Jan

6.30pm
Meer Paula
Halifax Pat
Murray Leanne
Palmer Helen
Perkins Justine
Rainey Jude
Richards Kim
Rutherford Jodie
Saville Helen
Sharpe Rachael
Shelling Ruth
Shine Petrina
Stevenson Jacinda
Weir Sarah-Jane
Widdowson Linda
Williams Linda

Yachting next week

Some reminders:
Start time- 6pm at the Tasman Bay Cruising Club – you will meet your skippers then go to boats by 6.15 and plan to be back around 8pm. That should give you 1-1.5 hours on the water- from leaving marina to back again.

Clothing comfortable warm trousers ( tracksuit type pants are ideal) warm tops, jackets. Shoes- sneakers/trainer types – white or light soled ( not black or dark soled). Sun block and sunglasses/hats – suggest you have both these on strings to stop the sea goblins eating them!!!!! If you have your own life jacket and want to bring it that’s fine- all boats will have enough. (no jeans or clothing with metal studs etc )

Please also remember to pop the red membership cards you received last week into your bags

Anne

Copelia B and Lisa W - can you confirm if you will be there or not on Tuesday - thanks, Amanda