Session #5

Tomorrow night we meet at the Botanics at 6.30pm, (the park at the base of the Centre of NZ in Milton St) for a 20 minute talk with Lyndon Chandler of Nayland Physiotherapy on injury prevention, following which we will then head out with the NBS Nelson Striders for a 30-40 minute jog or walk.

If it is wet, the session still goes ahead. Just make sure you wear warmer clothing and a jacket. If it is really tanking down with rain then we may postpone the talk section and just head out straight away on a run or walk. Either way, see you there!

SPIN class offer at migym

Check your inboxes for a free spin class offer from migym (for next week only, need to pre-book).

Thanks migym!

Tonight's session

Tonight we begin our running and walking section of the series, and to start we are heading to Shoe Clinic in Bridge Street, Nelson where Brett will take us through the science of correct fitting footwear (and clothing) for optimal support.

We will split into two groups, with group 1 going into Shoe Clinic first at 6.30pm, whilst Group 2 heads out with the NBS Nelson Striders for a run or walk for 30 minutes. Then, at 7.00pm the two groups will switch.

I have emailed who is in each group to everyone's inboxes, I will pop a list up on Shoe Clinic's door also. If your name is not on the list, then please do not go into Shoe Clinic, just go directly into Group 2 where you will be running or walking first.

Triple One Care are offering…

FREE HOLIDAY FIRST AID COURSES

Promoting Safety in the Community

˜˜˜˜˜˜˜˜˜˜˜

Be Safe this Christmas

TOPICS: Soft Tissue Injury, Burns, Near Drowning,

Casualty Positioning, Bleeding, Choking,

Hypothermia/ Dehydration, Stings and Bites

** BOOKINGS ARE ESSENTIAL **

Limited to 25 participants only

Contact TRIPLE ONE CARE

to book your space at

one of our locations

info@tripleonecare.co.nz

Nelson – 7 Nov or 21 Nov or 12 Dec 2011

1 Tokomaru Pl, Stoke, Nelson

Check out our website for a venue near you.

Session #4

Next week we begin our running and walking section of the series, and to start we are heading to Shoe Clinic in Bridge Street, Nelson where Brett will take us through the science of correct fitting footwear (and clothing) for optimal support.

We will split into two groups, with group 1 going into Shoe Clinic first at 6.30pm, whilst Group 2 heads out with the NBS Nelson Striders for a run or walk for 30 minutes. Then, at 7.00pm the two groups will switch.

This means that I need to place you into groups and to get a rough indication of who will be attending.

Please email me (nelsonactivator@gmail.com) if:
* you are planning to attend this Tuesday night
* if there is anyone you would prefer to be grouped with (just email me their names)

Otherwise, keep active and I will see you soon!

Session #3

Tomorrow night we meet at the Trafalgar Park Pavillion at 6.30pm for our nutrition session with dietician Naomi Johnson. No need to bring anything special - a pen and paper may be handy - and any questions you would like to ask Naomi. I will have the Tick Club forms for anyone keen to register and enter the Hamper draw.

To get to the Pavillion, park in the carpark off Hathaway Tce (enter off Trafalgar Street, by Trailways) and then walk through the main gates. The Pavillion entrance is via the ramp, with the doors open just to the right once you reach the top of the ramp.

Stretch!

Spin!

How's the body this morning?

hope the body isn't too sore this morning after your session at migym last night! I was super impressed at everyone's planks in the core strength rotation - tough stuff! And for many of you who got on the spin bikes, after years of not being on a bike - big well done to you. I hope the body is feeling a 'nice' sore, the kind of soreness that you know comes from pushing it that bit further than it's used to. Often this sets in a bit later (like 24 hours to 48 hours) and is referred to as DOMS (Delayed Onset Muscle Soreness). Nothing a gentle walk, plenty of water, and then a long deserved soak in the tub can't fix.

A reminder that next week is our session with the dietician. Please email me through any questions or areas you want covered in her talk, so that I can forward these on to Naomi and she can prepare accordingly. Obviously you will still have the ability to ask questions directly during the session.

The course is now fully subscribed and a waiting list has been started. If you have any friends that are keen to go on the waiting list (sometimes we are able to open up some more spots further on in the series) then get them to complete a registration form and send in to NCC. These will then be forwarded to me, and I will contact them if/when a spot opens up.

In the meantime, keep active,

Session #2

This week we head to Migym, where Rachael Voyce and the team will lead us through a three set rotation of Spin, Stretching and Core Strength activity. All you need to wear is comfy/stretchy clothes like T-shirts and trackies/shorts (just make sure if they are long in length that you can fold them up or tuck into your socks when you get onto the spin bikes). You will also need comfortable footwear and bring a water bottle too.

When you enter Migym at 6.30pm on Tuesday, please ensure the first thing you do is put a cross next to your name on the Register Clipboard. I need to keep records of how many attended each session for statistical purposes in my reporting back to Council, along with evaluating each session and also as part of Health & Safety.

If your name is highlighted then it means I don't have a medical form or photo (or both) from you, so please come and see me and we'll sort it.

I will also have the photo sheets from last week - can you please tick next to your name and photo if they are correct. There are a few blurry photos in there - so I'll take another one if this is the case for you.

Looking through the 'fear bottles' it was interesting to see the number whose main concern was swimming related. 13 people had concerns with swimming and getting in the water, and 12 people had concerns with swimming in the sea. I will talk more about these sessions later in the series, but for now, rest easy knowing that when we do the sea swim session we never go deep enough that you couldn't stand up and put your feet on the bottom (we swim parallel to shore). And for the pool sessions we split into three ability level groups (group 1 being those that wouldn't be able/comfortable to swim a length, group 2 being those that could swim 1 or 2 lengths and group 3 being those that could swim many lengths comfortably).

So - you're not alone!

It seems a number of you are also concerned about injury - please remember, that you are the only one who knows how your body is feeling and what is normal for it to handle. If you are at all worried about performing a certain activity or continuing a session, then let the instructor or myself know. It is really easy to do too much too soon when you are filled with enthusiasm and motivation, we want to be active in the long term, so look after yourself and take it slowly.

Another similar fear is being left out, or being the worst. This isn't a competition, however, I know how it can feel when you perceive yourself to be the worst at something. When I first started road cycling, I used to get dropped from the bunch every single time, and it wasn't much fun. Yet, I also knew that to get better, I had to stick to it, so each week, I lasted a little bit longer and a little bit further until eventually I was able to last the entire ride. Please know that we won't leave you behind in this series, there is no racing, and with all the different sports involved it is unlikely you are going to be the 'worst' or the 'best' at every single one (however you may judge it). And also remember, that you are faster, fitter, better, stronger, ..... etc etc then all the people that didn't have the courage to sign up to the series.

I look forward to seeing you tomorrow night.

Welcome to the 2011/2012 Nelson Women's Activator Series.

Tomorrow night is our first session where we will get to know each other, cover some administration, and I will go over the basics of the series as well as answer any queries you may have.

This session is at the Victory Room of the Trafalgar Centre, so park in the Trafalgar Centre carpark, then walk through to the main entrance (I think ... I am picking the keys up tomorrow, so am assuming we will use the main entrance, however, if not, it will be from the carpark side through the courtyard entrance). Just look for an open door. :)

No need to wear exercise type clothing as we won't be doing a lot of movement tomorrow night, so just come along in comfortable warm clothing - we may sit on the floor at different stages throughout the session.

6.30pm - 7.30pm.

If you can, please download and print off the document I have sent to your email inbox, then fill in and bring with you tomorrow night. I will have spare copies available if you are unable to print.

A couple of emails have been returned to me - so if you haven't received an email, please check your junk box filters or advise a current email address.

See you tomorrow evening!

Just under 20 spots remain

What are you waiting for? Go on, get involved, and be part of the fun.

If you have any questions about the series, please contact Amanda either on email at nelsonactivator@gmail.com or phone (03) 545 8453

Wheel Woman - Mountain Bike workshops for Woman – ‘Ride with Confidence’

Three hour beginner and intermediate workshops designed to build riding confidence in a supportive all woman environment. Emma Bawtree runs workshops for beginners through to intermediate levels in the beautiful forests of Nelson and Kaiteriteri.

Up coming workshops dates:

OCTOBER
Saturday October 8th 2pm Beginner Single Track Workshop
NOVEMBER
Saturday November 5th 9.30am Beginner Single Track Workshop & 2pm Beginner Single Track Workshop
Saturday November 19th 9.30am Intermediate Single Track Workshop & 2pm Beginner Single Track Workshop
DECEMBER
Saturday December 3rd 9.30am Intermediate Single Track Workshop & 2pm Beginner Single Track Workshop
All workshops include up to 3 hrs of coaching in small groups.
The price of the workshops are $60 per workshop if you sign up for the two or more, (a single workshop is $65).

Private workshops also on offer, get a group together and we can custom a workshop to suit your experience and abilities.

Contact Emma

Ph: 03 5402678

Cell: 0276245368

Email:emma@nztraveldesigners.com

Sports Yoga Course

· Many top professional athletes including Ryan Giggs, Phil Neville and tennis player Andy Murray are using Yoga to keep their bodies in top condition. This prolongs their career at the highest level. Most Premiership football teams are now using Yoga as a way of helping players recover more quickly from physical damage and also to prevent the risk of injury.

In this 6 week course I'll be leading students through a series of postures designed specifically for sports practitioners. Whether you run, swim, ride, or play rugby Sports Yoga will help you improve your overall performance, keep your body in top condition and injury free.

Monday 3 October - 14 November 7.15pm – 8.15pm

The Yoga Space, Central Arcade, Trafalgar Street

Bookings: 545 1668 021 0255 6765 rodwatson1@gmail.com

www.yoganelson.co.nz