Riverside Mail December 2011

Welcome to the last Newsletter of 2011! We wish everyone a happy, safe and healthy Christmas and New Year!

Riverside Christmas and New Years Opening Hours:

The Pool and Fitness Centre will be open normal hours right up until Christmas Eve (24th December)

Christmas Day - CLOSED

Monday 26th December (Boxing Day) through until Tuesday 3rd January:

Swimming Pool open 9am - 5pm (Lane Swimming 9am-12pm, Public Swimming 12-5pm)

Fitness Centre open 9am-4pm

Wednesday 4th January - Back to normal hours

Aquafit / Aquajogging / Aquanatal / Aqualite classes will break for 2 weeks over Christmas and New Year:

Last Class of 2011: Friday 23rd December 2011

First Class of 2012: Monday 9th January 2012

December Fit Tip - Summer Walking
If you are going to be doing some walking this summer here’s some tips to walking faster:

1. Use good posture. Walk tall and look forward (not at the ground).
2. Keep your chest raised and shoulders relaxed (shoulders down and back).

3. Bend your arms just less than 90 degrees and swing your arms front to back (not side to side as you arms should not cross the centre line) and by swinging your arms faster your feet will follow.4. Tighten your abs and buttocks (if you can ).

5. Try faster smaller steps rather than longer strides.

6. Push off with your toes and concentrate on landing on your heels, rolling through your steps.
7. Breathe naturally with deep rhythmic breaths. You should be walking fast enough so breathing increases but you are not out of breath. Enjoy those long summer nights and warmer days!!

Thanks to John Maclean for this month's fit tip.

3 Months plus 1 free membership offer extended for December
This is always a popular offer so we have decided to extend it throughout December! Get 4 months of membership to Riverside (Includes use of Riverside and Nayland Park pools, fitness centre, spa, aqua classes, free fitness programs and reviews with our qualified, proffessional trainers) for only $255 for an adult or $235 for a senior (50+) or student.

Chillout Holiday Programme - Keep the kids entertained over the Xmas Holidays!

With fun activities such as berry picking, balloon modelling, burger making, hydrosliding, pool parties and much much more, your kids will not want to miss

out on the awesome Chillout holiday programme these holidays! We are taking enrolments now so be sure to book early to avoid dissapointment. For a full schedule of the programme, get to the Riverside Pool Website to see what is happening on each day. To enrol, just print off the forms available online and return to Nicky John at Nayland Pool or by post to Nelson Aquatics Ltd, Po Box 1611, Nelson. Or simply call Nicky on (03) 547 0292 to check availability and enrol.

Swimmagic Holiday Swim Programme

Week 1 Intensives: 19th - 23rd December 2011 at Nayland Park Outdoor Pool. School age levels - Kickers, Paddlers, Breathers, Swimmers, Development and a "Mixed Squad" level.

Week 2 intensives: 9th - 13th January at Riverside Pool. Pre-School and School age levels - Nippers, Flippers,

Movers, Kickers, Paddlers, Breathers, Swimmers, Development.

Week 2 Squad Clinics:

Monday 9th Jan - Back 2 Basics

Tuesday 10th Jan - Backstroke

Wednesday 11th Jan - Breaststroke

Thursday 12th Jan - Starts and Turns

Friday 13th Jan - Freestyle

Week 3 intensives: 16th - 20th January at Riverside Pool. Pre-school and school age levels - Nippers, Flippers, Movers, Kickers, Paddlers, Breathers, Swimmers, Development.

There are still spaces so call us today for more details, class times etc, and to enrol: (03) 546 3221 or email ketaeverett@clmnz.co.nz

Kori's Christmas Party - Wednesday 21st December

Join Kori and the Swimmagic and Chillout crew for some fun in the sun on Wednesday 21st December at Nayland Park Pool from 1.30-3.30pm! For all kids enrolled in Swimmagic swimschool or Chillout Afterschool care/holiday programme. Take part in some fun pool games and win some cool prizes. Grab a sausage sizzle for $1.50. See you there!

Meet the Riverside Untouchables!

The Riverside Untouchables are a mixed touch team, that play every Tuesday evening at Tahuna Playing Fields. They will be playing until the end of January 2012, so if you happen to be in the neighbourhood at the time, go and cheer them on!

Tots/New Lesson Pool is now heated

The new plant/heating system for the tots pool is now installed and will keep the water at around 32 degrees. Perfect for the smaller swimmers and our swimmagic swim lessons. Come and check it out if you haven't already. We thank all of our patrons for their patience and understanding whilst the work was carried out to install the new plant.

Gift Vouchers for Christmas

Give the perfect Christmas gift - a Riverside gift Voucher! Get a voucher for anything you like, for any value. Why not load one up with a 10 visit swim concession, or a fitness centre membership, or even load up $20 - $30 for shop items so that you loved one can choose some goggles. It's up to you! Enquire at reception.

Visit our websites: www.riversideswimmingpool.co.nz * www.naylandpool.co.nz

Riverside Mail November 2011

Welcome to the November Newsletter!

Nayland Park Pools Now Open for Summer!

Nayland Pools opened on Saturday the 5th November to a lovely fine Nelson Day. Nayland Park Pools will be open for a longer 20 week season this summer plus extended opening hours of 9am-7pm during the week, and 9am-8pm on the weekends. This means even more fun in the sun for everyone! Come and enjoy a swim in the 8 lane 50m pool, a splash in the toddlers pool, some fun in the 20m pool or a jump off one of the 3 diving boards. There is also a wide range of drinks, ice creams, snacks, goggles and caps for sale at reception. The pools are heated so come and enjoy the wonderful Nelson weather at Nayland pools this summer. For more details including opening hours of the dive well and tots pool, please click here.

Riverside Swim Challenge 2011

Well it's all over for another year and once again we saw a great number of swimmers taking part in the challenge and doing a great job in achieving their goals! We had a total of 101 swimmers take part, and we swam a combined total of 110,287 lengths (3308km!). Peter Thomas took out the Fresh Choice 100km Challenge, completing the 100km distance in only 8 days! An amazing effort. We ended up with 9 swimmers competing the 100km target, 11 completed the 60km, 21 completed 30km or over, and 36 completed 12km or more. For all of the results, click here!

November Membership Special - Buy 3 months, get ONE FREE!

For November only, we will be giving away an extra month membership for FREE with every 3 month membership! Get into summer with this great deal for only $255, or just $235 for a student or senior!

November Fit Tip - Why diets don’t work

Diets may help you lose weight on the scales but they don’t help you lose body fat, which is what you are aiming for. When you go on a strict diet that starves the body of carbohydrates, the carbohydrate stores in your muscles (glycogen) are used up. As every gram of glycogen is stored along with three grams of water, the initial drop in weight is mainly due to water. Once glycogen stores are used up, the body breaks down its own muscle tissue for energy, which is exactly what you don’t want!! Losing muscle tissue reduces your metabolism, which means your body needs less energy to do the same work it used to. Your body is also adapting to the amount of energy you provide it with. If you starve your body it tries to convert energy, slowing down your metabolism. Going on a diet, which is very hard to stick to, you will generally put the weight back on, (and some) because of your body now needs less energy to survive than it used to. So if you go on and off diets your body ends up with less muscle and more fat!! A diet that is hard to stick to, or you don’t enjoy what you eat, or if you're hungry all the time and it doesn't fit in with your family and social life it is unlikely to work. “So how do I lose weight then?”…. Actually you want to lose body fat rather than weight so don’t focus on the scales. So go by how your clothes feel or use a tape measure instead. You want to be smaller not a number on the scales. It’s more important that your body is fit and toned rather than a particular weight. So change those eating habits and include some regular physical activity. Make gradual changes that suit your lifestyle and are achievable long term. Obviously you need some limits with food but cutting out all your favorite foods and feeling guilty about eating is not the way to go. Remember your new eating plan should be 'gettable' and for life. It should mean eating better not less.

Thanks John Maclean for this months tip!

Learn to swim in the outdoors this summer!

The Swimmagic swimschool will be running a week of lessons at Nayland Park Pool from the 19th-23rd December for school age levels, in the run up to Christmas. Keep the kids busy for the first week of the holidays and help them learn a skill for life. There will be more lessons running in January at both Nayland Park and Riverside pools. Please call us on (03) 546 3221 to enquire or enrol!

Chillout Rocks!

The success of the new chillout van for school pick ups is showing ithe amount of great kids we have enrolled in After School Care at Nayland. However there are still a few more spaces available! Remember, Chillout can now pick kids up from all Nelson and Stoke Schools and provide care until 6pm! Nicki has also been busy organising lots of fun activities for the next holiday programme, coming up over the summer holidays. Details will be available online later this week, so don't forget to check out www.naylandpool.co.nz to see what's in store! To contact Nicki (Chillout Co-ordinator) please call (03) 547 0292 or email nac@clmnz.co.nz.

NZ Wins Rugby World Cup - Now what do we do with all those flags?!

Well it was surely an exciting few weeks whilst New Zealand hosted the Rugby world cup! And what a relief to finally get the cup back where it belongs - well played All Blacks! So now that it has all blown over...we thought it would be great to see who can come up with the most inventive way to re-use all of those All Blacks / Country flags, whether it's a scarf, pillowcase, made into clothing or anything else; we want to see it! The best one brought into Riverside before the end of November wins a 1 month membership! Get creative!

Have a fantastic November!

www.riversideswimmingpool.co.nz * www.naylandpool.co.nz * www.facebook.com/riversidepool

Riverside Mail October 2011

Another month has rolled by at light speed, daylight savings has arrived and we're now looking forward to the warmer months ahead! This is a great time of year to get your health and fitness up to scratch with the extended daylight hours and summer on its way. This month will see a couple of new faces within the Riverside Staff team, we said goodbye to our awesome receptionist Brody, who has left to pursue other goals, but our lovely Sunday receptionist, Mirella, will be taking over and we also welcome Heidi to a part time reception position, and Rene to the gym. Let's help make the new guys as welcome as possible!

10 Week Weightloss Challenge

The incredible Rachel Hunter of Riverside is gearing up for the next weightloss challenge, which kicks off on Tuesday 11th October. Get ready to get in shape with fitness classes, nutrition and lifestyle advice, team motivation and lots of laughs with a group of people who all have the same goal! This really is an awesome way to kick-start a healthy lifestyle and look and feel great for summer. There are still a few spaces on this awesome programme - please call us today to secure yours on (03) 546

3221, or join right now by clicking the appropriate link below

If you currently have a membership at Riverside:

Adult: $179 lump sum / $17.90 weekly payment
Senior/Green Prescription: $159 lump sum / $15.90 weekly payment

If you do not currently have a membership at Riverside:

Non member: $349 lump sum / $34.90 weekly payment

Participants on the 10 week challenge will enjoy full use of the pool, fitness centre, spa, aqua fitness classes over the 10 weeks, as well as having access to the weekly weightloss challenge sessions. Weekly payment option incurs a $25 administration fee.
For more info, please call Rachel Hunter on (03) 546 3221.

Chillout October Kids' Holiday Programme
The October Holiday programme will be running over both weeks of the school holidays (beginning Monday 10th October), and there are still a few spaces available! Children will be taking part in a variety of activities from Ripper Rugby, a Cinema Visit, Chillout Fear Factor, Pyjama Party and lots more! If you are interested in enrolling your child/ren please contact Nicki on (03) 547 0292 or nac@clmnz.co.nz. Details are also on our website: www.riversideswimmingpool.co.nz.

John the Gym Guy's two cents!
This week, we welcome a new staff member to the gym by the name of Rene. Rene has plenty of experience having been in the industry for a number of years, and has a martial arts background. We look forward to having him around the gym.

Don't forget Rachee's 10 week weightloss challenge beginning

next week!
And finally some food for thought:Eat 1 medium muffin = 25min brisk walking to burn off the calories
1 pottle of chips = 1 hour vacuuming
2 slices of meatlovers pizza = 2 hour bike ride
1 Mars bar = walking up 53 flights of stairs
packet of chips = 45 min run
Apple Pie = 1 hour of spin biking
3 glasses of champagne = 40 mins of singles tennis

Enjoy your workouts! John

Swimmagic Swimschool News

Wow, another term is almost over! Where does the time go?? We have had another great term here at Riverside and are seeing some great improvements in everyone's swimming. We would like to say a big congratulations to Maddy Pears who is our instructor of the term. Maddy is always consistent, enthusiastic and does and awesome job! Swimmer of the Term is Ivy Toa - congrats Ivy, you're a little champ! Don't forget that this week is theme week so make sure you dress up. The theme is KIWIANA - we're looking forward to seeing some great costumes!

As always, we are running our popular holiday intensive swimming lessons these holidays (nippers up to squads levels), so contact us today to secure your childs' space and give their swimming a boost these holidays.

WIN a term of FREE swimming lessons!

Simply pay for term 4 lessons in full before the 8th of October and go in the draw to win your childs' next term of lessons for FREE!

As always, if you have any questions, comments or feedback on any aspects of the Swimmagic Swimschool, please don't hesitate to contact Keta on (03) 546 3221 ext. 3, or by email: ketaeverett@clmnz.co.nz.

Riverside Swim Challenge 2011

What a great swim challenge we are having this year. A new Riverside record has been set by Peter Thomas, who smashed the 100km distance in only 8 days! Peter swam up to two times each day, for hours at a time to clock up the 3330 lengths needed to complete the "Professional Player" 100km distance. Peter Was the deserving winner of the $100 Fresh Choice Voucher, which he donated to charity. What a legend!

So far, we have 3 swimmers who have completed the 100km distance, being Peter Thomas, Alice Anderson and John Irwin. There are a few others who are not far off, including Kirstin Ramsay, Bobby Chapagai and Atje Faber. All swimmers who complete the 100km distance will be in the draw to win the $500 of travel from Interislander Ferries. There are currently 11 swimmers who have swum past the 60km distance, 30 who have swum over 30km and 60 people have smashed the 12km distance. It's been great to see so many people exceed their own expectations and continue swimming past their original goal and striving for the next distance tier.

We have swum a total of 85,502 lengths so far in this years' challenge. That's 2,567km - the equivalent of swimming from Nelson, New Zealand to Nelson in Australia! (just west of Melbourne) That's a HUGE distance, well done everyone! Keep up the great work for the last 2 weeks.

We would like to say a big thanks to our sponsors for this event: Interislander Ferries, MSK Kayaks, Oneflow Swimming, Pete's Natural Lemonade, Prokarts Nelson, Action Indoor Sports, State Cinema 6, Dutch Rusk and Riverside Pool Nelson.

Why is Riverside supporting Wales during the World Cup?
We have been asked this a lot over the last few weeks! Ok, so despite Wales being an AWESOME team and country, each of the CLM facilities around the country were allocated a team to support during the world cup. CLM management took into consideration where some of the different facilities staff members were from as well as some other factors. Due to Riverside having the highest proportion of Welsh staff members (Nicki and Jo!), we were allocated with Wales. Not that we're complaining - what a victory over Fiji on the weekend! We hope you're all enjoying the world cup as much as we are. If you need to know anything about the Rugby, Ray (one of our full time lifeguards) is the man to speak to. He's a 100% Rugby nut! Enjoy the games :)

Spring Wheel Women Mountain Bike Courses
Spring is certainly in the air and the trails will certainly be drying out soon! Want to improve your riding skills and confidence before summer? Emma Bawtree of the Wheel Woman mountain bike workshops will be running some more sessions during November and December 2011, focusing on beginner and intermediate workshops. Emma will also be coaching a beginners workshop at Kaiteriteri on October 8th as part of the Nelson Cycle Festival. For more details on these great workshops, click here.

Don't forget that Riverside Pool hire out mountain bikes - great if you want to give this growing sport a go! Riverside team (from left to right) Jo, Mirella, Kelly, Claire and Sandra love getting out on the trails!

Nelson Womens Activator Series Starts this week!
The programme begins on Tuesday 4th October, and is for women wanting to get more active and take part in sport events around Nelson but don’t know how to get started. Gain confidence in the water, learn how to navigate off road mountain bike trails and lots more! Click here for more details.

Run Mahana competition winner: Congratulations Louise Olsen! We wish you the best of luck and hope you enjoy the Run Mahana event on the 26th November 2011. See www.nelsonevents.co.nz for more details on this and other events in the Nelson region.

We love your feedback!

A big thanks to everyone who has filled out a customer survey over the past few weeks. It's great to see what we need to be working on as well as what you like about the facility. We will be closing the survey on the 16th October, so if you haven't yet filled out a survey, just pick one up next time you're at Riverside, or simply click here to fill in the online version. Shouldn't take any more than a few minutes, and your opinions and ideas could really help improve the facility. Thanks!

Join us on Facebook: www.facebook.com/riversidepool

September 2011

Spring is here and we're all looking forward to the warmer weather to come and the extra hours of daylight! (although there was still a bit of a chill in the air this morning - brrr!) This month we are super excited about our annual 6-week Swim Challenge, there are some great prizes up for grabs and we'll be having a lot of fun along the way! It's a great incentive to up your swimming fitness for summer, so give it a go! We have also made alterations to our toddlers' pool, come check it out if you haven't done so already. Also, we are gearing up for our next weightloss challenge which we are bringing you in October. And Kori, Nicky and the Chillout crew are already booking kids into our next school holiday programme coming up next month. Read on!

Riverside Fitness Centre wins "CLM Health and Fitness Centre of the Year 2011!" The annual CLM awards night was held on Friday the 12th August at the Monaco Resort, Nelson. The awards are held each year to recognise the outstanding efforts of all of the CLM facilities around New Zealand and to award those facilities for their efforts. We were so proud to receive the award for "CLM Health and fitness centre of the Year (site under 200m2)" for 2011! This goes to show that our small but perfectly formed and friendly gym is up there with the very best in the country. So a huge thanks to all our customers and staff for getting us there, it feels good to be the best! Jo Perrott received the award for "Staff member of the Year"for Riverside, Congrats Jo!
In the photo, from left to right: Dave (Manager), Kori the Penguin, Kelly, Rachee, Jo, John the gym guy, Sam and (behind) Geoff (CLM Health and Fitness NZ Manager).

New Teaching Pool at Riverside
You may have noticed the changes we made to the tots' pool over the last couple of weeks. We have built a wall across the pool and filled one side up deeper so that we are now able run kids' lessons in there. We will also be heating this pool up to be warmer than the main pool so that it will be perfect for the little ones and lessons! The new deeper section also provides a great transition for kids into deeper water without having to go into the big lane pool. Check out the pics on our Facebook page if you haven't seen the changes already! Oh and a big thanks to our weekend customers for their patience whilst the pool was closed for these changes.

Chillout afterschool care goes mobile!
We are happy to announce that we have a new 12-seater minivan for our Chillout afterschool care programme and are now able to pick kids up from most Nelson/Stoke schools for no extra charge! The Chillout programme is becoming more and more popular so contact us today if you are interested. The afterschool care programme includes fun activities such as baking, arts and crafts, games, movies, homework help and LOTS more, your kids will never get bored with the Chillout crew. Chillout also runs an excellent holiday programme every school holidays - the next holiday programme will be running in OCTOBER and we are taking bookings now! See our website for program details. Call Nicky and the team today on (03) 547 0292 for more information or to make a booking. Our chillout programme is OSCAR/WINZ approved.

John the Gym guy's September Fit Tip - HIGH HEELS!
When I started working in the fitness industry I didn't think I would ever be writing an article about High Heels but here goes...when women (and men too unfortunately) wear high heels a new "equilibrium of the body" occurs and the whole muscular system must then compensate with myoskeletal adaptions, creating knees to buckle, increase tension in hip flexors and increase sway in the lower back. Not only does this create more instability when on your feet, the increased anterior pelvic tilt squashes the organs. On 1 inch heels this increases to 30 degrees. On 2 inches it increases to 45 degrees and on 3 inch heels it increases to 60 degrees! Clearly the human foot was not designed to walk in heels or boots for that matter. The foot is specifically designed to land in a heel-toe rolling motion where the arch, ankle and knee absorb shock and release up the kinetic chain to counter-rotate the torso and pelvis. This natural movement is lost in heels taking away power from tendons, ligaments and leg muscles. Heels simply place the foot and leg under greater stress to achieve the demands of walking. The knee, thigh hips and trunk compensate (due to a more prominent lumbar arch) and do more work. I realise women (and men) love to wear heels but just be cautious about wearing them constantly or over a long period of time and you will avoid hip joint stiffness, lower back spasms or pain and ankle/calf tension in the future. Enjoy your workouts :)

Need a training goal to lead you into summer?

Then Run Mahana is perfect! Saturday November 26th, based at Woollaston Estates in Mahana this popular running and walking festival offers a half marathon, 10km or 5km options and the BlueBerryIT Kids Mahana Mile for the kids. And new for 2011 is the HYBRID category.

All adult finishers receive a bottle of specially labelled event wine and there are tons of fantastic prizes on offer, including an early bird prize for those that enter before the end of September.

Early Bird Prize Package is:

1. A Brand New Pair of Asics Shoes of your choice from Shoe Clinic Nelson
2. An Asics Running T-shirt
3. A Pair of Running Socks
4. A selection of half a dozen Woollaston Wines
5. A Nelson Events Drink bottle
6. An MST Session at The Consulting Room Nelson
7. And more!
   

And specially to all CLM newsletter readers, Nelson Events are giving away a complimentary entry into the event for one lucky reader. All you need to do is reply to this email with RUN MAHANA COMP in the subject line before the 30th of September to be in to win - if you have already entered, then you will win your entry fee back.

So enter today!

Full information and online entry available at www.runmahana.co.nz

Otherwise pick up an entry form when you're next in the facility from reception

Riverside Swim Challenge 2011
Registrations are rolling in thick and fast for this years' swim challenge, starting this Monday the 5th September! Come and see us at Riverside reception now to put your name down and collect your free starter pack. Choose from the 100km, 60km, 30km or 12km challenges this year. We have some great prizes from Interislander Ferries, MSK Kayaks, Oneflow Swimming, Prokarts Nelson, State Cinema 6 Nelson, Fresh Choice Nelson, Petes Natural Lemonade, Dutch Rusk Ltd and Action Indoor Sports. For more details see our website or join us on facebook: www.facebook.com/riversidepool

October 10 Week Weightloss Challenge
Join our fantastic 10-week weightloss challenge starting on the 11th of October and look forward to a healthier, happier, lighter you! Once again our awesome trainer and nutritionist Rachel Hunter (Rachee) will be guiding participants though personally designed fitness programs and assessments, providing facts and figures about food and nutrition, healthy eating plans and tips on making the right food choices, weekly weigh-ins, spot prizes, lots of fun and more! All challenge participants will also go in the prize draw for a 6 month CLM Health and Fitness Riverside facility membership. We like to keep our courses small and personal so spaces are limited to a maximum of 15 participants, don't miss out - register today at Riverside Reception. For more info, please call Rachel on (03) 546 3221 ext. 4. More details on our website.

August 2011

Welcome to August! This month we are happy to have both the male and female changing rooms back open after their renovations, they are looking awesome! But just a word of warning to the Ladies, the womens changing areas will be briefly closed again next Monday and Tuesday to touch up some of the paint work. Sorry about this; the alternative changing areas will be available again over these two days, and hopefully they will be perfect after the touch-ups. We would like to take the opportunity to thank you all for your patience and understanding whilst the work was being carried out and we hope you are pleased with the results! The infra-red sauna is also now available for bookings again (except for Monday 8th and Tuesday 9th August).

Wheel Woman MTB Workshops
Following the popularity of her last block of womens' mountain biking workshops, course facilitator Emma has scheduled another set of workshops which will run during August and September 2011 for any women who are keen on brushing up on their skills, from beginners to advanced. Emma has also put together a special workshop for those entered into the "Spring Challenge" adventure race, which covers additional aspects such as navigation and map reading on the bike! For more info on any of these awesome workshops, click onto the Riverside Pool Website or contact Emma Bawtree directly on 03 540 2678 / 027 624 5368 or email: emma@nztraveldesigners.com.

Sports Week at Riverside Pool

We had sports stars galore at Riverside Pool during Swimmagic "Sports week" which ran from the 11th - 16th July. Well done to everyone who dressed up, it was great to see the little sports stars in their gear! We would also like to say a big congratulations to Benjamin Lees who won the Swimmagic early payment incentive for term 3. Benjamin wins term 4 swimming lessons for FREE!

Nelson Events - Run Mahana entries open 30th July Nelson/Tasman's biggest running and walking event opens for entry on Saturday July 30th with special discounted entry offers for the opening week. You can choose from a half marathon, 10km or 5km and new for 2011 is a hybrid category. All adult finishers in the half, 10km and 5km events receive a specially labelled finishers wine straight from the cellar door of Woollaston Estates. There is also something for the kids with the BlueBerry IT Kids Mahana Mile! Full details are available on http://www.runmahana.co.nz/

August Fit Tip - Asthma and Exercise

Many people including many top athletes across the board have asthma. Exercise isn't a cure, but can help you cope with the condition. That's why regular exercise should be part of your management plan. You should however avoid exercise if:

-Your day to day asthma isn't under control
-You have a cold or flu
-Your peak flow meter is less than 80% of your usual best

"Exercise induced asthma" can include wheezing, coughing, breathlessness or a feeling of tightness in the chest. But you can reduce the chances of these things happening with just a few precautions such as:

- making sure your asthma is properly managed on a daily basis
- use your puffer about 5-10 minutes before exercising
- have a good light warm-up for 10-15 minutes before sport or exercising.

Remember that regular exercise should be part of your asthma management plan, but at this time of year breathing cold air (especially hard through your mouth) can sometimes trigger exercise induced asthma, so try to keep warm and always have your puffer handy. Enjoy your training!
John the gym guy

Bring a Friend Month - August 2011 Riverside Members - bring a friend for free this month and show them what it's all about! (One free friend at a time!) If you friend joins up for 6 months or more, you will receive one month for FREE! So round up your buddies and bring them down to meet us!

Riverside Swim Challenge 2011
We have had a few of you asking when this years' swim challenge will be starting... well get ready to swim your hearts out from the 5th September to 9th October! Some of our higher distance swimmers should get ready for our BIGGEST challenge yet...100km for those "professional players"! As always there will be a few different distance options so that all levels of swimmer can take part, and we have some FANTASTIC prizes up for grabs again this year from Interislander Ferries, MSK Kayaks, Oneflow Swimming, CLM Health and Fitness Riverside, ProKarts, Fresh Choice Nelson, Action Indoor Sports, Pete's Natural Lemonade and Korora Swim Products. As always it's totally FREE to enter, just register with reception for the challenge, swim your lengths and record them with a staff member each time you swim, and look out for great spot prizes and lots of fun along the way! At the end of the challenge, each swimmer who completes their target distance will go in the draw for the top prize for that distance. If you would like to register beforehand, please email your Name, address and phone number to joperrott@clmnz.co.nz.

Group Fitness at Riverside Pool

Riverside pool has a comprehensive range of aquatic group fitness classes to suit all abilities! If you have never tried a water workout before, you may be surprised at how hard you can actually work in the water and how much of a workout you actually get! Many top athletes praise the benefits of a water exercise programme to complement their other training due to it's low impact, high resistance nature. Working out in the water can also assist with blood pressure problems, back pain, joint pain and mobility issues as well as having a whole array of other health and fitness benefits. We have classes to suit all abilities. For more info on our awesome aqua classes, please see our website or call Jo on (03) 546 3221.

Riverside Bike Hire

With the beautiful, cool clear days we have been getting lately, it's great to get out for a bike ride around Nelson's great trails. For the mountain bikers among us, there are some great new tracks being built at the moment in the Tantragee / Fireball road / Codgers area, if you haven't been up for a look recently, it's definitely worth checking out! These trails are just a short and easy ride right from the CBD. We can give you directions if you are unsure where to go! If you feel like challenging your balance and team work skills - have a go on a tandem. They are awesome fun!

Riverside Pool Bike Hire Prices:

Mountain Bike Half Day (up to 4 hours): $35

Mountain Bike Full Day (available any time during our opening hours): $60

Tandem Half Day: $45

Tandem Full Day: $80

Overnight and multiday options available... please contact Jo or Dave for a quote!

July 2011

Welcome to July... and the new look Riverside Mail Newsletter! We hope you enjoy the new format. So...the shortest day has passed, and we are halfway through the year already! We are looking forward to term 3 of the Swimmagic swimschool, and of course our fun filled Chillout Kids' holiday programme, running for 2 weeks from the 18th July. We are taking bookings as we speak so don't miss out! We are also planning our latest and greatest swim challenge...stay tuned for details!


Riverside World Cup 2011 Swim Challenge
Are you ready for our biggest challenge yet? Let's see who will step up and take on the massive 100km "Professional Player" distance! This year we will again be bringing you four different distance options and some AWESOME prizes! We will also be giving participants the option to become a fundraiser for the Red Cross Canterbury Earthquake appeal by collecting sponsorship for their swim from friends and colleagues. There will be a special starter pack for all participants who choose to become a fundraiser. As always, the challenge will be FREE to enter, and there will be lots of AWESOME prizes up for grabs from some great sponsors. The challenge will begin in August, check our website and facility advertising during the month for more details or to register for the Challenge. WHO will be the RWC 2011 champion?!

If you own a business and would like to become a sponsor of this exciting and popular event, please get in touch with Jo at Riverside: email joperrott@clmnz.co.nz or call (03) 546 3221.

Chillout Kids' Holiday Programme
Get set for another fun-filled, active and exciting kids' holiday programme brought to you by Nicki and the awesome Chillout crew! This time around, prepare yourself for a strike at ten pin bowling, test your building skills as you construct a cardboard city, create a miniature beach in a jar and a tornado in a bottle and battle it out in the wacky Chillout Top Town Challenge! Sound like fun? Enrol the kids now as spaces are filing fast! Click onto the Riverside Pool website for more details or contact programme co-ordinator Nicki John on 03 547 0292 or nac@clmnz.co.nz.


Swimmagic Holiday Intensives
Give your little swimmers the boost they need over these school holidays and enrol them into our awesome Swimmagic holiday intensive lessons! The lessons will be running over both weeks of the school holidays, book your kids into either one or both courses (receive a discount for doing both weeks!) and watch as their swimming improves! There are vast benefits to keeping your kids swimming all year round and the school holidays are no exception, so call us today to check availability of the lessons! We will be running intensive lessons for pre-school Nippers all the way up to Development Squad levels. Check the Swimmagic Holiday Intensives page on the website for more details or call Keta and the swimmagic team on 03 546 3221, or email ketaeverett@clmnz.co.nz.

Swimmer of the Term - Brooke Swan - Age 4
Brooke is the deserving winner of "swimmer of the term" this term for her outstanding swimming. "Brooke has no problem swimming lengths of the lane pool and has amazing stamina" says Swimmagic Riverside co-ordinator Keta Everett. Brooke currently swims in the "Champions" pre-school level with instructor Mirella.

Instructor of the term - Shannon Redditt
Shannon is our instructor of the term for term 2, as despite being a fairly new instructor to Riverside, he is proving to be extremely dedicated and happy to learn, and take on anything which is thrown at him! Well done Shannon!


July Fit Tip - Why is blood pressure important?

Blood pressure is the force of the blood against the wall of the arteries and veins created by the heart as it pumps blood to every part of the body. It rises and falls with every heartbeat. When the heart contracts the blood pressure peaks. This is called the systolic pressure (the top reading). Between the hearts contractions the pressure is at its lowest. This is called the diastolic pressure (the bottom reading). This figure is measured in millimetres of mercury (mmHg).

Hypertension (or high blood pressure) is a condition in which the blood pressure is elevated above optimal levels (optimal being 120 systolic and 80 diastolic). Hypertension can be caused by being overweight, inactivity, a high fat or high salt diet, or too much alcohol and stress. Increasing your activity levels, even marginally, will improve the health of your heart. So, to avoid increasing the risk of heart disease, strokes and kidney failure, keep to a structured exercise program and you will see your blood pressure maintain normal levels, and you will feel healthier and more energetic. You only have one heart so look after it! - John Maclean, Fitness Centre Co-ordinator.

Womens Sheds Renovations

We would like to thank all of our wonderful customers for their patience while we improved the female changing areas. It was a fairly big job as we replaced the ceilings in the showers, re-sealed all of the wooden benches, replaced the vanity unit and prepped, repaired, filled and painted all of the walls. We hope that you will be delighted with the results! The womens sheds are due to re-open on Monday (4th July). Here are some sneaky pics of the sheds, getting ready to be spray painted.


Mens sheds renovations
The mens sheds will be renovated next, beginning next week. Alternative changing areas for the guys will be available in the sauna and family changing areas while the work is being carried out.


New Prices
Pool Entry and Aqua Class prices will go up slightly from today (1st July 2011). Facility membership prices will NOT be increasing. The new prices are as follows:

	Single entry	Concession of 10
Adult	$4.30	$38.70
Senior/Student/CSC Card	$3.70	33.30
Child	$2.70	$24.30
Preschooler	$1.70	$15.30
Aqua Class(Adult)	$8.50	$76.50
Aqua Class (Senior/Student)	$7.50	$67.50

Tots' Pool Upgrade Feedback
We received a lot of good feedback with regards to the changes we propose to make to the toddlers pool at Riverside. In case you missed out on the last newsletter or the posters up around the facility, we propose to put a wall halfway across the current toddlers pool so that we can fill one end up to be deeper in order to be able to run learn to swim lessons in there. This in turn we hope should free up more space in our busy lane pool. The other end of the pool will remain shallow for toddlers to play in and we are looking at adding some more play features to the pool for the littlies. The proposed changes are on track to go ahead and we are in the process of finalising the design work for the pool. A big thanks to everyone for taking the time to provide us with your feedback.


Check us out on Facebook and WIN!
Keep up to date on the latest news and events from Riverside and become friends with us on Facebook! Everyone who "comments" on our wall or "likes" any of our posts during the month of July 2011 will go in the draw to win some awesome "Korora Flexer" goggles. Click here to go to our Facebook page!

July Membership Special - Get any 3 month membership and get an EXTRA month FREE!
Workout, swim, have a spa or join our aqua classes as much as you like for 4 months with this great deal, available in JULY 2011 only!