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!

Riverside Mail June 2011

Welcome to June! In this edition of the Riverside Mail, read about Nelson’s very own commonwealth games silver and bronze medallist swimmer, Amaka Gessler and her amazing achievements. We also give you an insight into one of Riverside Pools after hours user groups – Nelson Canoe Club and their action-packed game - Canoe Polo! See what’s in store for runners from the team at Nelson Events, and we also have some interesting info about fat burning zones and how to burn the most fat during your workout. And check out the low down on our brand new class: Aqua Lite! Enjoy!

Canoe Polo Canoe polo is a fast moving game that combines ball skills and similar game plan of netball or water polo with kayaking. Apart from being a great game in its own right, it is very good for improving your white water paddling skills. The club hosts a winter league for beginners and more advanced paddlers. Games are currently being played at Riverside pool on Wednesday nights between 7:30pm and 8.30pm with the required gear available at the pool.

For further information contact Daniel - polo@nelsonkayakers.co.nz or see the website www.nelsonkayakers.co.nz

Riverside Power outage during May

We would like to apologise for the shut down we experienced recently. On the Saturday morning we found that we had lost third phase power to the facility through a major switch. The timing was not great as we couldn’t get it over the weekend so we had to wait until parts could be couriered to us on the Monday evening. Then it took the Tuesday to heat the water and get the pool chemicals to meet the standards. We worked as fast as we could to do this and used the down time to do some repairs and maintenance around the facility. Thanks to all of our pool users for your patience and understanding while we dealt with these unexpected interruptions to our services.

Swimmer Profile – Amaka Gessler – ex Riverside Swimmer and Commonwealth Games Medallist

Amaka Gessler moved to Nelson at the age of nine and trained at Riverside pool for six years. She attended St. Joseph’s School and Nelson College for Girls. Last year she represented New Zealand at the Delhi Commonwealth Games and won a silver medal in the 4 x 200m Freestyle and a bronze medal in the 4 x 100m Freestyle. Delhi was an amazing experience for Amaka. All the athletes stayed in a village, which was completely surrounded by security guards and towers. There was a main dining hall which was open all day and which had food from all the different cultures. The athletes each had badges which they could trade with each other, and on the last night everyone traded their uniform. After the swimming Amaka got to go to the Taj Mahal and watch the other sports such as the Netball and the Hockey. She said it was awesome being able to watch these 'nail-biting' games live, and that it was really cool because all the local Indians were cheering for the Kiwis and not the Aussies! Building up to the Commonwealth Games Amaka travelled with the Aquablacks to compete in Europe and America. These competitions taught her how to adjust and compete in different environments. This year Amaka will be representing New Zealand at the World Championships in Shanghai, and the World University Games in Shenzhen. She is also hoping to qualify for the London Olympics next year. When not training or studying for her Bachelor degree, Amaka loves hanging out with friends and watching movies. She also loves eating chocolate and coming home to Sunny Nelson.

Repaint of Womens Changing Sheds

We are planning a re-paint of the womens changing sheds, which will be happening between the 13^th and 24^th June. We are looking forward to brightening and tidying up the ladies sheds, but this will of course cause some disruption with regards to the changing facilities. The family and sauna room changing sheds will be used in the meantime whilst we carry out the upgrades. We hope the renovations will not interfere with your routines too much, and that you will be pleased with the end result!

AQUA LITE – Brand new class starts 2^nd June

We are excited to introduce our brand new aqua fitness class, Aqua Lite, to our great range of aquatic group fitness classes. Aqua Lite is a lower intensity, shallow water class designed to get people moving again whether they have had a break from exercise, an injury, or have been given a green prescription. It is also ideal for those who just wish to take part in a low impact, easy paced and fun workout! Riverside aquafitness co-ordinator Jo Perrott says: “our instructors had identified a need in our programme for a class which would cater more towards those who enjoy working out at a gentler pace. The new class will include plenty of functional movement, which will help increase participants’ flexibility and range of motion, whilst working with the resistance of the water to help strengthen and tone muscles and bones”. The water is a fantastic place to exercise as it provides resistance, but without the stress on muscles, joints and bones. Many of Riverside’s current class participants report reduction in back pain and joint pain, and even relief from conditions such as arthritis and high blood pressure, by attending aquafitness classes regularly. Jo hopes that adding the new class to the existing programme will encourage a wider range of people to come along and give aquafitness a go. “Our classes are very versatile; we cater for the beginner right through to the advanced. The great thing about the water is that you can go at your own pace, so you can keep it steady or really go for it if you want to!”. The new Aqua Lite class will run on a Thursday morning at 10am for 45 minutes, starting this Thursday (2^nd June) and will be at a special introductory price of $5 per class throughout June. Check out the full range of aqua fitness classes at Riverside Pool including Aqua Lite, Aquafit, Aquajogging and Aquanatal at www.riversideswimmingpool.co.nz or call (03) 546 3221 for more info.

Proposed alterations to Riverside Toddlers’ pool

As a popular facility we are always looking at growing our facilities and making improvements, adhering to our value of continuous improvement. Riverside Pool management is proposing to make a change to the toddlers’ pool by adding a wall width ways and increasing the depth at one end to up to 1 metre deep.

The benefits of doing this include:

• More space for our growing SwimMagic swim school for swimming lessons
• Free up lanes for lane swimming
• We can also input a source of heat bringing the temperature up over the current 28-29’C for both the tots pool and new lesson pool.

There will still be a toddler’s play area, with the overflow from the new learners’ pool making it warmer. We would like to add some play features like slides to this area.

We are looking for some feedback on this proposal. Basic drawings are available at Riverside Pool for patrons to get a perspective of proposed changes. Please fill out a form provided at reception to provide us with your feedback on this renovation before the 10^th June 2011.

June Fit Tip - The Myth about Fat Burning Zones

In many of the fitness articles and all over the internet, we see claims about our ‘fat burning zone.’ What is it? It is supposedly reached by exercising at 55-65% of your maximum heart rate, which is rather a low-intensity workout. It is said that this level of exercise utilizes more fat in the body in comparison to carbohydrates for energy. Then, as you increase the exercise intensity (70-80%) your body shifts to using more carbohydrates for energy and therefore not as much fat. This is in fact TRUE. Should I then be exercising at a lower intensity you ask? Simply put - NO! While it is true that fats and carbs are utilised within the ‘fat burning zone’ very little of both are burned. However at a higher intensity you burn many more kilojoules, which include fat kilojoules.

Food For thought…Published by LaForge and Kosich:

LaForge and Kosich (1995)	Lower intensity	Higher Intensity
Cardio Duration	60 minutes	60 minutes
VO2max (A measure of intensity)	50%	70%
Total calories burned	480	660
% FAT	50%	40%
% CARBOHYDRATE	50%	60%
TOTAL FAT	26.6g	29.3g
TOTAL CARBOHYDRATE	60g	99g

As you can see, exercising at a higher intensity burned far more fat than lower-intensity exercise. So all you gym goers aiming to lose those next few kilos I expect to see you sweating it out in the cardio room, not having a conversation with the cute guy or gal on the bike next to you J

Thanks to Heidi (Riverside Fitness Consultant) for this month’s Fit Tip!

Nelson Events - Escape from Tane's Forest Trail Run, June 25th
The newest event on the Nelson Events Trail Running Calendar. The 2011 event is to be held in the stunning surrounds of the Brook Waimarama Sanctuary. This one's got it all - history, mystery and scenery, and both a long course (23km) and short course (13km) option.

Imagine a place where native plants and animals thrive without threat from introduced pests, alive with birdsong, where rare species such as kiwi, tuatara and kakapo roam freely. That's THE MYSTERY as you tread a circuit inside The Brook Waimarama (Clear Waters) Sanctuary close to Nelson's CBD. But first, THE HISTORY and THE SCENERY! The day begins as you head up Nelson's 1862 'railtrail' which began as New Zealand's first railway, albeit horse drawn, transporting the chromite and copper spoils from the Dun Mountain Mineral Belt before closing in 1866 due to unfavourable returns. Will it be favourable for you on June 25th?

Those in the Short course (approx 13kms total) then head into the Sanctuary at 4 Corners for their breathtaking circuit. The Long course (approx 23kms total) trail runners ascend Fringed Hill (793m) pausing occasionally to view the panoramic picture postcard of Nelson City and Tasman Bay way below. From there it's along Black Diamond Ridge to Third House followed by a quick descent down the old railway bench (cutting) which is pretty much still intact although no remains of sleepers or rails remain. At Four corners it's into the Sanctuary to chase those in front.

But the day is not yet over...
Prizegiving is at Founders Heritage Park where a hangi awaits, washed down with a specially brewed 'Hangi Beer' from Stoke Gold by The McCashin Family.

ESCAPE FROM TANE'S FOREST - you'll be captured when you run the Sanctuary and Surrounds.
Full details and online entry at www.nelsonevents.co.nz

Riverside entry fee increase

Please note that as of 1^st July 2011, there will be a slight price increase to the entry fees to Riverside. Please ensure you pick up a new updated flyer from us in July (next month).

www.riversideswimmingpool.co.nz * www.naylandpool.co.nz

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