Meghan

=  = =   = = Evers Swindell twins = “Every time we go out there we're giving it 100 per cent” If you want it, you have to do the work =Physical= Rowing Female Crew of the Year In 2002, georgina broke the indoor 2000 m rowing world record, recording a time of 6 minutes and 28.5 seconds beating the previous record by 2.1 seconds. They were incredibly competitive with each other, but worked perfectly on the water. They’re entirely different scullers, but complement each other and meet in the middle. Very consistent and hard working. At school they played in the same sports teams.

=Mental= As spectators of the 2000 Sydney oylmpics(they did not make that oylmpics team), they were happy to see Rob Waddell win the single sculls gold medal, but were frustrated at not being able to compete and left determined to prove themselves. Though they were hot favourites, they handled the pressure superbly, holding off a strong challenge from Germany. They seemed impervious to pressure and gave nothing away.

=Social= But they were quiet achievers, even if their years at the top have boosted their profile in New Zealand.

=Spiritual=

=Intellectual/occupational= Then they shifted to Cambridge, studying at the University of Waikato They grew up on the family orchard outside Hastings. Attending Rudolf Steiner School =Environmental= The evers swindell twins took part in a carboNZero programme.

Georgina-Caroline and I spent the majority of our lives on rivers and lakes. We have been on the purest, the most majestic lakes and also been on dirty smelly ones, with rubbish floating everywhere. We are very lucky in New Zealand that most of our lakes are beautiful and clean, however we are noticing that more are turning towards the latter. Many international rowers we compete against have an idea in their mind that New Zealand is the cleanest and greenest place. We want to make sure that it is when they come to visit!

Caroline-Energy use in New Zealand is increasing rapidly to keep pace with our economic growth and changes in lifestyles. With rowing, Georgina and I focus on maximising output from stored energy, and we've spent our career striving to perfect this. We want to help ensure kiwis maximise their energy efficiency so that we can grow as a nation without negatively impacting our environment. Through the carboNZero programme I am measuring and monitoring my consumptions and emissions to identify area where I can be more efficient. http://www.youtube.com/watch?v=8FpvL0XPVDU

=Excellence= The Evers Swindell twins showed excellence by their performance at the Olympics and world championships. They spent lots of time training and worked really hard to win. In 2005 they were named Rowing Female Crew of the Year. Halberg awards they have won 2008 team of year 2004 team of year 2002 team of year 2001 supreme award and team of year Their contribution to rowing was acknowledged at the 2009 Halberg Awards were they were awarded the sports champions of the decade. In 2008, they won the Lonsdale Cup for the second time. The first time was in 2003. Georgina broke the indoor 2000m rowing record, with a time of 6 minutes and 28.5 seconds beating the previous record by 2.1 seconds. =Inspiration= The Evers Swindell twins have inspired women all over New Zealand to try rowing. =Respect= The Evers Swindell showed respect and for the other competitors and each other. They knew that they each had different strengths rowing and they respected that which meant that they work perfectly on the water. They had respect for their coaches and listened to what their coaches had to say. =Determination= As spectators of the 2000 Sydney oylmpics(they did not make that oylmpics team), they were happy to see Rob Waddell win the single sculls gold medal, but were frustrated at not being able to compete and left determined to prove themselves. =Courage= Georgina and Caroline failed to make the final in a world cup at Poznan, Poland in June 2008. This loss meant their opportunity to compete at the Beijing Olympics was at risk. Lucky they still made the team. They got over the defeat and put in the effort to win gold at the Beijing Olympics.

=Equality=

=Friendship=

A rowers diet This plan provides sufficient levels of all nutrients. Because not everyone is the same, people will eat different types of food but the food will still have all the same nutrients... Men will generally eat more than women. Rowers need lots of calories for fuel.
 * breakfast || Porridge: 75g oats + 250ml skimmed milk + tsp sugar ||
 * || 2 slices wheat bread, toasted + olive oil based spread + natural crunchy peanut butter ||
 * || 250ml fresh fruit juice ||
 * || Tea/coffee ||
 * Immediately post workout || Water,25g whey protein powder + 25g dextrose in water or energy drink ||
 * 45 minutes later || A muesli bar ||
 * || Large handful mixed nuts ||
 * || Large banana ||
 * || Mug of tea ||
 * Lunch || Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet ||
 * || 100g mixed nuts, seeds & dried fruit ||
 * || Mixed salad ||
 * || Low fat, low sugar yoghurt ||
 * || Drink ||
 * Rowing / canoeing || Drink plenty of water or energy drink where possible-but not to much ||
 * Immediately post rowing || 25g whey protein powder + 25g dextrose in water ||
 * 45 mins later || 4-5 oatcakes with low fat soft cheese ||
 * || 100g mixed nuts, seeds & dried fruit ||
 * || piece of fruit ||
 * || Drink ||
 * Evening meal || Lean fillet steak or chicken breast or fish + herbs to taste ||
 * || Boiled new potatoes or basmati rice or dry roasted sweet potatoes or whole-wheat pasta ||
 * || Loads of vegetables ||
 * || Low fat, no added sugar yoghurt ||
 * || Drink ||
 * 1 hour pre-bed || Small handful mixed nuts & seeds ||
 * || Drink ||

=Carbohydrates= Carbohydrates are one of athletes main source of fuel. It is recommended that rowers eat between 6 and 10g of carbohydrates per kilogram of bodyweight, per day. Good sources of carbohydrates are wholegrain bread, brown rice, sweet potatoes and squash. Protein Athletes need a higher level of protein the non athletes. It is recommended to have between 1and 1.8g per kilogram of bodyweight, per day. =Iron= One key nutrient is iron. Rowers should eat lots of food containing iron, such as beef (read meat), turkey, chicken, fortified cereals, spinach and beans. Some rowers find it hard to meet their iron needs. =Nutrient-Dense Food= Rower’s diets include nutrient-dense foods. Nutrient dense foods include foods like nuts, dried fruit, powered milk, nut and seed bars, oatmeal, beans, tuna, beef and chocolate. The more nutrient-dense food they eat the better. =Training Nutrition= All rowers need to work hard between training sessions. A high energy, high carbohydrate, nutrient dense diet is essential. Some rowers struggle with the volume of food they need to eat. They use compact energy dense foods like cereal bars, yoghurt, fruit loaf and bread or sports drinks, juice, flavoured milk and liquid meals to make the volume of food manageable. =Fluid Needs= Training leads to significant sweat loss. Despite having drink bottles available athletes ofen fail to consume enough fluid to keep up with their sweet loss. For most athletes sports drinks should be a priority during long/hard training sessions, providing valuable fluid and carbohydrate. Athletes must remain well hydrated during training. =Competition Nutrition= During competition the energy needs of most rowers will be reduced compared to when they are training. However nerves and having several races over a one day can disrupt normal eating patterns. There is a risk of over eating and under eating at competitions, so rowers plan their intake ahead of each day to ensure they remain on track with their nutrition. Bibliography [] [] [] [] [] [] [] [] [] -sited 8-8-12 [] -sited 7-8-12 [] –sited 14-8-12 [] -sited 16-8-12