What are the opening hours?

Monday 6:30pm - 8pm Tuesday 10:15am - 1:30pm 6:30pm - 8pm Wednesday 10:45am - 1:30pm Thursday 10:15am - 1:30pm

Melissa Smith Total Wellbeing, Oamaru Rowing Club, Oamaru (2025)

30/09/2025

One of our gym members, Caitlin Todd, is taking on a huge challenge with her friend Brianna to raise money for Caitlin’s niece, Indie, who is bravely fighting cancer.

They’ll be rowing 232km — one kilometre for every day Indie has been in this fight — and you can get involved!

📍 Where: Oamaru Rowing Club
📅 When: Saturday 1st November

🎉Facebook Event Link: Row For Indie - https://www.facebook.com/share/1ZcU5FaiNh/?mibextid=wwXIfr

How you can support:
- Buy a raffle ticket – available from the start of the event.
- Enjoy a sausage sizzle at lunchtime.
- Jump on a rower and knock off a kilometre or two to help them out.
- Donate directly to the Givealittle – https://givealittle.co.nz/cause/supporting-indie-and-the-todd-family

To read more about Indie’s journey, see The Timaru Herald:

https://www.thepress.co.nz/nz-news/360816752/family-awaits-funding-news-little-indies-fight-against-rare-brain-tumour

Let’s rally behind Caitlin and Brianna to support Indie and her family! 💜

21/09/2025

✨ What an incredible day! ✨

I had the absolute privilege of speaking at the Menopause Conference on Saturday, alongside some truly amazing experts. The room was full of energy, connection, and so much valuable knowledge being shared.

We covered everything from nutrition, exercise, hormones, and mental health, giving participants the tools to thrive through this transition.

Here are some of the key takeaways from my session:

🥗 Balanced meals matter. Build your plate with protein, colourful plants, low GI carbs, and healthy fats. Carbs are not the enemy — they provide energy, support mood, and provide fibre, which is especially important for gut health and appetite regulation.

🥩 Protein is essential. Aim for around 1.6g of protein per kilogram of body weight. If you’re starting from a lower intake, even 1.2g/kg is a great first step. Spread your protein evenly throughout the day. Skipping meals makes it very difficult to meet your total protein and energy needs, especially if you’re trying to lose weight while maintaining muscle.

🏋🏻‍♀️ Strength training is key to protecting muscle and bone health. You don’t need to lift super heavy weights — any rep range works as long as the last 1–2 reps feel challenging. Start where you feel comfortable and progress gradually.

🎀 Be cautious of the “pink bow tax.” Many supplements marketed to midlife women promise quick fixes but lack strong evidence. Look for proven ingredients, transparent labelling, and therapeutic doses, which are impossible to confirm in proprietary blends. If it sounds too good to be true, it probably is!

A huge thank you to Stacey from Movement Hub and Margie for organising, my fellow speakers, and all the incredible participants who came ready to learn and share.

Together, we’re rewriting the menopause story. 💪✨

16/09/2025

Life after high school brings freedom… but also responsibility.

Yesterday, Craig and I delivered a series of workshops to St Kevin’s Year 13 students to help them prepare for the transition to university, trades, or full-time work.

We explored how to:

✅ Build routines that balance study, social life, and health.
✅ Set non-negotiables – small daily habits that keep you grounded.
✅ Fuel your body with the right nutrition for focus, recovery, and energy.
✅ Manage stress, sleep, and movement to perform at your best.
✅ Access free support services at uni and in the community.

It was amazing to see these young people reflecting on what they need to thrive and setting their top 3 non-negotiables to guide them through this exciting next chapter.

It was also extra special as this was the first time Craig and I presented alongside each other and I couldn’t have asked for a better teammate! It was so rewarding to combine our knowledge to support the next generation!

11/09/2025

🚨 Registrations Full! 🚨

Our 2026 Senior Sport Academy intake is now FULL!

We’re so excited to welcome this next group of athletes💥

If you missed out this time, you can email us at melissa@totalwellbeing.co.nz
to register your interest for future intakes – you’ll be the first to hear when new spots become available.

We can’t wait to start working with this new group to build strength, resilience, and performance on and off the field! 💪

Address

Oamaru Rowing Club
Oamaru
9400

Opening Hours

Monday	6:30pm - 8pm
Tuesday	10:15am - 1:30pm
	6:30pm - 8pm
Wednesday	10:45am - 1:30pm
Thursday	10:15am - 1:30pm

Website

http://www.melissasmithtotalwellbeing.co.nz/

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